15 July 2022

 VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.7 at 7.15 a.m.
• BG:  at xxx p.m.
• BP: 111/66 at 7.10 a.m.
• BP:  at xxx p.m.
•  7 hours of sleep

MEDICATION

• Trajentamet at 7.25 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 7.25 a.m.
• 1 multivitamin at 7.25 a.m.

SNACKS

• One banana
• One orange
• One peàch
• Apricots

DIET

• Breakfast: Oatmeal with sorghum, linseed, peanut butter, and a mug of fenugreek tea 
• Lunch: Brown basmati turmeric rice with spicy soup of bitter gourd, eggplant, Spanish mackerel, and juiced cherry tomatoes with rosemary 
• Dinner: 

EXERCISE 

• 100 torso twists
• 100 chair sit ups
• 100 knee bends
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 ŕesistant band leg press
• 100 resistant band wrist curls
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 450 stair steps
• 12,500 walking steps
• 30 minutes Ping Shuai Gong 

Honolulu

14 July 2022

   VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.3 at  8.30 a.m.
• BG: 5.7 at 2.35 p.m.
• BP: 112/68 at 8.30 a.m.
• BP: 110/60 at 2.40 p.m.
•  8 hours of sleep

MEDICATION

• Trajentamet at 9.10 a.m.
• Amlodipine at 7.00 p.m.
• Trajentamet at 7.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 9.15 a.m.
• 1 multivitamin at 9.15 a.m.

SNACKS

• One banana
• One orange
• Apricots
• Avocado 

DIET

• Breakfast: Oatmeal with linseed, banana, cashews, and a mug of fenugreek tea
• Lunch: Basmati rice with turmeric, spicy salmon, and gaichoy 
• Dinner:  Brown basmati rice with fried bitter gourd and eggs.

EXERCISE 

• 100 torso twists
• 100 chair situps
• 100 reverse crunches
• 100 resistance band leg press
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 calf  stair steps
• 7600 walking steps
• minutes Ping Shuai Gong 

Fried rice

13 July 2022

   VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.6 at  8.10 a.m.
• BG: 5.5 at 3.00 p.m.
• BP: 112/65 at 8.12 a.m.
• BP: 111/65 at 3.05 p.m.
• 5 hours of sleep

MEDICATION

• Trajentamet at 8.15 a.m.
• Amlodipine at 6.00 p.m.
• Trajentamet at 6.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 8.00 a.m.
• 1 multivitamin at 8.00 a.m.

SNACKS

• One Orange
• Apricots

• Breakfast: Oatmeal with wheat germ, linseed, dates, cashews, an avocado, and a cup of black tea 
• Lunch: Two fried eggs 
• Dinner: Brown basmati rice with gai choy, salmon curry, and lentil stew

EXERCISE 

• 100 torso twists
• 100 chair situps
• 100 resistance band leg press
• 100 reverse crunches
• 100 diaphragmatic breathing 
• 100 knee bends
• 100 cobbler pose
• 100 tree pose
• 100 mountain climbers
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 600 stair steps
• 8400 walking steps
• minutes Ping Shuai Gong 

Bali 2017

12 July 2022 in Australia

VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.3 at 8.45 a.m.
• BG: 4.9 at 4.10 p.m.
• BP: 112/69 at 8.50 a.m.
• BP:  115/70 at 4.15 p.m.
•  7 hours of sleep

MEDICATION

• Trajentamet at 9.15 a.m.
• Amlodipine at 9.00 p.m.
• Trajentamet at 9.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 10.00 a.m.
• 1 multivitamin at 10.00 a.m.

SNACKS

• Apricots
• Orange

DIET

• Breakfast: Oatmeal with linseed, wheatgerm, and prunes 
• Lunch: Lebanese bread with olive oil and peanut butter 
• Dinner: Mushroom carbonarra 

EXERCISE 

• 100 torso twists
• 100 chair situps
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 knee bends
• 100 cobbler pose
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 300 stair steps
• 5400 walking steps
• 30 minutes Ping Shuai Gong 

FACTOID

• Reduce the time you spend sitting down. 
• Get up up and walk about; it helps to improve your blood pressure.

 

Philippines 2017

11 July 2022

 VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.3 at 9.30 a.m.
• BG: 6.7 at 3.45 p.m.
• BP: 110/68 at 10.15; a.m.
• BP: 109/67 at  3.40 p.m.
• 8 hours of sleep

MEDICATION

• Trajentamet at 9.40 a.m.
• Amlodipine at 6.50 p.m.
• Trajentamet at 6.50 p.m.

SUPPLEMENTS 

• 1 fish oil at 9.45 a.m.
• 1 multivitamin at 9.45 a.m.

SNACKS

• One banana
• Two oranges
• Apricots

DIET

• Breakfast: Oatmeal with barley, wheat germ, linseed, prunes, cashews, and a mug of water
• Lunch: Lebanese whole meal bread with olive oil and Greek salad
• Dinner: Basmati rice with turmeric, lamb curry, sliced raw tomato, and spinach 

EXERCISE 

• 100 torso twists
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 500 stair steps
• 11000 walking steps
• 30 minutes Ping Shuai Gong 

Tall, Dark, and Handsome Joes 2019

10 July 2022

  VITALS

• Weight: 69 kg
• BMI: 23
• BG: 7.9 at 7.45 a.m.
• BG: 5.3 at 1.05 p.m.
• BP: 118/69 at 7.40 a.m.
• BP: 109/68 at 1.10 p.m.
•  7 hours of sleep

MEDICATION

• Trajentamet at 8.00 a.m.
• Amlodipine at 5.30 p.m.
• Trajentamet at 5.30 p.m.

SUPPLEMENTS 

• 1 fish oil at 8.05 a.m.
• 1 multivitamin at 8.05 a.m.

DIET

• Breakfast: Flat bread with an orange and a cup of coffee 
• Lunch: Bean salad
• Dinner: 

EXERCISE 

• 100 torso twists
• 100 chair sit ups
• 100 diaphragmatic breathing 
• 100 knee bends
• 100 mountain climbers
• 100 tree pose
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 450 stair steps
• 10000 walking steps
• 30 minutes Ping Shuai Gong 

Perth Street Art

9 July 2022

  VITALS

• Weight: 69 kg
• BMI: 23
• BG:  6.8 at 7.00 a.m.
• BG:  5.3 at 2.00 p..m.
• BP: 117/69 at 7.00 a.m.
• BP:  97/62 at 2.00 p.m.
• 6 hours of sleep

MEDICATION

• Trajentamet at 7.10 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.

DIET

• Breakfast: Oatmeal with linseed, sesame, and raisins
• Lunch: Turmeric rice with lentils, salad, avocado, grapefruit, and a cup of coffee
• Dinner: Basmati rice with  turmeric, salmon, beans, and avocado. 

EXERCISE 

• 100 torso twists
• 100 chair situps
• 100 tree pose
• 100 knee bends
• 100 diaphragmatic breathing 
• 100 mountain climbers
• 100 calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 700 stair steps
• 13,500 walking steps
• 30 minutes Ping Shuai Gong 

Perth Kangaroo Architecture