• BG at 8.08 a.m. was 7.4 (133)
• BG at 2.00 p.m. was 6.2 (112)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.

DIET

• Oatmeal with walnuts, peanut butter, and milk
• Oatmeal raisin cookie for mid-morning snack
• Basmati rice with eggs and shrimps

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 bicycle crunches
• 100 knee bends
• 100 leg swings
• 100 mountain climbers
• 100 heel raises
• 100 squats

• BG at 7.35 a.m. was 7.9 (146)
• BG at 1.35 p.m. was 7.2 (129)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with peanut butter, sorghum, and chickpeas
• Three-egg omelet with slices of cucumber and grape tomatoes
• Fried rice with shrimps, cabbage, and pork
• Basmati rice with eggplant, lentils, and tomato

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 bicycle crunches
• 100 jackknife crunches
• 100 squats
• 100 wrist curls
• 100 knee bends
• 100 hammer curls
• 100 biceps curls
• 100 side squats
• 100 high knee taps
• 100 lateral steps
• 100 arm swings
• 100 heel raises 
• 100 hamstring curls
• 100 torso twists
• 100 boxer shuffles
• 100 mountain climbers
• 100 leg swings
• 100 hand grip crunches
• 100 alternate heel clicks
• 100 tree poses
• Climbed 600 stair steps
• Walked 5 km (3 miles)

• BG at 7.50 a.m. was 7.0 (126)
• BG at 1.20 p.m. was 5.7 (103)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 8.15 p.m.

DIET

• Multigrain porridge with peanut butter
• Glass of warm milk
• Basmati rice with spicy pork ribs, potatoes, and tomato
• Bowl of red grapes
• Whole wheat tortilla with cheese

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 arm swings
• 100 boxer shuffles
• 100 mountain climbers
• 100 leg swings
• 100 hand grip crunches
• 100 heel raises
• 100 squats
• 100 knee bends
• 100 high knee taps
• Climbed 400 stair steps
• Walked 5 km (3 miles)

• BG at 7.55 a.m. was 7.6 (136)
• BG at 1.30 p.m. was 6.2 (112)

MEDICATION

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

DIET

• Oatmeal with almonds, teff, flax, and peanut butter
• Cup of coffee
• Fried rice with shrimps, spinach, cabbage, and eggs
• Lentil fritters with rye flour

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 leg swings
• 100 heel raises
• 100 abdominal crunches
• 100 mountain climbers
• 100 jackknife crunches
• 100 squats
• 100 bicycle crunches
• 100 arm swings
• 100 lateral steps
• 100 torso twists
• 100 knee bends
• 100 tree poses
• 100 alternate knee crunches
• 100 boxer shuffles
• 100 torso bends
• 100 alternate knee taps
• 100 cross toe taps
• 100 wrist curls
• 100 hammer curls
• 100 hamstring curls
• 100 alternate heel clicks
• 100 biceps curls
• 100 side squats
• Climbed 600 stair steps
• Walked 5 km (3 miles)

• BG at 7.40 a.m. was 7.2 (130)
• BG at 12.37 p.m. was 6.4 (115)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with almonds, walnuts, banana, and milk
• Vegetable stew with carrots, celery, cucumber, mushrooms. lentils, and tomatoes
• Bread roll with sausage
• Grilled haddock with carrot and rice
• Cup of milk with cocoa

EXERCISE

• 30 minutes yoga
• 30 minutes of deep breathing
• 100 boxer shuffles
• 100 abdominal crunches
• 100 jackknife crunches
• 100 bicycle crunches
• 100 arm swings
• 100 knee bends
• 100 mountain climbers
• 100 lateral steps
• 100 alternate high knee crunches
• Walked 5 km (3 miles)

• BG at 7.20 a.m. was 6.7 (120)
• BG at 12.00 noon was 6.8 (123)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with flax, chia, teff, and peanut butter
• Nutribullet jug of juice with kale, celery, and grape tomatoes
• Brown rice with mixed vegetables of celery, carrots, and shrimps
• Lentils fritters for mid-afternoon snack
• Basmati rice with grilled haddock and spinach soup

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 mountain climbers
• 100 leg swings
• 100 heel raises
• 100 cross toe taps
• 100 hamstring curls
• 100 torso twists
• 100 knee bends
• 100 high knee jacks
• 100 arm swings
• 100 alternate high knee taps
• 100 tree poses
• 100 cobra poses
• 100 abdominal crunches
• 100 jackknife crunches
• 100 handgrip crunches
• 100 bicycle crunches
• 100 wrist curls
• 100 biceps curls
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 8.22 a.m. was 7.9 (142)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 6.45 p.m.

DIET

• Oatmeal with walnuts, almonds, and peanut butter
• Nutribullet jug of juice with organic grape tomatoes, kale, and red radish
• Twelve-grain bread with cheese
• Peanuts for mid-afternoon snack
• Basmati rice with prawns, tofu, and mushrooms

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 heel raises
• 100 alternate heel taps
• 100 knee bends
• 100 tree poses
• 100 leg swings
• 100 mountain climbers
• 100 torso twists
• 100 alternate knee taps
• 100 jumping jacks
• 100 shoulder rolls
• 100 squats
• 100 wrist curls
• 100 boxer shuffles
• 100 hamstring curls
• 100 biceps curls
• Climbed 600 stair steps
• Walked 5 km (3 miles)

Fitness Blender

(Exercise ideas}

• BG at 8.40 a.m. was 7.6 (136)

MEDICATION

• Metformin at 9.00 a.m.
• Lisinopril at 9.00 a.m.
• Metformin at 6.45 p.m.

DIET

• Oatmeal with teff, chia, flax, and peanut butter
• Nutribullet jug of blended juice with organic grape tomatoes, grapefruit, kale, and celery
• Quinoa porridge with tomato and spicy potato
• Bowl of peanuts for mid-afternoon snack
• Basmati rice with slices of pork and spinach

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 handgrip crunches
• 100 heel raises
• 100 boxer shuffles
• 100 mountain climbers
• 100 hamstring curls
• 100 tree poses
• 100 high knee taps
• 100 wrist curls
• 100 alternate heel taps
• 100 alternate knee crunches
• 100 torso twists
• Climbed 600 steps
• Walked 5 km (3 miles)

NUTS and GRAINS I USE

• Almonds
• Amaranth
• Brazil Nuts
• Chia Seeds
• Chickpeas
• Flax
• Lentils
• Millet
• Peanuts
• Pumpkin Seeds
• Quinoa
• Sesame
• Teff
• Walnuts

• BG at 8.15 a.m. was 8.1 (145)
• BG at 12.50 p.m. was 6.3 (114)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with teff, chia, flax, and peanut butter
• Half a cup of basmati rice with cod, potato, and tomato
• Banana fritters for mid-afternoon snack
• Breaded haddock and bokchoi soup with prawns

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 boxer shuffles
• 100 torso twists
• 100 heel raises
• 100 cross toe taps
• 100 arm swings
• 100 grip crunches
• 100 wrist curls
• 100 lateral steps
• 100 high knee jacks
• 100 alternate knee crunches
• 100 squats
• 100 knee bends
• 100 shoulder rolls
• 100 hammer curls
• 100 hamstring curls
• 100 jumping jacks
• 100 alternate heel taps
• Climbed 400 stair steps
• Walked 5 km (3 miles)

• BG at 8.07 a.m. was 7.1 (128)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.

