23 January 2023

 VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter 

BG: 6.8 @ 5.45 am

BP: 108/62 @ 5.50 am

BG: 4.6 @ 3.55 p.m.

BP: 115/66 @ 4.05 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

1 iron capsule @ 7.15 am

DIET

• Breakfast: Quinoa, teff, wheatgerm, peanut butter, dates, sultanas and pep
• Lunch: Bowl of watermelon
• Dinner: Basmati rice with turmeric, spicy lentils with pumpkin, a banana and mug of warm milk

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 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

504 climbing steps 

13,901 walking steps (10km)

100 seconds of cobra pose

30 minutes Ping Shuai Gong

                2023