• BG at 4.30 a.m. was 7.60 (US=137)
• BG at 1.40 p.m. was 5.55 (US=100)
• BG at 7.10 p.m. was 5.83 (US=105)

MEDICATION

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

DIET

• Oatmeal with sorghum, wheat germ and milk
• Mid morning snack of 2 slices of four-grain whole wheat bread with cheese
• Spicy yam and fried fish with brown rice
• Mid afternoon snack of smoothie with banana, broccoli, wheat germ, walnuts and tomato
• Beef soup with wombo (napa cabbage) and brown rice

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)

Beef soup made with ginger freshly dug out from the backyard garden!

• BG at 6.00 a.m. was 7.49 (US=135)

MEDICATION

• Metformin at 6.10 a.m.
• Lisinopril at 6.10 a.m.

DIET

• Oatmeal with sorghum, flaxmeal, almonds, banana and milk
• Bowl of Filipino tomyam with fish and yam leaves
• Mid morning snack of smoothie made with banana, broccoli, red bell pepper, and milk
• Bowl of mung beans with prawns and bakchoy

EXERCISE

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

• BG at 12 30 p.m. was 5.22 (US=94)
• BG at 5.20 p.m. was 6.38 (US=115)

MEDICATION

• Metformin at 6.20 a.m.
• Lisinopril at 6.20 a.m.
• Metformin at 7.00 p.m.
• 2 fish oil capsules

DIET

• Oatmeal with flaxmeal, sunflower, almonds and wheat germ
• Mid morning snack of 2 slices of four-grain whole wheat bread with two slices of cheese
• Bowl of cooked mung beans with eggplant
• Spicy prawns with brown rice and Filipino tomyam made with yam leaves and fresh fish cheeks

EXERCISE

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

• BG at 6.25 a.m. was 7.10 (US=128)
• BG at 7.30 p.m. was 4.88 (US=88)

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• Metformin at 7.40 p.m.
• 2 fish oil capsules

DIET

• 2 slices of four grain whole wheat bread with two slices of Australian cheese 
• Half a cup of coffee
• Mid morning snack of oatmeal with sorghum flour, almonds and 2% milk
• Cooked and mashed yams with spices

EXERCISE

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

NOTE

I am using 15-pound dumbbells here in Cairns

• BG at 6.05 a.m. was 7.66 (US=138)
• BG at 6.30 p.m. was 6.49 (US=117)

MEDICATION

• Metformin at 6.00 am
• Lisinopril at 6.00 a.m.
• 2 fish oil capsules
• Metformin at 8.00 p.m.

DIET

• 2 slices of whole wheat bread made with 4 different grains
• Smoothie of banana, tomato, zucchini and red bell peer
• Mashed yam with spices, lentils with pumpkin and stir fried napa cabbage
• Fresh deep fried trevally caught off the Great Barrier Reef

EXERCISE

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

Trevally
Source: https://www.daf.qld.gov.au/fisheries

• BG at 6.00 a.m. was 8.05 (US=145)
• BG at 1.30 p.m. was 7.27 (US=131)
• BG at 6.15 p.m. was 6.38 (US=115)

MEDICATION

• Metformin at 6.15 a.m. 
• Lisinopril at 6.15 a.m.
• Metformin at 6.00 p.m.
• 2 fish oil capsules

DIET

• Oatmeal with sorghum flower and milk
• Mid morning snack of smoothie with kiwi, bell pepper, tomato, and beet
• Mid afternoon snack of yam
• Deep fried fresh snapper caught off Cairns near the Great Barrier Reef with par boiled rice and fresh tomato and zucchini

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercise
• Walked 5 km (6 miles)
• 60 tricep curls
• 60 bicep curls
• 60 hammer curls

NOTE

I am currently in Cairns, Australia. I have very limited internet access and so I will do my best to update my blog whenever I can.

