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