• BG at 6.45 a.m. was 7.9 (US=143)
• BG at 11.15 a.m. was 6.3 (US=114) 
• BG at 4 p.m. was 7.0 (US=127)

MEDICATIONS/SUPPLEMENTS

• Metformin at 6.30 a.m.
• Metformin at 9.00 p.m.
• 2 cod liver oil capules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

• Oatmeal with almonds, walnuts, and 2% milk
• Half a cup of coffee with no sugar
• Small bowl of fried rice
• Large mug of carrot juice made with our Nutribullet
• 3 biscuits with butter
• Mug of Malaysian tea 
• One whole wheat pita with spicy pork and a fresh vine ripe tomato 
• Half a peanut butter cookie for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• Climbed steps at home 600 times
• Walked 5 KM (3 miles) in the gym
• Did the seated leg press, row, chest press, and pull down exercise machines

How I make Malaysian tea 

I boil 2% milk with tea leaves and some scraped ginger and then let the tea brew for five minutes. Now the Malaysian tea is ready to be drunk.

 

• BG at 9 a.m. was 6.5 (US=118)
• BG at 12.20 p.m was a whopping 10.16 (US=183) 
• BG at 7.40 p.m. was 6.3 (US=114)

 My noon BG was high probably because I had a large breakfast

MEDICATIONS/SUPPLEMENTS

•  Metformin at 6 a.m.
• Metformin at 6.30 p.m.
• 1 vitamin D tablet
• 2 Cod liver oil capsules
• 1 multivitamin tablet

DIET

• Oatmeal with cooked sorghum, millet, almonds, walnuts, and 2% milk
• Half a cup of coffee without sugar
• 1 fresh Florida orange
• 1 small half-boiled egg
• Half whole wheat pita
• Veggie/fruit platter of omelette cooked in grape seed oil with arugula, 2 eggs, button mushroom, tomato slices, and watermelon wedges
• Watermelon smoothie
• Fried rice with lots of arugula, lots of diced carrots, spicy chicken floss, and some stir fried eggs
• Unsalted pumpkin seeds 
• Nightcap of a cup of warm 2% milk

EXERCISE 

• 30 minutes of yoga
• 30 minutes of stretching exercises
• Walked 5 KM (6miles)  
• Climbed steps at home 600 times

Afternoon veggie/fruit platter

I am beginning to be more comfortable and more confident without glyburide!

• BG at 7.45 a.m. was 8.8 (US=159)
• BG at 1.00 pm. was 6.8 (US=122)

MEDICATIONS/SUPPLEMENTS

• Metformin at 6.30 a.m.
• 2 cod liver oil capsules,
• 1 vitamin D tablet
• 1 multivitamin tablet

 DIET

• Oatmeal with seven-grain mixture, almonds, walnuts, whey powder, wheat germ, and 2% milk
• Half an avocado
• One small half-boiled egg
• One orange
• Half a cup of coffee with no sugar
• Two tablespoons of basmati rice with spicy pork
• Salad with arugula, purple cabbage, carrot, mushroom, a dollop of cottage cheese, and a dollop of plain low-fat yogurt
• Dinner of two tablespoons of basmati rice with red lentil porridge with okra and stir-fried cabbage
• Cup of 2% milk

EXERCISE

• Half an hour of yoga exercises  
• Half an hour of stretches
• Climbed 600 steps  
• Walked 5 km (3 miles)

Afternoon salad

• BG at 8 a.m. was 7.5 (US=136)
• BG at 3.50 p.m. was 7.8 (US=141)

DIET

• Oatmeal with seven grains, peanut butter, almonds, walnuts, 2% milk, and a cup of coffee
• Huevos rancheros
• Half grapefruit and a couple of strawberries
• Omelette with lots of baby spinach, tomato, and mushroom
• Half a cup of cooked basmati rice with sliced tomato, mushrooms, and spicy pork ribs
• Dessert of an orange

MEDICATION/SUPPLEMENTS

•  Metformin at 7 a.m.
  
• Metformin at 7 p.m.

