• BG at 5.00 a.m. was 8.60 (155)
• BG at 1.10 p.m. was 5.16 (93)

• BP at 10.30 a.m. was 113/82

MEDICATION

• Metformin at 5.30 a.m.
• Lisinopril at 5.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia seeds, almonds, walnuts, cashews, and milk
• One orange
• Spicy lamb with pita and broccoli
• Lindt milk chocolate

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 squats
• 100 seated leg pesses
• 100 plantar flexions
• 100 calf extensions
• 100 shoulder extensions
• Walked 5 km (3 miles)

• BG at 6.00 a.m. was 7.21 (130)
• BG at 2.15 p.m. was 5.11 (92)

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.30 p.m.

DIET

• 2 pancakes
• One orange
• Cup of coffee
• Oatmeal with chia seeds, teff, almonds, walnuts, and milk
• Half an avocado
• One clementine

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• 100 seated leg presses
• 100 calf extensions
• 100 shoulder extensions
• Walked 5 km (3 miles)

• BG at 6.10 a.m. was 8.16 (147)
• BG at 12.20 p.m. was 5.49 (99)

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.30 p.m.

DIET

• Oatmeal with chia seeds, teff, sweet potato, and milk
• A navel orange for mid morning snack
• Quinoa with spinach soup and tofu
• A clementine for afternoon snack

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• 100 plantar flexions
• 100 elbow extensions
• 100 seated leg presses
• 100 squats
• Walked 5 km (3 miles)

• BG at 7.35 a.m. was 8.60 (155)
• BG at 2.20 p.m. was 5.66 (102)

• BP at 11.00 a.m. was 119/72

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Slice of stone ground whole wheat bread with butter
• Oatmeal with chia seeds, teff, almonds, walnuts, and milk
• Nutribullet jug of smoothie made with cantaloupe and spinach
• Spinach soup
• Quinoa with spicy pork
• Quinoa with scrambled eggs, lentils, and spinach

EXERCISE

• 30 minutes of yoga
• 30 minutes of  strengthening exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• 100 elbow extensions
• 100 plantar flexions
• 100 seated leg presses
• Walked 5 km (3 miles)

• BG at 7.15 a.m. was 9.05 (163)
• BG at 2.40 p.m. was 5.44 (98)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 8.00 p.m.

DIET

• Oatmeal with chia seeds and milk
• Slice of cheese pizza
• Cup of coffee
• Quinoa with cauliflower, tomato, and spicy pork
• One clementine, medjool dates, and an orange
• Slice of cheese pizza with broccoli

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes strengthening exercises
• 100 tricep extensions
• 100 bicep curls
• 100 knee extensions
• 100 plantar flexions
• 100 seated leg presses
• 100 elbow extensions
• Walked 5 km (3 miles)

• BG at 6.30 a.m. was 6.77 (122)

MEDICATION

• Metformin at 6.45 a.m.
• Lisinopril at 6.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with walnuts, almonds, chia seeds, and a banana
• Slice of whole wheat bread with butter
• 2 slices of cheeses pizza
• Thai rice noodles with beef and eggs

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• Walked 5 km (3 miles)

• BG at 7.05 a.m. was 6.38 (115)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Glutinous rice with peanut butter
• Cup of coffee
• Spicy lamb with lentils, okra, and tofu
• Whole wheat tortilla with cheese
• Pear for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercise
• 30 minutes of deep breathing
• Climbed steps 600 times
• 100 squats
• Walked 5 km (3 miles)

• BG at 8.50 a.m. was 7.88 (142)

• BP at 9.45 a.m. was 112/82

MEDICATION

• Metformin at 9.15 a.m. 
• Lisinopril at 9.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with chia seeds, teff, blueberries, blackberries, and milk
• Almonds, walnuts, cashews for mid morning snack
• 2 slices of whole wheat bread

EXERCISE

• 30 minutes of yoga
• 30 minutes strengthening exercises
• 30 minutes of deep breathing
• 100 squats
• 100 knee extensions
• 100 plantar flexions
• 100 elbow flexions
• Walked 5 km (3 miles)

• BG at 6.15 a.m. was 7.94 (143)
• BG at 12.15 p.m. was 6.38 (115)

• BP at 11.30 a.m. was 112/72

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.00 p.m.

DIET

• Oatmeal with almonds
• Cauliflower fritter for mid morning snack
• Crusty bread with butter
• Slice of cheesecake
• An orange and a mango for mid afternoon snack
• Parboiled rice with spicy pork and spinach
• An anjou pear for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 plantar flexions
• 100 seated leg presses
• 100 elbow extensions
• 100 squats
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

Cauliflower Fritter

• BG at 7.15 a.m. was 6.88 (124)
• BG at 4.00 p.m. was 6.10 (110)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with sweet potato, teff, chia seeds, and milk
• Slice of cheese pizza
• Cup of coffee
• Parboiled rice with salmon, lentils, and okra

EXERCISES

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• 100 squats
• 100 plantar flexions
• 100 elbow extensions
• Walked 5 km (3 miles)

• BG at 6.40 a.m. was 5.83 (105)
• BG at 2.00 p.m. was 5.60 (101)

• BP at 12.30 p.m. was 113/78

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Oatmeal with chia seeds, teff, almonds, and walnuts
• Cup of coffee
• Basmati rice with spicy pork and spinach soup

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 elbow flexions
• 100 plantar flexions
• 100 knee extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.05 a.m. was 6.60 (119)
• BG at 4.30 p.m. was 5.66 (102)

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Scrambled eggs with fried calamari, mushrooms, and fresh tomato
• Cup of coffee
• Mid morning snack of nuts
• 2 slices of cheese pizza

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Climbed steps 600 times
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 7.55 (136)
• BG at 2.10 p.m. was 6.38 (115)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 8.00 p.m.