DIET

• Oatmeal with teff, chia, and flax
• Banana fritter
• Nutribullet jug of blended juice with kale, tomato, cucumber, and grapefruit
• Slice of cheese pizza

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 mountain climbers
• 100 squats
• 100 heel raises
• 100 knee bends
• 100 alternate knee crunches
• 100 torso twists
• 100 heel taps
• 100 hamstring curls
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 8.5 (153)
• BG at 12.20 p.m. was 6.2 (111)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with milk
• Twelve-grain bread roll with home-made coconut jam
• Nutribullet jar of blended juice with organic tomatoes, celery, kale, apple, cantaloupe, and fresh pineapple
• Slow-cooked haddock with romaine lettuce
• Nutribullet jug of blended tomatoes, pineapple, and an apple
• Grilled chicken with twelve-grain bread and salad

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 squats
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 mountain climbers
• 100 shoulder rolls
• 100 torso twists
• 100 high knee taps
• 100 hand grip crunches
• 100 alternate knee crunches
• 100 knee bends
• 100 lateral steps
• 100 hammer curls
• 100 wrist curls
• 100 biceps curls
• 100 boxer shuffles
• 100 leg swings
• 100 arm swings
• 100 high knee jacks
• 100 heel to heel taps
• Climbed 400 stair steps
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 6.0 (108)
• BG at 2.45 p.m. was 4.8 (87)

MEDICATION

• Metformin at 8.10 a.m.
• Lisinopril at 8.10 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with sesame seeds
• Nutribullet jug of blended juice with apple, tomato, pineapple, cantaloupe, and kale
• Two slices of multi-grain bread with home-made coconut jam
• Brown rice with eggplant and pork
• Nutribullet jug of blended juice with apple, tomato, pineapple, and kale for mid afternoon snack
• Slice of pizza with mozzarella cheese, broccoli, and mushroom

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 mountain climbers
• 100 squats
• 100 heel raises
• 100 hand grip crunches
• 100 wrist curls
• 100 leg swings
• 100 alternate heel taps
• 100 boxer shuffles
• 100 cross toe taps
• 100 torso twists
• 100 high knee crunches
• 100 hamstring curls
• 100 lateral steps
• 100 hammer curls
• 100 biceps curls
• 100 alternate tree poses
• 100 knee pulls
• 100 knee bends
• 100 alternate heel taps
• Climbed 400 stair steps
• Walked 5km (3 miles)

• BG at 7.40 a.m. was 8.1 (146)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.10 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with chia, teff, flax, almonds, and walnuts
• Slice of bagel with raisins
• Ramen noodles with tofu and cauliflower
• Brown rice with eggplant

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 cobra poses
• 100 mountain climbers
• 100 hamstring curls
• 100 curls
• 100 squats
• 100 tree poses
• 100 raised knee crunches
• 100 boxer shuffles
• 100 wrist curls
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 hand grip crunches
• 100 lateral steps
• 100 alternate knee taps
• 100 alternate toe taps
• Walked 5 km (3 miles)

Fitness Blender

• BG at 8.10 a.m. was 7.7 (138)
• BG at 3.20 p.m. was 4.9 (88)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with peanut butter, sesame seeds, and milk
• Mug of blended juice with an apple, kale, and mandarin oranges
• Raw carrot sticks for mid-morning snack
• Toasted twelve-grain roll with fried egg and coconut jam
• Basmati rice with spicy pork, broccoli, and tomato
• Cup of tea
• Two scoops of vanilla ice cream
• Basmati rice with tofu, mushrooms, eggs, and tuna
• One pear

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 alternate heel to knee taps
• 100 squats
• 100 alternate high knee crunches
• 100 torso twists
• 100 tree poses
• 100 heel raises
• 100 mountain climbers
• 100 knee pulls
• 100 boxer shuffles
• 100 lateral steps
• 100 seated leg presses
• 100 calf extensions
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 leg swings
• 100 hamstring curls
• 100 knee bends
• 100 alternate heel taps
• Walked 5 km (3 miles)

• BG at 7.45 a.m. was 7.1 (127)
• BG at 12.35 p.m. was 6.1 (110)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, flax, almonds, walnuts, and milk
• One half-boiled egg
• One boiled sweet potato
• Cup of coffee
• Mung bean noodles with eggs, slices of pork, kale, and tomatoes
• Bowl of yogurt and tomato

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 mountain climbers
• 100 knee pulls
• 100 side step jacks
• 199 cross toe taps
• 100 high knee crunches
• 100 arm swings
• 100 lateral steps
• 100 torso twists
• 100 torso bends
• 100 knee bends
• 100 boxer shuffles
• 100 cross toe taps
• 100 alternate knee crunches
• 100 high knee taps
• 100 wrist curls
• 100 biceps curls
• 100 hammer curls
• 100 alternate heel taps
• 100 hamstring curls
• Walked 5 km (3 miles)

• BG at 8.17 a.m. was 7.2 (130)
• BG at 1.00 p.m. was 7.7 (138)

MEDICATIONS

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, flax, walnuts, almonds, and milk
• Slice of toasted whole grain bread with Finlandia butter
• Cup of coffee with raw organic Australian honey
• Basmati rice with haddock, organic tomatoes, and yogurt
• Basmati rice with lamb chop, lentils, tomatoes, yogurt, and kale
• Two scoops of ice cream

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 wrist curls
• 100 heel to knee taps
• 100 alternate knee crunches
• 100 mountain climbers
• 100 hand grip crunches
• 100 boxer shuffles
• 100 leg swings
• 100 alternate toe taps
• 100 torso twists
• 100 knee bends
• 100 heel raises
• 100 hamstring curls
• 100 lateral steps
• 100 side squats
• 100 hammer curls
• 100 high knee taps
• 100 heel to knee taps
• 100 seated leg presses
• 100 calf extensions
• Walked 5 km (3 miles)

• BG at 8.30 a.m. was 7.6 (137)
• BG at 1.15 p.m. was 5.3 (95)

MEDICATION

• Metformin at 8,40 a.m.
• Lisinopril at 8.40 a.m.
• Metformin at 6.30 a.m.

