• BG at 6.15 a.m. was 8.10 (128)
• BG at 12.25 p.m. was 6.60 (119)

MEDICATION

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

DIET

• Oatmeal with teff, raisins, and dates
• Par boiled rice with tempeh, tofu, eggs, carrots, and mustard green
• Slice of mango and slice of watermelon 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 cobra poses
• 100 tree poses
• 100 jumping jacks
• 100 double toe poses
• Walked 5 km (3 miles)

• BG at 6.25 a.m. was 6.10 (110)

MEDICATION 

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

DIET

• Whole-grain flat bread with lentils and beans
• Banana for mid morning snack

EXERCISE

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

• BG at 12.25 p.m. was 6.83 (123)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8 a.m.

DIET

• Oatmeal with raisins, dates, and banana
• Lentil soup with potato, tomato, and celery
• Whole wheat flat bread with lentils

EXERCISE

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

• BG at 6.45 a.m. was 6.88 (124)
• BG at 12.25 p.m. was 5.83 (105)

MEDICATION

• Metformin at 6.55 a.m.
• Lisinopril at 6.55 a.m.
• 2 fish oil capsules

DIET

• Oatmeal with raisins and dates
• Cup of black tea
• Slices of jicama for mid morning snack
• Lentils with horse gram, tempeh, and moringa leaves

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of Strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 cobra poses
• 100 tree poses
• Walked 5 km (3 miles)

Moringa Leaves

Many Uses of Moringa

BG at 6.30 a.m was 5.99 (108)


MEDICATION

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

• BG at 6.00 a.m. was 6.71 (121)
• BG at 12.39 p.m. was 4.27 (77)

MEDICATION

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

DIET

• Oatmeal with teff, chia, almonds, walnuts, and milk
• Cup of coffee
• One half-boiled egg
• Navel orange for mid afternoon snack
• Naan bread with spicy chicken, lentils, and okra
• Fried rice with mackerel, bokchoy, okra, lentils

EXERCISE

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

• BG at 7.15 a.m. was 6.94 (125)
• BG at 7.15 p.m. was 5.99 (108)

MEDICATION

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

DIET

• Oatmeal with teff, chia, flax, almonds, walnuts, sesame seeds, banana, and milk
• One half-boiled egg
• Spicy chicken with ten-grain broth and spinach
• Chicken floss with ten-grain broth and okra

EXERCISE

• 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
• Walked 5 km (3 miles)

• BG at 7.40 a.m. was 6.55 (118)
• BG at 1.10 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 6.30 p.m.

DIET

• Oatmeal with teff, chia, almonds, walnuts, and milk
• Cup of coffee
• Spicy chicken with basmati rice, spinach, lentil soup, and okra
• Red grapefruit for mid afternoon snack
• Ten-grain broth 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 biceps curls
• 100 triceps extensions
• 100 hammer curls
• Walked 5 km (3 miles)

• BG at 8.30 a.m. was 6.71 (121)

• BP at 10.30 a.m. was 122/68 (taken by Helen Hunt medtech)

MEDICATION

• Metformin at 8.35 a.m.
• Lisinopril at 8.35 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.45 p.m.

DIET

• Oatmeal with teff, chia, almonds, walnuts, and banana
• Fried rice with bokchoy
• Ten-grain broth with chicken and okra

EXERCISES

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

• BG at 12.03 p.m. was 6.60 (119)

MEDICATION

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

DIET

• Oatmeal with teff, chia, almonds, walnuts, sesame seeds, and milk
• Navel orange for mid morning snack
• Fried rice with bokchoy
• Banana for mid afternoon snack
• Spicy mackerel with asparagus and ocean perch

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 back extensions
• 100 biceps curls
• 100 triceps extensions
• 100 hammer curls
• 100 lateral raises
• 100 shoulder presses
• 100 inline 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 7.38 a.m. was 6.66 (120)
• BG at 1.00 p.m. was 5.94 (107)

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, almonds, walnuts, banana, and milk
• Navel orange for mid morning snack
• Soup with bokchoy and pieces of pork
• Chocolate cake for dessert
• Lamb chop and fried rice with shrimp, eggs, green peas, carrots, and bokchoy
• Nutribullet smoothie with kiwi, apple, and cantaloupe

