• BG at 3.00 a.m. was 7.82 (US=141)

MEDICATION

• Metformin at 4 am.
• Lisinopril at 4 a.m.
• Metformin at 4 p.m.

DIET

• 2 blueberry muffins
• Cup of coffee
• Quiznos sub at Seattle airport
• Basmati rice with lots of French beans and carrots
• Spicy salmon and prawns
• Yogurt salad with tomato

EXERCISE

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

• BG at 5.20 a.m. was 7.55 (US=136)
• BG at 2.35 p.m. was 5.60 (US=103)
• BG at 6.25 p.m. was 5.22 (US=94)

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• Metformin at 6.30 p.m.
• 2 cod liver oil capsules

 DIET

• Oatmeal with chia seeds, peanut butter, and milk
• One half-boiled egg
• Mug of coffee
• Snack of red grapefruit
• Whole wheat sandwich with peanut butter, and chicken floss
• Broccoli, banana, and grapes
• Evening snack of red grapefruit
• Whole wheat sandwich with peanut butter, chicken floss, broccoli
• Banana and kiwi

EXERCISE

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

NOTE

Today I am going on a month-long visit my brother and his family in Victoria, BC, on Vancouver Island, Canada located north of Seattle. I will be back in Orono, ME on September 1st, 2016.

Vancouver Island

• BG at 5.53 a.m. was 5.72 (US=103)
• BG at 12.20 p.m. was 6.22 (US=112)
• BG at 5.00 p.m. was 5.99 (US=108)
• BP at 8.00 a.m. was 100/78

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• Metformin at 5.10 p.m.

DIET

• Oatmeal with chia seeds, almonds, walnuts, and milk
• Mid morning snack of smoothie with kale, kiwi, and banana
• Spicy chicken thigh with broccoli, rice and sorghum
• Mid afternoon snack of banana and kiwi
• Spicy chicken with naan and broccoli
• Glass of warm milk

EXERCISE

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

• BG at 5.55 a.m was 6.44 (US=116)
• BG at 1.54 p.m. was 7.05 (US=127)
• BP at 7.00 a.m. was 100/76

MEDICATION

• Metformin at 6.10 a.m.
• Lisinopril at 6.10 a.m.
• 2 cod liver oil capsules
• Metformin at 5.00 p.m.

DIET

• Oatmeal with chia seeds, sesame seeds, quinoa, peanut butter, and milk
• One small half-boiled egg
• Mid morning snack of smoothie with kale, kiwi, slice of banana, and slice of tomato
• Whole wheat pita wrap with scrambled tuna and egg 
• Mid afternoon snack of a large mug of smoothie with apple, kiwi, kale, tomato, and banana
• Soup with napa cabbage, slice of ham, three large prawns, and mushrooms

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Walked 5 km (3 miles)
• 100 bicep curls
• 100 hammer curls
• 100 tricep extensions
• Walked 600 steps up and down the stairs at home

 

UPDATE

Yesterday Dr John Scolaro from my diabetes team reduced my metformin further from 500 mg three times a day to 500 mg two times a day. Yabba dabba do!
All the exercises, smart diet, and medications are showing results.

• BG at 6.45 a.m. was 6.49 (US=117)
• BG at 11.45 a.m. was 5.49 (US=99)
• BP at 8.00 a.m. was 121/73
 

MEDICATION

• Metformin at 6.50 a,m,
• Lisinopril at 6.50 a.m.
• 2 cod liver oil capsules 
• Metformin at 11.50 a.m. 
• Metformin at 6 p.m.

DIET

• Oatmeal with chia seeds, walnuts, almonds, and milk
• A cup of mixed nuts of walnuts, almonds, and cashews for mid morning snack
• Boiled eggplant with chicken floss, and sorghum 
• Mid afternoon snack of smoothie with kale, apple, kiwi, and tomato
• Omelette with canned tuna, and a cup of broccoli
• Friendly's nutty ice-cream cone for dessert

EXERCISE

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

Last night's dinner of broccoli, chicken floss, rice with tumeric, lentils, and eggplant

• BG at 6.28 a.m. was 6.71 (US=121)
• BG at 6.00 p.m. was 5.55 (US=100)
• BP at 8.00 a.m. was 105/67

MEDICATION

• Metformin at 6.29  a.m.
• Lisinopril at 6.29 a.m.
• Metformin at 11.50 a.m. 
• Metformin at 6.20 p.m.

