8 November 2022

   VITALS

• Weight: 67 kg
• Height: 172 cm
• BMI: 23
• BG: 6.0 at 4.30 p.m. 
• BP: 117/69 at 4.35 p.m
• 7 hours of sleep

MEDICATION

• Trajentamet at 6.45 a.m. 
• Amlodipine at 6.45 a.m  
• Trajentamet at 
• Terbinafine at 6.45 a.m. 

SUPPLEMENTS

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

DIET

• Breakfast: Oatmeal with teff, linseed, sorghum, dates, sultanas, sunflower kernels and fenugreek tea 
• Lunch: Wholemeal multigrain tortilla wrap with peanut butter and a mandarin 
• Dinner: Basmati rice with spicy salmon

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
•   700 climbing steps
•  8,600 walking steps
• 100 seconds of cobra pose
• 30 minutes Ping Shuai Gong 

  Bali Governor's office, 2019