DIET

• Oatmeal with teff, chia, flax, peanut butter, walnuts, almonds, and milk
• Half-boiled egg
• Cup of coffee
• Tofu with cauliflower and tomatoes
• Blender juice with grapefruit, apple, and kale
• Two slices of thirteen grade bread with an egg and butter
• Cup of warm milk with cocoa

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 squats
• 100 torso twists
• 100 knee bends
• 100 mountain climbers
• 100 leg swings
• 100 heel raises
• 100 lateral steps
• 100 wrist curls
• 100 hand grip crunches
• 100 hammer curls
• 100 biceps curls
• 100 boxer shuffles
• 100 high knee lifts
• 100 torso bends
• 100 heel to knee taps
• 100 hamstring curls
• 100 alternate toe taps
• 100 marches in place
• 100 alternate knee crunches
• 100 alternate heel taps
• Walked 5 km (3 miles)

• BG at 8.10 a.m. was 7.1 (128)

MEDICATION

• Metformin at 8.15 a.m. 
• Lisinopril at 8.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with peanut butter
• Twelve-grain roll with cheese and an egg sunny side up
• Blended juice with grapefruit, apple, and kale
• Basmati rice with haddock, organic tomatoes, pickled cucumber, and kale
• Whole wheat tortilla wrap with cheese and mushroom
• Cup of warm milk with cocoa

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 squats
• 100 abdominal crunches
• 100 jackknife crunches
• 100 alternate knee crunches
• 100 boxer shuffles
• 100 mountain climbers
• 100 hand grip crunches
• 100 heel raises
• 100 lateral steps
• 100 leg swings
• 100 wrist curls
• 100 torso twists
• 100 hammer curls
• 100 torso bends
• 100 knee pulls
• 100 biceps curls
• 100 alternate toe taps
• 100 hamstring curls
• 100 alternate heel taps
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 7.3 (132)
• BG at 2.40 p.m. was 5.7 (103)

MEDICATION

• Metformin  8.15 a.m.
• Lisinopril at 8.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, flax, and milk
• One half-boiled egg
• Basmati rice with spicy lamb chops, cabbage, and yogurt

EXERCISES

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 hand grip crunches
• 100 heel raises
• 100 alternate heel taps
• 100 mountain climbers
• 100 biceps curls
• 100 hammer curls
• 100 hamstring curls
• 100 torso bends
• 100 torso twists
• 100 leg swings
• 100 alternate knee crunches
• 100 leg swings
• Walked 5 km (3 miles)

• BG at 9.00 a.m. was 8.2 (147)
• BG at 11.05 a.m. was 6.8 (123)

MEDICATION

• Metformin at 9.10 a.m.
• Lisinopril at 9.10 a.m.

DIET

• Oatmeal with teff, chia, flax, and milk
• Twelve-grain bread roll with egg omelet
• Cup of coffee with raw Australian honey
• Julienned carrot for mid-morning snack
• Basmati rice with spicy pork, lentils, and okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 hand grip crunches
• 100 alternate knee crunches
• 100 knee bends
• 100 torso bends
• 100 torso twists
• 100 mountain climbers
• 100 squats
• 100 alternate heel taps
• 100 alternate heel to knee taps
• 100 alternate toe taps
• 100 heel raises
• 100 hamstring curls
• 100 wrist curls
• 100 leg swings
• 100 biceps curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 6.30 a.m. was 7.7 (139)

MEDICATION

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

DIET

• Oatmeal with teff, chia, flax, and peanut butter
• Half-boiled egg
• Slice of cheese pizza
• Basmati rice with tofu and broccoli
• Whole wheat tortilla wrap with mozzarella cheese and romaine lettuce

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 alternate heel taps
• 100 torso bends
• 100 torso twists
• 100 tree poses
• 100 alternate knee crunches
• 100 knee bends
• 100 alternate toe taps
• 100 hand grip crunches
• 100 leg swings
• 100 mountain climbers
• 100 knee lifts
• 100 marches in place
• 100 wrist curls
• 100 squats
• 100 hammer curls
• 100 biceps curls
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 7.8 (140)
• BG at 5.30 p.m. was 6.7 (121)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• Metformin at 8.00 p.m.

DIET, Oatmeal with teff, chia, flax, sesame, and milk

• Two slices of garlic and herb Italian bread with havarti cheese and button mushrooms
• One apple
• Basmati rice with calamari, halibut, broccoli, cauliflower, and carrots

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 squats
• 100 abdominal crunches
• 100 jackknife crunches
• 100 knees and hip swings
• 100 alternate heel to knee taps
• Walked 5 km (3 km)

• BG at 8.00 a.m. was 7.4 (134)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 7.10 p.m.

DIET

• Oatmeal with teff, chia, flax, walnuts, almonds, blueberries, and milk
• Slice of blueberry muffin
• Basmati rice with romaine lettuce, cabbage, and home-made dill pickle
• Five-cheese pizza with button mushrooms
• Two scoops of ice cream

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 squats
• 100 heel raises
• 100 torso twists
• 100 torso bends
• 100 alternate toe windmills
• 100 arm swings
• 100 knee bends
• 100 cross toe touches
• 100 wrist curls
• 100 hammer curls
• 100 biceps curls
• 100 lateral steps
• 100 alternate heel taps
• 100 hand grip crunches
• 100 bent torso arms swings
• 100 boxer shuffles
• 100 high knee lifts
• 100 marches in place
• Walked 5 km (3 miles)

• BG at 7.10 a.m. was 7.9 (143)
• BG at 12.30 p.m. was 6.2 (110)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.10 p.m.

DIET

• Oatmeal with almonds, walnuts, peanut butter, and milk
• Cup of warm milk
• Basmati rice with dandelions, yogurt, tomato, and salmon
• Peanuts for mid-afternoon snack
• Salad with romaine lettuce, tomatoes, dill pickle, and cottage cheese

EXERCISE

• 3 minutes of yoga
• 30 minutes deep breathing
• 100 cross toe touches
• 100 marches in place
• 100 torso bends
• 100 torso bends
• 100 torso twists 
• 100 heel raises
• 100 mountain climbers
• 100 knee bends
• 100 knee bends
• 100 high knee lifts
• 100 alternate heel taps
• 100 alternate heel knee taps
• 100 hamstring curls
• 100 boxer shuffles
• 100 wrist curls
• 100 lateral steps
• 100 hand grip crunches
• 100 hammer curls
• 100 biceps curls
• 100 alternate knee crunches
• 100 abdominal crunches
• 100 jackknife crunches
• Walked 5 km (3 miles)

• BG at 7.45 a.m. was 7.3 (131)
• BG at 1.00 p.m. was 6.4 (115)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with almonds and walnuts
• Cup of coffee
• Small garbanzo fritter
• Mug of blended juice made with an apple, a tomato, and orange juice
• Stir-fried broccoli, cauliflower, carrot, and slices of pork
• Whole wheat tortilla with mozzarella cheese

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 side to side steps
• 100 tree poses
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 mountain climbers
• 100 knee bends
• 100 boxer shuffles
• 100 torso bends
• 100 wrist curls
• 100 biceps curls
• 100 hammer curls
• 100 lateral steps
• 100 torso twists
• 100 hand grip crunches
• 100 alternate knee crunches
• 100 leg swings
• 100 squats
• 100 hamstring curls
• 100 high knee lifts
• Climbed 400 steps
• Walked 5 km (3 miles)

• BG at 6.50 a.m. was 7.2 (130)
• BG at 12.50 p.m. was 5.5 (99)

MEDICATION

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

DIET

• Oatmeal with walnuts and almonds
• Large gulf shrimps with broccoli and carrots
• Slice of cheesecake with ice cream
• Peanuts for mid-afternoon snack
• Quinoa burger with carrot and chicken floss

EXERCISES

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 side step jacks
• 100 hamstring curls
• 100 mountain climbers
• 100 wrist curls
• 100 biceps curls
• 100 hammer curls
• 100 leg swings
• 100 heel raises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 alternate knee crunches
• 100 boxer shuffles
• 100 lateral steps
• 100 tree poses
• 100 side to side steps
• Climbed 400 steps
• Walked 5 km (3 miles)

• BG at 8.30 a.m. was 6.7 (121)
• BG at 1.30 p.m. was 6.2 (111)

MEDICATION

• Metformin at 8.45 a.m.
• Lisinopril at 8.45 a.m.
• Metformin at 6.45 p.m.