DIET

• Oatmeal with chia seeds, sesame seeds, peanut butter, almonds, walnuts, and craisins
• Two small half-boiled eggs
• Mid morning snack of smoothie made with kiwi, banana, kale, and tomato
• Stir fried cabbage with broccoli, and chicken floss 
• Mid afternoon snack of smoothie made with kale, tomato, banana, broccoli, and cucumber

EXERCISE

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

For today's smoothie!

• BG at 6.20 a.m. was 8.49 (US=153)
• BG at 1.00 p.m. was 5.88 (US=106)
• BP at 3.30 p.m. was 116/77

MEDICATION

• Metformin at 6.25 a.m.
• Lisinopril at 6.25 a.m.
• Metformin at 11.30 a.m.
• Metformin at 6.30 p.m.
• 2 cod liver capsules

DIET

• Oatmeal with chia seeds
• Half a boiled sweet potato
• Cup of coffee with no sugar
• One small half-boiled egg
• Basmati rice with okra, red lentils, and broccoli
• Mid morning snack of smoothie, with kale, and apple
• Mid afternoon snack of walnuts, almonds, and cashews
• Evening smoothie of broccoli, kiwi, kale, and banana
• Stew of sorghum, chicken floss, one small fried egg, red lentils, and broccoli

EXERCISE

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

• BG at 5.40 a.m. was 6.94 (US=125)
• BG at 2.00 p.m. was 5.99 (US=108)
• BP at 9.25 a.m. was 105/73

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• 2 cod liver oil capsules
• Metformin at 2.00 p.m. 
• Metformin at 7.30 p.m.

DIET

• Flat bread with lots of wheat germ
• Mid morning snack of a red delicious apple
• Mixed vegetable dish of broccoli, cauliflower, okra, and an egg
• Mid afternoon snack of smoothie made with kiwi, beet, tomato, arugula, and an apple

EXERCISE

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

• BG at 5.40 a.m. was 6.94 (US=125)
• BP at 9.25 a.m. was 105/73

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• @ cod liver oil capsules

DIET

• Flat bread with lots of wheat germ
• Mid morning snack of a red delicious apple

EXERCISE

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

• BG at 7.30 a.m. was 6.94 (US=125)
• BG at 12.40 p.m. was 5.60 (US=101)
• BG at 5.50 p.m. was 5.11 (US=92)
• BP at 9.35 a.m. was 99/73

MEDICATION

• Metformin at 7.35 a.m.
• Lisinopril at 7.35 a.m.
• Metformin at 2.00 p.m. 
• Metformin at 7.00 p.m.

DIET

• Oatmeal with ground teff, chia seeds, flax, cocoa powder, almonds, walnuts, and milk
• Cup of coffee with no sugar
• One whole wheat pita with stir-fried broccoli, cauliflower, and 3 oz sliced beef
• Snack of peanut brittle
• Smoothie of apple, arugula, beet, black beans, and tomato
• Stew of broccoli, chicken floss, and basmati rice

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Walked 10 km (6 miles)
• 100 bicep curls
• 100 hammer curls
• 100 triceps curls

Beautiful slice of beet for today's smoothie

• BG at 7.05 a.m. was 7.05 (US=127)
• BG at 5.30 p.m. was 4.83 (US=87)
• BP at 8.00 a.m. was 114/69

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.05 a.m.
• Metformin at 12.00 noon
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff, flax seeds, and milk
• Plain omelette
• Smoothie with kale, tomato, kiwi, and banana

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Walked 10km (6 miles)
• 100 bicep curls
• 100 hammer curls
• 100 triceps curls

Dinner of beef, shrimp, mushroom, broccoli, cauliflower

• BG at 7.00 a.m. was 7.60 (US=137)
• BG at 12.30 p.m. was  6.05 (US=109)
• BP at 8.30 a.m. was 105/70

MEDICATION

• Metformin at 6.25 a.m.
• Lisinopril at 6.25 a.m.
• Metformin at 12.32 p.m.
• Metformin at 5.45 p.m.

