18 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.6 at 7.50 a.m.
• BG: 4.5 at 12 noon
• BP: 112/69 at 7.55 a.m.
• BP: 121/68 at 12.05 p.m. 
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 9.00 p.m.
• Trajentamet at 9.00 
• Terbinafine at 9.00 p.m.

SUPPLEMENTS

• 3 fish oil at 8.05 a.m.
• 1 iron capsule 9.00 p.m.

DIET

• Breakfast: Oatmeal with sorghum, raisins, dates, prunes and flat white tea
• Lunch: Basmati rice with spicy chickpeas, fried eggplant, Spanish mackerel and cumin tea 
• Dinner: Wholemeal tortilla wrap with grated carrot, a green apple and cumin tea

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 reverse crunches 
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 squats
• 100 leg presses 
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 foot acupressure 
• 100 plastic ball squeezes
•  350 climbing steps
• 7000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Honolulu nuts