No BG readings today as I have a bad cold

MEDICATION

• Metformin at 5.45 a.m.
• Lisinopril 5 mg at 5.45 a.m.
• Metformin at 5.30 p.m.

DIET

• Oatmeal with cocoa, whey, seven-grain mix, and 2% milk
• Mid morning snack of an orange
• Lentils with okra
• Fried rice with chicken thigh and napa cabbage 

EXERCISE

• Due to my head cold and aching bones, I took it easy today. No exercises for today

• BG at 6.15 a.m. was 7.47 (US=159)
• BG at 11.10 a.m. was 6.49 (US=117)
• BP at 7.45 a.m. was 115/71

MEDICATIONS

• Metformin at 6.00 a.m.
• Metformin at 5.00 p.m

DIET

• Oatmeal with seven-grain mix, walnuts, almonds, chia seeds, and peanut butter
• Small mug of coffee
• Whole wheat pita with spicy lamb and sliced tomato
• Mid afternoon snack of fried banana
• Macaroni cheese with pesto, poached salmon, and sliced tomato

EXERCISE 

• 30 minutes of yoga
• 30 minutes stretching exercise
• 10 minutes of diaphragmatic breathing
• Walked 10 km (6 miles)
• 200 bicep curls and hammer curls using ten-pound dumbbells and twenty-pound barbells

Great News

Today all my exercises and careful diet paid off. Since my blood pressure has been very good for some months now, my diabetes team reduced my BP medication of LISINOPRIL from 40 mg to 5 mg. They are not taking me off this medication because it is still good for the kidneys. The team will be monitoring my blood pressure to ensure my current BP level stays on track. Thank you Dr Scolaro, Cathy Chute, and Lorraine Lick.

• BG at 6.15 a.m. was 8.38 (US=151)
• BG at 12.05 p.m. was 5.99 (US=108)
• BP at 3.00 p.m. was 112/66

MEDICATIONS

• Metformin at 6.00 a.m.
•  

DIET

•  Oatmeal with walnuts and almonds
• Whole wheat with flax seed tortilla wrap with scraped carrot, spinach, and mozzarella cheese
• One Georgia peach and two juicy strawberries

EXERCISE

•  30 minutes of yoga
• 30 minutes of stretching exercise
• 10 minutes of diaphragmatic breathing
• Walked 10 km (6 miles)
• 200 bicep curls and hammer curls with ten-pound dumbbells and twenty-pound barbells
• Used rowing  and pull-down exercise machines twenty times each

My Labwork Results

Last week I did my labwork and the results were very encouraging:

• A1C went down from 8.5 in February to 7.2
• Triglycerides went down from 185 in February to 130
• My blood pressure today is 112/66 and my healthcare person told me to reduce my Lisinopril by half
• My weight is 71 kg (US=157 pounds). I lost 2.3 kg (US=5 pounds)

My goal for my next labwork in three months  will be an A1C of 6 or so.
Looks like my exercise regimen and my diet are working. Thank you to my diabetes team! Yabba dabba doo!

• BG at 8.05 a.m. was 7.49 (US=135)
• BG at 12.10 p.m. was 6.22 (US=112)
• BP at 11.00 a.m. was 121/72

MEDICATION

• Metformin at 7.45 a.m.
• Metformin at 5.30 p.m. 

DIET

•  Oatmeal with peanut butter
•  Salad with spinach, sliced pear, tomato, and yogurt
•  Omelette with lots and lots of romaine lettuce, and tomat
• Snack of a Georgia peach and a Fuji apple

  
EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercise
• 10 minutes of diaphragmatic breathing
• Walked 10 km (6 miles)
• 200 bicep curls and hammer curls using ten-pound dumbbells and twenty-pound barbells

• BG at 5.30 a.m. was 8.27 (US=149)
• BG at 1.36 p.m. was 5.99 (108)

MEDICATION

• Metformin at 5.00 a.m.
• Metformin at 6.00 p.m

DIET

•  Oatmeal with blended seven-grain mix, almonds, walnuts, and 2% milk
• Mid morning snack of fresh California orange
• Salad of spinach walnuts, almonds, tomato, mozzarella cheese, tomato, yogurt, onion slices, sorghum
• Spicy lamb with basmati rice and lots of napa cabbage cooked with oyster sauce and sesame oil 
• Dessert of a banana and a slice of banana cake