DIET

• Oatmeal with teff and chia seeds
• Omelette with button mushrooms
• Smoothie with sorghum, beet, kiwi, banana, arugula, apple, and tomato

EXERCISE

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

Dinner of salmon, broccoli, mushroom, lentils, sorghum, and chicken floss

• BG at 6.00 a.m. was 8.27 (US=149)
• BG at 1.15 p.m. was 5.38 (US=97)
• BG at 5.45 p.m. was 6.94 (US=125)
• BP at 10.30 a.m. was 117/70

MEDICATION

• Metformin at 6.05 a.m.
• Lisinopril at 6.05 a,m
• Metformin at 1.30 p.m.
• Metformin at 6.00 p.m.

DIET

• Oatmeal with chia seeds, quinoa, teff, peanut butter, almonds, walnuts, and milk
• Mid-morning snack of a plum
• Smoothie of kale, kiwi, tomato, and a small slice of banana
• Mid-evening snack of smoothie with kale, kiwi, apple, sorghum, half a banana, slice of cucumber, and a sprig of rosemary
• Sorghum, black beans, lentils, broccoli, and chicken floss
• Oatmeal smoothie with peanut butter and wheat germ

EXERCISE

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

• BG at 7.17 a.m. was  7.94 (US=143)
• BG at 12.20 p.m. was 7.82 (US=141)
• BG at 5.46 p.m. was 6.44 (US=116)
• BP at 11.15 a.m. was 130/70

MEDICATION

• Metformin at 7.05 a.m.
• Lisinopril at 7.05 a.m.
• Metformin at 11.40 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, sesame seeds, and milk
• Smoothie of kiwi, sorghum, black beans, small banana, and water
• Flat bread with spicy potato
• Sorghum with chicken stew and boiled cauliflower

EXERCISE

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

• BG at 6.00 a.m. was 7.99 (US=144)
• BG at 12 noon was 6.22 (US=112)
• BP at 7.45 a.m. was 108/78

MEDICATION

• Metformin at 5.55 a.m.
• Lisinopril at 5.55 a.m.
• Metformin at 12 noon 
• Metformin at 6.00 p.m.

DIET

• Oatmeal with flax meal, chia seeds, almonds, walnuts, peanut butter, and 2% milk 
• Lamb stew with sorghum and blanched broccoli
• Smoothie with tomato, cucumber, apple, beet, arugula, yellow bell pepper, 2% milk

EXERCISE

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

• BG at 6.30 a.m. was 8.21 (US=148)
• BG at 2.00 p.m. was 10.10 (US=182) 
• BP at 4.20 p.m. was 115/74

MEDICATION

• Metformin at 6.35 a.m.
• Lisinopril at 6.35 a.m.
• Metformin at 2.05 p.m.
• Metformin at 6.00 p.m. 
• 2 cod liver capsules

DIET

• Cup of coffee,
• Three waffles with butter
• Bowl of oatmeal with chia seeds, flax meal, sesame seeds, peanut butter, and 2% milk
• Smoothie with kiwi, apple, arugula, banana, tomato, and 2% milk 
• Spicy chicken with sorghum
• Salad with sorghum

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• 100 bicep curls
• 100 hammer curls
• 100 triceps curls
• Walked 5 km (3 miles)
• Climbed steps 480 times

• BG at 7.45 a.m. was 7.71 (US=139)
• BG at 1.40 p.m. was 6.27 (US=113)
• BP at 10.00 a.m. was 113/77

 
MEDICATION

• Metformin at 7.50 a.m.
• Lisinopril at 7.50 a.m.
• Metformin at 1.45 p.m.
• Metformin at 6.00 p.m.
• 2 cod liver oil capsules

DIET

• Oatmeal with peanut butter and chia seeds
• Cup of coffee
• Snack of smoothie made of tomato, baby spinach, beet, ginger, banana
• Spicy chicken with stir-fried cabbage

EXERCISE

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

I use this rosary to keep track of the steps I climb!

