8 August 2022 (OZ)

     VITALS

• Weight: 67 kg
• BMI: 23
• BG: 5.4 at 1.45 p.m.
• BG:   at p.m.
• BP: 116/69 at 1.50 p.m.
• BP: 110/67 at 8.30 p.m.
• 6 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m.
• Amlodipine at 7.30 p.m.
• Trajentamet at 7.30 p.m.

SUPPLEMENTS 

• 1 fish oil at 7.15 a.m.
• 1 multivitamin at 7.15 a.m.
• 1 iron tablet at 7.15 a.m.

DIET

• Breakfast: Oatmeal with milk
• Lunch: Fried rice with chicken, bean sprouts and choysam
• Dinner: Brown basmati rice  with bean sprouts, chicken and mug of cumin tea 

SNACKS

• Almonds
• Dates
• Banana 

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 resistant band leg press
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 100,200 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

             Guam Airport 2019

7 August 2022 (OZ)

   

VITALS

• Weight: 67 kg
• BMI: 23
• BG: 5.9 at 8.50 a.m.
• BG: 6.9  at 3.40 p.m.
• BP: 128/73 at 9.00 a.m.
• BP: 106/64 3.45 p.m.
• 9 hours of sleep

MEDICATION

• Trajentamet at 9.00 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 9.00 a.m.
• 1 multivitamin at 9.00 a.m.
• 1 iron tablet at 9.00 a.m.

DIET

• Breakfast: Oatmeal with linseed, quinoa, dates, raisins, and a mug of fenugreek tea 
• Lunch: Banana, dates, almonds and orange
• Dinner: Fried rice with a mug of cumin tea 

SNACKS

• Almonds
• Dried blueberries 
• Dried cranberries 

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 frog pose
• 100 flamenco pose
• 100 resistant band leg press
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 400 stair steps
• 11,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes Ping Shuai Gong 

Family gathering 2019

6 August 2022

     VITALS

• Weight: 67 kg
• BMI: 23
• BG: 6.4 at 7.20 a.m.
• BG: 6.0 at 1.00  p.m.
• BP: 118/69 at 7.25 a.m.
• BP: 99/63 at 1.05 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.30 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 7.30 a.m.
• 1 multivitamin at 7.30 a.m.
• 1 iron tablet at 7.30 a.m.

DIET

• Breakfast: Oatmeal with linseed, peanut butter and a mug of fenugreek tea 
• Lunch: Brown basmati rice with mixed vegetables
• Dinner: Fried rice 

SNACKS

• Dates
• Sunflower kernels 
• Banana

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 resistant band leg press
• 100 frog pose
• 100 thigh crunch
• 100 flamenco pose
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 400 stair steps
• 11,000 walking steps
• 30 minutes Ping Shuai Gong 

My Balinese hotel manager and I had lunch at a veteran's cafe in Bali 2019

5 August 2022 (OZ))

     VITALS

• Weight: 67 kg
• BMI: 23
• BG: 6.3 at 7.20 a.m.
• BG: 5.7 at 1.10 p.m.
• BP: 111/68  at 7.25 a.m.
• BP: 108/65 1.15 p.m.
• 9 hours of sleep

MEDICATION

• Trajentamet at 7.30 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 7.30 a.m.
• 1 multivitamin at 7.30 a.m.
• 1 iron tablet at 7.30 a.m.

DIET

• Breakfast: Oatmeal with linseed,  wheatgerm, peanut butter and a mug of hot milk
• Lunch: Sweet potato and mug of hot milk
• Dinner: Brown basmati rice with mixed vegetables 

SNACKS

• Almonds
• Dates
• Pepitas 

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 frog pose
• 100 flamenco pose
• 100 knee bends
• 100 butt squeeze 
• 100 ear qi gong
• 100 calf accupressure 
• 100 thighs accupressure 
• 100 plastic ball squeezes
• 200 stair steps
• 13,200 walking steps
• 30 minutes Ping Shuai Gong 

4 August 2022 (OZ)

   VITALS

• Weight: 67 kg
• BMI: 23
• BP 107/65  at 7.25 a.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at  7.00 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SNACKS

• Cashews
• Walnuts
• Sunflower kernels 
• One orange

DIET

• Breakfast: Oatmeal with linseed, millet, dates and fenugreek 
• Lunch: Chicken soup
• Dinner: Hainanese chicken with basmati rice and vegetable soup

EXERCISE 

• 100 alternate nostril breathing 
• 100 chair sit ups
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 11,000 walking steps 

Perth

3 August 2022 (OZ)

   VITALS

• Weight: 67 kg
• BMI: 23
• BG: 7.1 at 6.40 a.m.
• BG 5.5 at 3.00 p.m.
• BP 102/61  at 6.30 a.m.
• BP 117/75 at 3.05 p.m.
• 9 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m.
• Amlodipine at xxx p.m.
• Trajentamet at xxx p.m.

SNACKS

• Cashews
• Walnuts
• Sunflower kernels 
• One orange

DIET

• Breakfast: Oatmeal with linseed,  wheatgerm, quinoa and a mug of fenugreek tea 
• Lunch: Bread with olive oil and a mug of Ceylon tea with milk
• Dinner: xxxxx

EXERCISE 

• 100 alternate nostril breathing
• 100 chair sit ups
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 700 stair steps
• 10,000 walking steps
• 30 minutes Ping Shuai Gong

Reunion after 15 years

Joe Khoo, Adnan, and Joe Choo 

 

2 August 2022 (OZ)

     VITALS

• Weight: 67 kg
• BMI: 23
• BG: 5.4 at 6.40 a.m.
• BG: 5.0 at 2.00 p.m.
• BP: 110/65 at 6.45 a.m.
• BP: 104/59 at 5.30 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 7.00 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.
• Trimethoprim Mylan at 7.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 7.00 a.m.
• 1 multivitamin at 7.00 a.m.
• 1 iron tablet at 7.00 a.m.

DIET

• Breakfast: Oatmeal with linseed,  peanut butter, and a mug of fenugreek tea 
• Lunch: Brown basmati rice with lentils
• Dinner: Brown basmati rice with tofu and lentils 

SNACKS

• Almonds
• Blueberries 
• Cashews

EXERCISE 

• 100 alternate nostril breathing
• 100 torso twists
• 100 frog pose
• 100 flamenco pose
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 resistant band leg press
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 500 stair steps
• 12,500 walking steps
• 100 seconds of yoga cobra pose
• 30 minutes of Ping Shuai Gong