DIET

• Oatmeal with teff, chia, flax, walnuts, almonds, quinoa, and milk
• Cup of coffee
• Blended juice with tomato, and celery for mid-morning snack
• Basmati rice with salmon and dandelions
• Whole wheat tortilla with mozzarella cheese
• Cup of warm milk with cocoa

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 knee bends
• 100 lateral steps
• 100 side steps
• 100 heel raises
• 100 hand grip crunches
• 100 squats
• 100 alternate elbow to knee lifts
• 100 wrist curls
• 100 biceps curls
• 100 hammer curls
• 100 standing knee pulls
• 100 jumping jacks
• 100 leg swings
• 100 torso twists
• 100 mountain climbers
• 100 side squats
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 6.55 a.m. was 8.1 (145)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with chia, teff, flax, and peanut butter
• Cup of coffee
• Home-made juice with red delicious apple, celery, tomato, and orange juice for mid-morning snack
• Slow-fried haddock with lentils, tomatoes, and dandelion
• Cup of tea
• Muffin with sausage

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 boxer shuffles
• 100 torso bends
• 100 squats
• 100 mountain climbers
• 100 cobra poses
• 100 side squats
• 100 heel raises
• 100 leg swings
• 100 lateral steps
• 100 torso twists
• 100 knee bends
• 100 high knee lifts
• 100 hand grip crunches
• 100 biceps curls
• 100 hammer curls
• 100 side steps
• 100 wrist curls
• 100 tree poses
• Walked 5 km (3 miles)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, flax, and milk
• Smoothie with gala apple, celery, tomato, and orange juice for mid-morning snack
• Pasta rotini with kale, carrot, and mole sauce
• Grapefruit for mid-afternoon snack
• Whole grain tortilla wrap with mozzarella cheese
• Cup of warm milk with cocoa

EXERCISE

• 30 seconds yoga
• 30 seconds deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 leg swings
• 100 mountain climbers
• 100 hand grip crunches
• 100 boxer shuffles
• 100 heel raises
• 100 wrist curls
• 100 lateral steps
• 100 torso twists
• 100 high knee pulls
• 100 knee bends
• 100 side squats
• 100 hammer curls
• 100 biceps curls
• 100 squats
• Walked 5 km ( 3 miles)

• BG at 7.10 a.m. was 7.7 (138)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff, chia, flax, and milk
• One half-boiled egg
• One navel orange
• Red grapefruit for mid-morning snack

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 abdominal crunches
• 100 squats
• 100 lateral steps
• 100 jackknife crunches
• 100 side step jacks
• 100 boxer shuffles
• 100 side squats
• 100 heel raises
• 100 wrist curls
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 100 knee bends
• 100 jumping jacks
• 100 torso twists
• 100 leg swings
• 100 hand grip crunches
• 100 hamstring curls
• Walked 5 km (3 miles)

• BG at 7.40 a.m. was 7.4 (134)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 9.30 p.m.

DIET

• Oatmeal with teff, chia, flax, peanut butter, banana, and milk
• Two half-boiled eggs
• Grilled chicken and whole grain bread
• Bowl of peanuts for mid-afternoon snack

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 lateral steps
• 100 squats
• 100 side step jacks
• 100 jumping jacks
• 100 side squats
• 100 knee bends
• 100 seated knee lifts
• 100 seated lateral steps
• 100 wrist curls
• 100 boxer shuffles
• 100 torso bends
• 100 hammer curls
• 100 mountain climbers
• 100 biceps curls
• 100 heel raises
• 100 torso twists
• 100 leg swings
• Walked 5 km (3 miles)

• BG at 7.30 was 7.1 (127)
• BG at 1.00 p.m. was 5.9 (106)

MEDICATION

• Metformin at 7.35 a.m.
• Lisinopril at 7.35 a.m.
• Metformin at 6.45 p.m.

DIET

• Oatmeal with teff, chia, flax, peanut butter, almonds, walnuts, and milk
• Slice of twelve-grain bread with cottage cheese
• One half-boiled egg
• Bowl of blueberries with yogurt for mid-morning snack
• Basmati rice with stir-fried pork and Boston lettuce
• Whole grain tortilla wrap with cheese
• Cup of warm milk with cocoa

EXERCISE

• 30 minutes yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 stationary marches
• 100 100 side steps
• 100 mountain climbers
• 100 leg swings
• 100 wrist curls
• 100 hammer curls
• 100 biceps curls
• 100 side squats
• 100 heel raises
• 100 torso bends
• 100 hamstring curls
• 100 high knee jacks
• Walked 5 km (3 miles)

• BG at 7.15 a.m. was 6.8 (123) 
• BG at 12.45 p.m. was 5.4 (98)
• BG at 10.00 p.m. was 6.7 (121)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 6.15 p.m.

DIET

• Oatmeal with peanut butter and blueberries
• Poached egg
• Grapefruit for mid-morning snack
• Sausage muffin and salad
• Cup of tea
• Fried haddock with almonds, walnuts, cottage cheese, and salad
• Cup of warm milk with cocoa

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 side step jacks
• 100 mountain climbers
• 100 tree poses
• 100 squats
• 100 lateral steps
• 100 heel raises
• 100 hand grip crunches
• 100 boxer shuffles
• 100 leg swings
• 100 high knee lifts
• 100 wrist curls
• 100 torso twists
• 100 torso bends
• 100 biceps curls
• 100 hamstring curls
• 100 hammer curls
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 6.25 a.m. was 7.7 (139)
• BG at 8.40 a.m. was 6.9 (125)
• BG at 1.15 p.m. was 5.8 (105)

MEDICATION

• Metformin at 8.45 a.m.
• Lisinopril at 8.45 a.m.
• Metformin at 7.15 p.m.