• BG at 8.00 a.m. was 7.82 (US=141)
• BG at 12.35 p.m was 8.38 (US=151)
• BP at 9.30 a.m. was 125/76

MEDICATION

• Metformin at 7.45 a.m.
• Metformin at 12.30 p.m.
• Metformin at 6.00 p.m.
• Lisinopril at 7.45 a.m.

DIET

• Oatmeal with chia seeds, sesame seeds, banana, and peanut butter
• Sorghum with pork and tomato stew
• Piece of teriyaki chicken with salad, bread roll, pasta, and ice-cream cone

EXERCISE

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

• BG at 6.50 a.m.was 6.99 (US=126)
• BG at 1.20 p.m. was 5.99 (US=108)
• BP at 8.45 a.m. was 117/80

MEDICATION

• Metformin at 7.00 a.m.
• Metformin at 1.45 p.m. 
• Metformin at 6.00 p.m.
• Lisinopril at 7.00 a.m.

DIET

• Oatmeal with chia seeds, walnuts, and almonds
• Small pita with red lentil soup
• Cup of coffee
• One half-boiled egg
• Smoothie with kiwi, arugula, banana, and tomato 
• Bowl of fried rice
• Afternoon snack of home-made flat bread with lots of wheat germ
• Pork stew with arugula
• Salad of romaine lettuce, arugula, tomato, shredded carrot, walnuts, and pumpkin seeds

EXERCISE

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

• BG at 5.45 a.m. was 7.33 (US=132)
• BG at 2.05 p.m. was 7.88 (US=142)
• BG at 6.40 p.m. was 6.88 (US=124)
• BP at 8.00 a.m. was 114/74 
• BP at 12.40 p.m. was 124/68

MEDICATION

• Metformin at 5.30 a.m.
• Lisinopril at 5.30 a.m.
• 2 cod liver oil capsules

DIET

• Oatmeal with peanut butter, almonds, walnuts, and sesame seeds
• Mid morning snack of whole wheat English muffin with butter and blackberry preserve
• Half a cup of basmati rice with tomato and pork stew
• Stir fried napa cabbage
• Mid afternoon snack of banana
• Fried rice with shrimp, eggs, mushrooms, tuna, tofu, and green peas

Total

Calories   =  1997
Fat           =     106

Carbs       =    148

Proteins   =    103

EXERCISE 

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Walked 5 km (3 miles)
• 100 bicep curls with ten-pound dumbbells
• 100 hammer curls with ten-pound dumbbells
• 100 triceps kickbacks with ten-pound dumbbell

• BG at 7.40 a.m. was 6.49 (US=117)
• BG at 12.38 p.m. was 5.72 (US=103)
• BP at 9.30 a.m. was 123/76

MEDICATION

• Metformin at 7.35 a.m.
• Lisinopril at 7.35 a.m. 
• Metformin at 5.30 p.m.

DIET

• Oatmeal with peanut butter
• Mug of tea with 2% milk
• Huevos rancheros made with eggs, red bell pepper, mushrooms, and tomato
• Bowl of red lentils with a slice of pork and half a whole wheat tortilla 
• Salad of tomato, romaine lettuce, arugula, cubed gala apple, and plain yogurt
• Evening snack of English muffin
• Stir-fried eggplant 
• Huevos rancheros
• Red lentils
• One banana
• One cup of 2% milk
• After dinner snack of an orange

Total

Calories = 1608
Carbs     =   190
Protein   =     96

EXERCISE

• 30 minutes yoga
• 30 minutes stretching exercises
• 10 minutes diaphragmatic breathing
• Walked 10 km (6 miles)
• 100 bicep curls with twenty-pound dumbbells
• 100 hammer curls with twenty-pound dumbbells
• 100 triceps curls with twenty-pound dumbbell

 These guys dropped by one morning recently while I was checking my blood glucose reading!

