30 November 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.4 @ 6.50 am

BG: 5.2 @ 2.35 pm

BP: 101/61 @ 7.00 am

BP: 116/69  @ 2.40 pm

 7 hours of sleep

MEDICATION

Trajentamet at 7.15 a.m.

Amlodipine at 7.15 a.m.

Terbinafine at 7.15 a.m. 

Trajentamet at 7.00 p.m.

SUPPLEMENTS

3 fish oil @ 7.30 a.m.

1 iron capsule @ 7.30  a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, rye flakes, peanut butter, dates, sultanas and fenugreek tea 
• Lunch: Basmati rice with turmeric and spicy lentils with zucchini 
• Dinner: Basmati rice with turmeric, blanched gaichoy, fried tofu, bean sprouts and green peas

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 

10,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

         My new multi-focal 

             glasses, 2022

29 November 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 Liter

BG: 5.7 @ 8.10 am

BG: 5.3 @ 2 45 pm

BP: 119/77 @ 8.15 am

BP: 120/77 @ 2.50 pm

 7 hours of sleep

MEDICATION

Trajentamet at 8.30 am

Amlodipine at 8.30 am

Terbinafine at 8.30 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 8.20 a.m 

1 iron capsule @ 8.20 am

DIET

• Breakfast: Oatmeal with quinoa, linseed, peanut butter, dates, sultanas and fenugreek tea 
• Lunch: Bolognese pasta
• Dinner: 

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 

 7,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Home made pecan pie, 2017

28 November 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.5 liter

BG: 5.2 @ 7.20 am

BP: 110/77 @ 7.25 am

 8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Trajentamet at 9.00 pm

Terbinafine at 7.30 a.m 

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Wholemeal multigrain tortilla wrap with grated carrot 
• Lunch: Basmati rice with turmeric and spicy lentils 
• Dinner: Basmati rice with turmeric and spicy lentils and fenugreek 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

 300 climbing steps 

 10,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

My parents wedding, 1941

27 November 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Water consumption: 1.5 litres

BG: 5.4 @ 6.40 am

BG: 5.5 @ 12.30 pm

BP: 125/76 @ 6.45 am

BP: 118/73 @ 12.35 pm

 8 hours of sleep

MEDICATION

Trajentamet at 7.45 am

Amlodipine at 7.45 am

Terbinafine at 7.45 a.m 

Trajentamet at 6.10 p.m 

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron capsule @ 8.00 am

DIET

• Breakfast: Quinoa with linseed, peanut butter, oatmeal and fenugreek tea 
• Lunch: Wholemeal multigrain tortilla wrap with grated carrot 
• Dinner: Penne pasta with chicken wings with fenugreek 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

 600 climbing steps 

 13,100 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

From our Honolulu place overlooking University of Hawaii, 2020

26 November 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Water consumption: 1.5 liter

BG: 6.0  @ 6.20 am

BG: 5.0 @ 7.10 pm

BP: 122/68 @ 6.25 am

BP: 128/75 @ 7.15  pm

 8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 7.30 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m. 

1 iron capsule @ 7.30 a.m.

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

 400 climbing steps 

 10,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

My favourite peppers, 2022

25 November 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Drinking water: 1 liter

BG: 5.8 @ 8.30 am

BG: 5.6 @ 4.20 pm

BP: 121/73 @ 8.35 am

BP: 122/68 @ 4.25 pm

 7 hours of sleep

MEDICATION

Trajentamet at 8.45 am

Amlodipine at 8.45 am

Terbinafine at 8.45 a.m 

Trajentamet at 7.30 p.m.

SUPPLEMENTS

3 fish oil @ 9.00 a.m 

1 iron capsule @ 9.00 am

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

600 climbing steps 

11,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

      Perth Street Art, 2022

November 24 2022

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Drinking water: 2.0 litres 

BG: 5.8 @ 8.10 am

BG: 5.5 @ 12 noon

BP: 126/77 @ 8.20 am

BP: 110 @ 12.05 pm

 7 hours of sleep

MEDICATION

Trajentamet at 8.00 a.m.

Amlodipine at 8.00 a.m.

Trajentamet at 6.00  pm

Terbinafine at 8.00 a.m.

SUPPLEMENTS

3 fish oil @ 8.30 a.m. 

1 iron capsule @ 8.30 a.m.

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

600 climbing steps

10,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

     Cheras flowers, 2019

November 23 2022

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Drinking water: 1.5 litres

BG: 5.7 @ 7.10 am

BP: 125/77 @ 7.15 am

 8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at  7.30 am

Trajentamet at 7.20 pm

Terbinafine at 7.30 a.m.