DIET

• Oatmeal with blueberries
• Cup of coffee
• Ham and cheese sandwich with spinach soup
• Mid-afternoon snack of Icelandic fat-free yogurt
• Slice of home-made sweet potato pie

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 plantar extensions
• 100 elbow flexions
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 8.20 a.m. was 6.22 (112)
• BG at 2.10 p.m. was 8.27 (149)

MEDICATION

• Metformin at 8.35 a.m.
• Lisinopril at 8.35 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 a.m.

DIET

• Oatmeal with blueberries, almonds, walnuts, and sesame seeds
• Banana fritter
• Cup of tea
• Stir fried vegetables with basmati rice
• Slice of homemade sweet potato pie
• Lentil soup with okra, tuna, quinoa

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 squatting exercise
• Climbed steps 600 times
• Walked 5 km (3 miles)

• BG at 7.45 a.m. was 7.21 (130)
• BG at 3.10 p.m. was 5.49 (99)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 .m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.45 p.m.

DIET

• Oatmeal with blueberries, almonds, walnuts, and chia seeds
• Slice of homemade sweet potato pie
• Cup of coffee
• Lentil soup with eggplant, okra, spinach, and quinoa
• Whole wheat tortilla with cheese
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• 100 knee extensions
• 100 elbow flexions
• Walked 5 km (3 miles)

Patriotic sweet potato pie

• BG at 7.00 a.m. was 7.49 (135)
• BG at 1.35 p.m. was 6.38 (115)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, and blueberries
• Cup of coffee
• Tofu with carrots, broccoli, bokchoy, and quinoa
• Slice of cheese pizza
• Slice of homemade sweet potato pie

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

Today's vegetarian lunch with tofu, broccoli, bokchoy, carrots

• BG at 7.21 a.m. was 8.38 (151)
• BG at 2.00 p.m. was 7.27 (131)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.15 p.m.

DIET

• Oatmeal with blueberries, almonds, walnuts, cashews, chia seeds, and teff
• Cup of coffee
• Banana fritters
• Mid morning snack of a Nutribullet jug of smoothie made with banana, tomato, apple, kale, and wheat germ
• Fried ramen noodles with squid, eggs, mushrooms, prawns, and spinach
• Bowl of salad
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 bicep curls
• 100 triceps curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.15 a.m. was 8.32 (150)
• BG at 2.30 p.m. was 6.16 (111)

MEDICATION

• Metformin at 6.25 a.m.
• Lisinopril at 6.25 a.m.
• 3 fish oil capsules
• 1 multi-vitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with almonds, walnuts, and blueberries
• Slice of home-made sweet potato pie
• Mid morning coffee and nuts
• 2 slices of cheese pizza
• Mid afternoon snack of pumpkins and brazil nuts

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• 100 elbow flexions
• 100 seated leg presses
• Walked 5 km (3 miles)

• BG at 6.40 a.m. was 7.27 (131)
• BG at 2.20 p.m. was 4.94 (89)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Oatmeal with almonds, walnuts, blueberries, chia seeds, and teff
• Mid morning cup of coffee and a banana
• Porridge of sorghum, quinoa, and millet with spicy eggplant, lentils, and pieces of chicken
• Slice of home-made sweet potato
• Bowl of salad
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• 100 elbow flexions
• 100 seated leg presses
• Walked 5 km (3 miles)

• BG at 6.10 a.m. was 8.38 (151)
• BG at 2.30 p.m. was 5.16 (93)
• BG at 7.45 p.m. was 7.55 (136)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.10 p.m.

DIET

• Oatmeal with teff, chia, almonds, walnuts, blueberries, and milk
• Nutribullet jug smoothie with tomato, kiwi, kale, and wheat germ
• Basmati rice with eggplant, chicken, and tomatoes
• Whole wheat tortilla with cheese
• Slice of home-made sweet potato pie
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• 100 elbow flexions using the rowing machine
• Walked 5 km (3 miles)

• BG at 7.50 a.m. was 7.38 (133)
• BG at 2.00 p.m. was 7.97 (143)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with blueberries, almonds, walnuts, chia seeds, teff, and milk
• Mid morning snack in the church of a slice of bread with butter 
• Basmati rice with pork curry, lentils, okra, and bokchoy
• Cup of tea with milk
• Bowl of salad

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 8.88 (160)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff, chia seeds, almonds, and walnuts
• Mid morning snack of almonds, walnuts, cashews, and raisins
• Spicy pork ribs with lentils and okra
• Small slice of sweet potato pie

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)

• BG at 7.35 a.m. was 6.83 (123)
• BG at 3.00 p.m. was 5.77 (106)

MEDICATION

• Metformin at 7.40 a.m.
• Lisinopril at 7.40 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 8.00 p.m.

DIET

• Oatmeal with almonds and walnuts
• Slice of cheese pizza
• Cup of tea with milk
• Salmon with beans, mushrooms, and lentils
• Cup of warm milk
• Slice of home-made pumpkin pie

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.40 a.m. was 7.10 (128)
• BG at 2.20 p.m. was 5.88 (106)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with blueberries, walnuts, and almonds
• Cup of tea with milk
• Two slices of cheese pizza
• Mid-afternoon snack of a banana
• Slice of salmon with beans
• Glass of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises\
• 100 triceps extensions
• 100 bicep extensions
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 7.21 (130)
• BG at 2.20 p.m. was 4.83 (87)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Oatmeal with blueberries, walnuts, and almonds
• Scrambled eggs with mushrooms, tomato, and homemade veggie burger
• Cup of tea with milk
• Whole wheat tortilla with cheese, broccoli, and tomato
• Nutribullet jug of juice made with tomato, kiwi, and yellow bell pepper

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.25 a.m. was 8.05 (145)
• BG at 1.20 p.m. was 5.99 (108)

• BP at 10.15 a.m. was 114/83

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.45 p.m.

