4 November 2022

 VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 5.3 at 6.10 a.m.
• BG: 5.9 at 7.20 p.m. 
• BP: 115/72 at 6.15 a.m.
• BP: 123/73 at 7.35 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at6.45 a.m.
• Amlodipine at 6.45 a.m.
• Trajentamet at 7.45 p.m.
• Terbinafine at 6.45 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, apricots, dates, sultanas and flat white coffee 
• Lunch: Wholemeal tortilla wrap with grated carrot and a green apple
• Dinner: 

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 Gong 

            My new pair of 

eyeglasses after 10 years