DIET

• Oatmeal with peanut butter
• Glutinous rice with shredded barbecued chicken and salad with romaine lettuce, walnuts, cottage cheese, and olive oil
• Basmati rice with fried tofu, broccoli, and lentils
• One gala apple

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 wrist curls
• 100 squats
• 100 lateral steps
• 100 high knee lifts
• 100 boxer shuffles
• 100 torso twists
• 100 heel raises
• 100 hand grip crunches
• 100 biceps curls
• 100 hammer curls
• 100 squats
• 100 side step jacks
• 100 high knee pulls
• 100 mountain climbers
• 100 leg swings
• 100 hamstring curls
• 100 forward lunges
• 100 side lunges
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 7.5 (136)
• BG at 1.15 p.m. was 6.2 (112)

MEDICATION

• Metformin at 8.10 a.m.
• Lisinopril at 8.10 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with quinoa, peanut butter, teff, and chia
• One half-boiled egg
• Half a grapefruit
• One 12-grain roll with swiss cheese
• Basmati rice with eggplant and tomatoes
• Banana fritters
• Bowl of peanuts

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 lateral steps
• 100 hand grip crunches
• 100 wrist curls
• 100 hammer curls
• 100 biceps curls
• 100 torso twists
• 100 leg swings
• 100 boxer shuffles
• 100 squats
• 100 high knee lifts
• 100 heel raises
• 100 mountain climbers
• 100 boxer shuffles
• 100 jumping jacks
• 100 side step jacks
• Walked 5 km (3 miles)

• BG at 7.20 a.m. was 6.5 (117)
• BG at 12.05 p.m. was 5.7 (103)

MEDICATION

• Metformin at 7.25 a.m.
• Lisinopril at 7.25 a.m.
• Metformin at 11.00 p.m.

DIET

• Oatmeal with blueberries, walnuts, and almonds
• Cup of coffee
• Basmati rice with lentils, tuna, eggs, and beet
• Two slices of chocolate cake for mid afternoon snack
• Quinoa porridge with fried haddock and eggplant

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 abdominal curls
• 100 jackknife lunges
• 100 boxer shuffles
• 100 squats
• 100 heel raises
• 100 hand grip crunches
• 100 mountain climbers
• 100 cobra poses
• 100 high knee lifts
• 100 wrist curls
• 100 hammer curls
• 100 biceps curls
• 100 triceps extensions
• 100 leg swings
• 100 hamstring curls
• 100 lateral steps
• Walked 5 km (3 miles)

• BG at 8.10 a.m. was 8.3 (150)
• BG at 1.25 p.m. was 5.2 (94)

MEDICATION

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

DIET

• Oatmeal with blueberries, peanut butter, almonds, and walnuts
• Slice of whole wheat bread with Finlandia butter
• Sausage and whole green bread
• Brown rice with baked chowder and stir-fried broccoli

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 lateral steps
• 100 high knee lifts
• 100 wrist curls
• 100 biceps curls
• 100 hammer curls
• 100 hand grip crunches
• 100 high knee jacks
• 100 heel raises
• 100 mountain climbers
• 100 torso twists
• 100 abdominal crunches
• 100 jackknife lunges
• 100 squats
• 100 boxer shuffles
• 100 leg swings
• 100 hamstring curls
• Walked 5 km (3 miles)

• BG at 7.25 a.m. was 7.7 (139)
• BG at 12.30 p.m. was 5.7 (103)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with blueberries and peanut butter
• Cup of coffee
• Peanuts for mid-morning snack
• Brown rice with prawns
• One banana 
• Salad with romaine lettuce, raisins, walnuts, and olive oil

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 squats
• 100 high knee marches
• 100 leg swings
• 100 torso twists
• 100 lateral steps
• 100 high knee jacks
• 100 hamstring curls
• 100 mountain climbers
• 100 wrist curls
• 100 hammer curls
• 100 biceps curls
• 100 hand grip crunches
• 100 heel raises
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 4.40 a.m. was 7.8 (140)
• BG at 1.45 p.m. was 6.4 (115)

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• Metformin at 8.00 p.m.

DIET

• Two eggs sunny side up
• Cup of coffee
• Fried hake with basmati rice and celery
• Fried rice with lentils and okra
• Cup of milk with cocoa

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 hamstring curls
• 100 mountain climbers
• 100 jumping jacks
• 100 high knee jacks
• 100 jackknife lunges
• 100 tree poses
• 100 squats
• 100 heel raises
• 100 wrist curls
• 100 hammer curls
• 100 biceps curls
• 100 hand grip crunches
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 7.35 a.m. was 7.3 (131)
• BG at 12.30 p.m. was 6.2 (112)

MEDICATION

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

DIET

• Oatmeal with walnuts and almonds
• One half-boiled egg
• Boiled sweet potato

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 jumping jacks
• 100 hand grip crunches
• 100 squats
• 100 tree poses
• 100 mountain climbers
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 hamstring curls
• 100 high knee jacks
• Walked 5 km (3 miles)

• BG at 6.15 a.m. was 8.44 (152)
• BG at 1.15 p.m. was 5.7 (103)

MEDICATION

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

DIET

• Oatmeal with peanut butter
• One half-boiled egg
• Mug of plain tea
• Homemade empanada with chicken floss and red bell pepper
• Fried rice

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 jumping jacks
• 100 squats
• 100 mountain climbers
• 100 hamstring curls
• 100 biceps curls
• 100 hammer curls
• 100 wrist curls
• 100 heel raises
• 100 high knee jacks
• 100 hand grip crunches
• 100 tree poses
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 8.27 (149)

MEDICATION

• Metformin at 8.05 a.m.
• Lisinopril at 8.05 a.m.

DIET

• Oatmeal with blueberries
• Banana fritter
• Cup of coffee
• One half-boiled egg
• Two slices of whole wheat bread with Finlandia butter
• Tofu soup with Italian hot sausages, romaine lettuce, and eggplant
• Whole grain tortilla wrap with cheese, lettuce, and romaine lerruce

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 jumping jacks
• 100 squats
• 100 mountain climbers
• 100 heel raises
• 100 tree poses
• 100 hamstring curls
• 100 hand grip crunches
• 100 high knee jacks
• 100 high knee jacks
• 100 wrist curls
• 100 biceps curls 
• 100 hammer curls
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 7.15 a.m. was 6.71 (121)
• BG at 12.45 p.m. was 6.16 (111)

• BP at 9.00 a.m. was 130/82 taken at Helen Hunt

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with blueberries, almonds, and walnuts
• One half boiled egg
• One McMuffin sausage
• Noodle soup with tofu and dandelion greens

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 hammer curls
• 100 biceps curls
• 100 mountain climbers
• 100 heel raises
• 100 hand grip crunches
• 100 wrist curls
• 100 squats
• 100 high knee jacks
• 100 hamstring curls
• 100 jumping jacks
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was 6.88 (124)
• BG at 11.55 a.m. was 5.33 (96)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with walnuts, almonds, strawberries, and peanut butter
• Two slices of fried plantains
• Mug of milk
• Slice of whole grain bread with pink salmon, lentils, and okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 squats
• 100 tree poses
• 100 mountain climbers
• 100 heel raises
• 100 hand grip crunches
• 100 hamstring curls
• 100 wrist curls
• 100 jumping jacks
• 100 high knee jacks
• 400 stair steps
• Walked 5 km (4 miles)

