30 November 2022

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.4 @ 6.50 am

BG: 5.2 @ 2.35 pm

BP: 101/61 @ 7.00 am

BP: 116/69  @ 2.40 pm

 7 hours of sleep

MEDICATION

Trajentamet at 7.15 a.m.

Amlodipine at 7.15 a.m.

Terbinafine at 7.15 a.m. 

Trajentamet at 7.00 p.m.

SUPPLEMENTS

3 fish oil @ 7.30 a.m.

1 iron capsule @ 7.30  a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, rye flakes, peanut butter, dates, sultanas and fenugreek tea 
• Lunch: Basmati rice with turmeric and spicy lentils with zucchini 
• Dinner: Basmati rice with turmeric, blanched gaichoy, fried tofu, bean sprouts and green peas

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

 500 climbing steps 

10,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

         My new multi-focal 

             glasses, 2022