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