EXERCISE

• 30 minutes of yoga 
• 30 minutes of stretching exercise
• 10 minutes of diaphragmatic breathing 
• Walked 5 km (3 miles)
• Did total of 200 bicep curls and hammer curls using ten-pound dumbbells and twenty-pound barbells
• Climbed steps at home 600 times

Organic white radish from local farmers market

• BG at 6.00 a.m. was 8.01(US=146)
• BG at 1.15 p.m. was 6.10 (US=110)

MEDICATION

• Metformin at 5.45 a.m.
• Metformin at 5:30 p.m.

DIET

•  Mung beans cooked with 2% milk
• Pan bread with wheat germ
• Cup of coffee
• Mid afternoon snack of an orange
• Sorghum with one spicy chicken thigh, white radish leaves cooked with oyster sauce
• Half a cup of cooked mung beans
• Salad of spinach, tomato, almonds, walnuts, yogurt, olive oil, and  cottage cheese
• Slice of home-made banana cake

EXERCISE

•  30 minutes yoga
• 30 minutes stretching exercise
• 10 minutes diaphragmatic breathing
• Walked 5 km (3 miles)
• Total of 200 bicep curls and hammer curls using ten-pound dumbbells and 20-pound barbells
• Climbed steps at home 600 times

Napa cabbage from Orono's Farmers' Market

• BG at 7.05 a.m. was 7.71 (US=139)
• BG at 12.25 p.m. was 5.77 (US=104)

MEDICATION

• Metformin at 7.30 a.m.
• Metformin at 5.00 p.m

 DIET

• Oatmeal with chia seeds, walnuts, almonds, and 2% milk
• One fresh orange 
• Omelette with broccoli rabe, white radish, and poached pollock
• Slice of home-made banana cake
• Salad with romaine lettuce, almonds, walnuts, and yogurt
• One juicy Georgia peach

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercise
• 10 minutes of diaphragmatic breathing
• Walked 5 km (3 miles)
• Used ten-pound dumbbells to do a total of 200 bicep curls and hammer curls

• BG at 6.05 a.m. was 9.05 (US=163)

MEDICATIONS

• Metformin at 6.30 a.m.
• Metformin at 6.00 p.m.

DIET

• Oatmeal with sorghum, chia seeds, cocoa, and peanut butter 
• Mid morning snack of an apple and an orange
• Slice of whole wheat breadwith spicy chicken and broccoli rabe
• Mung beans with spicy lamb, carrots, mung bean sprouts, broccoli rabe
• Slice of banana cake

EXERCISE

• 10 minutes of diaphragmatic breathing
• 30 minutes of yoga
• 30 minutes of stretching exercise
• Walked 5 km (3 miles)
• 200 bicep curls and hammer curls with ten-pound dumbbells

• BG at 6.50 a.m. was 8.60 (US=155)

MEDICATIONS

• Metformin at 6.00 a.m. 
• Metformin at 5.00 p.m.

DIET

• Oatmeal with peanut butter, whey, cocoa
• Mid morning snack of fresh orange
• Spicy chicken cooked in tamarind sauce
• Fried tofu and lentils with okra
• Whole wheat pita with spicy chicken

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercise
• 10 minutes of diaphragmatic breathing
• Walked 5 KM (3 miles)
• Used ten-pound dumbbells to do bicep curls and hammer curls 100 times

• BG at 6.35 a.m. was 6.83 (US=123)

MEDICATIONS

• Metformin 6.30 a.m. 
• Metformin at 7.00 p.m.

DIET

• Oatmeal with sorghum
• Cup of coffee
• Slice of home-made banana bread
• Snack of fresh orange
• Spicy lamb with sorghum, radish, and radish leaves

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• 100 bicep curls with ten-pound hand weights
• Walked 5 KM (3 miles)

• BG at 8.45 a.m. was 6.94 (US=125)
• BG at 1.17 p.m. was 6.16 (US=111) 
• BG at 11.15 p.m. was 7.27 (US=131)

MEDICATIONS/SUPPLEMENTS

• Metformin at 8 a.m.
• Metformin at 5 p.m.