 EXERCISE

• This weekend the UMaine rec center is closed Saturday, May 28 through Monday, May 30. For exercise I walked three miles at the Bangor Mall
• Climbed stairs steps at home 600 times this morning
• Did some yoga exercises for about half an hour

• BG at 9.05 a.m. was 9.0 (US=163)
• BG at 2.40 p.m. was 8.4 (US=151) 
• BG at 7.15 p.m. was 6.3 (US=114)

DIET

• Oatmeal cooked with pumpernickel flour and with 2% milk and raisins
• Smoothie with watermelon and kale
• Half a cup of cooked basmati rice, spicy pork, and broccoli rabe

MEDICATION/SUPPLEMENTS

• Metformin at 8.45 a.m.
• 2 capsules of cod liver oil
• 1 Vitamin D tablet
• 1 multivitamin tablet

EXERCISE

• Walked 5 KM (3 miles) at the gym
•  Used chest press, leg press, cycle, and pull down exercise machines 
• Climbed steps 360 times at home 

• BG at 7.15 a.m. was 9.4 (US=170)
• BG at 12.35 p.m. was 5.5 (US=100)
• BG at 6.45 p.m. was 6.4 (US=115)

MEDICATIONS/SUPPLEMENTS

• Metformin at 6 a.m.
• Metformin at 6 p.m.

DIET

•  Oatmeal with chia seeds, teff, and quinoa
• One half-boiled egg
• Snack of half a mango and half an avocado

EXERCISE

• Climbed 600 steps up and down the stairs at home
• Walked total of 10 KM (6 miles) at the gym
• Used the chest press, leg, press, and row machines 

Found out today from Calorie Counter that one ripe mango contains 31 g of sugar. I ate a mango after dinner as dessert last night and I wonder if that spiked my BG reading to 170 this morning?

Our mangoes

• BG this morning was 8.1 (US=146)
• BG at 12.30 p.m. was 6.2 (US=111)
• BG at 8 p.m. was 6.2 (US=111) again
• Took BG reading once more at 8.30 p.m. and it was 7.2 (US=130)

MEDICATIONS/ SUPPLEMENTS

• Metformin @ 6.30 a.m.
•  2 capsules of cod liver oil
• 1 tablet Vitamin D 
• 1 multivitamin tablet
• Metformin at 8 p.m.

DIET

•  Oatmeal with chia seeds and military coffee. Friend in the military gave us a few packets of instant coffee, creamer, and sugar
• Half a sweet Florida corn on the cob - no butter
• Whole wheat tortilla wrap with scraped carrot, sliced tomato, and spicy chicken floss
• Half a cup of basmati rice with spicy mackerel and lentils
• Omelette with baby spinach
• One pink lady apple for dessert
• One mango for dessert after dinner

EXERCISE

•  Yoga exercises early morning
• 360 steps up and down stairs at home
• Walked a total of 10 KM (6 miles)
• Used exercise machines in the gym

My blood glucose readings are yoyoing! Next Wednesday I will be seeing Dr Scolaro and I will discuss this with him. Perhaps my body is missing glyburide!

• Early morning BG reading was 8.1 (US=146) and in the evening it was 7.99 (US=144). No low number for the evening BG reading probably because I had a heavy lunch
• I just realized that I had forgotten to take my metformin the whole day. I quickly took metformin at 8.30 p.m. and I will take the next one before I go to bed

DIET

• Oatmeal with chia, whey powder, wheat germ, almonds, walnuts, 2% milk, and a cup of coffee in boiled milk and brown sugar. 
• For a snack, I ate a red grapefruit and a mango
• Lunch consisted of half a cup of cooked basmati rice, spicy boneless southern style rib pork, and a bowl of salad of spring mix, purple cabbage, red onion, carrot, and a dollop of lw-fat plain yogurt
• For dinner, I ate a small slice of Greek wrap with lots of black olives, feta cheese, and lettuce, and a glass of boiled 2% milk

EXERCISE

• I walked 10 km (6 miles) at the gym
• Used the seated leg press machine 20 times
• Did the row machine 20 times
• Pulled down overhead weight machine also 20 times 
• I climbed 600 steps at home
• Did some yoga exercises early morning

• Early morning BG was a whopping 9.0 (US=163)
• I had a very long and busy day today. I went to the gym and headed straight to my mechanic for some car problems and came home quite late

DIET

• Oatmeal with 2% milk, chia seeds, whey powder, and wheat germ 
•  One whole wheat pita with about 50 gm (US=2 oz) spicy boneless southern style pork
• Salad with arugula, tomato, and a dollop of plain low-fat yogurt as dressing
• Bowl of fresh Guatemalan mango and some California cherries
• Half a cup of cooked rice with about 100 gm (US=3.5 oz) spicy boneless southern style pork
• Bowl of salad with arugula, tomato, mushroom, carrot, purple cabbage, red onion, and dollops of plain low-fat yogurt and cottage cheese for dressing

