26 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.2 at 6.35 a.m. 
• BG: 7.6 at 8.45 p.m.
• BP: 113/68 at 6.40 a.m.
• BP: 121/71 at 6.55 p.m. 
• 8 hours of sleep

MEDICATION

• Trajentamet at 6.45 a.m.
• Amlodipine at 7.00 p.m. 
• Trajentamet at 7.00 p.m.
• Terbinafine at 7.00 p.m.

SUPPLEMENTS

• 3 fish oil at 7.00 a.m. 
• 1 iron capsule at 7.00 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, prunes, apricots, pepitas and flat white coffee
• Lunch: Cheeseburger pizza
• Dinner: Wholemeal multigrain tortilla wrap with grated carrot 

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
•  700 climbing steps
• 13,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

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