DIET

• Oats with sorghum, peanut butter, almonds and walnuts
• Midday snack of fresh orange
• Salad with spinach, sorghum, yogurt, cottage cheese, and mushroom
• Whole wheat pita with spinach, omelette, tuna, and mozzarella cheese

EXERCISE

• Yoga for 30 minutes
• Stretching exercises for 30 minutes
• Diaphragmatic breathing for 10 minutes
• Walked 10 KM (6 miles)
• Lifted ten-pound dumbbells 100 times
• Climbed steps 600 times 

Whole wheat pita with omelette, tuna, spinach, mozzarella cheese

• BG at 8.05 a.m. was 7.77 (US=140)
• BG at 6.50 p.m. was 6.16 (US=111)
• BG at 10.40 p.m. was 8.05 (US=145)

MEDICATIONS/SUPPLEMENTS

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

DIET

• Oatmeal with sorghum, almonds, chia seeds, walnuts, peanut butter, and 2% milk
• Spicy pork with sorghum and cabbage
• Mid afternoon snack of red delicious apple
• Spicy lamb with sorghum, yogurt, cooked radish leaves
• Salad of spinach, mushroom, cottage cheese

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercise
• 10 minutes of diaphragmatic breathing
• Climbed steps at home 600 times

• BG at 7.00 a.m. was 9.77 (US=176)
• BG at 12.30 p.m. was 6.22 (US=112) 
• BG at 5.10 p.m. was 7.99 (US=144) 
• BG at 10.10 p.m. was 10.43 (US=188)

MEDICATIONS/SUPPLEMENTS

• Metformin at 6.00 a.m. 
• Metformin at 5.30 p.m
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

•  Oatmeal with chia seeds, peanut butter, and milk
• Cup of coffee 
• Mid morning snack of walnuts, almonds, and cashews
• Salad of baby spinach leaves, fried tofu, and a tomato
• Sir fried cabbage with eggs
• Spicy lamb with sorghum and very little rice

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing 
• Walked 10 KM (6 miles)

• BG at 7.30 a.m. was 7.32 (US=132)
• BG at 11.30 a.m. was 7.55 (US=136)

MEDICATION/SUPPLEMENTS

• Metformin at 6.30 a.m.
• Metformin at 6.45 p.m.
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

• Oat grits, sorghum, almonds, walnuts, wheat germ, and 2% milk
• Mid morning  snack of one fresh orange
• Fried rice, spicy pork, and egg omelette with tuna
• Roast chicken thigh, macaroni cheese, broccoli salad, and chocolate ice cream

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing 
• Walked 5 KM (3 miles)

• BG at 5.55 a.m. was 8.49 (US=153)
• BG at 1.30 p.m. was 7.05 (US=127)
• BG at 10.30 p.m. was 9.54 (US=172)

MEDICATIONS/SUPPLEMENTS

• Metformin at 5.50 a.m.
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

•  Oat grits, sorghum, whey, wheat germ, cocoa, peanut butter, 2% milk
• Mid-morning snack of walnuts and almonds
• Spicy pork with rice and salad
• Mug of carrot juice blended with cilantro
• Blue fish stew, home-made cheese, salad

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Walked 5 KM (3 miles)

Organic cilantro from Peruvian friend's garden

• BG at 7.00 a.m. 8.27 (US=149) 
• BG at 9.55 p.m. was 7.44 (US=134)

MEDICATIONS/SUPPLEMENTS 

• Metformin at 6.30 a.m.
• Metformin at 5.30 p.m.
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

•  Oat grits, with sorghum, almonds, walnuts, and 2% milk
• Two slices of multi-grain with butter
• Mid-morning snack of corn on the cob 
• Slice of home-made pizza
• Mid afternoon snack of fresh orange
• Sorghum, spicy squid, fresh tomato, and radish greens

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Walked 5 KM (US=3 miles) at the gym

Dr John Scolaro graphed my A1C readings since 2012

• BG at 6.45 a.m. was 8.38 (US=151)  
• BG at 12.10 p.m. was 5.82 (US=105)