This evening's salad

EXERCISE 

• Walked 8 km (5 miles)
• Did 600 staircase steps 
• Used the seated leg press machine 40 times
• Did the rowing machine 20 times
• Pulled down 20 times the overhead exercise machine

• Early morning BG reading was 7.9 (US=142). My second BG reading at 1.25 p.m. was 6.2 (US=111). I took a third BG reading at 7.45 p.m. and it was 5.3 (US=96).

DIET

• Oatmeal with chia seeds, whey powder, wheat germ, and 2% milk 
• Lunch was an 8" pita with spicy southern style pork with lots and lots of arugula
• Evening snack consisted of some California cherries
• For dinner I ate a half cup of basmati rice with spicy southern style pork, some mahogany clams, and a salad of arugula, sliced tomato, mushroom, purple cabbage, and sliced red onion with a large dollop of low fat plain yogurt as dressing
• After dinner I had half cup of  warm 2% milk

EXERCISE

• I managed to walk a total of 10 KM (6 miles) in the gym.
• Used the seated leg press machine, the row machine, and the overhead pull down machine
• I also walked 600 steps at home

• This morning my BG reading was 8.1 (US=146). I was unable to take a second BG reading as I had to go to Bangor on some errands and got back in time for dinner

EXERCISE

• Walked 10 KM (6 miles)
• Walked 600 steps up and down the stairs
• Used the seated leg press exercise equipment twenty times 
• Used the rowing equipment pulling twenty times
• Did some yoga exercises early morning
• Did diaphragmatic breathing

DIET 

• Oatmeal with chia seeds and milk and no coffee
• Whole wheat large pita with lentils and omelette with lots of baby kale
• Drank a large mug of mango smoothie with watermelon juice
• Ate some fresh watermelon and a handful of cherries
• Half a handful of basmati rice with spicy pork ribs and lots of broccoli rabe cooked with mushroom and carrot

Broccoli Rabe

• This morning my BG reading was 7.66 (US=138). The midday reading was 7.71 (US=139) and I then remembered that I had forgotten to take my morning metformin tablet. I took one more BG reading at 5.30 p.m and it was 6.4 (US=115)
• Today I walked a total of 10 KM (US=6 miles) and I used some of the exercise machines in the gym
• My food audit for today:

1.  Oatmeal and milk with cooked seven grains of amaranth, chia, flax, millet, quinoa, sorghum, and teff
2. One half-boiled egg
3. Mini pita with spicy chicken floss, arugula, and button mushroom
4. A large mug of watermelon smoothie
5. Spicy chicken curry with cooked seven grains and a salad of broccoli, carrot, and mushroom
6. For dessert I had some cherries

Today is my second day without glyburide. I hope my BG numbers will be better as the days go by.

• Today's early morning BG reading was very high at 13.5 (US=243). This is probably because I ate rice noodles in the afternoon, a late night tortilla wrap with scraped carrot for dinner, and a few slices of banana cake. I am anxiously waiting to take my second BG reading later in the afternoon
• I just took my BG reading at 12 noon and it was a very comfortable 4.8 (US= 85). The high morning reading could have been due to the rice noodle dish I had yesterday for lunch! I took a third BG reading at 6 p.m. and it was 5.7 (US=102). I am now more relaxed about my BG readings
• I walked a total of 10 KM (6 miles) today and I used the seated leg press exercise machine twice twenty times each time
• My food audit for today:

1. Oatmeal with milk and cooked seven grains of sorghum, millet, flax, amaranth, quinoa, teff, and chia seeds. No coffee today
2. For lunch I had a small slice of Australian lamb cooked with a little bit of soy sauce, some red lentils, some eggplant, and an omelette with baby kale leaves
3. I had a late afternoon fresh watermelon juice
4. For dinner I had a small four inch pita stuffed with spicy chicken floss and avocado

Today is the first day in years that I am not taking glyburide and I am so happy!

