• BG at 6.30 a.m. was 8.71 (157)
• BG at 8.20 a.m. was 6.99 (126)
• BG at 4.30 p.m. was 6.10 (110)

MEDICATION

• Metformin at 8.25 a.m.
• Lisinopril at 8.25 a.m.
• 3 fish oil capsules
• 1 multivitamin tablets
• Metformin at 6.30 p.m.

DIET

• One navel orange
• Millet, quinoa, sorghum, almonds, walnuts, cashews, peanut butter, blackberries, blueberries, and milk
• Nutribullet smoothie with apple, kale, cantaloupe, organic grape tomatoes, and cucumber
• One half-boiled egg
• Unsalted peanuts for mid morning snack
• Pita bread with spicy potato, chicken, celery, and tomato
• One navel orange
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 shoulder presses
• 100 triceps curls
• 100 biceps curls
• 100 seated leg presses
• 100 calf extensions
• 100 plantar flexions
• 100 arm curls
• 100 leg extensions
• 100 seated leg curls
• 100 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 overhead presses
• Walked 5 km (3 miles)

• BG at 6.50 a.m. was 7.66 (138)
• BG at 3.00 p.m. was 5.49 (99)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• One navel orange
• One half-boiled egg
• Oatmeal with chia seeds, teff, almonds, walnuts, cashews, and milk
• Cup of coffee
• Slice of sweet potato pie for mid morning snack
• Spicy chicken with cooked quinoa, millet, sorghum, and steamed iceberg lettuce
• Nutribullet smoothie with kale, cantaloupe, and organic grape tomatoes

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 seated leg presses
• 100 calf extensions
• 100 shoulder presses
• 100 triceps curls
• 100 biceps curls
• 100 hammer curls
• 100 seated leg curls
• 100 plantar flexions
• 100 chest presses
• 100 leg extensions
• 100 overhead presses
• 100 elbow flexions
• 100 shoulder extensions
• Walked 5 km (3 miles)

• BG at 7.40 a.m. was 8.05 (145)
• BG at 1.40 p.m. was 6.94 (125)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, and milk
• One navel orange
• Slice of homemade sweet potato bread
• Cup of coffee
• Avocado for mid morning snack 
• Bowl of steamed eggplant with soy sauce and sesame oil
• Banana for mid afternoon snack
• Fried tofu, chicken breast, celery, and carrot 

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 calf extensions
• 100 shoulder presses
• 100 seated leg curls
• 100 triceps curls
• 100 plantar flexions
• Walked 5 km (3 miles)

• BG at 6.30 a.m. was 7.66 (138)
• BG at 5.00 p.m. was 6.77 (122)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Three-grain pancake with two eggs sunny side up, and strawberries
• Cup of coffee
• Nutribullet smoothie with kale, apple, and cantaloupe
• Bowl of unsalted peanuts for mid afternoon snack
• Fried chicken breast washed with egg and crusted with powdered walnuts
• Lentil soup and salad of sliced celery and carrots
• Scoop of Friendly's vanilla chocolate chip ice cream

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 100 plantar flexions
• 100 arm curls
• 100 leg extensions
• 100 seated leg curls
• 100 chest presses
• 100 elbow flexions
• 100 shoulder presses
• 100 shoulder extensions
• 100 overhead presses
• 100 seated leg presses
• 100 abdominal crunches
• 100 triceps curls
• 100 biceps curls
• 100 calf extensions
• 100 shoulder presses
• Walked 5 km (3 miles)

• BG at 8.30 a.m. was 5.77 (104)

MEDICATION

• Metformin at 8.45 a.m.
• Lisinopril at 8.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.45 p.m.

DIET

• Veggie burger made with quinoa, millet, sorghum, cocoa, and rye flour
• Cup of coffee
• Unsalted peanuts
• One navel orange for mid morning snack
• Slice of banana bread
• Salad with cucumber, tofu, salmon, carrot, celery
• One banana for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 100 plantar flexions
• 100 leg extensions
• 100 seated leg curls
• 100 chest presses
• 100 elbow flexions
• 100 shoulder extensions
• 100 overhead presses
• 100 seated leg presses
• 100 calf extensions
• 100 abdominal crunches
• 100 triceps curls
• 100 biceps curls
• Walked 5 km (3 miles)

• BG at 7.04 a.m. was 8.55 (154)
• BG at 3.10  p.m. was 5.44 (98)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• One half-boiled egg
• Oatmeal with teff, chia seeds, almonds, walnuts, peanut butter, and milk
• One navel orange
• One slice of homemade banana bread
• Small bowl of unsalted peanuts for mid afternoon snack
• Spicy chicken with millet, quinoa, sorghum, and iceberg lettuce
• Small serving of mocha chocolate ice cream
• Strawberries for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 plantar flexions
• 100 arm curls
• 100 leg extensions
• 100 seated leg curls
• 100 chest presses
• 100 elbow flexions
• 100 shoulder extensions
• 100 seated leg presses
• 100 overhead presses
• 100 back extensions
• 100 abdominal crunches
• 100 calf extensions

Sweet Potato Bread and Banana Bread made with no sugar and no butter

• BG at 6.35 a.m. was 6.77 (122)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.10 p.m.

DIET

• Slice of homemade banana bread
• Cup of coffee
• Small bowl of unsalted peanuts for mid morning snack
• Tortilla wrap with spinach, millet, quinoa, and spicy chicken
• Slice of homemade sweet potato pie made with no sugar and no butter

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 plantar flexions
• 100 arm curls
• 100 leg extensions
• 100 seated leg curls
• 100 chest presses
• 100 elbow flexions
• 100 shoulder extensions
• 100 seated leg presses
• 100 triceps curls
• 100 biceps curls
• 100 back extensions
• 100 abdominal crunches
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was (6.55) 118
• BG at 2.00 p.m. was 5.88 (106)

MEDICATION

• Metformin at 7.35 a.m.
• Lisinopril at 7.35 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Oatmeal with almonds, walnuts, chia seeds, teff, and milk
• Two eggs sunny side up with mushrooms
• Nutribullet jug of smoothie with apple and kale
• Wrap with scraped carrot. tuna, and spinach
• Small bowl of unsalted peanuts for mid afternoon snack
• Millet, quinoa, and sorghum with spicy chicken, and spinach
• Strawberries and red grapes for dessert

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 30 minutes strengthening exercises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 plantar flexions
• Climbed 600 steps
• Walked 5 km (3 miles)
• 
  

• BG at 6.30 a.m. was 8.93 (161)
• BG at 2.50 p.m. was 5.55 (100)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• 1 navel orange
• Oatmeal with chia seeds, teff, sorghum, almonds, walnuts, and milk
• Unsalted peanuts for mid morning snack
• Millet and sorghum with spicy chicken, spinach, and mushrooms
• Crusty seven-grain bread roll with butter

EXERCISE

• 30 minutes yoga
• 30 minutes of deep breathing
• 30 minutes strengthening exercises
• 100 plantar flexions
• 100 overhead presses
• 100 seated leg presses
• 100 arm curls
• 100 leg extensions
• 100 seated leg curls
• 100 chest presses
• 100 elbow flexions
• 100 shoulder extensions
• 100 back extensions
• 100 abdominal crunches
• 100 triceps curls
• 100 biceps curls
• 100 calf extensions 
• Walked 5 km (3 miles)

• BG at 7.35 a.m. was 8.21 (148)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• One navel orange
• Oatmeal with chia seeds, sesame seeds, teff, almonds, walnuts, flax meal, and milk
• Unsalted peanuts for mid morning snack
• Lamb chop with mash potato, and spinac
• Cup of cantaloupe
• Whole wheat tortilla with cheese
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 plantar flexions
• Climbed 600 steps
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 8.82 (159)
• BG at 2.00 p.m. was 6.49 (117)

MEDICATION

• Metformin at 7.20 a.m.
• Lisinopril at 7.20 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Mashed sweet potato with teff, chia seeds, almonds, walnuts, cashews, and milk
• 2 eggs sunny side up
• 1 navel orange
• Bowl of unsalted peanuts for mid morning snack
• Spicy pork and potatoes with lentil soup and okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 back extensions
• 100 seated leg presses
• 100 calf extensions
• 100 triceps curls
• 100 biceps curls
• 100 plantar flexions
• 100 arm curls
• 100 leg extensions
• 100 leg curls
• 100 horizontal shoulder flexions
• 100 elbow flexions
• 100 shoulder extensions
• 100 overhead presses
• Walked 5 km (3 miles)

• BG at 5.45 a.m. was 8.82 (159)
• BG at 1.25 p.m. was 5.38 (97)

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Slice of homemade banana bread
• One half-boiled egg
• Cup of coffee
• One navel orange
• Black beans and corn with spicy pork
• One banana for dessert
• Bowl of unsalted peanuts for mid afternoon snack
• One avocado

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 chest presses
• 100 elbow flexions
• 100 leg curls
• 100 overhead presses
• 100 arm curls
• 100 shoulder extensions
• 100 seated leg presses
• 100 plantar flexions
• 100 back extensions
• 100 abdominal crunches
• 100 calf extensions
• Walked 5 km (3 miles)

• BG at 5.45 a.m. was 8.82 (159)

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Slice of homemade banana bread
• Cup of coffee
• Two eggs sunny side up with mushroom and organic grape tomatoes

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 30 minutes strengthening exercises

\

• BG at 7.38 a.m. was 7.21 (130)
• BG at 4.10 p.m. was 4.94 (89)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.50 p.m.

DIET

• Oatmeal with flax meal, chia seeds, teff, walnuts, almonds, cashews, and milk
• One navel orange
• One egg sunny side up with mushrooms
• One crusty seven whole-grain bread roll for mid morning snack
• Cup of coffee
• Unsalted peanuts for mid afternoon snack
• Briyani with pork and cucumber slices

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 plantar flexions
• 100 arm curls
• 100 shoulder presses
• 100 seated leg presses
• 100 horizontal shoulder flexions
• 100 elbow flexions
• 100 shoulder extensions
• 100 back extensions
• 100 abdominal crunches
• 100 calf extensions
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 7.16 (129)
• BG at 3.20 p.m. was 5.05 (91)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• 1 metformin at 6.00 p.m.

DIET

• Scrambled eggs with mushrooms and organic cherry tomatoes
• Cup of coffee
• One navel orange
• One crusty seven whole grain bread roll with butter for mid morning snack
• Scrambled tofu with black beans, celery, and carrots
• Lentil soup with okra
• Slice of homemade banana bread for mid afternoon snack 

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 triceps curls
• 100 biceps curls
• 100 hammer curls
• 100 abdominal crunches
• 100 calf extensions
• 100 shoulder presses
• 100 seated leg presses
• 100 plantar flexions
• 100 horizontal shoulder flexions
• 100 elbow extensions
• 100 shoulder extensions
• Walked 5 km (3 miles)

• BG at 6.15 a.m. was 7.44 (134)
• BG at 4.25 p.m. was 5.16 (93)

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.00 p.m.

DIET

• Oatmeal with chia seeds, teff, walnuts, almonds, cashews, and milk
• One half-boiled egg
• One navel orange
• Cup of coffee
• Homemade slice of banana bread 
• Nutribullet smoothie of apple, kale, celery, and beet
• Mid afternoon snack of unsalted peanuts
• Black beans, celery, carrots, stir-fried tofu and spicy pork

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 plantar flexions
• 100 elbow extensions
• 100 horizontal shoulder flexions
• 100 back extensions
• 100 triceps curls
• 100 biceps curls
• 100 calf extensions
• 100 seated leg presses
• 100 squats
• Walked 5 km (3 miles)

• BG at 7.25 a.m. was 7.10 (128)
• BG at 2.55 p.m. was 6.49 (117)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Oatmeal with teff, chia seeds, blueberries, blackberries, almonds, walnuts, and banana
• 2 homemade biscuits
• Cup of coffee
• Peanuts for mid morning snack
• Nutribullet juice of apple, broccoli, and tomato
• Stir fried tofu with peanuts, grilled salmon and black beans with celery and carrots 
• Unsalted peanuts for mid afternoon snack

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 100  triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 plantar flexions
• 100 horizontal shoulder extensions
• 100 elbow flexions
• 100 shoulder extensions
• 100 seated leg presses
• 100 back extensions
• 100 calf extensions
• 100 abdominal crunches
• Walked 5 km (3 miles)

• BG at 6.30 a.m. was 6.66 (120)

MEDICATION

• Metformin at 8.45 a.m.
• Lisinopril at 8.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Oatmeal with teff, chia seeds, blueberries, blackberries, walnuts, almonds, cashews, banana, and milk
• A navel orange
• Cup of coffee
• Seven whole-grain crusty bread roll with flaxseed for mid morning snack
• Scrambled eggs with tuna and lentil soup with black beans
• Nutribullet jug of juice made with apple, kale, and carrot
• Whole wheat tortilla with cheese
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• Climbed steps 600 times
• Walked 5 km (3 miles)

• BG at 6.20 a.m. was 6.38 (115)
• BG at 2.45 p.m. was 5.38 (97) - Taken at pharmacy

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.30 p.m.

DIET

• Scrambled eggs with mushrooms, spinach, and broccoli
• Cup of coffee
• Unsalted peanuts for mid morning snack
• Naan with lentils cooked with black beans, corn, broccoli, carrots, and corn

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 30 minutes strengthening exercises
• 100 triceps extensions
• 100 squats
• 100 horizontal shoulder extensions
• 100 plantar flexions
• 100 elbow flexions
• 100 shoulder adductions
• 100 back extensions
• 100 calf extensions
• 100 seated leg presses 
• 100 stomach crunches
• Walked 5 km (3 miles)

• BG at 8.15 a.m. was 7.21 (130)
• BG at 2.30 p.m. was 5.77 (104)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablets
• Metformin tablet

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, and milk
• One navel orange
• Nutribullet jug of juice made with apple and kale
• Scrambled eggs with sweet potato, mushrooms, and spinach for mid morning snack
• Eggplant with spicy chicken
• Unsalted peanuts for mid afternoon snack
• Whole wheat tortilla with cheese and broccoli

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 triceps curls
• 100 biceps curls
• 100 back extensions
• 100 elbow flexions
• 100 shoulder extensions
• 100 plantar flexions
• 100 stomach crunches
• 100 calf extensions
• Walked 5 km (3 miles)

• BG at 7.10 a.m. was 7.94 (143)
• BG at 2.00 p.m. was 4.94 (89)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Slice of cheese pizza
• Cup of coffee
• One navel orange
• Salad of quinoa, black beans, eggplant and corn
• Scrambled eggs with mushrooms and spinach

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 triceps curls
• 100 biceps curls
• 100 elbow flexions
• 100 plantar flexions
• 100 calf extensions
• 100 seated leg presses
• 100 stomach crunches
• Walked 5 km (3 miles)

• BG at 7.08 a.m. was 7.82 (141)
• BG at 3.10 p.m. was 5.11 (92)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• 2 small eggs sunny side up
• Banana fritter with wheat germ
• One valencia orange
• Cup of coffee
• Mid morning snack of oatmeal with chia seeds, teff, almonds, walnuts, and milk
• Nutribullet jug of juice made with beet, spinach, and apple
• Quinoa salad with black beans, corn, and eggplant with lentils and arugula
• Snack of peanuts

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 plantar flexions
• 100 elbow extensions
• 100 abdominal crunches
• 100 calf extensions
• Walked 5 km (3 miles)

• BG at 6.50 a.m. was 7.94 (143)
• BG at 1.45 p.m. was 5.60 (101)

• BP at 11.00 a.m. was 118/74

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 8.00 p.m.

DIET

• 2 slices of cheese pizza
• Cup of coffee
• Quinoa, black beans, and corn salad with spicy pork, and baby kale
• One clementine
• Peanuts for mid afternoon snack
• 2 home made biscuits
• One navel orange

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 plantar flexions
• 100 squats
• 100 elbow flexions
• 100 stomach crunches
• 100 calf extensions
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 7.21 a.m. was 7.27 (131)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• 2 home made biscuits with butter
• Cup of tea
• Happy China buffet
• One navel orange

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 squats
• Climbed steps 600 times
• Walked 5 km (3 miles)

• BG at 6.50 a.m. was 6.88 (124)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with almonds, walnuts, mixed berries, and milk
• Cup of coffee
• 2 slices of cheese pizza
• Half a whole wheat tortilla with cheese
• One ripe and juicy banana
• A cup of warm milk

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 30 minutes strengthening exercises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 squats
• Climbed 600 steps
• Walked 5 km (3 miles)

• BG at 5.45 a.m. was 7.66 (138)
• BG at 2.30 p.m. was 6.66 (120)

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Scrambled eggs with broccoli, cauliflower, and tomato
• Cup of coffee
• Mid morning snack of a valencia orange
• Quinoa with spicy pork ribs, lentils, and spinach
• Cup of tea

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 plantar flexions
• 100 seated leg presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 abdominal crunches
• Walked 5 km (3 miles)

• BG at 7.10 a.m. was 8.38 (151)
• BG at 2.15 p.m was 7.91 (144)

MEDICATION

• Metformin at 7.40 a.m.
• Lisinopril at 7.40 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.15 p.m.

DIET

• Oatmeal with chia seeds, teff, flax meal, and milk
• 2 slices of homemade banana bread 
• Mid morning snack of an orange
• Quinoa with eggplant cooked with sliced beef
• A clementine for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 100 triceps extensions
• 100 bicep curls
• 100 hammer curls
• Climbed 600 steps
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 8.49 (153)
• BG at 2.25 p.m. was 6.16 (111)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Oatmeal with chia seeds, teff, flax meal, almonds, walnuts, cashews, and milk
• Cup of coffee
• Quinoa and basmati rice with spicy chicken and spinach soup
• 2 clementines
• Slice of stone-ground whole wheat bread with lentils and potato
• Slice of homemade banana bread

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 shoulder extensions
• 100 elbow flexions
• 100 plantar flexions
• 100 calf extensions
• 100 abdominal crunches
• Walked 5 km (3 miles)

• 
  

• BG at 6.00 a.m. was 7.94 (143)
• BG at 3.40 p.m. was 5.16 (93)

• BP at 12.15 p.m. was 123/79

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 8.20 p.m.

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, and milk
• 2 slices of stone-ground whole wheat bread with cheese
• Cup of coffee
• A navel orange for mid morning snack
• A Nutribullet jug of juice made with an apple and kale
• Quinoa with spicy chicken and cauliflower
• Whole wheat tortilla with cheese
• Cup of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 elbow flexions
• 100 shoulder extensions
• 100 plantar flexions
• 100 calf extensions
• 100 abdominal crunches

Fried rice in pineapple boat and salmon steak for dinner last night

• BG at 7.25 a.m. was 6.33 (114)
• BG at 3.00 p.m. was 6.66 (120)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.45 p.m.

DIET

• Oatmeal with teff, chia seeds, almonds, walnuts, cashews, and milk
• Cup of coffee
• Scrambled eggs with broccoli, and radish
• Fried rice with salmon steak

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 100 plantar flexions
• 100 calf extensions
• 100 shoulder extensions
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• Walked 5 km (3 miles)

Fried rice srved in pineapple boat

• BG at 5.00 a.m. was 6.88 (124)
• BG at 2.30 p.m. was 6.27 (113)

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 a.m.

DIET

• Cauliflower fritter
• Oatmeal with almonds, walnuts, chia seeds, and teff
• Cup of coffee
• An orange
• Boiled garbanzo for mid morning snack
• Fried red snapper with spinach

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 30 minutes strengthening exercises
• 100 squats
• 100 triceps extensions
• 100 biceps curls
• 100 plantar flexions
• 100 shoulder extensions
• 100 seated leg presses
• 100 calf extensions
• Walked 5 km (3 miles)

Cauliflower fritter made with cauliflower, ten-grain mix, rye flour, and egg

• BG at 6.45 a.m. was 8.45 (153)
• BG at 2.00 p.m. was 5.16 (93)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff and chia seeds
• 2 slices of stone-ground whole wheat bread with butter
• Nutribullet jug of juice with cantaloupe and kale
• Cup of coffee
• Spicy southern style pork ribs with quinoa and millet
• Lentils with okra
• Navel orange

EXERCISE

• 30 minutes yoga
• 30 minutes strengthening exercises
• 30 minutes deep breathing
• 100 triceps extensions
• 100 biceps curls
• 100 squats
• Climbed 600 steps