3 November 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.4 at 6.45 a.m.
• BG: 5.8 at 1.40 p.m.
• BP: 112/72 at 7.00 a.m.
• BP: 117/71 at 1.45 p.m. 
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m. 
• Amlodipine at 7.00 a.m.
• Trajentamet at 7.30 p.m.
• Terbinafine at 7.15 a.m.

SUPPLEMENTS

• 3 fish oil at 7.00 a.m.
• 1 iron capsule .7.00 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, wheatgerm, dates, sultanas, peanut butter  and cumin tea 
• Lunch: Paratha with spicy lentils 
• Dinner: Basmati rice with bitter gourd fried in eggs 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
•  200 climbing steps
•  12,500 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

      An oil painting of my              favourite Perth bus stop