21 November 2022

  VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 7.15 am
• BP: 126/72 @ 7.20 am
• 8 hours of sleep

MEDICATION

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

SUPPLEMENTS

• 3 fish oil at 12 noon
• 1 iron capsule at 12 noon

DIET

• Breakfast: Wholemeal Lebanese flatbread wrap with grated carrot 
• Lunch: Basmati rice with spicy lentils and salmon
• Dinner: Sweet chilli chicken tortilla wrap

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
•  10,600 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai ..

            

            Dinner tonight