30 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.8 @ 6.30 am

BP: 115/72 @ 6.45  am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, pepitas, sultanas,almonds and fenugreek tea 

• Lunch: Basmati rice with turmeric, fried Fremantle sardines and mixed vegetables 
• Dinner: Basmati rice with turmeric, spicy lentils, anchovies,  cabbage and fenugreek tea 

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 17,000 walking steps

100 alternate knee taps

100 chest presses 

100 leg presses 

100 fire hydrants

100 seconds baby pose

Tonight's dinner, 30th March 2023

        

31 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.59 @ 7.35 am

8 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates,pepitas, sultanas and mug of German  coffee
• Lunch:  Basmati rice with turmeric, spicy lentils and chicken sausage 
• Dinner: Basmati rice with turmeric, spicy lentils, chicken sausage and red grapes

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 8,000 walking steps

100 alternate knee taps

100 chest presses 

100 leg presses 

100 fire hydrants

100 seconds baby pose

 Unique Australian banksias in bloom, 2023

29 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

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 @ 7.05 a.m 

1 iron tablet @ 7.05 am

DIET

• Breakfast: Oatmeal with  teff, sorghum, dates, pepitas, sultanas, almonds and fenugreek tea 
• Lunch: Basmati rice with turmeric, spicy chicken, choysum and fenugreek tea 
• Dinner: Basmati rice with turmeric stir-fried eggs, anchovies, carrots and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

 17,200 walking steps

100 alternate knee taps

100 chest presses 

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls 

100 bicep curls

100 tricep curls

  Oil painting of my favourite Perth bus stop, 2023

28 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.9 @ 7.05 am

BP: 115/72 @  7.10 am

8 hours of sleep

MEDICATION

Trajentamet at 7.20 am

Amlodipine at 7.20 am

Terbinafine at 7.20 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.25 a.m 

1 iron tablet @ 7.25 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, pepitas, almonds, sultanas and a mug of German coffee 
• Lunch: Basmati rice with turmeric, spicy chicken, cabbage and fenugreek tea 
• Dinner: Basmati rice with turmeric, tempeh, choysum and fenugreek tea 

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

500 climbing steps 

12,500 walking steps

100 alternate knee taps

100 chest presses

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls

100 tricep curls 

Australian tempeh for dinner, 2023

27 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.6 @ 6.05 am

BP:115/75  @ 6.10 am

BG: 5.8 @ 1.00 p.m.

BP: 127/72 @ 1.05 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 a.m.

Terbinafine at 7.30 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 a.m.

DIET

• Breakfast: Oatmeal with teff, linseed, dates, sultanas, pepitas, almonds, LSA  and fenugreek tea 
• Lunch: Tofu soup, with tomato, carrot, choysum and fenugreek tea 
• Dinner: Steamed egg with cabbage, vermicelli and tomato 

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 12,800 walking steps

100 alternate knee taps

100 chest presses

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls

100 tricep curls

We're moving to our own place along this highway on  March 30, 2023

        

26 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.8 @ 7.10 am

BP: 115/67 @  7.15 am

7 hours of sleep

MEDICATION

Trajentamet at 7.30 am

Amlodipine at 7.30 am

Terbinafine at 7.30 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45  am

DIET

• Breakfast: Oatmeal with teff, sorghum, LSA, almonds, dates, sultanas, pepitas and a cup of German coffee
• Lunch: Basmati rice with turmeric, spicy chicken and choysum 
• Dinner: Steamed choysum, spicy chicken, carrots and fenugreek tea 

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 7,000 walking steps

100 alternate knee taps

100 chest presses

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 swan pose

My nephew and his family,

2023

25 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG:6.0 @ 6.40 am

BP: 118/69 @ 6.50 am

BG: 5.4 @ 2.15 p.m.

BP: 110/69 @ 2.20 p.m.

7 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 @ 7.05 a.m 

1 iron tablet @ 7.05 am

DIET

• Breakfast: Garlic nan with spicy sardines, half-boiled egg and a mug of German coffee
• Lunch: Basmati rice with turmeric, spicy chicken and choysum 
• Dinner: Basmati rice with turmeric, spicy chicken and cabbage

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 11,000 walking steps

100 alternate knee taps

100 chest presses

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 biceps curls

100 triceps curls

100 Swan pose

Ready to walk, 2023

24 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.0 @ 6.45 am

BP: 112/74 @ 6.50 am

BG: 5.8 @ 1.30 p.m.

BP: 115/71 @ 1.35 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 am

DIET

• Breakfast: Garlic nan and spicy potato
• Lunch: Garlic nan and spicy salad
• Dinner: Basmati rice with turmeric, spicy sardines and scrambled eggs with tomato and choysum 

EXERCISE 

100 alternate nostril breathing

100 cross stretches

100 torso twists

100 reverse crunches 

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 Swan stretches

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 10,500 walking steps

100 alternate knee taps

100 chest presses

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls

100 tricep curls

Three-tier steamer for healthy meals, 2023

        

23 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.6 @ 6.35 am

BP: 113/73 @ 6.40 am

BG: 5.5 @ 12.40 p.m.