MEDICATIONS/SUPPLEMENTS 

• Metformin at 6.00 a.m.
• Metformin at 6.45 p.m.
• 2 cod liver oil capsules
• 1 multivitamin tablet
• 1 vitamin D tablet

DIET

• Oatmeal with chia seeds and soy
• Cup of coffee
• One sweet plum
• One Florida orange
• Midday snack of walnuts, almonds, brazil nuts, cashews, and pumpkin seeds 
• Bokchoy, lentils, and sorghum
• Slice of home- made vegetarian pizza

EXERCISE 

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Climbed steps at home 600 times

• BG at 7.45 a.m. was 7.66 (US=138)  
• BG at 1.40 p.m. was 4.83 (US=87) 
• BG at 6.30 p.m. was 10.43(US=188) 
• BG at 6.55 p.m. was 8.77 (US=158)
• BG at 7.33 p.m. was 6.66 (US=120)

MEDICATIONS/SUPPLEMENTS 

• Metformin at 7.40 a.m.
• Metormin at 6.00 p.m
• 2 cod liver oil capsules
• 1 multivitamin tablet
• 1 vitamin D tablet

DIET

• Oatmeal with peanut butter, wheat germ, whey, and cocoa
• Cup of coffee
• Morning snack of orange
• Bowl of soup with white radish, carrot, celery, and ham
• Flatbread with spicy lamb
• One plum
• Mid afternoon snack of almonds, walnuts, cashews, brazil nuts, and pumpkin seeds
• Home-made vegetarian pizza

EXERCISE

• Yoga for 30 minutes
• Stretching exercises for 30 minutes
• Diaphragmatic breathing for 10 minutes
• Walked 10 KM (6 miles)
• Climbed  steps 360 times

• BG at 8.50 a.m. was 6.27 (US=113)

MEDICATIONS/SUPPLEMENTS

• Metformin at 9.15 a.m. 
• Metformin at 7.00 p.m.
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

• Hash browns, spinach, strawberries, tomato
• Cup of coffee 
• Mid morning snack of walnuts, almonds, cashews, pumpkin seeds, and brazil nuts
•  Fried rice with red lentil and soup
• Dessert of yam pie
• Spicy lamb chop and organic bokchoy
• 1 sweet plum 

EXERCISE 

• Yoga for 30 minutes
• Stretching exercises for 30 minutes
• Diaphragmatic breathing for 10 minutes 
• Walked 10 KM (6 miles) at the gym
• Used leg press exercise machine and the bicycle

 Breakfast today of spinach, strawberries, tomato and hash browns made with Maine russet potato

• BG at 6.45 a.m. was 9.05 (US=163)
• BG at 7.05 p.m. was 6.10 (US=110)

MEDICATIONS/SUPPLEMENTS

• Metformin at 6.00 a.m.
• Metformin at 7.30 p.m.
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

• Oatmeal with cocoa and peanut butter
• Cup of coffee
• Hot dog (first in many years; was at a function)
• Snack of walnuts 
• Cucumber salad with apple cider vinegar and pickled  jalapeño rings
• Fried rice with chicken floss and lots and lots of mustard green
• Glass of warm 2% milk

EXERCISE

• Yoga for 30 minutes
• Stretching exercises for 30 minutes 
• 10 minutes of diaphragmatic breathing
• Walked 5 KM (3 miles) 
• Climbed steps 600 times

• BG at 7.40 a.m. was 6.88 (US=124)
• BG at 1.45 p.m. was 6.16 (US=111) 
• BG at 5.55 p.m. was 7.36 (US=139)

MEDICATIONS/SUPPLEMENTS

• Metformin at 6.45 a.m.
• Metformin at 6.00 p.m.
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

• Oats with sorghum, whey powder, walnuts, almonds, raisins, chia seeds, and 2% milk
• Tofu salad with mustard green
• Mid morning snack of walnuts, almonds, brazil nuts, and hulled pumpkin seeds 
• Evening snack of a corn on the cob 
• Omelette with mushroom, tomato, and parsley flakes

EXERCISE

• Yoga for 30 minutes
• Stretching exercises for 30 minutes
• Diaphragmatic breathing for 10 minutes
• Walked 10 KM (6 miles) at the gym