• BG at 7.22 a.m. was 7.9 (143)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, walnuts, almonds, peanut butter, and milk
• Cup of milk
• Light lunch of grapes and cheese
• Pink salmon with celery and potatoes

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 squats
• 100 heel raises
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hamstring curls
• 100 wrist curls
• 100 mountain climbers
• 100 high knee jacks
• 100 jumping jacks
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 8.16 (147)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with blueberries and sesame seeds
• Half-boiled egg
• Mug of plain tea
• Tomato soup with collards
• Potato salad with romaine lettuce

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 squats
• 100 tree poses
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hand grip crunches
• 100 wrist curls
• 100 mountain climbers
• 100 heel raises
• 100 high knee jacks
• 100 hamstring curls
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 7.15 a.m. was 8.10 (146)

MEDICATION

• Metformin at 7.20 a.m.
• Lisinopril at 7.20 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with teff, chia, and blueberries
• One half-boiled egg
• Banana fritters for mid morning snack
• Tomato soup with celery, and cheese
• Chicken mesquite with chicken salad and tortellini pasta
• Two slices of toasted whole grain bread with cheese

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 wrist curls
• 100 hammer curls
• 100 biceps curls
• 100 triceps extensions
• 100 squats
• 100 hand grip crunches
• 100 heel raises
• 100 mountain climbers
• 100 high knee jacks
• Walked 5 km (3 miles)

• BG at 7.50 a.m. was 8.05 (145)
• BG at 1.25 p.m. was 6.16 (111)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 9.00 p.m.

DIET

• Oatmeal with blueberries
• Cauliflower fritter for mid morning snack
• Brown rice with salmon, and red cabbage
• Mandarin orange for mid afternoon snack
• Brown rice with spicy calamari and red cabbage

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 heel raises
• 100 jumping jacks
• 100 hamstring curls
• 100 hand grip crunches
• 100 wrist curls
• 100 high knee jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 8.50 a.m. was 7.05 (127)
• BG at 2.00 p.m. was 6.16 (111)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 6.15 a.m.

DIET

• Oatmeal with teff, chia, flax, peanut butter, and sesame seeds
• One half-boiled egg
• Cup of coffee with organic raw unfiltered Australian honey
• Slices of boiled purple top turnip
• Brown rice with lentils, okra, and spicy peanuts
• Two slices of mango
• Whole wheat tortilla wrap with mozzarella cheese

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 squats
• 100 mountain climbers
• 100 hand grip crunches
• 100 hamstring curls
• 100 heel raises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 wrist curls
• 100 high knee jacks
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 6.50 a.m. was 10.77 (194)
• BG at 3.45 p.m. was 5.99 (108)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, almonds, walnuts, and milk
• One half-boiled egg
• Cup of coffee
• One sweet corn on the cob
• Naan with spicy chicken, lentils, and okra
• Mango for dessert
• One ice cream cone
• Handful of unsalted peanuts

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 squats
• 100 heel raises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hamstring curls
• 100 high-knee jacks
• 100 hand grip crunches
• 100 mountain climbers
• 100 wrist curls
• 100 tree poses
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 5.30 a.m. was 8.21 (141)
• BG at 11.45 a.m. was 5.83 (105)

MEDICATION

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

DIET

• Oatmeal with chia, teff, peanut butter, and sesame seeds
• One half boiled egg
• Cup of coffee
• Cauliflower fritter with havarti cheese, and potato salad
• Slice of cantaloupe
• Basmati rice with spicy chicken and broccoli
• Ice-cream cone

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 squats
• 100 high-knee jacks
• 100 heel raises
• 100 hand grip crunches
• 100 mountain climbers
• 100 hamstring curls
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 wrist curls
• 400 stair steps
• Walked 5km (3 miles)

• BG at 7.05 a.m. was 7.77 (140)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, chickpeas, walnuts, almonds, and milk
• Slice of cheesecake
• Cup of coffee with raw unfiltered Australian honey
• Fried chicken breast with celery
• Basmati rice with lentils, eggplant, and broccoli
• Slice of cantaloupe

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife lunges
• 100 squats
• 100 hamstring curls
• 100 hand grip crunches
• 100 high knee jacks
• 100 mountain climbers
• 100 heel raises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.15 a.m. was 7.27 (131)

MEDICATIONS

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.15 p.m.

DIET

• Oatmeal with teff, chia, peanut butter, sesame seeds, and milk
• Slice of cheesecake
• McMuffin sausage
• Banana fritters for mid afternoon snack
• Quinoa with okta, eggplant, lentils, and collard

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 heel raises
• 100 high knee jacks
• 100 mountain climbers
• 100 hand grip crunches
• 100 hamstring curls
• 100 squats
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• Walked 5km (3 miles)

• BG at 7.00 a.m. was 10.16 (183)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• Metformin at 6.30 p.m.

DIET

• Oatmeal with chia, teff, flax, and milk
• Cup of coffee 
• Mango for mid morning snack
• Sausage McMuffin 
• Rice with lentils, okra, and bokchoy

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 hamstring curls
• 100 hand grip crunches
• 100 squats
• 100 heel raises
• 100 alternate toe touches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 7.45 a.m. was 8.55 (154)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with chia, teff, peanut butter, and milk
• Two slices of toasted whole grain bread with Finlandia butter for mid morning snack
• Whole grain pasta with salmon, beet, and sweet potato
• Brown rice with lentils, red cabbage, kale, and a slice of salmon

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 mountain climbers
• 100 squats
• 100 hand grip crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 hamstring curls
• 600 stair steps
• Walked 5km (3 miles)

• BG at 7.00 a.m. was 8.82
• BG at 1.15 p.m. was 6.60 (119)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 p.m.
• Metformin at 6.15 p.m.

DIET

• Oatmeal with teff, chia, and milk
• One half-boiled egg
• Brown rice with lentils, salmon, and bokchoy
• Slice of cheesecake with strawberries
• Small naan with spicy mackerel and salad
• Glass of fresh watermelon juice

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 squats
• 100 hamstring curls
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 6.25 a.m. was 7.21 (130)

MEDICATION

• Metformin at 6.45 a.m.
• Lisinopril at 6.45 a.m.
• Metformin at 10.00 a.m.

DIET

• Oatmeal with teff and chia
• One half-boiled egg
• One cup of coffee
• Slice of cheesecake
• Brown rice with salmon and spinach
• Slice of cheesecake

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 hand grip crunches
• 100 heel raises
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 6.30 a.m. was 6.66 (120)

• BP at 8.20 a.m. was 122/76

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 6.20 p.m.