BP: 114/68 @ 12.45 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 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 am

DIET

• Breakfast: Garlic nan and coffee with milk
• Lunch: Corn and fenugreek tea 
• Dinner: Tofu soup with tomato, butternut squash, egg, anchovies, spinach and corn

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 11,500 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls

100 tricep curls

Philippines public transport, 1990

        

22 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.7 @ 6.50 am

BP: 108/69 @  6.55 am

BG: 8.3 @ 12.50 pm.

BP: 110/61 @ 1.00 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 7.10 am

Amlodipine at 7.10 am

Terbinafine at 7.10 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.15 a.m 

1 iron tablet @ 7.15 am

DIET

• Breakfast: Banana fritters and fenugreek tea 
• Lunch: Garlic nan with 
• Dinner: Basmati rice with turmeric, spicy sardine, carrot and fenugreek tea 

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 12,,000 walking steps

100 alternate knee taps

100 chest press

100 leg press

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls

100 bicep curls

Australian Longan , 2023

        

20 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.4 @ 7.35 am

BP: 117/69 @ 7.40 am

BG: 5.2 @ 11.45 a.m.

BP: 107/69 @ 11.50 a.m.

7 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 11 45 a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 am

DIET

• Breakfast: Two slices of Domino's cheese pizza and a cup of coffee
• Lunch: BBQ cheeseburger and cappuccino 
• Dinner: Fasting for Lent 

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

4,700 walking steps

100 alternate knee tap

100 chest press

100 leg press

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls

100 tricep cutls 

Assam tea, 2023

21 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.4 @ 5.25 am

BP: 106/69 @  5.35 am

BG: 4.6 @ 3.05 p.m.

BP: 113/69 @ 3.15 p.m.

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00 a.m 

Trajentamet at 9.00 pm

SUPPLEMENTS

3 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 am

DIET

• Breakfast: Garlic nan with spicy potatoes, carrots,  butternut squash and fenugreek tea 
• Lunch: Roti chanai with spicy potatoes and carrots
• Dinner: Fasting for Lent

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

400 climbing steps 

 9,000 walking steps

100 alternate knee taps

100 chest press

100 leg press

100 fire hydrants

100 seconds baby pose

100 seconds of tree pose

Today, 2023

        

19 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.8 @ 6.20 am

BP: 118/76 @ 6.30 am

7 hours of sleep

MEDICATION

Trajentamet at 6.45 am

Amlodipine at 6.45 am

Terbinafine at a.m 

Trajentamet at 7.20 pm

SUPPLEMENTS

3 fish oil @ 6.50 a.m 

1 iron tablet @ 6.50 am

DIET

• Breakfast: Oatmeal  with teff,  sorghum, dates, pepitas, sultanas, almonds and fenugreek tea 
• Lunch: Domino's cheese pizza!
• Dinner: Basmati rice with fried Fremantle sardines and soupy mixed vegetables

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

11,500 walking steps

100 alternate knee taps

100 chest presses 

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls

100 tricep curls

100 tree pose

Queensland bananas, 2003

        

18 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.4 @ 7.20 am

BP: 121/85 @ 7.30 am

BG: 5.5 @ 5.30 a.m.

BP: 112/70 @ 6.00 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 6.30 pm

SUPPLEMENTS

3 fish oil @ 7.10 a.m 

1 iron tablet @ 7.10 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates  sultanas, almonds, LSA, pepitas and fenugreek tea 
• Lunch: Fried rice with an egg, cabbage, tomato and fenugreek tea 
• Dinner: Basmati rice with spicy sardines, potatoes, tomatoes and fenugreek tea 

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 chest ppresses

100 leg presses 

100 fire hydrants

100 seconds baby pose

100 hammer curls

100 bicep curls

100 tricep curls

My diet center, 2023

        

16 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.5 @ 7.30 am

BP: 134/75 @ 7.45 am

7 hours of sleep

MEDICATION

Trajentamet at 8.00 am

Amlodipine at 8.00 am

Terbinafine at 8.00 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 8.05 a.m 

1 iron tablet @ 8.05 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, pepitas,  sultanas,  almonds and fenugreek tea 
• Lunch: Chicken burger
• Dinner: Fried rice with egg, anchovies, tomato, kailan, cabbage and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 11,623 walking steps

100 alternate knee taps

100 chest pulls

100 leg presses 

100 fire hydrants

100 noahs

Noah taking a break, 2023

      

15 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.3 @ 6.45 am

BP: 110/76 @ 7.00  am

BG: 5.8 @ 11.45 a.m.

BP: 132/78 @ 4.40 p.m.