Source: https://au.pinterest.com/rivkevin/reefs/

• BG at 6.00 a.m. was 8.05 (US=145)
• BG at 1.30 p.m. was 7.27 (US=131)

MEDICATION

• Metformin at 6.15 a.m. 
• Lisinopril at 6.15 a.m.
• Metformin at 6.00 p.m.
• 2 fish oil capsules

DIET

• Oatmeal with sorghum flower and milk
• Mid morning snack of smoothie with kiwi, bell pepper, tomato, and beet
• Mid afternoon snack of yam
• Deep fried fresh snapper caught off Cairns near the Great Barrier Reef with par boiled rice and fresh tomato and zucchini

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercise
• Walked 5 km (6 miles)
• 60 tricep curls
• 60 bicep curls
• 60 hammer curls

NOTE

I am currently in Cairns, Australia. I have very limited internet access and so I will do my best to update my blog whenever I can.

Source: https://au.pinterest.com/rivkevin/reefs/

• BG at 8.30 a.m. 7.49 (US=135)
• BG at 2.00 p.m. 6.33 (US=114)

MEDICATION 

• Metformin at 8.40 a.m.
• Lisinpril at 8.40 p.m.
• Metformin at 6.00 p.m.
• 2 cod liver oil capsules

  DIET

• Oatmeal with chia seeds, sesame seeds, peanut butter, and milk
• Mid morning snack of a braeburn apple
• Fried rice with chicken floss and broccoli
• Mid afternoon snack of banana fritter
• Fried rice with chicken floss, scrambled egg, and broccoli

EXERCISE

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

• BG at 7.30 a.m. was 8.55 (US=154)

MEDICATION

• Metformin at 8.00 a.m.
• Metformin at 6.00 p.m.
• Lisinopril at 8.00 a.m.
• 2 cod liver oil capsules

DIET

• Oatmeal with chia seeds and peanut butter
• Chicken floss with eggs, broccoli, and rice
• Mid afternoon snack of a Braeburn apple
• Stir fried rice with egg, broccoli, and green beans

EXERCISE

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

• BG at 6.00 a.m. was 8.88 (US=160)

MEDICATION

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

DIET

• Oatmeal with flax seeds and milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of stretching exercises
• 10 minutes of diaphragmatic breathing

• BG at 6.00 a.m. was 7.82 (US=141)
• BP at 10.30 a.m. was 130/72

MEDICATION

• Metformin at 6.15 a.m.
• Metformin at 6.00 p.m.
• Lisinopril at 6.15 a.m

DIET

• Oatmeal with ten-grain cereal 
• Slice of whole wheat bread with peanut butter
• Snack of a banana and an orange
• Half a whole wheat naan with broccoli and salmon
• Mid afternoon snack of a slice of whole wheat bread with peanut butter

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

• BG at 6.00 a.m. was 8.60 (US=155)
• BG at 4.00 p.m. was 7.60 (US=137)
• BP at 9.30 a.m. was 134/83

MEDICATION

•  Metformin at 6.10 a.m.
•  Metformin at 6.30 p.m.
•  Lisinopril at 6.10 a.m.

DIET

• Oatmeal with peanut butter and chia seeds
• Snack of an orange
• Spicy salmon mung beans broccoli, tofu and bean sprouts
• Smoothie with celery, kale, broccoli, beet, and red kidney beans
• Indonesian beef curry, tofu, bokchoy, broccoli, and broccoli

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 tricep curls

Bought a pair of ten-pound hand weights from garage sale for $1

• BG at 5.50 a.m. was 10.38 (US=187)
• BG at 7.00 p.m. was 7.33 (US=132)

MEDICATION

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

DIET

• 2 slices of whole grain bread containing quinoa, flax, and chia with peanut butter
• Cup of coffee
• Mid morning snack of oatmeal with milk
• Lunch of tofu, bokchoy, chicken, mung beans
• Snack of an orange, small piece of apple pie

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 tricep curls

W
Uptown, Victoria, BC in Canada where I walk these days
Source: http://caa-architecture.com/projects/uptown/

