• BG at 7.45 a.m. was 7.49 (135)
• BG at 11.36 a.m. was 6.27 (113)

          BP at 8.30 a.m. was 119/77

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

• Oatmeal with teff, chia seeds, almonds, walnuts, cashews, and milk
• One navel orange
• Banana for mid morning snack
• Whole grain rotini with salmon, carrots, and tomatoes
• Red grapefruit for mid afternoon snack
• Whole grain tortilla with cheese

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

• BG at 7.00 a.m. was 6.94(125)
• BG at 12 noon was 5.33 (96)

       BP at 8.30 a.m. was 125/77

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 teff, chia seeds, almonds, walnuts, cashews, and milk
• One navel orange for mid morning snack
• Whole wheat tortilla with mozzarella cheese and lentils with spinach
• Bowl of unsalted peanuts
• Amaranth and quinoa cooked with lentils, spinach, and mushrooms
• Red grapefruit for dessert

EXERCISES

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

• BG at 7.25 a.m. was 8.71 (157)
• BG at 1.30 p.m. was 4.83 (87)

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

• Oatmeal with teff, chia seeds, almonds, walnuts, cashews, and milk
• One navel orange for mid morning snack
• Ten-grain porridge with spinach and slices of pork
• Papaya for mid afternoon snack
• Lentil soup with okra and slices of roast pork

EXERCISE

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

• BG at 7.15 a.m. was 7.66 (138)
• BG at 11.35 a.m. was 6.38 (115)

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 teff, chia seeds, flaxmeal, almonds, walnuts, cashews, and milk
• One navel orange
• Rotini with carrot, broccoli, chicken floss, and mozzarella cheese
• One banana for mid afternoon snack
• Naan with spicy chicken and okra
• Red grapefruit
• Cup of warm milk

EXERCISE

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

• BG at 8.05 a.m. was 7.71 (139)
• BG at 1.15 p.m. was 5.44 (98)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Oatmeal with peanut butter, teff, chia seeds, flaxmeal, and milk
• One navel orange
• Nutribullet smoothie with pear, strawberries, and kale
• Naan with lentils and okra
• Red grapefruit for mid afternoon snack
• Lentil soup with okra

EXERCISE

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

• BG at 6.35 a.m. was 7.67 (138)

MEDICATION

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

DIET

• Oatmeal with peanut butter, almonds, cashews, walnuts, and milk
• One navel orange
• Cup of coffee
• Two pieces of fried chicken
• Bowl of unsalted peanuts for mid afternoon snack
• Whole wheat tortilla with cheese

EXERCISES

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

• BG at 7.10 a.m. was 7.16 (129)
• BG at 1.04 p.m. was 5.66 (102)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, almonds, walnuts, cashews, and milk
• Slice of homemade sweet potato pie
• Cup of coffee
• Black beans with stir fried cabbage, prawns, and carrots
• Red grapefruit for mid afternoon snack
• Lentil soup with okra
• Nutribullet juice with apple, kale, and spinach

EXERCISE

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

• BG at 6.30 a.m. was 7.05 (127)
• BG at 1.50 p.m. was 6.16 (111)
• BG at 2.50 p.m. was 5.72 (111)

BP at 8.00 a.m. was 124/84

MEDICATION

• Metformin at 6.35 a.m.
• Lisinopril at 6.35 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Oatmeal with teff, chia seeds, walnuts, almonds, cashews, and milk
• One navel orange for mid morning snack
• Black beans with scrambled eggs, tuna, spinach, lentils, okra, and eggplant
• Cup of tea with ginger
• 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 squats
• 100 seated leg curls
• 100 leg extensions
• 100 glute extensions
• 100 calf extensions
• 100 seated leg presses
• 100 lateral raises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 back extensions
• 100 shoulder presses
• 100 inclined presses
• 100 chest presses
• 100 elbow flexions
• 100 shoulder extensions
• 100 overhead presses
• 100 horizontal shoulder presses
• 100 arm extensions
• 100 arm curls
• 100 plantar flexions
• Walked 5 km (3 miles)

