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