DIET

• Oatmeal with peanut butter, walnuts, and almonds
• One half boiled egg
• Cup of black tea'
• Walnuts and almonds for mid morning snack
• Rotini with spicy mackerel, romaine lettuce, and walnuts
• Strawberries and peaches for afternoon snack
• Whole wheat tortilla wrap with havarti cheese
• One banana and a mango for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 high knee jacks
• 100 hamstring curls
• 100 heel raises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 jumping jacks
• 100 hand grip crunches
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 6.00 a.m. was 7.77 (140)

MEDICATION

• Metformin at 6.15 a.m.
• Lisinopril at 6.15 a.m.
• Metformin at 7.30 p.m.

DIET

• One half-boiled egg
• One small sweet potato
• Soup with cod, spinach, shrimp, and broccoli
• Slice of whole grain bread
• One corn on the cob with brown rice, spicy mackerel, and broccoli
• One eastern peach

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdomen crunches
• 100 jackknife crunches
• 100 squats
• 100 alternate toe touches
• 100 hand grip crunches
• 100 mountain climbers
• 100 heel raises
• 100 jumping jacks
• 100 hammer string curls
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 7.50 a.m. was 8.49 (153)
• BG at 7.00 p.m. was 5.55 (100)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.20 p.m.

DIET

• One boiled sweet potato
• Cup of coffee with raw honey
• Sticky rice with chicken floss, celery, red onion, and grape tomatoes
• Fried rice with pork, broccoli, and grape tomatoes
• Two juicy eastern peaches

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 squats
• 100 heel raises
• 100 high knee jacks
• 100 mountain climbers
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 7.50 a.m. was 8.32 (150)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with peanut butter
• Quinoa and chickpea porridge with okra
• Homemade cheese pizza with spinach and grape tomatoes

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 high knee jacks
• 100 alternate toe touches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 100 squats
• 600 stair steps
• Walked 3 miles

• BG at 6.10 a.m. was 8.16 (147)
• BG at 2.10 p.m. was 5.77 (104)

MEDICATION

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

DIET

• Oatmeal with peanut butter and walnuts
• Grilled salmon with lentils and okra
• Homemade banana bread for mid afternoon snack
• Grilled salmon with lentils, okra, and quinoa porridge
• Glass of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 heel raises
• 100 alternate toe touches
• 100 high knee jacks
• 100 jumping jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 600 stair steps
• Walked 3 miles

• BG at 7.30 a.m. was 7.27 (131)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 7.00 p.m.

DIET

• One small boiled sweet potato
• Cup of coffee 
• Oatmeal with chia, teff, almonds, walnuts, and milk
• Stir fried rice with eggs, mushrooms, celery, and bokchoy
• Slice of homemade banana bread for mid afternoon snack
• Stir fried rice

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 jumping jacks
• 100 high knee jacks
• 600 stair steps
• Walked 3 miles

• BG at 6.05 a.m. was 8.10 (146)

MEDICATION

• Metformin at 6.15 a.m.
• Lisinopril at 6.15 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with teff, chia, almonds, walnuts, peanut butter, and milk
• Lentils with okra, quinoa, celery
• Cup of tea
• One navel orange for mid afternoon snack
• Grilled Atlantic salmon with bokchoy and quinoa

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 high knee jacks
• 100 heel raises
• 100 hand grip crunches
• 100 jumping jacks
• 100 mountain climbers
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hamstring curls
• 100 cobra poses
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 7.66 (138)

MEDICATION

• Metformin at 8.10 a.m.
• Lisinopril at 8.10 a.m.
• Metformin at 6.00 p.m.

DIET

• Oatmeal with millet, blueberries, and millet
• Two pancakes
• One half boiled egg
• Brown rice with cabbage and mushrooms

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 hand grip crunches
• 100 squats
• 100 jumping jacks
• 100 heel raises
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 9.09 (164)

MEDICATION

• Metformin at 7.10 a.m.
• Lisinopril at 7.10 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, banana, and milk
• One half-boiled egg
• One small boiled sweet potato
• Basmati rice with roast chicken, cabbage, carrot, and button mushroom
• One banana for mid-afternoon snack
• Tortilla wrap with mozzarella cheese, mushroom, grape tomatoes, and romaine lettuce
• Blueberries for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 box squats
• 100 heel raises
• 100 mountain climbers
• 100 high knee jacks
• 100 jumping jacks
• 100 hand grip crunches
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 7.42 a.m. was 6.7 (121)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, almonds, and peanut butter
• One half-boiled egg
• Slice of pizza with cheese topping
• Stir-fried mung bean noodle with cabbage, celery, carrots, and eggs

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 heel raises
• 100 stair steps
• Walked 5 km (3 miles)

NOTE

My A1C taken on August 17th was 6.8

• BG at 7.00 a.m. was 163 (9.05)
• BG at 2.50 p.m. was 122 (6.77)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.10 p.m.

DIET

• Oatmeal with teff, chia, almonds, banana, and milk
• Gala apple for mid morning snack
• Strawberry milk shake with strawberries and peanut butter
• Celery sticks with peanut butter
• Orange for mid afternoon snack
• Brown rice with fried gizzards, lentils, and romaine lettuce

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercise
• 100 abdominal crunches
• 100 jackknife crunches
• 100 jumping jacks
• 100 knee-high jacks
• 100 box squats
• 100 heel raises
• 100 stair steps
• 100 hand grips
• 100 mountain climbers
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.45 a.m. was 8.43 (152)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 9.00 p.m.

DIET

• Oatmeal with teff, chia, almonds, craisins, and peanut butter
• Brown rice with lentils, eggplant, stir-fried potato, and salad
• Apple and orange for mid afternoon snack
• Whole grain tortilla with cheese, romaine lettuce, and grape tomatoes

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercise
• 100 abdominal crunches
• 100 box squats
• 100 jackknife crunches
• 100 jumping jacks
• 100 high-knee jacks
• 100 heel raises
• 100 mountain climbers
• 100 stair steps
• Walked 5 km (3 miles)

NOTE

I was down with a bad cough for about two weeks

• BG at 7.20 a.m. was 7.60 (137)

MEDICATION

• Metformin at 7.30 a.m.
• Perindopril at 7.30 a.m.

DIET

• Oatmeal with teff, chia, and cocoa
• Flatbread with lentils

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 box squats
• 100 jackknife crunches
• 100 hand grip crunches
• 100 jumping jacks
• 100 high knee jacks
• 100 heel raises
• 100 stair steps
• 100 hamstring curls
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• Walked 5 km (3 mile)

• BG at 7.05 a.m. was 5.77 (104)

MEDICATION

• Metformin at 7.15 a.m.
• Perindopril at 7.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Flatbread with lentils
• Noodle soup with mushroom, tofu, napa cabbage
• Rice with bottle gourd

EXERCISE

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

• BG at 8.00 a.m. was 5.72 (103)

MEDICATION

• Metformin at 8.15 a.m.
• Perindopril at 8.15 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with raisins, prunes, and banana
• Brown rice with spicy chicken, tofu, and long beans

EXERCISE

• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• Walked 5 km (3 miles)

• BG at 7.07 a.m. was 7.21 (130)
• BG at 1.07 p.m. was 6.27 (113)

MEDICATION

• Metformin at 7.15 a.m.
• Perindopril at 7.15 a.m.
• Metformin at 7.15 p.m.

