29 October 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.2 at 7.00 a.m
• BG: 6.3 at 7.00 p.m.
• BP: 117/72 at 8.10 a.m.
• BP: 120/73:at 7.05 p.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.30 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.
• Terbinafine at 7.15 p.m.

SUPPLEMENTS

• 1 iron capsule at 8.00 a.m.
• 3 Fish capsules at 8.00 am.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, wheatgerm, apricots, dates and cumin tea 
• Lunch: Basmati rice with spicy lamb
• Dinner: Basmati rice with turmeric, spicy lentils 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
•  500 climbing steps
• 11,300 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

           Breakfast snack