• BG at 6.50 a.m. was 6.60 (119)
• BG at 12.12 p.m. was 5.22 (94)

MEDICATION

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

DIET

• Oatmeal with teff, flaxmeal, chia seeds, almonds, cashews, walnuts, and milk
• One navel orange for mid morning snack
• Black beans with spinach 
• One red grapefruit for mid afternoon snack
• Black beans with spinach and stir-fried chicken thighs
• Bowl of unsalted peanuts

EXERCISE

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

• BG at 7.27 a.m. was 6.94 (125)
• BG at 11.20 a.m.was 5.05 (91)

MEDICATION

• Metformin at 7.35 a.m.
• Lisinopril at 7.35 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with almonds, cashews, walnuts, and milk
• Scrambled egg with spinach and button mushroom
• One navel orange for mid morning snack
• Lentil soup with okra and chicken floss
• One red grapefruit for mid afternoon snack
• Whole wheat tortilla with mozzarella and chicken floss
• Milkshake with cocoa 

EXERCISE

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

• BG at 7.00 a.m. was 7.71 (139)
• BG at 1.10 p.m. was 5.83 (105)

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

• Oatmeal with teff, chia seeds, flaxmeal, cashews, almonds, walnuts, and milk
• One navel orange
• Bowl of unsalted peanuts for mid morning snack
• Whole wheat rotini with spicy broth of chowder mix and spinach
• Whole wheat tortilla with mozzarella cheese for mid afternoon snack
• Pita pocket with spinach, mushroom

EXERCISE

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

Happy Spring
Source: https://www.pinterest.com/ellisfischer/flowers-in-snow/

• BG at 6.45 a.m. was 8.10 (146)
• BG at 12.47 p.m. was 5.94 (107)

BP at 9.00 a.m. was 110/79

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 teff, chia seeds, almonds, walnuts, cashews, and milk
• Lentils with okra, mackerel, tofu, and kale
• Bowl of unsalted peanuts
• Lentils with okra
• Mug of warm milk

EXERCISE

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

• BG at 5.20 a.m. was 8.27 (149)
• BG at 2.00 p.m. was 5.33 (96)

MEDICATION

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

DIET

• Oatmeal with almonds, walnuts, cashews, and milk
• Cup of coffee
• Bowl of unsalted peanuts for mid morning snack
• Whole grain rotini with spinach, grilled pork, and shrimps
• One orange for mid afternoon snack
• Lentil soup with mushrooms and okra

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

• BG at 8.00 a.m. was 7.38 (133)
• BG at 1.00 p.m. was 6.10 (110)

BP at 10.00 a.m. was 122/78

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.20 p.m.

DIET

• Oatmeal with teff, chia seeds, walnuts, almonds, cashews, and milk
• One half-boiled egg
• Cup of coffee
• Bowl of unsalted peanuts for mid morning snack
• Cabbage with kielbasa and quinoa
• Slice of homemade fudge
• Pan fried pork with quinoa and spinach

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

• BG at 6.45 a.m. was 8.10 (146)
• BG at 1.00 p.m. was 6.44 (116)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Oatmeal with teff, chia seeds, almonds, cashews, walnuts, banana, and milk
• Eggplant with lentils
• Slice of homemade fudge
• Homemade whole wheat pretzel
• Cabbage with kielbasa

EXERCISE

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

• BG at 7.40 a.m. was 8.05 (145)
• BG at 1.00 p.m. was 6.16 (111)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Oatmeal with teff, chia seeds, almonds, cashews, walnuts, and milk
• One half-boiled egg
• Lentil soup with okra, eggplant, and scrambled fish
• Bowl of unsalted peanuts for mid afternoon snack
• Lentil soup with okra and quinoa