DIET

• Oatmeal with chia seeds, almonds, walnuts, and cashew nuts
• Cup of coffee
• Fried rice with pork rib, eggs, bean sprouts, and cucumber
• An orange for mid afternoon snack
• Whole wheat tortilla with cheese
• Small bowl of mixed nuts

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.30 a.m. was 7.60 (137)
• BG at 1.00 p.m. was 5.60 (101)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with almonds and walnuts
• Whole wheat tortilla with cheese
• Nutribullet jar of juice with blueberries and carrots
• Mid morning snack of almonds, walnuts, brazil nuts, and pumpkin seeds
• Home-made veggie burger with spinach
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep extensions
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 8.15 a.m. was 7.49 (135)
• BG at 8.00 p.m. was 7.55 (136)

MEDICATION

• Metformin at 8.45 a.m.
• Lisinopril at 8.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with blueberries and peanut butter
• Cup of coffee
• A salmon medallion with tomato and broccoli
• Stir fried sweet potato with sorghum and wheat germ
• Veggie burger with spicy chicken, lentils, and okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.05 a.m. was 9.32 (168)
• BG at 1.55 p.m. was 6.44 (116)

• BP at 10.30 a.m. was 119/84

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with almonds, walnuts, and blueberries
• Slice of homemade apple pie
• Spicy chicken with tomato salad, yogurt, and spinach
• Mug of warm tea
• One avocado with a slice of apple pie

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.08 a.m. was 9.38 (169)
• BG at 2.33 p.m. was 6.05 (109)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.45 p.m.

DIET

• Oatmeal with blueberry and milk
• Mid morning snack of almonds and walnuts
• Fried rice with chicken floss, celery, eggs, and mushrooms
• One Bartlett pear

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.15 a.m. was 8.88 (160)
• BG at 2.10 p.m. was 5.38 (97)

MEDICATION

• Metformin at 7.20 a.m.
• Lisinopril at 7.20 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.00 p.m.

DIET

• Oatmeal with blueberries, almonds, and walnuts
• Cup of tea with milk
• Mid morning snack of nuts
• Spicy calamari with bok  choy and sorghum
• Salad and slice of cheese pizza
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises
• 100 triceps extensions
• 100 bicep extensions
• 100 hammer curls
• Walked 5km (3 miles)

• BG at 8.00 a.m. was 7.33 (132)
• BG at 10.15 p.m. was 6.05 (109)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with blueberries and sweet potato
• Cup of coffee
• Salad with spinach, tomato, walnuts, cashews, and avocado
• One banana
• Slice of homemade bread

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at  6.50 a.m. was 8.77 (158)
• BG at 3.00 p.m. was 6.77 (122)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.00 p.m.

DIET

• One half-boiled egg
• Oatmeal with blueberries and almonds
• Mug of tea
• Slice of cheese pizza
• Salad of spinach, tomato, and kimchee
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 1.50 p.m. was 6.10 (110)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.30 p.m.

DIET

• Oatmeal with blueberries
• Mug of coffee
• Tofu salad with dandelion, celery, and carrot
• Spicy chicken with sorghum, spinach, celery sticks, carrot sticks, and homemade dipping sauce

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

Tofu salad with dandelion, celery, and carrot

• BG at 7.15 a.m. was 8.49 (153)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.45 p.m.

DIET

• Oatmeal with sweet potato, blueberries, almonds, walnuts, and chickpeas
• One half-boiled egg
• Mug of coffee
• Slice of homemade blueberry pie
• Bowl of blanched spinach
• Mid-afternoon snack of whole wheat tortilla with cheese
• Lentil soup with okra, spinach, and fried salmon
• One Bartlett pear

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing exercises
• 30 minutes of stretching exercises
• Walked 5 km (3 miles)
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls

• BG at 7.05 a.m. was 7.49 (135)
• BG at 2.00 p.m. was 5.49 (99)

MEDICATION

• Metformin at 8.20 a.m.
• Lisinopril at 8.20 a.m.
• 3 fish oil capsules
• 1 multivitamin tablets
• Metformin at 7.00 a.m.

DIET

• Slice of pizza
• Glass of Nutribullet juice of blueberry and carrot
• Mid morning snack of chickpeas
• Spicy chicken with basmati rice and lentils

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 8.10 a.m. was 6.55 (118)
• BG at 1.30 p.m. was 8.55 (154)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 4.50 p.m.

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, and milk
• One half-boiled egg
• Mug of tea with 2% milk
• Slice of home-made blueberry pie
• Slice of cheese pizza
• Basmati rice  with clams, spinach, and lentils with okra
• A red delicious apple for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

Home-made blueberry pie

• BG at 8.00 a.m. was 7.05 (127)
• BG at 2.00 p.m. was 6.49 (117)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• One half-boiled egg
• Oatmeal with almonds, walnuts, chia seeds, and teff
• Mug of tea with milk
• Spicy chicken with basmati rice and stir fried vegetables
• Slice of home-made blueberry pie
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• Walked 5 km (3 miles)

• BG at 6.21 a.m. was 7.99 (143)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Pancake with banana and wheat germ
• Mug of tea with milk
• One red anjou pear
• Quiche with spinach and cheese
• Slice of salmon with lentils and okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls

• BG at 8.00 a.m. was 8.05 (145)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.40 p.m.

DIET

• Oatmeal with sweet potato
• Eggs with mushroom
• Small pork chop with salad
• Whole wheat tortilla with cheese

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls

• BG at 7.20 a.m. was 7.21 (130)
• BG at 1.35 p.m. was 7.38 (133)
• BG at 3.10 p.m. was 5.88 (106)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.00 p.m.