• BG at 7.45 a.m. was 7.50 (US=137)
• BG at 2.00 p.m. was 7.38 (US=133)
• BP at 10.00 a.m. was 124/74

MEDICATION

• Metformin at 7.20 a.m.
• Metformin at 9.30 p.m.
• Lisinopril at 7.20 a.m.

DIET

•  Oatmeal with peanut butter
• Two small boiled eggs
• One small pancake with lots of wheat germ
• Spicy pork cooked with tomatoes
• Omelette with mushrooms 
• Stir fried beet greens
• Smoothie with two tomatoes, a kiwi, and orange juice 
• Mug of tea with 2% milk and slice of ginger
• Salad with arugula, romaine lettuce, sliced tomato, and thousand island dressing

Total

Calories  = 1039

Fat          =   43 gm

Carbs      =   92 gm

Protein    =   61 gm

EXERCISE

• 30 minutes yoga
• 30 minutes stretching exercises
• 10 minutes diaphragmatic breathing
• Walked 10 km (6 miles)
• 100 bicep curls
• 100 hammer curls
• 100 triceps curls 

• BG at 7.35 a.m. was 7.71 (US=139)
• BG at 1.00 p.m. was 7.49 (US=135) 
• BG at 11.00 p.m. was 6.83 (US=123)

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• Metformin at 6.00 p.m.
• 2 cod liver oil capsules

DIET

• Oatmeal with whey, peanut butter, walnuts, and 2% milk
• One small boiled egg
• Soup with 2 pieces of pork, black beans, red lentils, and cabbage
• Omelette with scraped carrot
• Mid afternoon snack of banana
• Mackerel with basmati rice and white radish
• Salad with romaine lettuce, arugula, and thousand island dressing

Total calories = 1178
Total carbs     = 146 g
Total protein  =   70 g

EXERCISE

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

• BG at 6.05 a.m. was 8.77 (US=158)
• BG at 7.05 p.m. was 6.16 (US=111)
• BP at 4.00  p/m. was 130/81

MEDICATION

• Metformin at 5.45 a.m.
• Lisinopril at 5.45 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with almonds, walnuts, and mulberries
• Cup of tea with milk
• Mid morning snack of a banana
• Spicy lamb with black beans and red lentils
• Salad with romaine lettuce, arugula, yogurt, tomato, and olive oil

EXERCISE

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

• BG at 7.25 a.m. was 8.10 (US=146)
• BG at 1.00 p.m. was 6.83 (US=123)
• BG at 7.30 p.m. was 5.94 (US=107)

MEDICATION

• Metformin at 6.45 a.m.
• Metformin at 7.20 p.m.
• Lisinopril at 6.45 a.m.

DIET

• Cup of coffee with no sugar
• Spicy canned mackerel with small bowl of basmati rice
• Stir fried radish leaves
• Spicy mackerel with sweet potato, tomato, black beans, basmati rice, and stir fried cabbage

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Walked 10 km (6 miles)
• 100 bicep curls and 100 hammer curls 
• 50 triceps curls 

• BG at 6.30 a.m. was 8.66 (US=156)
• BG at 6.00 p.m. was 8.44 (US=152) 
• BG at 10.45 p.m. was 7.71 (US=139)

MEDICATIONS

• Metformin at 6.20 a.m.
• Metformin at 5.45 p.m.
• Lisinopril at 6.20 a.m.