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 seated leg presses
• 100 calf extensions
• 100 glute extensions
• 100 seated leg curls
• 100 leg extensions
• 100 lateral raises
• 100 triceps extensions
• 100 biceps curls
• 100 back extensions
• 100 shoulder presses
• 100 inclined presses
• 100 chest presses
• 100 overhead presses
• 100 horizontal shoulder extensions
• 100 plantar flexions
• Climbed 600 steps
• Walked 5 km (3 miles)

• BG at 7.56 a.m. was 6.55 (118)
• BG at 1.30 p.m.was 6.77 (122)

MEDICATION

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

DIET

• Oatmeal with teff, chia seeds, flaxmeal, almonds, walnuts, cashews, sesame seeds, and milk
• Boiled sweet potato for mid morning break
• Quinoa with cabbage
• Slice of homemade fudge
• One banana for mid afternoon snack
• Stir fried cabbage with eggs and kielbasa

EXERCISE

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

• BG at 7.50 a.m. was 7.38 (133)
• BG at 1.30 p.m. was 6.88 (124)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.30 p.m.

DIET

• Oatmeal with teff, chia seeds, flaxmeal, walnuts, almonds, cashews, and milk
• One half boiled egg
• Bowl of unsalted peanuts for mid morning snack
• Quinoa and sorghum with collard green
• Slice of cheese bread for mid afternoon snack
• Lentil soup with broccoli

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 cobra poses
• 100 tree poses
• 100 squats
• Climbed 600 steps
• Walked 5 km (3 miles)

• BG at 8.15 a.m. was 7.38  (133)
• BG at 5.23 p.m. was 5.83 (105)

• BP at 10.00 a.m. was 125/77

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 8.00 p.m.

DIET

• Oatmeal with teff, chia seeds, flaxmeal, walnuts, almonds, cashews, and milk
• Cup of coffee
• Banana fritter for mid morning snack
• Rotisserie chicken with basmati rice, broccoli, and lentil soup

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

• BG at 7.00 a.m. was 8.27 (149)

MEDICATION

• Metformin at 7.10 a.m.
• Lisinopril at 7.10 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff, chia seeds, peanut butter, almonds, walnuts, cashews, blueberries, and milk
• Two pancakes
• One half boiled egg
• One red grapefruit for mid morning snack
• Lentil soup with okra and pita stuffed with scraped carrot
• Bowl of unsalted peanuts for mid afternoon snack
• Lentil soup with okra and lamb

EXERCISE

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

• BG at 6.42 a.m. was 8.27 (149)
• BG at 12.53 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
• Metformin at 6.00 p.m.

DIET

• Oatmeal with walnuts, cashews, almonds, teff, chia seeds, and milk
• Half boiled egg
• Mug of coffee
• Bowl of broccoli soup with egg drop
• Spicy lamb with ten-grain cereal and asparagus
• Slice of homemade fudge

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

• BG at 7.00 a.m. was 6.99 (126)
• BG at 12.56 p.m. was 4.88 (88)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with walnuts, almonds, cashews, chia seeds, teff, and milk
• Nutribullet smoothie with pears, kale, kiwi, apple, and strawberries
• Lentils with ten-grain cereal. carrot, and okra
• Grilled salmon with lentil soup and Boston lettuce

EXERCISE

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

• BG at 6.50 a.m. was 7.27 (131)

MEDICATION

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

DIET

• Oatmeal with chia seeds, teff, flax meal, peanut butter, almonds, cashews, walnuts, and milk
• One half-boiled egg
• Nutribullet smoothie with pears, kale, kiwi, grape tomatoes, and cucumber
• Stir fried basmati rice with eggs, spinach, and okra
• Bowl of unsalted peanuts
• Ten-grain cereal with tuna and spinach
• Cup of warm milk

EXERCISE

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

.