6 hours of sleep

MEDICATION

Trajentamet at 6.00 am

Amlodipine at 6.00 am

Terbinafine at 6.00;a.m 

Trajentamet at 8.00 pm

SUPPLEMENTS

3 fish oil @ 6.10 a.m 

1 iron tablet @ 6.10 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, LSA, almonds and fenugreek tea 
• Lunch: Roti paratta and fresh watermelon
• Dinner:  Fried rice with cabbage, anchovies, eggs and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 500 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrants

100 seconds baby pose

My well-used shoes, 2023

14 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.8 @ 6.45 am

BP: 105/69 @ 7.10 a.m.

7 hours of sleep

MEDICATION

Trajentamet at 7.00 am

Amlodipine at 7.00 am

Terbinafine at 7.00.m 

Trajentamet at 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.10 a.m. 

1 iron tablet @ 7.10 a.m.

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, pepitas, almonds and fenugreek tea
• Lunch: Mini Domino's cheese pizza
• Dinner: Basmati rice with  spicy sardines, potatoes, gaichoy and fenugreek tea 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 465 climbing steps 

 16,000 walking steps

100 alternate knee taps

100 chest pulls

100 leg presses 

100 fire hydrants

100 seconds baby pose

Ready to walk, 2023

   

12 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.6 @ 6.50 am

BP: 112/73 @ 7.00 am

BG: 4.9 @ 1.45 p.m.

BP: 110/72 @ 1.50 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 6.00 pm

SUPPLEMENTS

3 fish oil @ 7.45 a.m 

1 iron tablet @ 7.45 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds and cumin tea 
• Lunch: Millet 
• Dinner: Subway footlong sandwich and fenugreek 
• 
  

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 300 climbing steps 

 11,800 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrants

100 seconds baby pose

Perth Library, 2023

13 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 6.0 @ 6.45 am

BP: 110/69 @ 6am

7 hours of sleep

MEDICATION

Trajentamet at 6.00 am

Amlodipine at 6.00 am

Terbinafine at 6.00 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 6.15 a.m 

1 iron tablet @ 6.15 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates,  sultanas, almonds and fenugreek tea 
• Lunch: Fried rice 
• Dinner: Tofu soup with gaichoy and tomatoes EXERCISE 

EXERCISE 

100 alternate nostril breathing

100 torso twists

100 chair sit ups

100 diaphragmatic breathing 

100 mountain climbers

100 knee bends

100 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 11,500 walking steps

100 alternate knee taps

100 resistance band chest pulls

100 leg presses 

100 fire hydrants

100 seconds baby pose

Fresh Australian mangoes, 2023

11 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 10.1 @ 4.50 am

BP: 122/72 @ 5.10 am

BG: 6.6 @ 2.00 p.m.

BP: 124/70 @ 3.10 p.m.

8 hours of sleep

MEDICATION

Trajentamet at 5.00 am

Amlodipine at 5.00 am

Terbinafine at 5.00 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 7.30 a.m 

1 iron tablet @ 7.30 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, sultanas, almonds and cumin tea
• Lunch: Basmati rice with salmon and gaichoy 
• Dinner: Pizza with eggs, bacon, gaichoy and shandy

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 15,402 walking steps

100 alternate knee taps

100 chest press

100 leg presses 

100 fire hydrants

100 seconds baby pose

Home-made Pizza, 2023

        

10 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.2 liter

BG: 5.4 @6.30 am

BP: 118/75 @ 6.35 a.m.

BG: 5.4 @ 2.00 p.m.

BP: 115/74 @ 2.05 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 7.00 p.m

SUPPLEMENTS

3 fish oil @ 7.05 a.m 

1 iron tablet @ 7.05 am

DIET

• Breakfast: Oatmeal with teff, sorghum, dates, pepitas, sultanas, almonds and cumin tea
• Lunch: Fried rice
• Dinner: Roti parattha, choysam and fenugreek tea 

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

 400 climbing steps 

 10,000 walking steps

100 alternate knee taps

100 chest presses

100 leg presses 

100 fire hydrants

100 seconds baby pose

 Parotta for snack, 2023

9 March 2023

VITALS

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 1.3 liter

BG: 6.9 @ 5.00 am

BP: 123/77 @ 5.05 am

7 hours of sleep

MEDICATION

Trajentamet at 6.20 a.m. 

Amlodipine at 6.20 am

Terbinafine at 6.20 a.m 

Trajentamet at 7.00 pm

SUPPLEMENTS

3 fish oil @ 6.30 a.m 

1 iron tablet @ 6.30  am

DIET

• Breakfast: Oatmeal with teff,  sorghum,  oat bran, dates, sultanas,  sorghum, pepitas, almons and cumin tea
• Lunch: Fried rice with ham, eggs and choysum
• Dinner: Fasted for Lent

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 Bulgarian squats

100 leg presses 

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

200 climbing steps 

10,000 walking steps

100 alternate knee taps

100 chest pulls

100 leg presses 

100 fire hydrants

100 seconds baby pose

My favourite yogurt, 2023