2 November 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.7 at 6.50 a.m.
• BP: 114/72 at 6.55 a.m.
• 7 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m. 
• Amlodipine at 8.00 p.m.
• Trajentamet at 8.00 p.m.
• Terbinafine at 7.30 a.m.

SUPPLEMENTS

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

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum,  wheatgerm,  raisins, peanut butter and cumin tea 
• Lunch: Paratha with Nutella and fenugreek tea 
• Dinner: Basmati rice with spicy lentil soup

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
• 11,300 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

          Perth wildflowers