DIET

• Oatmeal with sweet potato, almonds, walnuts, and peanut butter
• Cup of tea with milk
• One half-boiled egg
• Bowl of salad
• Small slice of home-made sweet potato pie
• Bowl of soup with celery, carrots, potatoes, and Italian sausage

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles) 
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls

• BG at 6.30 a.m. was 9.05 (163)
• BG at 12.35 p.m. was 7.88 (142)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules

DIET

• Oatmeal with almonds and walnuts
• Half-boiled egg
• Cup of tea
• Dandelion soup

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)

• BG at 4.50 a.m. was 9.21 (166)
• BG at 1.45 p.m. was 6.05 (109)

MEDICATION

• Metformin at 5.30 a.m.
• Lisinopril at 5.30 a.m.
• 3 fish oil capsules
• Metformin at 7.00 p.m.

DIET

• Slice of cheese pizza
• One half-boiled egg
• Cup of coffee
• Bowl of three sisters soup
• One avocado and a red pear

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)
• Climbed steps 600 times

• BG at 8.45 a.m. was 7.66 (138)
• BG at 1.55 p.m. was 5.94 (107)

MEDICATION

• Metformin at 9.00 a.m.
• Lisinopril at 9.00 a.m.
• 3 fish oil capsules
• Metformin at 6.45 p.m.

DIET

• Oatmeal with teff, chia seeds, blueberries, almonds, and walnuts
• Cup of tea with milk
• Cheese pizza

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)

• BG at 5.30 a.m. was 8.10 (146)
• BG at 2.45 p.m. was 6.66 (120)

• BP at 7.30 a.m. was 117/77

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• 3 fish oil capsules
• Metformin at 5.30 p.m.

DIET

• Oatmeal with blueberries, peanut butter, sesame seeds, walnuts, and almonds
• One egg sunny side up
• Cup of tea with milk
• Stir fried rice
• Banana for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)

NOTE

Took some Robitussin last night!

• BG at 6.00 a.m. was 8.05 (145)
• BG at 12.35 p.m. was 4.99 (90)

• BP 10.30 a.m. was 102/78 (Taken at Helen Hunt)

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• 3 fish oil capsules
• Metformin at 7.00 p.m.

DIET

• Oatmeal with peanut butter and sesame seeds
• Half-boiled egg
• Mug of tea with milk
• Basmati rice with spicy chicken, lentils, and okra
• Whole grain pasta with pollock and lots of vegetables

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 8.99 (162)
• BG at 1.25 p.m. was 4.99 (90)

MEDICATION

• Metformin at 7.05 a.m.
• Lisinopril at 7.05 a.m.
• 3 fish oil capsules
• Metformin at 5.15 p.m.

DIET

• Oatmeal with teff and chia seeds
• A red pear and an orange
• Mug of tea with milk
• Nutribullet smoothie with beet, apple, broccoli, and celery
• Chicken curry with basmati rice, lentil, okra, and broccoli
• A banana for dessert
• Whole wheat tortilla with lentils and okra
• Bowl of three sisters soup
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 hammer curls
• 100 bicep curls
• Walked 5 km (3 miles)

Note

I am still struggling with the tail end of a cold. I took two aspirins last night and am wondering if that contributed to the high blood glucose this morning!

• BG at 6.33 a.m. was 7.21 (130)
• BG at 1.35 p.m. was 5.60 (101)

MEDICATION

• Metformin at 6.45 a.m.
• Lisinopril at 6.45 a.m.
• Metformin at 5.30 p.m.
• 3 fish oil capsules

DIET

• Oatmeal with teff, chia seeds, and sorghum
• Scrambled egg with Italian sausage, button mushrooms, and tomatoes
• Mug of tea with 2% milk
• Spicy calamari with salad
• Afternoon snack of peanuts
• Lentils with okra

EXERCISE

• 30 minute of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)

• BG at 7.56 a.m. was 6.66 (120)
• BG at 12.45 p.m. was 6.77 (122)
• BG at 5.20 p.m. was 7.94 (143)

MEDICATION

• Metformin at 8.05 a.m.
• Lisinopril at 8.05 a.m.
• 3 fish oil capsules
• Metformin at 7.00 p.m.

DIET

• Oatmeal with peanut butter
• Scrambled eggs with carrots, mushrooms, and broccoli
• Cup of tea with no sugar
• Patties made with potato and lentils and broccoli
• Spicy chicken with rice, lentils, and salad
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 5.20 a.m. was 7.94 (143)
• BG at 12.30 p.m. was 12.04 (217)
• BG at 3.45 p.m. was 5.99 (108)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules

DIET

• Oatmeal with teff, chia seeds, and milk
• Cup of coffee
• Flat bread made with banana and oat bran
• Chicken curry with basmati rice and mixed vegetables
• Banana for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)

Note

I am down with a cold and some cough. Took Advil last night.

I wonder if the Advil caused my afternoon BG to be 217!

• BG at 7.00 a.m. was 8.16 (147)
• BG at 1.00 p.m. was 7.49 (135)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• Metformin at 6.00 p.m.

DIET

• Oatmeal with milk, almonds, and walnuts
• Cup of tea
• An orange for mid morning snack
• Salmon steak with salad
• Whole wheat tortilla with lentils, okra, and salad
• Cup of milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of strengthening exercises
• 30 minutes deep breathing
• Walked 5 km (3 miles)

NOTE

Looks like I am coming down with a cold. As a result, I am cutting down on my exercises for now!

• BG at 6.00 a.m. was 7.49 (135)
• BG at 1.20 p.m. was 5.94 (107)

• BP at 8.20 a.m. was 122/76 (Taken by Helen Hunt staff)

MEDICATION

• Metformin at 6.10 a.m.
• Lisinopril at 6.10 a.m.
• 3 fish oil capsules

DIET

• Oatmeal with walnuts, teff, chia, and milk
• Cup of coffee
• Scrambled potato with cheese
• Salad and whole wheat tortilla with cheese

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing

• BG at 6.35 a.m. was 7.27 (131)
• BG at 2.45 p.m. was 6.33 (114)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 cod liver oil capsules
• Metformin at 6.30 p.m.

