5 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 Litre

BG: 5.4 @ 6.40 am

BG: 5.3 @ 4.25 pm

BP: 120/82 @ 6.45 am

BP: 117/73 @ 4.30 pm

 8 hours of sleep

MEDICATION

Trajentamet at 7.00 a.m.

Amlodipine at 7.00 a.m.

Terbinafine at 7.00 a.m. 

Trajentamet at 6.00 p.m.

SUPPLEMENTS

3 fish oil @ 8.00 a.m.

1 iron capsule @ 8.00 a.m.

DIET

• Breakfast: Quinoa with linseed, teff, dates, sultanas and flat white coffee 
• Lunch: Basmati, turmeric, spicy lentils, cabbage and carrot
• Dinner: Basmati rice with stir fried scotch fillet with carrot 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

 600 climbing steps 

 11,200 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

East Manoa rainbow, 2020