• Today is a great day for me. My diabetes coach, Dr John Scolaro, took me off gliburide which "squeezes" the pancreas for more insulin. No more gliburide for me! Yabba dabba doo!! 
• He made this decision based on my recent blood glucose readings that are very decent numbers. Some of the readings have even been too low such as 57 (3.2). We will be tracking my BG readings without gliburide for the next two weeks until we meet again on June 1st.
• I am very happy that one of my goals to eliminate glyburide has been achieved. All those exercises and diet changes have finally paid off. Now it is my responsibility to maintain this lifestyle if I want to stay off glyburide.
• Thank you Dr Scolaro!
• My early morning BG reading was 136 and I was too happy to take a second reading!!
• Today I walked a total of 10 KM (6 miles) and I did some time on the seated leg press machine in the gym as well as using the row machine
• I also did my bending and stretching exercise and walking up the steps at home
• We had two friends over for lunch today and we cooked rice noodles with lots of bokchoy, fresh asparagus from my friend's garden, and pork. Rice noodles are high in starch that can spike my BG readings but once in a while I deserve some real Malaysian food!! Actually this is the first time in three years that I am eating rice noodles!! So, I do not need to confess to my priest. 
  
  
  
  
• My food audit for today:

1. Oatmeal with cooked sorghum, millet, chia seeds, teff, quinoa, amaranth, and flax
2. A mug of smoothie made with baby kale and watermelon
3. Fried rice noodle with bokchoy, pork, and asparagus
4. For dinner I had a whole-wheat tortilla wrap with scraped raw carrot
5. I drank a lot of water and no coffee today

• Early morning BG reading was 147 (8.2). However, my second reading at noon was 87 (4.8) and about an hour later the reading was a low 57 (3.2) which was way too low. I quickly ate some fried rice
• I walked 5 KM (3miles) today and I used the seated leg press machine, the rowing machine, and the calf exercise machine
• My food audit

1. Oatmeal with millet, milk, a half-boiled egg and some mango
2. Cooked seven-grain meal with some lentils and lots of baby kale
3. Basmati rice with chicken curry and lots of baby kale

• Yesterday (Sunday May15, 2016) my early morning BG reading was 111 (6.15). I did not get to take a second reading later in the day. We went to church and there was lots of food after mass. I ate a lot of oatmeal fudge cake; I should not have eaten so much sweet stuff but they were so good. Mea culpa mea maxima culpa
• Yesterday I walked 5 KM (3 miles) in the gym and also I used some of the exercise equipment
• This morning (Monday May 16th, 2016) my early morning BG reading was 132 (7.3) and that was a surprise because I thought my BG reading would go through the roof after all that sweet stuff at church yesterday. My second reading in the afternoon was a surprising 68 (3.8); somebody up there must be looking out for me!!
• Today I walked 10 KM (6 miles) and I used some of the exercise machines. My favorite ones are the seated leg press machine, the rowing machine, and the overhead pull down machine.
• My food audit for today:

1. Oatmeal with my cooked seven grains consisting of sorghum, millet, teff, flax, quinoa, amaranth, and chia seeds. I had this combination with some milk and a cup of coffee
2. I also had a small pita stuffed with shredded roast chicken
3. For lunch, I had cooked basmati rice, lentils, and an egg omelette with lots of baby kale
4. In the evening, I had a small bowl of fried rice with lots and lots of vegetables and eggs

• Early morning BG reading was 132 (7.3) but my afternoon BG reading was 65 (3.6)
• Today I walked only 5 KM (3 miles) but I am satisfied
• At the gym I also did some exercises on the seated leg press machine, the rowing machine, and the leg calf exercise machine
• My food audit for today:

1. Oatmeal with raspberry
2. Sorghum
3. Naan with chicken curry and lentils

• Late last night I ate two pancakes with butter and concord grape jam. So, this morning I took my BG reading with great trepidation; it was 205 (11.4). That was very high. Later at midday my BG reading was 109 (6.0) and phew I was relieved. A bit later in the early noon my BG was 98 (5.4).
• I walked a total of 10 KM (6 miles) at the UMaine Rec Center. I also used some resistance exercises using the seated leg press, calf exercise, rowing, and the staircase machaines.
• My food audit for today

1. Oatmeal with whey and wheat germ
2. Salad with sorghum, an orange, and some mango slices
3. A bowl of soup with vegetables and some chicken

• My early morning BG reading was 131 (7.3). I did not get to take an afternoon reading
• I walked 4 miles (6 km) at the gym. I also used some of the exercise machines

• This morning my BG reading was 157 (8.7) probably because last night I had fried rice with roast chicken, cabbage, and snow peas but at midday it was 77 (4.3)
• I walked a total of 6 miles (10 KM) today and I also used some of the exercise equipment in the gym
• My food audit for today:

1. Oatmeal with whey, wheat germ, and milk
2. Coffee
3. Corn
4. Naan with lentils
5. Salad
6. Watermelon smoothie

• My salad today had spinach, mushrooms with fried egg, corn, carrot, avocado, and mango with yogurt dressing
  
  I am slowly adding some exercises using the different equipment in the UMaine Rec Center. I feel much better these days. By the way, I am getting about eight to ten hours of sleep daily.

