9 December 2022

     First studio photo, 1960

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1 liter

BG: 6.5 @ 8.15 am

BG: 6.1 @ 12.00 pm

BP: 125/72 @ 8.20 am

BP: 112/61 @ 12.10 pm

 8 hours of sleep

MEDICATION

Trajentamet at 8.25 a.m.

Amlodipine at 8.25 a.m.

Terbinafine at 8.25 a.m. 

Trajentamet at 7.00 p.m.

SUPPLEMENTS

3 fish oil @ 8.30 a.m.

1 iron capsule @ 8.30 a.m.

DIET

• Breakfast: Quinoa with teff, sorghum, oat bran, pepitas, sultanas, dates and cumin tea 
• Lunch: Parotta with grated carrot
• Dinner: Basmati with spicy lentils, salmon and gaichoy 

SNACKS

• Almonds
• Pepitas
• Apricots
• Sunflower kernels 
• Roasted chicken wings with sliced tomatoes 

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 

 9,500 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong 

        Fried rice for dinner