DIET

• Oatmeal with peanut butter, some boiled sweet potato, and chia seeds
• Mid-morning snack of a fresh orange 
• Small bowl of home-made wonton soup
• Small whole wheat pita, red lentils with mint leaves

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• Walked 5 km (3 miles) 
• 100 bicep curls and 100 hammer curls
• Climbed steps 600 times

• BG at 6.05 a.m. was 11.09 (US=200)
• BP at 8.10 a.m. was 122/75

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.05 a.m.
• Cod liver oil 2 capsules
• Multivitamin 1 tablet

DIET

• Oatmeal with almonds and walnuts
• Small bowls of fried rice and napa cabbage soup

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing
• 100 bicep curls with ten-pound dumbbells
• 100 hammer curls with ten-pound dumbbells
• Walked 10 km (6 miles)

• BG at 8.15 a.m. was 8.72 (US=157)
• BG at 1.05 p.m. was 7.17 (US=134)
•  BP at 10.30 a.m. was 119/72
• BP at 2.10 p.m. was 120/80

MEDICATIONS

• Metformin at 8.00 a.m. 
• Lisinopril at 8.00 a.m.
• Cod liver oil 2 capsules
• Multivitamin 1 tablet
• Viamin D 1 tablet

DIET

• Oatmeal with peanut butter and mulberries
• A mid-morning snack of a fresh Florida orange
• Romaine lettuce salad with cottage cheese, tomato, small grilled chicken thigh, and slice of whole wheat bread with butter
• Mid afternoon snack of a banana
• Whole grain pasta with spicy satay sauce and boiled egg
• Romaine lettuce salad with tomato and thousand island dressing
• Dessert of cherries

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercise
• 10 minutes of diaphragmatic breathing
• 100 bicep curls and 100 hammer curls using ten-pound dumbbells
• Walked 5 km (3 miles)

• Feeling much better today but still not out of the woods yet
• Still taking cough syrup
• BG at 5.52 p.m. was 8.44 (US=152)

MEDICATIONS

• Metformin at 7.00 a.m.
• Metformin at 5.30 p.m.
• Lisinopril at 7.00 a.m.
• 2 cod liver oil capsules
• 1 multivitamin tablet
• 1 vitamin D tablet

DIET

• Flat bread made with banana
• 2 eggs sunny side up 
• A cup of coffee
• Eight-grain pasta with peanut sauce and eggs and garnished with basil from our potted plant 
• Macaroni with cheese, romaine lettuce salad with cottage cheese, walnuts, and almonds 
• Grilled chicken thigh

EXERCISE

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

Malaysian-American pasta

• Still feeling woozy but getting better

MEDICATIONS

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

DIET

• Oatmeal with peanut butter, chia seeds, almonds, and walnuts
• Morning snack of fresh navel orange
• One piece of fried chicken
• One whole wheat English muffin with butter and Concord grape jelly
• Large mug of watermelon juice blended with kale
• Salad with romaine lettuce and cottage cheese 
• Small slice of grilled lamb
• Evening snack of an anjou pear
• Glass of warm milk

EXERCISE

• Still taking it easy and the gym is closed Friday July 1st through July 4th 
• Looking forward to resume my exercise routine on Tuesday July 5th
• Currently doing very light exercises at home

• Still recovering from cold and body aches but feeling much better after three days of total rest. No BG readings yet

MEDICATIONS

• Metformin at 6.05 a.m
• Metformin at 6.30 p.m.
• Lisinopril at 6.05 a.m.

 DIET

• Banana pancake
• Cup of coffee
• Morning snack of fresh orange and cherries
• Macaroni cheese
• Slice of home-made banana cake
• Salad with cottage cheese and red onion slices

Exercise

• Still taking it easy

• I am still down with a bad cold. So, I am resting a lot and not taking any BG reading

MEDICATION

• Metformin at 6 a.m.
•  Metformin at 5 p.m.
• 2 cod liver oil capsules

DIET

• Oatmeal with seven-grain mix, peanut butter, almonds, and walnuts
• Snack of a banana and a nutty chocolate ice-cream cone
• Lamb chop with fried rice, napa cabbage, and salad
• Watermelon juice blended with kale
• Evening snack of boiled corn and a large slice of watermelon
• One whole wheat English muffin with butter
• Glass of warm milk

EXERCISE

• Day of rest