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