15 February 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.5 @ 6.45 am

BP: 117/77 @ 6.50 am

BG: 5.0 @ 12.05 p.m.

BP: 112/72 @ 12.10 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron capsule @ 7.45 am

DIET

• Breakfast: Oatmeal with teff, dates, sultanas, pepitas, LSA, sunflower kernels, tea and watermelon
• Lunch: Basmati rice with spicy lentils 
• Dinner: Australian brown rice with spicy lentils, butternut squash, choysum and fresh Australian watermelon

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

 600 climbing steps 

 16,200 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 arm swings

100 alternate knee taps

100 reverse knee crunches

Indoor fig, 2023