DIET

• Slice of cheese pizza
• Oatmeal with teff, chia seeds, and milk
• Cup of coffee
• Bowl of three sisters soup
• Bowl of salad
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.00 a.m. was 8.38 (151)
• BG at 7.00 p.m. was 7.21 (130)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• Metformin at 7.30 p.m.

DIET

• Oatmeal with almonds, walnuts, teff. chia seeds, and sesame seeds
• Cup of coffee
• Slice of crusty Tuscan wheat bread with olive oil
• Nutribullet jug of juice for mid morning snack made with beet, apple, kale, ginger, and cucumber
• Bowl of three sisters soup. a Native American soup, made with green beans, corn, and sweet potato (instead of squash)
• A red pear
• Slice of pecan pie

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.40 a.m. was 6.44 (116)
• BG at 1.50 p.m. was 6.94 (125)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• Metformin at 6.45 p.m.

DIET

• Oatmeal with teff, chia, sorghum, walnuts, almonds, and milk
• Cup of tea with milk and no sugar
• Slice of crusty Tuscan wheat bread and olive oil
• One Florida orange for mid morning snack
• Cheese pizza
• Cup of orange juice
• Bowl of salad
• Slice of home-made pecan pie

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)

Homemade pecan pie for my birthday today!

• BG at 6.25 a.m. was 6.16 (111)
• BG at 1.45 p.m. was 4.11 (74)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• Metformin at 5.00 p.m.

DIET

• Scrambled eggs with tomato, onion, green peas, corn, and some rosemary
• Cup of tea with milk
• Mid morning snack of juice made with beet, celery, kale, apple, and daikon
• 2 slices of hardy bread with lentils and olive oil
• Hot and sour mahogany mussels and a salmon steak

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.15 a.m. was 7.31 (133)
• BG at 2.45 p.m. was 7.05 (127)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 2 fish oil capsules
• Metformin at 5.00 p.m.

DIET

• Oatmeal with teff, blueberries, and sesame seeds
• Huevos rancheros (Scrambled eggs with mushroom, and red bell pepper)
• Mug of Lipton tea with milk
• Banana fritters for mid morning snack
• Sorghum with lentils and okra
• Lamb curry with basmati rice, salad, and lentils

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls 
• Walked 5 km (3 miles) 

• BG at 8.05 a.m. was 7.38 (133)
• BG at 2.00 p.m. was 4.88 (88)

• BP at 11.30 a.m. was 124/78

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• 2 fish oil capsules
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, peanut butter, almonds, and walnuts
• Cup of coffee
• Whole wheat tortilla wrap with cheese and romaine lettuce
• Basmati rice with spicy calamari and mussels
• A red Florida grapefruit

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 10 km (6 miles)

• BG at 7.00 a.m. was 6.83 (123)
• BG at 11.00 a.m. was 5.94 (107)

• BP at 8.15 a.m. was 116/73

MEDICATION

• Metformin at 7.00 a,m, 
• Lisinopril at 7.00 a.m.
• 2 fish oil capsules
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff
• Mid morning snack of peanuts, almonds, walnuts, and blueberries
• Slice of cheese pizza and salad
• Nutribullet jar of juice made with pomegranate, apple, kiwi, kale, and tomato
• Basmati rice with salmon steak and salad

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.50 a.m. was 7.49 (US=135)

• BP at 9.30 a.m. was 122/75

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m. 
• 2 fish oil capsules

DIET

• Oatmeal with teff, chia seeds, almonds, and walnuts
• Cup of tea with milk
• Cheese pizza

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 8.17 a.m. was 7.05 (US=127)
• BG at 1.45 p.m. was 6.44 (US=116)
• BG at 6.30 p.m. was 6.38 (US=115)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• 2 fish oil capsules
• Metformin at 5.00 p.m.

DIET

• Oatmeal with blueberries, almonds, and walnuts
• Nutribullet jar of juice made with apple, tomato, kale, kiwi, and honeydew
• Spicy potato cooked in coconut cream
• Oatmeal with sweet potato and sorghum

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.50 a.m. was 6.60 (US=119)
• BG at 2.35 p.m. was 7.38 (US=133)

• BP at 9.15 a.m. was 117/78

MEDICATION

• Metformin at 7.00 a.m. 
• Lisinopril at 7.00 a.m.
• 2 fish oil capsules
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff and chia seeds
• One half-boiled egg
• Cup of coffee
• Whole wheat tortilla with slice of American cheese for mid morning snack
• Fried salmon steak with arugula, tomato. and onion

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 6.77 (US=122)
• BG at 12.30 p.m. was 4.61 (US=83)

• BP at 8.30 a.m. was 123/71

MEDICATION

• Metformin at 7.10 a.m.
• Lisinopril at 7.10 a.m.
• 2 fish oil capsules
• Metformin at 5.00 p.m.

DIET

• Whole wheat pita with scrambled eggs and tomato
• Mid morning cup of coffee
• Mid morning snack of banana fritters
• Nutribullet jar juice of apple, kiwi, kale, celery, tomato, and honeydew
• Basmati rice with spicy chicken thighs and cabbage

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of stretching exercises
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5km (3 miles)

• BG at 6.35 a.m. was 7.77 (US=140)

• BP at 9.00 a.m. was 114/68

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.

DIET

• Oatmeal with chia seeds and teff
• Banana fritters

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep extensions
• 100 hammer curls
• Walked 5 km (3 miles)

NOTE

Got my cholesterol labwork results today:

• Total cholesterol 181
• HDL 39
• LDL 112
• Triglyceride 149

• BG at 7.10 a.m. was 7.27 (US=131)
• BG at 1.10 p.m. was 7.05 (US=127)

• BP at 9.30 a.m. was 106/72

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 2 fish oil capsules
• Metformin at 5.00 p.m.