• My early morning BG reading was a whopping 177 (9.8) but the midday reading was a great 79 ( 4.4)
• I managed to walk just 5 KM (3 KM) as I had to go to the health center to see one of my diabetes coaches
• I then went to Bangor to collect my medication refills
• Today's meals 

  

  
  

  
  

  

  Going to Bell's to buy salad greens

• This morning my BG reading was 128 (7.1) and in the afternoon it was 83 (4.6)
• I walked a total of 10 KM (6 miles) and I also used some of the exercise machines
• My food audit for today

1. Oatmeal with peanuts, a half-boiled egg, and a cup of coffee
2. Mung bean noodles with chicken, cabbage, and spinach
3. Watermelon juice
4. Lentils with sorghum and a fresh salad of spinach, tomato, red grapes, and plain low-fat yogurt

• Took my BG reading early morning and it was 145 (8.0). In the afternnon it was 83 (4.6)
• I walked only 5 km (3 miles) as I had some errands to do in Bangor
• I ran out of metformin this morning and I called the Walmart pharmacy in Bangor and they gave me enough for three days. I have to call my health center tomorrow for a new prescription
• My food audit for today

1. Oatmeal with raspberries and whey
2. Cup of coffee
3. Greek wrap with tomato, olives, fetta cheese, and lettuce
4. Chilli with cornbread at the church
5. Blender-made watermelon juice
6. Dinner salad with spinach, tomato, red onion, walnuts, almonds, red grapes, slices of mango, and low-fat plain yogurt
7.  Lots of water

• I told someone this evening that I am managing diabetes type 2. He was so sorry for me. I notice people get very worried about diabetes. As a matter of fact, I realize that since I was diagnosed with diabetes I have a better quality of life. I eat better and I exercise more in addition to taking my medications. Everyday I learn something new about managing my diabetes. I also have the opportunity to make interesting meals within what I know about calories, carbs, protein, and fat; I think I am a smart food and exercise consumer now!

• My early morning BG reading was 139 (7.7)
• This morning I decided to have a substantial breakfast for a change. I had half a boiled sweetcorn with scrambled eggs, mushrooms, tomato, onion, avocado and a pork chop washed down with a nice cup of coffee. No apologies for this lavish early morning meal
  
  

• I walked only 5 KM (3 miles) in the gym as I had to take my wife for grocery

•  My food audit for today
  1. Pork chop, eggs, mushrooms, tomato, red onion, bean sprout, and avocado
  2. Veggie smoothie of spinach and watermelon
  3. Basmati rice and Sri Lankan fritters

• My early morning BG taken at 5.45 a.m. was 165 (9.15) but when I took it again at 9 a.m. it was 127(7.0). However, in the evening it was 63 (3.5). I was feeling the low BG and I stabilized it with a glass of milk
• I walked 10 KM (6 miles) today at the UMaine Rec Center gym. I think I will stick to 10 KM each day; doing 15 KM is a bit too ambitious for me
• I did my usual in-house exercises including some yoga exercises; I also did some alternate nostril breathing

My food audit for today:

1. Oatmeal with raspberries and chia seeds and a small boiled egg
2. Mid morning veggie smoothie of spinach and strawberries
3. Cooked sorghum with red lentils, and spicy organic ground beef
4. Mid-afternoon snack of cantaloupe and watermelon
5. A salad of baby spinach, sliced strawberries, sliced tomato, and a dressing of plain low-fat yogurt
6. A 9 p.m. smoothie of milk, cocoa, and peanut butter

Diabetes is a growing problem in the USA. It is also a global problem. The numbers are staggering.

Global Diabetes Statistics

US Diabetes Statistics Report 2014

Feliz Cinco de Mayo!