DIET

• Oatmeal with chia, teff, and cocoa
• One half-boiled egg
• Spicy chicken with brown rice, spinach, and winged beans
• Mixed vegetable soup

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 heel raises
• 100 hamstring curls
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hand grip crunches
• 100 mountain climbers
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 8.10 a.m. was 6.66 (120)

MEDICATION

• Metformin at 8.15 a.m.
• Perindopril at 8.10 a.m.
• Metformin at 10.00 p.m.

DIET

• Oatmeal with chia, teff, and cocoa
• Fried rice with mixed vegetables
• Noodle soup with bitter gourd and cucumber

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 hand grip crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 mountain climbers
• 100 heel raises
• 100 stair steps
• Walked 5 km (3 miles)

• BG at 9.00 a.m. was 7.60 (137)

MEDICATION

• Metformin at 9.15 a.m.
• Perindopril at 9.15 a.m.
• Metformin at 9.00 p.m.

DIET

• One half-boiled egg
• Oatmeal with chia, cocoa, and teff
• Rice with lamb, fish, and potatoes
• Flatbread with lentil

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 mountain climbers
• 100 jackknife crunches
• 100 hamstring curls
• 100 high knee jacks
• 100 jumping jacks
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 stair steps
• Walked 5 km (3 miles)

• BG at 8.07 a.m. was 6.49 (117)

MEDICATION

• Metformin at 8.15 a.m.
• Perindopril at 8.15 a.m.
• Metformin at 6.00 p.m.

DIET

• Flatbread with lentil
• Cup of tea with milk
• Brown rice with chicken thighs
• Thai fried rice with chicken, salad, and lassi

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 heel raises
• 100 stair steps
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 8.17 a.m. was 6.83 (123)
• BG at 4.30 p.m. was 6.44 (116)

MEDICATION

• Metformin at 8.30 a.m.
• Perindopril at 8.30 a.m.
• Metformin at 8.45 p.m.

DIET

• Oatmeal with teff, chia, and milk
• Croissant for mid morning break
• Fried rice with tempe, tofu, fish cake, and spinach

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 hamstring curls
• 100 heel raises
• 100 hand grip crunches
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 6.45 a.m. was 6.38 (115)

MEDICATION

• Metformin at 7.00 a.m.
• Perindopril at 7.00 a.m.
• Metformin at 7.30 p.m.

DIET

• Flatbread with lentils
• Cup of tea
• Brown rice with scrambled egg, tempe, fish cake, and okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 hand grip crunches
• 100 stair steps
• 100 heel raises
• 100 jumping jacks
• 100 high knee jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 100 hamstring curls
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was 7.10 (128)
• BG at 12.50 p.m. was 6.16 (111)

MEDICATION

• Metformin at 7.45 a.m.
• Perindopril at 7.45 a.m.
• Metformin at 7.30 p.m.

DIET

• Flatbread with lentils
• Cup of tea
• Brown rice with lentils, eggplant, okra, and potato
• Layered rice cake for mid afternoon snack
• Brown rice with lentils and bitter gourd

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 hamstring curls
• 100 high knee jacks
• 100 jumping jacks
• 100 heel raises
• 100 mountain climbers
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps extensions
• 100 hammer curls
• 100 yoga tree poses
• Walked 5 km (3 miles)

Layered Rice Cake

(http://www.mykeuken.com/2016/10/pandan-custard-glutinous-rice-layers.html)

• BG at 7.10 a.m. was 7.10 (128)
• BG at 12.54 p.m. was 6.33 (114)

MEDICATION

• Metformin at 7.15 a.m.
• Perindopril at 7.15 a.m.
• Metformin at 7.10 p.m.

DIET

• Oatmeal with cocoa and milk
• Brown rice with snake gourd, tofu, and tomatoes
• Brown rice with tofu, squash, and egg

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 hamstring curls
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 jumping jacks
• 100 stair steps
• 100 hand grip crunches
• 100 high knee jacks
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 8.05 a.m. was 6.71 (121)

MEDICATION

• Metformin at 8.15 a.m.
• Perindopril at 8.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Cup of coffee
• Brown rice with spicy chicken, bottle gourd, string beans, and yogurt
• Cup of tea
• Banana for mid afternoon snack
• Brown rice with jacket fish, lentils, and sweet potato leaves

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 heel raises
• 100 mountain climbers
• 100 high knee jacks
• 100 jumping jacks
• 100 stair steps
• 100 hamstring curls
• Walked 5 km (3 miles)

Jacket Fish

(http://kuala-lumpur.all.biz/fish-fresh-frozen-cencaru-g59025#.WWTPgtV9600)

• BG at 8.30 a.m. was 7.27 (131)
• BG at 12.15 p.m. was 6.71 (121)

MEDICATION

• Metformin at 8.45 a.m.
• Perindopril at 8.45 a.m.

DIET

• Oatmeal with chia, teff, cocoa, and milk
• Cup of tea
• Flatbread with lentils
• Stir fried flat noodles

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 jumping jacks
• 100 mountain climbers
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 high knee jacks
• 100 heel raises
• 100 stair steps
• 100 hamstring curls
• 100 wall sits
• Walked 5 km (3 miles)

MEDICATION

• Metformin at 7.00 a.m.
• Perindopril at 7.00 a.m.
• Metformin at 9.00 p.m.

DIET

• Flat bread with lentils
• Cup of tea
• Rice with spicy lamb, chicken, and salad
• Papaya for late evening snack

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 jumping jacks
• 100 hand grip crunches
• 100 high knee jacks
• 100 heel raises
• 100 stair steps
• 100 hamstring curls
• Walked 5 km (3 miles)

Spicy Lamb

• BG at 7.30 a.m. was 6.66 (120)

MEDICATION

• Metformin at 7.45 a.m.
• Perindopril at 7.45 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, and milk
• Cup of tea
• Chapati with lentils
• Papaya for mid afternoon snack
• Brown rice with spicy chicken
• Homemade sausages

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 box squats
• 100 hamstring curls
• 100 heel raises
• 100 stair steps
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 100 hand grip crunches
• 100 high knee jacks
• 100 jackknife crunches
• Walked 5 km (3 miles)

• BG at 8.15 a.m. was 6.94 (125)
• BG at 12.15 p.m. was 6.05 (109)

MEDICATION

• Metformin at 8.30 a.m.
• Perindopril at 8.30 a.m.
• Metformin at 6.00 p.m.

DIET

• Brown rice with squash, lentils, fish cake, tofu, and sweet potato leaves
• Papaya for late afternoon snack
• Brown rice with spicy chicken, scrambled potatoes, lentils, and mustard green

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 jumping jacks
• 100 mountain climbers
• 100 high knee jacks
• 100 heel raises
• 100 stair steps
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hand grip crunches
• Walked 5 km (3 miles)