• BG at 7.35 a.m. was 8.38 (US=151)
• BG at 1.50 p.m. was 6.33 (US=114) 
• BG at 6.49 p.m. was 6.49 (US=117)

MEDICATIONS/SUPPLEMENTS

• Metformin at 7.00 a.m.
• Metformin at 5.15 p.m.
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

• Oat grits, sorghum, seven-grain mix, banana, and 2% milk
• One small half-boiled egg
• Mid morning snack of brazil nuts, walnuts, and almonds
• One tomato 
• Small bowl of sorghum with 2% milk
• Mid afternoon snack of a slice of home-made banana cake 
• Whole wheat with flax seed tortilla wrap with scraped carrot
• Cucumber salad with spicy peanut butter sauce

EXERCISE

• Yoga for 30 minutes
• Stretching exercises for 30 minutes 
• 10 minutes of diaphragmatic breathing
• Walked 10 KM  (6 miles) at the gym 
• Climbed steps at home 600 times

• BG at 6.30 a.m. was 8.49 (US=153) 
• BG at 2.10 p.m. was a whopping 12.38 (US=223) 
• BG at 7.35 p.m. was 6.71 (US=121)

MEDICATIONS/SUPPLEMENTS

•  Metformin at 5.45 a.m.
• Metformin at 6.50 p.m.
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

• Oat grits and sorghum with 2% milk
• Mid morning snack of a whole danish and a granola bar
• Vegetable soup with celery, mustard green, and pieces of ham 
• Omelette with lots of spinach, mustard green, tomato, mushroom, egg, and some sorghum

EXERCISE

• Yoga for 30 minutes
• Stretching exercises for 30 minutes
• Diaphragmatic breathing for 10 minutes
• Used rowing and pull-down exercise machines
• Walked 10 KM (6 miles)
• Climbed steps at home 600 times

• BG at 8.30 a.m. was 7.49 (US=135)
• BG at 1.10 p.m. was 6.16 (US=111) 

MEDICATIONS/SUPPLEMENTS

•  Metformin at 6.00 a.m.
•  Metformin at 6.00 p.m.

DIET

• Sorghum and oat grits with whey powder and 2% milk
• Small half-boiled egg
• Tall glass of smoothie with watermelon, mango, and strawberries
• Bowl of soup with chicken, celery, and spinach 
• Evening snack of walnuts and almonds
• Mug of carrot juice with strawberries and watermelon
• Bowl of fried rice
• One small Chobani yogurt

EXERCISE

• Yoga for 30 minutes
• Stretching exercises for 30 minutes
• Diaphragmatic breathing for 10 minutes
• Walked 10 KM (6 miles) this morning
• Used the rowing exercise equipment at the gym
• Climbed steps 360 times

• BG at 7.00 a.m. was 9.3 (US=168) 
• BG at 1.45 p.m. was 8.21 (US=148)

MEDICATIONS/SUPPLEMENTS

•  Metformin at 6 a.m.
• Metformin at 5 p.m.

DIET

• Corn on the cob
• One small half-boiled egg
• Slice of home-made banana cake with no sugar and no butter
• Mug of home-made watermelon juice
•  Bowl of chicken soup with celery and spinach
• Quarter cup of cooked sorghum with spicy chicken thigh cooked in tamarind sauce
• One ripe banana

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Walked 10 KM (6 miles) at the gym
• Used rowing machine, pull-down machine, and exercise bike 
• Climbed steps 360 times

• BG at 7.30 a.m. was 9.49 (US=171)
• BG at 2.00 p.m. was 5.94 (US=107)

MEDICATIONS/SUPPLEMENTS

• Metformin at 7.00 a.m.
• Metformin at 5 p.m. 
• Cod liver oil 2 capsules
• Vitamin D 1 tablet
• Multivitamin 1 tablet

DIET

• Carrot juice with ginger
• 1 egg sunny side up
• Boiled sweet potato
• Boiled half a corn on the cob
• Cup of coffee
• Half a cup of basmati rice with spicy chicken and lots of mustard greens
• A glass of a yogurt drink called lassi without sugar or mango
• Late evening snack of almonds, cashews, and walnuts
• Salad of spinach, tomato, purple cabbage, red onion, and yogurt

