18 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 @ 7.25 a.m 
• BG: 6.3 @ 1.05 p.m.
• BP: 125/69 @ 7.30 a.m 
• BP: 112/69 @ 1.10 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.30 a.m 
• Amlodipine at 7.30 a.m
• Trajentamet at 7.15 p.m 
• Terbinafine at 7.30 am

SUPPLEMENTS

• 3 fish oil at 7.45 a.m 
• 1 iron capsule at 7.15 p.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, wheatgerm, dates, sultanas and white flat 
• Lunch: Basmati rice with spicy lentils and celery
• Dinner: Rice with lentils and sliced tomatoes 

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
•  12,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

Sushi chain in Westfield Mall