SUPPLEMENTS

3 fish oil @ 8.00 a.m 

1 iron capsule @ 8.00 am

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

 100 climbing steps 

11,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

       Mantin durians, 2019

November 22 2022

VITALS

Weight: 67 kg
Height: 172 cm
BMI: 23
BG: 6.2 @ 7.20 am
BG: 5.7 @ 7.15 pm
BP: 126/75 @ 7.20 am
BP: 128/80 @  pm
8  hours of sleep

MEDICATION

Trajentamet at 7.00 am
Amlodipine at 7.00 am
Trajentamet at 7.30  pm
Terbinafine at 7.00 a.m 

SUPPLEMENTS

3 fish oil @ 7.30 a.m

1 iron capsule @ 7.30  am

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 
14,000 walking steps
100 seconds of cobra pose
30 minutes Ping Shuai Gong 

    

 My emergency snacks

21 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 7.15 am
• BP: 126/72 @ 7.20 am
• 8 hours of sleep

MEDICATION

• Trajentamet at 8.00 am
• Amlodipine at 8.00 a.m 
• Trajentamet at 7.00 p.m 
• Terbinafine at 8.00 a.m 

SUPPLEMENTS

• 3 fish oil at 12 noon
• 1 iron capsule at 12 noon

DIET

• Breakfast: Wholemeal Lebanese flatbread wrap with grated carrot 
• Lunch: Basmati rice with spicy lentils and salmon
• Dinner: Sweet chilli chicken tortilla wrap

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
•   400 climbing steps
•  10,600 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai ..

            

            Dinner tonight 

19 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.8 @ 6.45 am
• BG: 4.4 @ 12.50 pm
• BP: 122/76 @ 6.55 am
• BP: 119/73 @ @1.00 pm
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.00 am
• Amlodipine at 7.00 am
• Trajentamet at 7.15 pm
• Terbinafine at 7.00 a.m 

SUPPLEMENTS

• 3 fish oil at 8.00 a.m 
• 1 iron capsule at 8.00 am

DIET

• Breakfast: Oatmeal with teff, linseed, dates, sultanas, peanut butter and cumin tea 
• Lunch: Wholemeal multigrain tortilla wrap grated carrot 
• Dinner: Basmati rice with turmeric and spicy lentils 

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
• 400 climbing steps
•  7,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

20 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.0 @ 6.30 pm
• BP: 120/72 @ 6.40 pm
•  8 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m 
• Amlodipine at 7.00 am
• Trajentamet at 7.00 pm
• Terbinafine at 7.00 a.m 

SUPPLEMENTS

• 3 fish oil at 7.30 am
• 1 iron capsule at 7.30 am

DIET

• Breakfast: Wholemeal multigrain tortilla wrap with grated carrot 
• Lunch: Domino's cheese pizza
• Dinner: Turmeric rice with tofu and carrots 

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
•  400 climbing steps
•  14,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai 
  
        Celery: One of my                 favourite veggies

18 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 @ 7.25 a.m 
• BG: 6.3 @ 1.05 p.m.
• BP: 125/69 @ 7.30 a.m 
• BP: 112/69 @ 1.10 p.m.
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS

• 3 fish oil at 7.45 a.m 
• 1 iron capsule at 7.15 p.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, wheatgerm, dates, sultanas and white flat 
• Lunch: Basmati rice with spicy lentils and celery
• Dinner: Rice with lentils and sliced tomatoes 

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
•  400 climbing steps
•  12,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Sushi chain in Westfield Mall

17 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 6.40 am
• BG: 5.7 at 12.30 pm
• BP: 123/74 @ 6.45 pm
• BP: 119/70 @ 12.35 pm
•  hours of sleep

MEDICATION

• Trajentamet at 7.00 am
• Amlodipine at 7.00 am
• Trajentamet at 7.00 pm
• Terbinafine at 7.30 pm

SUPPLEMENTS

• 3 fish oil at 7.30 pm
• 1 iron capsule at 7.30  pm

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, oat bran and cumin tea 
• Lunch: Wholemeal multigrain tortilla wrap with carrot 
• Dinner: Carrot patty

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
•  14, 000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

         Morley flowers

16 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.4 at 6.40 a.m 
• BG: 5.4 at 12.50 pm
• BP: 124/72 @ 6.50 am
• BP: 123/77 @ 1.00 pm
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.00 am
• Amlodipine at 1.00 pm
• Trajentamet at 7.30 pm
• Terbinafine at 7.30 pm

SUPPLEMENTS

• 3 fish oil at 7.00 am
• 1 iron capsule at 7.30  pm

DIET

• Breakfast: Oatmeal with teff, linseed, sultanas and flat white coffee 
• Lunch: Wholemeal multigrain tortilla wrap with grated carrot 
• Dinner: Fried rice with tofu, green peas, eggs and spinach 

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
•   300 climbing steps
•  6,500 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Juicy Bali dragon fruit, 2019

15 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.6 @ 7.15 a.m. 
• BG: 5.2 @ 3.05 p.m.
• BP: 123/74 @ 7.20 a.m.
• BP: 117/73 @ 3.10 p.m.
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS

• 3 fish oil at 7.30 a.m.
• 1 iron capsule at 7.00 p.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, wheatgerm, sultanas and cumin tea 
• Lunch: Rice with spicy salmon, stir fried cabbage and cumin tea 
• Dinner: Basmati rice with spicy beans, tomyam soup 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
•  400 climbing steps
•  10,300 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

         Cheras banana leaf 

              dinner, 2019

14 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.4 at 6.20 a.m.
• BG: 5.2 at 1.00 p.m. 
• BP: 112/73 @ 6.25 a.m.
• BP: 123/71 @ 1.05 p.m. 
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m. 
• Amlodipine at 7.00 a.m.
• Trajentamet at 6.20 p.m. 
• Terbinafine at 6.20 p.m.