DIET

• Oatmeal with oat bran, teff, and chia
• Banana fritters
• Mid morning snack of peanuts
• Basmati rice with calamari and salad
• Mid afternoon snack of Nutribullet shake with apple, kiwi, celery, ginger, tomato, and kale
• Spicy calamari with pita and broccoli

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep extensions
• 100 hammer curls
• Walked 10 km (6 miles)

Nutribullet shake

• BG at 8.10 a.m. was 7.71 (US=139)

• BP at 11.00 a.m. was 117/74

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15
• 2 fish oil capsules
• Metformin at 5.30 p.m.

DIET

• Fried rice with chicken floss, spinach, eggs, mushroom, tomato, and bean sprouts
• Mug of Lipton tea with milk
• A bartlett pear for mid morning snack
• Whole wheat tortilla wrap with scraped carrot and finely sliced celery 
• Mid afternoon Nutribullet jar of juice with an apple, tomato, celery, kale, and kiwi
• Fried rice with spicy apple sauce

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 8.10 a.m. was 7.71 (US=139)

• BP at 11.00 a.m. was 117/74

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15
• 2 fish oil capsules

DIET

• Fried rice with chicken floss, spinach, eggs, mushroom, tomato, and bean sprout
• Mug of Lipton tea with milk
• A pear for mid morning snack
• Whole wheat tortilla wrap with scraped carrot and finely sliced celery
• A Nutribullet jar of juice with an apple, a tomato, a celery, and a kiwi

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 7.21 (US=130)
• BG at 1.00 p.m. was 5.38 (US=97)

• BP at 10.00 a.m. was 114/73

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Lisinopril at 5.00 p.m.

DIET

• Oatmeal with flax, chia, and sesame seeds
• One half-boiled egg
• Fried rice with piece of t-bone steak
• A large mug of Nutribullet juice with an apple, a kiwi, and kale
• A slice of home-made banana bread

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.00 a.m. was 8.27 (US=149)
• BG at 1.18 p.m. was 5.27 (US=95)

• BP at 8.00 p.m. was 116/80

MEDICATION

• Metformin at 6.15 a.m.
• Lisinopril at 6.15 a.m.
• 2 fish oil capsules
• Metformin at 7.00 p.m.

DIET

• Oatmeal with flax, walnuts, almonds, craisins, and milk
• One half-boiled egg
• Cup of Lipton tea with 2% milk
• Sorghum and amaranth with roast chicken, lentils, mushrooms, and okra
• One juicy Bartlett pear

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 8.55 (US=154)
• BG at 11.50 a.m. was 6.99. (US=126)

• BP at 9.00 a.m. was 115/75

MEDICATION

• Metformin at 7.20 a.m.
• Lisinopril at 7.20 a.m. 
• Metformin at 6.30 p.m.

DIET

• Flat bread made with lots of wheat germ and a banana
• Oatmeal with teff
• Cup of tea with milk
• Bowl of vegetable soup with carrots, celery, and lentils
• Glass of Nutribullet juice made with a red delicious apple, a kiwi, and kale
• Lasagna with bread roll and salad
• An irresistible piece of rice crispy, marshmallow, and chocolate

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 7.88 (US=142)
• BG at 12.30 p.m. was 5.22 (US=94)

•  BP at 8.30 a.m. was 117/74  

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• 2 fish oil capsules
• Metformin at 5.15 p.m. 

DIET

•  Oatmeal with teff, sorghum, and milk
•  Basmati rice with tofu and bokchoy
•  A banana for mid afternoon snack
• Par boiled rice with calamari, broccoli, and lentils 

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5km (3miles) 

• BG at 6.00 a.m. was 8.93 (US=161)
• BG at 8.45 p.m. was 6.60 (US=119)

• BP at 10.00 a.m. was 116/70 

MEDICATION

• Metformin at 6.10 a.m.
• Lisiniprol at 6.10 a.m
• 2 fish oil capsules
• Metformin at 8.50 p.m.

DIET

•  Oatmeal with teff and sorghum
• Two eggs sunny side up
• Fried rice with walnuts, mushrooms, ce!ery, and arugula salad

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercise
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.40 a.m. was 8.49 (US=153)
• BG at 1.10 p.m. was 4.77 (US=86)
• BG at 9.10 p.m. was 6.60 (US=119)
• BP at 9.00 a.m. was 126/73

MEDICATION

• Metformin and Lisinopril at 6.35 a.m.
• 2 fish oil capsules
• Metformin at 7.00 p.m.

DIET

• Oatmeal with flax and sesame seeds
• Small piece of T-bone steak with lentils, okra, broccoli, and par boiled rice
• Snack of a banana
• Mug of carrot and apple juice b!ended in a Nutribullet
• German chocolate for dessert
• An evening snack of a pear

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• 100 shoulder presses
• Walked 10 km (6 miles)

• BG at 6.45 a,m. was 7.82 (US=141)
• BG at 3.20 p.m. was 4.72 (US=85)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 2 fish oil capsules
• Metformin at 5.00 p.m.

DIET

• Oatmeal with quinoa, teff, flax, a!monds, and walnuts
• Smoothie with apple, kiwi, and kale for mid morning snack
•  Brown rice with bokchoy and stir fried beef
• Whole wheat tortilla wrap with cheese, arugula and broccoli

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles) 

• BG at 6.30 a.m. was 8.10 (US=146)
• BG at 2.30 p.m. was 5.60 (US=101)
• BP at 9.30 a.m. was 118/82

MEDICATION

• Metformin at 6.45 a.m.
• Lisinopril at 6.45 a.m.