EXERCISE

• Walked 5 KM (3 miles) this morning
• 30 minutes of yoga exercises
• 30 minutes of stretching exercises
• Climbed steps 600 times

Found a simple way to hopefully fix my Stiff Neck (Source: prevention.com)

• BG at 8.05 a.m. was 8.04 (US=145)
• BG at 1.45 p.m. was 5.66  (US=102)
• BG at 7 p.m. was 7.05 (US=127)

MEDICATIONS/SUPPLEMENTS

•  Metformin at 7.20 a.m.
• Metformin at 6.40 p.m.
• Cod liver oil 2 capsules
• Vitamin D 1 tablet
• Multivitamin chicken  1 tablet 

DIET

• Oat grits with whey, wheat germ, and 2% milk
• Cup of coffee 
• Small whole wheat ham sandwich with some provolone cheese, tomato and lettuce
• Mug of home-made carrot juice with ginger 
• One red grapefruit
• Late afternoon snack of a slice of home-made banana cake 
• Boiled corn on the cob
• Half a cup of cooked basmati rice with spicy chicken and stir-fried bokchoy from our deck pot
• Late night snack of Lindt milk chocolate

EXERCISE

• Walked 10 KM (6miles)
• Yoga exercise for 30 minutes
• Stretching exercises for 30 minutes
• Diaphragmatic breathing for 10 minutes

One of my early morning stretching exercises:

• BG at 7 a.m. was 6.99 (US=126)
• BG at 11.35 a.m. was 5.99 (US=108)

MEDICATIONS/SUPPLEMENTS 

• Metformin at 6.30 a.m.
• Metformin at 7 p.m.
• 2 cod liver oil capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

• Oat grits with peanut butter, flax seeds, and 2% milk
• Cup of coffee
• Cup of smoothie made with carrots and beets
• Small bowl of stir-fried tofu with two pieces of pork
• Snack of a slice of home-made banana cake with no sugar and no butter
• Some blanched fresh organic asparagus from friend's garden
• Sorghum with salmon stew, red lentils, and broccoli
• Second cup of the day of carrot smoothie

EXERCISE 

• Walked a total of 10 KM (6 miles) today
• Did not use exercise machines today as I have a muscle pull in my neck
• 30 minutes of yoga
• 30 minutes of stretches
• Climbed steps at home 600 times
• 10 minutes of diaphragmatic breathing 

One of my regular exercises

Diaphragmatic breathing (Source: buzzle.com)

• BG at 7.15 a.m. was 9.15 (US=165)
• BG at 12.25 p.m. was 7.3 (US=132) 
• BG at 7.10 p.m. was 6.6 (US=119)

MEDICATIONS/SUPPLEMENTS

• Metformin at 6.30 a.m.
• Metformin at 7.30 p.m.

DIET

• Cooked black beans with 2% milk
•  Small half-boiled egg
• Mug of veggie smoothie of carrots and tomato
• Stir-fried tofu with eggs, tuna, celery, black beans and arugula
• Spicy pork 
• Salad with arugala, tomato, almonds, walnuts, tofu, pieces of pork, and yogurt

EXERCISE 

• 30 minutes of yoga exercises
• 30 minutes of stretches
•  Walked 5KM (3 miles) this morning

•  BG at 6.45 a.m. was 9.9 (US=178)
• BG at 9.45 p.m. was 7.8 (US=140)

MEDICATIONS/SUPPLEMENTS

• Metformin at 6 a.m.
• Metformin at 6.45 p.m.
• 2 cod liver capsules
• 1 vitamin D tablet
• 1 multivitamin tablet

DIET

• Oatmeal with walnuts, almonds, whey, wheat germ, and 2% milk
• Half a cup of coffee without sugar
• About 4 oz (roughly 100 gm) grilled lamb with lots of bokchoy
• Half a cup of cooked sorghum
• One banana
• Mug of carrot juice made with our Nutribullet
• One fresh orange

EXERCISE

• Walked 10 KM (6 miles)
• Did leg press, rowing  and chest press
• Climbed 360 steps at home
• 30 minutes of yoga 
• 30 minutes of stretching exercises

Banana cake made last night with no butter and no sugar