• Before eating or drinking anything this morning, I checked my BG this and it was 151 (8.4). I am not worried that this number is high because late last night I ate some banana cake
• I forgot to check my BG later in the day. I guess it is alright to be a normal human being!!
• However, I walked a total of 10 KM (6 miles) and I am pleased with that

In addition to walking 10 KM I also walked up and down the staircase steps at home for a total of 360 steps; I usually do 600 steps. I also did my regular bending and stretching exercise 60 times.

My food audit for today:

• Oatmeal with raspberries and peanut butter
• A cup of coffee made with 2% milk  and some honey
• A mid morning mug of veggie smoothie made of spinach and a gala apple
• Lunch consisted of salad with spinach, tomato, purple cabbage, and for dressing I used low fat yogurt
• For dinner I made a salad with arugula, spinach, tomato, a boiled egg, avocado, and yogurt accompanied by lentils, spicy chicken, and cooked sorghum (Source: fatsecret.com)
  
   

• This morning my BG reading after waking up was 169 (9.4). This high number is probably because I ate a lot of irresistible pastries at the international trade exhibition in the UMaine Rec Centre!
• I walked a total of 10 KM (6 miles) in the Rec Center and I have started using some of the exercise machines there.

My food for today included

• Oatmeal with teff and quinoa
• Veggie smoothie with spinach and apple
• Salad and veggie soup
• Boiled sweet corn
• Basmati rice with red lentils, and chicken cooked in coconut cream

I also lifted ten-pound hand weights

• Today I did not take my BG readings
• I walked a total of 6 miles (10 km)
• Breakfast consisted of oatmeal with raspberries
• For lunch I ate a tortilla with red lentils and for dinner I had a bowl of salad
• I am beginning to enjoy my new food regimen

I created this blog to keep track of my diabetic journey. I was diagnosed with diabetes type 2 in January 2004.

I was prescribed 250 mg metformin to be taken twice a day and 5 mg lisinopril to be taken once a day. My doctor referred me to a dietitian who told me about what to eat and what not to eat. However, as the years went by, the doctors along the way increased my prescriptions till now I am taking

• 1000 mg metformin twice a day
• 40 mg lisinopril once a day
• 10 mg glyburide once a day

When the doctor prescribed glyburide four years ago, she told me it was to help the pancreas produce sufficient insulin. I researched this and realized that glyburide is prescribed when the pancreas is not functioning properly anymore. That panicked me but I had no clue what to do about it.

I researched a lot about diabetes, insulin, blood glucose, pancreas, and how to take control of my diabetes. Along the way, I came across a lot of people who promise to "cure" diabetes and I am skeptical of such claims that are not evidence based. I found the following doctors' advice on diabetes to be interesting:

• Mark Hyman who promotes reducing weight, lowering sugar intake, eating salads, and exercising The Blood Sugar Solution
• Joel Fuhrman promotes eating salads, beans, and soups together with exercise. End of Diabetes
• Andrew Weil advises diabetics to manage their blood glucose with proper diet and exercise Dr Andrew Weil's advice for diabetics

After reading all this literature, I decided on a plan of action to manage my type 2 diabetes.

• Eat salads at least twice a day
• Walk at least 10 km everyday
• Do stretching exercises everyday
• Climb 600 steps everyday
• Do diaphragmatic breathing everyday

My goal is twofold:

• Eventually reduce my current medications
• Avoid having to resort to insulin injection

• This morning my BG reading was 198 (10.98). This is indeed a high reading because last night I ate some cheese cake. I think I have a constitutional right to eat cheese cake once in a while, :). I checked my BG again around noon and it was 114 (6.3)
• Early morning I did some stretching exercises at home
• I walked a total of 10 KM in the gym
• For breakfast I ate some of the banana cake  that I made with no sugar and no butter. I also drank a cup of coffee
• For lunch I had a bowl of veggie soup and for dinner I made a tortilla wrap with scraped carrot and some spicy chicken 
• More exercises that I do regularly: 
  
  
  
  

• Today is Sunday and so I took my time to get out of bed. Then I went down and made myself a cup of coffee and ate a piece of the banana cake I made last night. I forgot to take my BG reading early this morning but around 2 p.m. I took my BG and it was 89 (4.)
• Today I walked a total of 11 KM (7 miles)
• For lunch I ate chicken and some salad
•  I did my other regular exercises - walking up and down the staircase a total of 360 times
• I also did some diaphragmatic breathing