DIET

• Slice of cheese pizza and oatmeal with teff, walnuts, and almonds
• Mid morning snack of a banana 
• Brown rice with tuna, lentils, and broccoli
• Slice of cheese pizza and salad with arugula, yogurt, and tomato

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 5.30 a.m was 7.49 (US=135)
• BG at 12.15 p.m. was 5.33 (US=96)
• BP at 10.00 a.m. was 114/76

MEDICATION

• Metformin at 5.45 a.m.
• Lisinopril at 5.45 a.m.
• Metformin at 6.00 p.m.
• 2 fish oil capsules

DIET

• Oatmeal with barley, banana, teff, and 2% milk
• Cup of tea
• A banana for mid morning snack
• Cheese pizza
• Oatmeal and broccoli

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Climbed staircase steps 600 times
• Walked 5 km (3 mi!es)

• BG at 5.30 a.m. was 8.60 (US-155)
• BG at 12.45 p.m. was 5.83 (US=105)
• BG at 6.45 p.m. was 7.49 (US=135)
• BP at 7.00 a.m. was 118/72

MEDICATION

• Metformin at 5.45 a.m.
• Lisinopril at 5.45 a.m.
• Metformin at 6.55 p.m.

DIET

• Oatmeal with barley and milk
• Brown rice with eggplant and full-boiled egg in spicy sauce
• Parboiled rice with cabbage and eggplant

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 bicep curls
• 100 hammer curls
• 100 tricep extensions
• 100 shoulder presses
• Walked 5 km (3 miles)

• BG at 8.25 a.m. was 6.83 (US=123)
• BP at 9.00 a.m. was 113/79

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• 2 fish oil capsules
• Metformin at 6.00 p.m.

DIET

• Oatmeal with barley, sorghum, teff, walnuts, almonds, and banana
• Cup of plain tea
• Lentil soup with okra and pulled pork
• Whole wheat tortilla with cheese
• Cup of 2% milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was 6.94 (US=125)
• BP at 7.00 a.m. was 107/72
• BG at 1.30 p.m. was 10.99 (US=198) 
• BG at 7.15 p.m. was 6.33 (US=114)

MEDICATION

• Metformin at 7.35 a.m.
• Lisinopril at 7.35 a.m.
• 2 fish oil capsules
• Metformin at 7.30 p.m.

DIET

• Oatmeal with barley, teff, walnuts, almonds, banana, and 2% milk
• One orange and a small flat bread with wheat germ for mid-morning snack
• Lentil soup with okra, broccoli, and home-made kimchi
• Basmati rice with spicy pork, home-made kimchi and home-made lime pickle
• Banana for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 10 km (6 miles)

• BG at 7.45 a.m. was 5.77 (US=104)
• BP at 6.30 a.m. was 108/75

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 2 fish oil capsules
• Metformin at 7.45 p.m.

DIET

• Oatmeal with sorghum, walnuts, almonds, and milk
• Cup of Lipton tea with milk
• Banana bread for mid-morning snack 
• Basmati rice with scrambled egg, tofu, mushroom, lentils, and okra
• One navel orange and banana fritter for mid-afternoon snack
• Basmati rice with salmon steak, lentils, ricotta cheese, okra, and salad

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes deep breathing exercises
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 10 km (6 miles)

• BG at 6.30 a.m. was 7.49 (US=135)
• BG at 12.30 p.m. was 6.55 (US=118)
• BG at 8.50 p.m. was 6.49 (US=117)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with sorghum, teff, walnuts, and almonds
• Cup of Lipton tea with milk
• Bowl of plain yogurt with walnuts for mid-morning snack
• Basmati rice with lentils, okra, tofu, and eggs
• Whole wheat tortilla with cheese, mushroom, and broccoli

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 7.99 (US=144)
• BG at 1.15 p.m. was 5.33 (US=96)
• BP at 10.00 a.m. was 113/76

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 p.m.
• 2 fish oil capsules

DIET

• Oatmeal with barley, sorghum, walnuts, almonds, and milk
• Cup of tea with milk
• Soup with sweet potato, corn, beans, and pork pieces
• Two juicy clementines for dessert
• Baby kale soup with pieces of pork

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.00 a.m. 7.49 (US=135)
• BG at 12.15 p.m. 6.33 (US=114)
• BP at 10 a.m. was 113/76

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 2 fish oil capsules
• Metformin at 6.10 p.m.

DIET

• Oatmeal with barley, teff, sorghum, and milk
• Cup of tea with milk
• Basmati rice with turmeric, spicy mackerel, lentils, and okra
• Mid-afternoon snack of a juicy navel orange
• Stir-fried calamari with broccoli

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

NOTE

For a couple of weeks now, my blood glucose readings have been very erratic even after switching to a new monitor. This morning the pharmacist at Helen Hunt clinic gave me a new supply of strips and my reading is now back to normal.

• BG at 6.30 a.m. was 7.99 (US=144)
• BG at 2.00 p.m. was 7.21 (US=130)
• BP at 9.00 a.m. was 119/81

MEDICATION

• Metformin at 6.35 a.m.
• Lisinopril at 6.35 a.m.
• 2 fish oil capsules
• Metformin at 5.45 p.m.

DIET

• Oatmeal with barley and a cup of tea
• Mid morning snack of one half-boiled egg
• Basmati rice with turmeric, eggs, tomato, mushroom, and basil
• Whole wheat tortilla with mozzarella cheese
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 5.15 a.m. was 8.32 (US=150)

MEDICATION

• Metformin at 5.10 a.m.
• Lisinopril at 5.10 a.m.

DIET

• Fried basmati rice with turmeric, eggs, mushrooms, and Indonesian shrimps
• Mid morning snack of sweet potato
• Mug of tea with milk
• Whole wheat tortilla with cheese and mushroom

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercise
• 30 minutes of deep breathing
• 100 bicep curls
• 100 hammer curls
• 100 tricep extension
• Walked 5 km (3 miles)

 

• My blood glucose monitor has been defective for a few days. I got a new one today and will start using it tomorrow.

MEDICATIONS

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• 2 fish oil capsules
• Metformin at 7.00 p.m.

