7 December 2022

  VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter 

BG: 5.7 @ 6.30 am

BG: 4.7 @ 2.15 pm

BP: 119/69  @ 6.35  am

BP: 112/65 @ 2.20 pm

 7 hours of sleep

MEDICATION

Trajentamet at 7.00 a.m.

Amlodipine at 7.00  a.m.

Terbinafine at 7.00 a.m. 

Trajentamet at 7.30 p.m.

SUPPLEMENTS

3 fish oil @ 7.15 a.m.

1 iron capsule @ 7.15  a.m.

DIET

• Breakfast: Wholemeal multigrain tortilla wrap with grated carrot and cumin tea
• Lunch: Basmati rice with turmeric and spicy salmon with gaichoy 
• Dinner: Basmati rice with turmeric, spicy egg curry and coleslaw 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 
• One Kensington mango

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

 350 climbing steps 

 10,200 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

Marilyn Yordy's birthday gift, 1986