1 November 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 8.45 a.m.
• BG: 5.0 at 6.10 p.m.
• BP: 115/73 at 8.50 a.m.
• BP: 128/74 at 6.15 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 9.00 a.m.
• Amlodipine at 7.15 p.m.
• Trajentamet at 7.15 p.m.
• Terbinafine at 9.00 a.m.

SUPPLEMENTS

• 3 fish oil at 9.05 a.m.
• 1 iron capsule 9.05 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, dates, sultanas, peanut butter and cumin tea
• Lunch: Wholemeal tortilla wrap with grated carrot, apple and flat white coffee
• Dinner: Basmati rice with spicy chicken, squash stew, steamed broccoli  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
• 11,300 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

      My new pair of glasses