• BG at 11.30 a.m.was 7.16 (US=129)
• BP at 3.00 p.m. was 124/78

MEDICATION

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

DIET

• Oatmeal with ten-grain cereal and chia seeds
• Lunch at Sikh temple of chapati with mung beans potato salad vegetable salad, and yogurt salad
• Snack of spinach spanakopita
• Basmati rice with salmon curry, tofu, mung beans

EXERCISE

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

Spanakopita
Source: http://chefinyou.com/2009/11/30/spanakopita-recipe/

• BG at 7.50 a.m was 7.77 (US=140)
• BP at 3.30 p.m was 112/73

MEDICATION

• Metformin at 8.00 a.m
• Lisinopril at 8.00 a.m.

DIET

• Oatmeal with ten-grain cereal, chia seeds, and peanut butter
• Chicken, red beans, peas, and carrots
• Eggplant, bokchoy, lentils, chicken, tapioca, and rice

EXERCISE

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

• BG at 6.00 a.m. was 5.77 (US=104)
• BP at 10.30 a.m. was 121/73

MEDICATION

• Metformin at 6.10 a.m.
• Metformin at 530 p.m.
• Lisinopril at 6.10 a.m.

DIET

• Oatmeal with ten-grain cereal and peanut butter
• Mid morning snack of golden plums and red kidney beans
• Naan with peas, carrots, spinach, and beet
• Naan with stir-fried chicken, peas and carrots

EXERCISE

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

I am able to kiss my knee cap now!

• BG at 6.00 a.m. was 5.77 (US=104)
• BP at 10.30 a.m. was 121/73

MEDICATION

• Metformin at 6.10 a.m.
• Lisinopril at 6.10 a.m.

DIET

• Oatmeal with ten-grain cereal and peanut butter
• Mid morning snack of golden plums

EXERCISE

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

I am able to kiss my knee cap now!

• BG at 6.00 a.m. was 7.66 (US=138)
• BG at 12.30 p.m. was 5.60 (US=101)
• BP at 8.30 a.m. was 133/73

MEDICATION\

• Metformin at 6.10 a.m
• Metformin at 5.30 p.m..
• Lisinopril at 6.10 a.m.

DIET

• Ten-grain cereal with milk
• Cup of coffee
• Naan with chicken, mixed vegetables, and steamed  tofu
• Snack of banana
• Smoothie with kale, banana, celery, tomato, plum, and broccoli
• Baked salmon with salad of spinach, tomato, cucumber, and almonds

EXERCISE

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

Tonite's dinner

Whole Grain 10-grain Cereal

• BG at 6.50 a.m. was 7.10 (US=128)
• BG at 12.30 p.m. was 5.99 (US=108)
• BG at 6.00 p.m. was 7.88 (US=142)
• BP at 8.00 a.m.was 132/77

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 6.25 p.m.

DIET

• Oatmeal with Bob's Red Mill ten-grain cereal and milk
• Mid morning snack of figs and golden plums fresh from the garden
• Cup of coffee with raw honey
• Basmati rice with spicy chicken liver, tuna fritter, and swamp spinach
• Mid afternoon snack of fresh figs and golden plums
• Smoothie made of broccoli, banana, kale, blueberries, spinach, tomato, and celery

EXERCISE

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

• BG at 6.50 a.m. was 7.10 (US=128)

MEDICATION

DIET

EXERCISE

BG at 6.00 a.m was 7.77 (US=140)
Weight is 154 pounds (69.85 kg)


MEDICATION

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

DIET

• Oatmeal with milk
• Mid morning snack of a half-boiled egg
• Some blackberries plucked from the bushes in my brother's garden
• A fresh fig from the garden
• Basmati rice with salmon, prawns, celery, and french beans
• Mid afternoon snack of fresh fig
• Smoothie with kale, tomato, celery, and fig 
• Spicy prawns, salmon, celery, and lots of swamp spinach

EXERCISE

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

Swamp spinach
Source: http://www.clovegarden.com/ingred/mg_wspinz.html