26 January 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.2 @ 7.15 am

BP: 112/76 @ 7.20 am

8 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 6.20 pm

SUPPLEMENTS

3 fish oil @ 7.40 a.m 

1 iron capsule @ 7.40 am

DIET

• Breakfast: Oatmeal  with peanut butter,  dates, teff, sultanas, wheatgerm,  LSA, almonds and pepitas 
• Lunch: One Cavendish banana
• Dinner: Basmati rice with turmeric, spicy lamb and French beans with eggs

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climber

100 knee bends

100 squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

300 climbing steps 

10,000 walking steps

100 seconds of cobra pose

30 minutes Ping Shuai Gong

French beans, 2023