 DIET

• Fried basmati rice with eggs, shrimps, and green peas
• Cup of tea with milk
• Stir-fried pork with broccoli
• Whole wheat tortilla with provole cheese, kale, and stir-fried pork

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 KM (3 miles)

• BG at 8.10 a.m. was 6.33 (US=114)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 2 fish oil capsules
• Metformin at 8.45 p.m.

DIET

• Oatmeal with barley and milk
• Flat bread with wheat germ and an egg
• Mug of tea with milk
• Basmati rice with turmeric, spicy mackerel, and napa cabbage
• Whole wheat tortilla with provolone cheese
• Cup of warm 2% milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 10 hammer curls
•  Walked 5 km (3 miles)

• BG at 5.00 a.m. was 8.10 (US=146)
• BG at 8.00 a.m. was 5.66 (US=102) 
• BG at 12.15 p.m. was 6.16 (US=111)

MEDICATION

• Metformin at 5.05 a.m.
• Lisinopril at 5.05 a.m.
• 2 fish oil capsules 
• Metformin at 6.45 p.m.

 DIET

• Oatmeal with barley, teff, sorghum, and milk
• Mid morning snack of a banana
• Basmati rice with tumeric, spicy chicken, and napa cabbage
• Mid afternoon snack of an apple and a clementine
• Whole wheat tortilla with provolone cheese, strawberries, and purple grapes

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)
• Climbed steps 360 times

• BG at 6.00 a.m. was 7.10 (US=128)
• BG at 5.30 p.m.was 8.66 (US=156)

MEDICATION

• Metformin at 6.05 a.m.
• Lisinopril at 6.05 a.m.
• 2 fish oil capsules
• Metformin at 6.00 p.m.

DIET

• Fried rice with broccoli, eggs, and broccoli
• Mug of tea with milk
• Mid afternoon snack of Chilean purple grapes
• Whole wheat tortilla with cheese, piece of spicy pork, boiled eggplant, and a strawberry

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Climbed steps 600 times at home
• Walked 5 km (3 miles)

• BG at 5.15 a.m. was 7.60 (US=137)
• BG at 12.15 p.m. was 5.99 (US=108)
• BG at 6.45 p.m. was 13.04 (US=235)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 5.20 p.m.
• 2 fish oil capsules

DIET

• Fried rice with sausage, eggs, and cashews
• Mug of coffee
• Chicken soup with mung bean noodles and napa cabbage
• Whole wheat tortilla wrap with cheese, scraped carrot, and slice of spicy pork

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 100 tricep extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)
• Climbed steps 600 times

• BG at 7.00 a.m was 6.33 (US=114)
• BG at 1.50 p.m. was 8.66 (US-156)

MEDICATION

• Metformin at 7.20 a.m.
• Lisinopril at 7.20 p.m.
• Metformin at 8.00 p.m.
• 2 fish oil capsules

DIET

•  Oatmeal, with barley, teff and milk
• Mid morning snack of two sweet clementines
• Brown rice with spicy pork ribs, lettuce
• Mid afternoon snack of banana
• Brown rice with spicy pork, lentils and lettuce

EXERCISE

• Walked 5 km (3 miles)



Add caption

• Climbed steps 600 times

Source: Blue Kitchen

• BG at 3.45 a.m. was 7.05 (US=127)
• BG at 2.00 p.m. was 6.94 (US=125)

MEDICATION

• Metformin at 5.00 a.m.
• Lisinopril at 5.00 a.m.
• Metformin at 8.00 p.m.
• 2 fish oil capsules

 
DIET

• Oatmeal with barley and milk
• Scrambled tofu with eggs and tuna
• Naan with whipped butter, broccoi, and glass of warm milk 
• Mid afternoon snack of a banana

EXERCISE

• Walked 3 miles

Note:

I am now back in Orono, Maine and am getting back into my regular diet and exercise routine. Traveling overseas makes me realize that you have very little control over your diabetes! However, I did have a great time.

• BG at 8.00 a.m. was 6.83 (US=123)
• BG at 4.35 p.m. was 5.66 (US=102)

MEDICATION

• Metformin at 8.10 a.m.
• Lisinopril at 8.10 a.m.
• Metformin at 8.00 p.m.
• 2 fish oil capsules

DIET

• Oatmeal with sorghum and milk
• Mid morning snack of a plain pancake
• Mid afternoon snack of lentils with fresh diced tomato
• Brown rice with chicken soup with moringa leaves

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 60 hammer curls
• 60 bicep curls
• 60 tricep extensions
• Walked 5 km (3 miles)

Moringa Leaves
Source: mercola.com

• BG at 7.15 a.m. was 7.27 (US=131)
• BG at 3.10 p.m. was 6.27 (US=93)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 p.m.
• Metformin at 6.45 p.m.
• 2 fish oil capsules

DIET

• Oatmeal with sorghum and milk
• Cup of coffee
• Brown rice with eggplant
• Pasta with tuna and lettuce

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 30 minutes of deep breathing
• 60 hammer curls
• 60 bicep curls
• 60 tricep curls
• Walked 10 km (6 miles)

Pasta salad for dinner

• BG at 7.00 a.m. was 9.77 (US=176)
• BG at 2.15 p.m. was 6.27 (US=113)

MEDICATION

• Metformin at 7.10 a.m.
• Lisinopril at 7.10 a.m.
• Metformin at 7.30 p.m.
• 2 fish oil capsules

DIET

• 2 slices of whole wheat bread with sesame oil
• Cup of coffee
• Mid morning snack of a small bowl of oatmeal with sorghum and milk
• Brown rice with lentils, eggplant and tomato
• Mid afternoon snack of  a 55gm Australian Cadbury milk chocolate with hazel nuts
• Brown rice with fish soup and napa cabbage which is known as wombok locally

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of deep breathing
• 60 bicep curls
• 60 tricep curls
• 60 hammer curls
• Walked 10 km (6 miles)

Source: http://www.confectionerywarehouse.com.au/cadbury-hazelnut-bar-55g.html