19 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.8 @ 6.45 am
• BG: 4.4 @ 12.50 pm
• BP: 122/76 @ 6.55 am
• BP: 119/73 @ @1.00 pm
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.00 am
• Amlodipine at 7.00 am
• Trajentamet at 7.15 pm
• Terbinafine at 7.00 a.m 

SUPPLEMENTS

• 3 fish oil at 8.00 a.m 
• 1 iron capsule at 8.00 am

DIET

• Breakfast: Oatmeal with teff, linseed, dates, sultanas, peanut butter and cumin tea 
• Lunch: Wholemeal multigrain tortilla wrap grated carrot 
• Dinner: Basmati rice with turmeric and spicy lentils 

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
•  7,000 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong