• BG at 7.30 a.m. was 7.77 (140)
• BG at 2.00 p.m. was 4.88 (88)

MEDICATION

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

DIET

• Oatmeal with teff, chia seeds, almonds, walnuts, cashews, and milk
• Slice of homemade banana bread
• Cup of coffee
• Nutribullet smoothie with kale, red bell pepper, celery, and blackberries
• Multigrains with cabbage and spicy egg
• Celery sticks with cheese dip for mid afternoon snack

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 abdominal crunches
• 100 plantar flexions
• 100 arm curls
• 100 arm extensions
• 100 leg extensions
• 100 seated leg curls
• 100 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 seated leg presses
• 100 overhead presses
• 100 horizontal shoulder extensions
• 100 shoulder presses
• 100 glute extensions
• 100 lateral raises
• 100 back extensions
• 100 calf extensions
• Walked 5 km (3 miles)

Homemade Banana Bread

• BG at 7.23 a.m. was 8.10 (146)
• BG at 1.25 p.m. was 4.72 (85)

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 almonds, walnuts, cashews, and milk
• Scrambled egg with mushroom and red onion
• Cup of unsalted peanuts
• Spicy potatoes with spinach and multi-grains
• One mandarin
• Basmati rice with cabbage and lentils
• 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 abdominal crunches
• 100 plantar flexions
• 100 arm curls
• 100 arm extensions
• 100 seated leg curls
• 100 leg extensions
• 100 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 seated leg presses
• 100 overhead presses
• 100 shoulder presses
• 100 lateral presses
• 100 back extensions
• 100 calf extensions
• 100 glute extensions
• Walked 5 km (3 miles)

• BG at 7.20 a.m. was 8.10 (146)

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, and cashews
• Cheese sandwich with carrots and celery
• One red grapefruit
• Organic soba pasta with pork, zucchini, carrot, and celery

EXERCISE

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

• BG at 7.55 a.m. was 8.16 (147)
• BG at 1.30 p.m. was 4.88 (88)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.39 p.m.

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, and cashews
• One half-boiled egg
• Cup of coffee
• One navel orange
• Pita stuffed with avocado, cottage cheese, and scraped carrot
• Nutribullet smoothie with apple, blackberries, grape tomatoes, kale, and cantaloupe
• Fried plantain slices for afternoon snack
• Multi-grains with egg omelette, spinach, mushrooms, and lentils
• Bowl of unsalted peanuts

EXERCISE

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

• BG at 7.10 a.m. was 9.99 (180)
• BG at 1.40 p.m. was 5.77 (104)

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

• Slice of homemade banana bread
• Cup of cappuccino
• Nutribullet smoothie with grape tomatoes, pear, red bell pepper, and cilantro
• Calamari with multi-grains and cucumber
• One navel orange
• Bowl of unsalted peanuts
• One red grapefruit
• Veggie burger made with ten-grain mix

EXERCISE

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

• BG at 7.16 a.m. was 8.66 (156)
• No second BG reading today as it is our 27th wedding anniversary

MEDICATION

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

DIET

• Spicy pork with pita bread
• Cup of coffee
• One navel orange
• Two slices of cheese pizza
• Bowl of roasted and unsalted peanuts
• Organic soba noodles in pasta sauce with homemade meatballs and spinach
• Glass of moscato

EXERCISE

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

• BG at 7.25 a.m. was 6.77 (122)
• BG at 12.00 noon was 6.49 (117)

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

• Quinoa, sorghum, and millet with almonds, walnuts, and cashews
• One navel orange
• Nutribullet smoothie with apple, kale, red bell pepper, and grape tomatoes
• Handful of unsalted peanuts for mid-morning snack
• Bowl of pork soup with arugula
• One red grapefruit for mid afternoon snack
• Stir fried pork with cauliflower
• Nutribullet smoothie with grape tomatoes, kale, and red bell pepper

EXERCISE

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

• BG at 4.50 a.m. was 10.27 (185)
• BG at 12.50 p.m. was 5.77 (104)

MEDICATION

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

DIET

• Slice of homemade banana bread
• Cup of coffee
• One navel orange
• Cup of unsalted peanuts
• Pork rib stew with broccoli and portabella mushrooms
• Nutribullet smoothie with red bell pepper, kale, and strawberries
• One red grapefruit

EXERCISE

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

• BG at 6.37 a.m. was 8.66 (156)
• BG at 1.45 p.m. was 5.66 (102)

MEDICATION

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

DIET

• Rice porridge with beans, shrimp, and mushrooms
• 1 soft boiled egg
• Cup of coffee
• Nutribullet smoothie with apple, strawberries, kale, and red bell pepper
• Spicy calamari with quinoa and arugula
• One red grapefruit for mid afternoon snack

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 lateral raises
• 100 calf extensions
• 100 leg curls
• 100 seated leg presses
• 100 back extensions
• 100 shoulder presses
• 100 plantar flexions
• 100 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 seated leg presses
• 100 overhead presses
• 100 arm curls
• 100 arm extensions
• Walked 5 km (3 milesz0

• BG at 7.25 a.m. was 6.10 (110)
• BG at 3.00 p.m. was 6.22 (112)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.20 p.m

DIET

• Oatmeal with peanut butter, almonds, walnuts, and cashews
• One navel orange
• Cup of coffee
• One slice of homemade fudge
• Nutribullet juice with apple, strawberries, kale, and apple cider
• Slice of baguette with cheese
• Salad with red leaf lettuce and grape tomatoes
• Basmati rice with spicy lamb
• Nutribullet juice with apple, kale, and strawberries
• An avocado
• Late night snack of scrambled egg with button mushroom

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• Climbed 600 staircase steps
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was 7.99 (1440
• BG at 2.25 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

• Oatmeal with walnuts, cashews, almonds, and milk
• Tofu with french beans in ketchup sauce

EXERCISE

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

• BG at 7.10 a.m. was 7.77 (140)
• BG at 12.55 P.M. was 4.83 (87)

MEDICATION

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

DIET

• Sorghum, millet, quinoa, teff, chia seeds with cashews, almonds, walnuts, and milk
• One navel orange
• Nutribullet smoothie with bell paper, collard green, grape tomatoes, and cucumber
• Cooked multi-grains with vegetable stew of cucumber, shrimps, and cauliflower
• Baked potato crinkles for mid afternoon snack
• Handful of shelled and unsalted peanuts
• Half a pita with cabbage
• Cup of warm 2% milk

EXERCISE

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

• BG at 7.00 a.m. was 6.83 (123)
• BG at 12.20 p.m. was 5.38 (97)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Oatmeal with walnuts, almonds, cashews, and milk
• One navel orange
• Nutribullet smoothie with apple, collard, grape tomatoes, and cantaloupe
• Sorghum, millet, quinoa with cabbage, and grilled salmon

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats

• BG at 7.25 a.m. was 7.99 (144)
• BG at 3.40 p.m. was 4.83 (87)

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

• Cup of coffee
• Sorghum, millet, chia seeds, blueberries, almonds, walnuts, cashews, and teff with milk
• Nutribullet smoothie with apple, turnip green, cantaloupe, and grape tomatoes
• Cooked multi-grains with Malaysian egg curry and stir fried turnip green
• Whole wheat tortilla wrap with cheese

EXERCISES

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

• BG at 6.00 a.m. was 8.6 (155)

MEDICATION

• Metformin at 6.20 a.m.
• Lisinopril at 6.20 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Multigrain pancake 
• Cup of coffee
• One navel orange
• Nutribullet smoothie with apple, turnip green, red bell pepper, and grape tomatoes
• Two slices of cheese pizza
• Roasted chicken wings with turnip greens
• Cup of cantaloupe

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 30 minutes strengthening exercises
• 100 squats
• 100 cobra poses
• 100 tree poses
• Walked 5 km (3 miles)

• BG at 6.20 a.m. was 8.49 (153)
• BG at 1.35 p.m. was 5.66 (102)

MEDICATION

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

DIET

• Multi-grain pancake with chickpeas
• Cup of coffee
• One navel orange
• Slice of homemade sweet potato pie
• Handful of unsalted peanuts for mid morning snack
• Nutribullet smoothie with kale, apple, strawberries, and grape tomatoes for midday
• Fried rice with beef, shrimps, eggs, carrots, beans, mushrooms, and cilantro
• One red grapefruit and peanuts for evening 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 cobra poses
• 100 tree poses
• Climbed 600 staircase steps 

• BG at 7.30 a.m. was 7.16 (129)
• BG at 1.30 p.m. was 6.83 (123)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, cashews, and milk
• Whole grain pancake with sorghum, millet, and quinoa
• Cup of coffee
• One navel orange
• Cooked millet with spicy pork and cauliflower
• Half a cup of unsalted peanuts

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 100 cobra poses
• 100 tree poses
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 8.05 a.m. was 7.77 (140)
• BG at 3.40 p.m. was 4.72 (85)

MEDICATION

• Metformin at 8.10 a.m.
• Lisinopril at 8.10 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Two-egg omelet with multi-grains (sorghum, millet, quinoa) 
• Cup of coffee
• Unsalted peanuts for mid morning snack
• Multi-grains with stir-fried flounder and eggplant
• One mandarin orange for mid afternoon snack

EXERCISE

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

• BG at 8.25 a.m. was 9.43 (170)
• BG at 3.30 p.m. was 5.38 (97)

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

• Egg omelet with sorghum, spinach, and grape tomatoes
• Cup of coffee
• One navel orange for mid morning snack
• Sorghum and millet with spicy pork and cauliflower
• Red grapefruit for mid afternoon snack
• Banana fritters for late nite snack

EXERCISE

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

• BG at 6.40 a.m. was 10.99 (198)
• BG at 12.20 p.m. was 6.05 (109)

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 chia seeds, teff, almonds, walnuts, cashews, and milk
• One navel orange
• Three-grain salad of quinoa, millet, and bulgur with stir-fried cauliflower, carrots, tofu, and mushroom
•  One red grapefruit for mid afternoon snack
• One full boiled egg
• Cup of warm milk with cocoa

EXERCISE

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

• BG at 7.05 a.m. was 9.10 (164)
• BG at 2.40 p.m. was 6.05 (109)

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, blackberries, and blueberries
• Cup of coffee
• One navel orange for mid morning snack
• Cooked millet with stir-fried redfish fillet and cauliflower
• Nutribullet smoothie with apple, spinach, and kiwi
• Slice of homemade fudge 
• Late night snack of an Elvis fried banana and peanut butter sandwich

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 600 staircase steps
• Walked 5 km (3 miles)

• BG at 1.00 p.m. was 5.66 (102)

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

• Crusty multigrain bread with butter
• One navel orange
• Cup of coffee
• Nutribullet smoothie with apple, kale, papaya, and organic grape tomatoes
• Calamari with basmati rice, okra and lentils
• One red grapefruit

EXERCISE

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

• BG at 8.12 a.m. was 8.71 (157)

MEDICATION

• Metformin at 8.25 a.m.
• Lisinopril at 8.25 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• One navel orange
• One half-boiled egg
• Oatmeal with chia seeds, teff, walnuts, almonds, and milk
• Slice of crusty bread
• Cup of coffee
• Nutribullet smoothie with kale, papaya, organic grape tomatoes, celery, and pomegranate cider

EXERCISE

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

• BG at 7.00 a.m. was 7.33 (132)
• BG at 1.30 p.m. was 6.33 (114)

MEDICATION

• Metformin at 7.25 a.m.
• Lisinopril at 7.25 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Slice of homemade breakfast pizza
• One navel orange
• Oatmeal with chia seeds, teff, walnuts, almonds, and milk
• Cup of tea
• Millet with stir-fried cauliflower, broccoli, and chicken breast
• Slice of crusty multigrain bread for mid afternoon snack
• One red grapefruit
• One avocado

EXERCISES

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• Climbed 600 steps
• Walked 5 km (3 miles)

• BG at 6.50 a.m. was 9.16 (165)
• BG at 1.00 p.m. was 6.27 (113)

MEDICATION

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

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, cashews, and milk
• Cup of coffee
• Cooked three-grain salad (sorghum, quinoa, millet) with stir-fried vegetables 
• Banana for dessert
• Stuffed multigrain boule bread with filling of roast pork, cauliflower, feta cheese, and mushrooms
• Slice of chocolate cake

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 hip adductions 
• 100 hip abductions
• 100 chest presses
• 100 plantar flexions
• 100 arm curls
• 100 leg extensions
• 100 seated leg curls
• 100 elbow flexions
• 100 shoulder extensions
• 100 shoulder presses
• Walked 5 km (3 miles)

Multigrain Boule Bread

• BG at 7.00 a.m. was 8.27 (149)
• BG at 3.20 p.m. was 5.16 (93)

MEDICATION

• Metformin at 7.20 a.m.
• Lisinopril at 7.20 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• One navel orange
• One red grapefruit
• Oatmeal with sorghum, quinoa, millet, almonds, walnuts, cashews, and milk
• Nutribullet smoothie with apple, cantaloupe, kale, kiwi, and organic grape tomatoes
• Unsalted peanuts for mid morning snack
• Three-grain salad of quinoa, millet, and sorghum with vegetable gravy
• A bowl of red grapefruit and papaya for mid afternoon snack 

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 calf extensions
• 100 seated leg presses
• 100 chest presses
• 100 plantar flexions
• 100 elbow flexions
• 100 shoulder extensions
• 100 arm curls
• 100 leg extensions
• 100 leg curls
• 100 overhead presses
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was 8.55 (154)
• BG at 1.50 p.m. was 5.72 (103)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Boiled sweet potato
• Cup of coffee
• Unsalted peanuts for mid morning snack
• Basmati rice with tofu, shrimps, cauliflower, celery, and carrots

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 calf extensions
• 100 seated leg presses
• 100 plantar flexions
• 100 overhead presses
• 100 seated leg curls
• 100 leg extensions
• Walked 5 km (3 miles)

• BG at 7.40 a.m. was 7.55 (136)
• BG at 1.05 p.m. was 6.83 (123)

MEDICATION

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

DIET

• Sorghum, millet, quinoa, chia seeds, teff, walnuts, almonds, and milk
• Banana for mid morning snack
• Lentil porridge with chicken, potatoes, and okra
• Saucer of unsalted peanuts 
• One red grapefruit

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 squats
• Climbed 600 steps
• Walked 5 km (3 miles)