• BG at 7.30 a.m. was 7.33 (132)
• BG at 2.00 p.m. was 6.49 (117)

• BP at 10.30 a.m. was 115/68

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

• Oatmeal with teff, chia seeds, walnuts, almonds, and milk
• Two pancakes made with lots of wheat germ
• Ten-grain cereal with spinach and piece of fried tuna
• One apple for mid afternoon snack
• Ten-grain cereal with tuna, spinach, and carrot
• Bowl of unsalted peanut

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 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 lateral presses
• 100 back extensions
• 100 calf extensions
• 100 shoulder presses
• 100 glute extensions
• Walked 5 km (3 miles)

• BG at 7.35 a.m. was 8.55 (154)
• BG at 3.00 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

DIET

• Oatmeal with teff, chia seeds, sesame seeds, wheat germ, almonds, walnuts, cashews, and milk
• One half boiled egg
• Cup of coffee
• Fried plantains
• One red grapefruit for mid morning snack
• Ten-grain cereal with spinach, asparagus, and meatballs
• Bowl of unsalted peanuts and strawberries for mid afternoon snack

EXERCISE

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

• BG at 6.50 a.m. was 8.44 (152)
• BG at 1.00 p.m. was 6.83 (123)

MEDICATIONS

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

DIET

• Oatmeal with teff, chia seeds, cashews, walnuts, sesame seeds, and milk
• Slice of homemade fudge
• Nutribullet smoothie with pear, kiwi, tomatoes, celery, kale, and red bell pepper
• Salad with pieces of stir fried chicken
• Tortilla with feta cheese and salad
• Late night snack of asparagus with mozzarella cheese

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

• BG at 7.25 a.m. was 6.77 (122)
• BG at 1.25 p.m. was 6.49 (117)

MEDICATION

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

DIET

• Oatmeal with chia seeds, teff, sesame seeds, almonds, walnuts, cashews, and milk
• Scrambled eggs with mushrooms for mid morning snack
• Pita with spicy chicken and mixed veggies salad
• Bowl of unsalted peanuts
• One red grapefruit
• Homemade pretzel for late afternoon snack
• Nutribullet smoothie with cucumber, carrot, tomatoes, kale, pear, and celery
• Mixed chicken, fruit, and veggies kebab
• 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
• Walked 5 km (3 miles)
• Climbed 600 steps

• BG at 6.45 a.m. was 8.88 (160)
• BG at 2.00 p.m. was 7.05 (127)

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, and milk
• One half boiled egg
• One sausage biscuit
• One cup of coffee
• Stir fried tofu, mixed vegetable salad, and whole grain tortilla with feta cheese
• Bowl of unsalted peanuts
• Cup of warm milk

EXERCISE

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

• BG at 7.30 a.m. was 8.05 (145)
• BG at 1.45 p.m. was 5.33 (96)

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, sesame seeds, flax meal, almonds, walnuts, cashews, and milk
• Cup of coffee
• Pasta rotini with stir fried chicken breast and spinach
• Whole wheat tortilla with pepper jack cheese and spinach
• Cup of warm milk

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 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 chest presses
• 100 glute extensions
• 100 lateral presses
• 100 back extensions
• 100 shoulder presses
• 100 calf extensions
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 8.44 (152)
• BG at 12.40 p.m. was 5.72 (103)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, cashews, and milk
• Cup of coffee
• One half-boiled egg
• Pasta rotini with fried tofu and spinach
• One red grapefruit
• Ten-cereal pancake 

EXERCISE

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

• BG at 7.45 a.m. was 7.99 (142)
• BG at 2.00 p.m. was 6.44 (116)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.15 p.m.

DIET

• Oatmeal with chia seeds, teff, almonds, cashews, walnuts, and milk
• Slice of homemade banana bread
• Cup of coffee
• Multi-grains with mushrooms and spinach
• Nutribullet smoothie of spinach, yellow bell paper, and kiwi
• Bowl of unsalted peanuts
• Pita with cheese and scraped carrot
• 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 leg extensions
• 100 seated leg curls
• 100 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 seated leg presses
• 100 overhead presses
• 100 horizontal chest flexions
• 100 glute extensions
• 100 calf extensions
• 100 lateral raises
• 100 back extensions
• 100 shoulder presses
• Walked 5 km (3 miles)