SUPPLEMENTS

• 3 fish oil at 11.00 a.m.
• 1 iron capsule at 11 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sultanas, peanut butter and cumin tea 
• Lunch: Rice with turmeric, spicy lentils 
• Dinner: Chicken wrap with sweet chilly

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
•   400 climbing steps
•  9, 000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

      

13 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.6 at 6.00 a.m.
• BG: 
• BP: 119/75 @ 6.05 a.m.
• BP: 
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS

• 3 fish oil at 7.30 a.m. 
• 1 iron cap at 7.30 a.m.

DIET

• Breakfast: Oatmeal with teff, flaxseed, sorghum, sunflower kernels, peanut butter, dates, sultanas and cumin tea
• Lunch: Cheese pizza
• Dinner: Turmeric rice, spicy mackerel, stir-fried cabbage 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
• 600 climbing steps
• 6,600 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Chicago airport November 30, 1991

12 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 7.15 a.m.
• BG: 4.7 at 1.20 p.m.
• BP: 113/73 @ 7.20 a.m.
• BP: 113/68 @ 1.25 p.m.
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS

• 3 fish oil at 7.45 am
• 1 iron capsule at 7.45 a.m

DIET

• Breakfast: Wholemeal multigrain tortilla with grated carrot and cumin tea
• Lunch: Basmati rice with turmeric, mushrooms, spinach, eggs, cabbage and cumin tea 
• Dinner: Fried rice with salmon, eggs, anchovies, tofu and spinach 

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
•  400 climbing steps
• 10,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

         Bangor, ME 2014

11 November 2022

   VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 8.25 a.m.
• BG: 5.7 at 11 35 a.m.
• BP: 107/75 @ 8.30 am
• BP: 102/63 @ 11.40 am.
• 8 hours of sleep

MEDICATION

• Trajentamet at 9.00 am.
• Amlodipine at 9.00 a.m 
• Trajentamet at 7.00 p.m.
• Terbinafine at 9.00 a.m..

SUPPLEMENTS

• 3 fish oil at 9.10 a.m.
• 1 iron capsule at 9.10 am

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, dates, sultanas, peanut butter and cumin tea
• Lunch: Wholemeal multigrain tortilla wrap with grated carrot and cumin tea 
• Dinner: Rice with salt lentil soup

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
•  400  climbing steps
•  11,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

          Orville, Ohio, 1991

9 November 2022

   VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.7 at 6.40 a.m.
• BG: 5.6 at 5.30 p.m.
• BP: 117/73 at 6.45 a.m.
• BP: 112/67 at 5.35 p.m.
• 7 hours of sleep

MEDICATION

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

SUPPLEMENTS

• 3 fish oil at 7.30 a.m.
• 1 iron capsule at 7.30 a.m. 

DIET

• Breakfast: Paratha bread and flat white coffee
• Lunch: Basmati rice with turmeric, spicy salmon and fenugreek tea 
• Dinner: 

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
•  100 climbing steps
• 11,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

   Cricket fever in Perth, 2022

10 November 2022

   VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.5 at 7.25 a.m. 
• BG: 5.9 at 6.20 p.m.
• BP: 107/65 at 7.30 a.m. 
• BP: 117/69 at 6.25 p.m
•  8 hours of sleep

MEDICATION

• Trajentamet at 7.30 a.m 
• Amlodipine at 7.30 a.m
• Trajentamet at 
• Terbinafine at 7.30  a.m

SUPPLEMENTS

• 3 fish oil at 7.30 a.m.
• 1 iron capsule at 7.30 a.m

DIET

• Breakfast: Wholemeal multigrain tortilla wrap with grated carrot and feugreek tea
• Lunch: BBQ cheeseburger and capuccino
• Dinner: 

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
•  12,500 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

                                   Annie Glidden Apartment 

8 November 2022

   VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.0 at 4.30 p.m. 
• BP: 117/69 at 4.35 p.m
• 7 hours of sleep

MEDICATION

• Trajentamet at 6.45 a.m. 
• Amlodipine at 6.45 a.m  
• Trajentamet at 
• Terbinafine at 6.45 a.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, dates, sultanas, sunflower kernels and fenugreek tea 
• Lunch: Wholemeal multigrain tortilla wrap with peanut butter and a mandarin 
• Dinner: Basmati rice with spicy salmon

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
•  8,600 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

  Bali Governor's office, 2019

7 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.1 at 9.00 a.m. 
• BG: 4.7 at 6.45 p.m.
• BP: 123/73 at 7.05 a.m.
• BP: 112/65 at 6.50 p.m.
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS

• 3 fish oil at 7.25 a.m.
• 1 iron capsule 7.25 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, dates, sultanas, one boiled egg and fenugreek tea 
• Lunch: Subway rye bread footlong sandwich
• Dinner: 

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
•  400 climbing steps
•  8,500 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Birthday greetings from our MLA