EXERCISE

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

• BG at 8.05 a.m. was 6.94 (125)
• BG at 11.52 a.m. was 6.60 (119)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Oatmeal with peanut butter, chia, teff, flax, almonds, walnuts, and milk
• Navel orange for mid morning snack
• Lentils soup with green beans
• Scrambled eggs with tuna, quinoa, and okra
• Navel orange

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 back extensions
• 100 biceps curls
• 100 triceps extensions
• 100 hammer curls
• 100 lateral raises
• 100 shoulder presses
• 100 incline presses
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was 8.05 (145)
• BG at 12.20 p.m. was 5.72 (103)

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, almonds, flax, walnuts, and milk
• Slice of cheese pizza and bowl of soup with pork and bok choy
• Navel orange for mid afternoon snack
• Ten-grain broth with corn

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 back extensions
• 100 biceps curls
• 100 triceps extensions
• 100 hammer curls
• 100 lateral raises
• 100 shoulder presses
• 100 incline 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 bat 7.05 a.m. was 7.55 (136)

MEDICATION

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

DIET\

• Oatmeal with peanut butter
• One half-boiled egg
• Lentils with turnip green and sweet potato
• Red grapefruit for mid afternoon snack
• Two slices of cheese pizza

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 back extensions
• 100 biceps curls
• 100 triceps extensions
• 100 hammer curls
• 100 lateral raises
• 100 shoulder presses
• 100 incline presses
• 100 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 overhead presses
• 100 horizontal shoulder extensions
• 100 elbow extensions
• 100 elbow curls
• 100 plantar flexions
• Walked 5 km (3 miles)

• BG at 7.20 a.m. was 6.99 (126)
• BG at 2.40 p.m. was 4.88 (88)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.15 p.m.

DIET

• Oatmeal with teff, flax, chia, almonds, and walnuts
• Cup of coffee
• Ten-grain broth with chicken, and turnip green
• Red grapefruit for mid afternoon snack
• Slice of homemade fudge for dessert
• Homemade sukiyaki from scratch

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 back extensions
• 100 biceps curls
• 100 triceps extensions
• 100 hammer curls
• 100 lateral raises
• 100 shoulder presses
• 100 incline 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)

Sukiyaki made from scratch

• BG at 7.57 a.m. was 8.93 (161)
• BG at 1.38 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 7.00 p.m.

DIET

• Oatmeal with teff, chia, almonds, walnuts, and cashews
• One navel orange for mid morning snack
• Ten-grain broth with chicken floss, cabbage, and cucumber
• Red grapefruit for mid afternoon snack
• Boiled sweet potato and stir fried cabbage with chicken floss
• Nutribullet smoothie with kiwi, strawberries, kale, and a gala apple
• Bowl of strawberries with feta cheese

EXERCISE

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

• BG at 6.33 a.m. was 8.55 (154)

MEDICATION

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

DIET

• Oatmeal with teff, flaxmeal, chia, walnuts, almonds, and milk
• Cup of coffee
• Lentils with okra and potato

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 presses
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 back extensions
• 100 shoulder presses
• 100 incline 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 6.45 a.m. was 7.27 (131)
• BG at 1.45 p.m. was 4.72 (85)

MEDICATION

• Metformin at 6.50 a.m.
• Lisinopril at 6.50 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.45 p.m.

DIET

• Oatmeal with teff, flaxmeal, chia, almonds, walnuts, and milk
• Cup of coffee
• Navel orange for mid morning snack
• Naan with chicken curry and turnip green
• Slice of homemade granola
• Lentils with green peas, okra, and spinach
• Chocolate for dessert

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

• BG at 7.45 a.m. was 8.05 (143)
• BG at 12.25 p.m. was 6.60 (119)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.45 p.m.

DIET

• Scrambled eggs with mushroom
• Lentils with sweet potato, okra, and green peas
• Spicy chicken thighs with basmati rice and turnip green

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 back extensions
• 100 biceps curls
• 100 triceps extensions
• 100 hammer curls
• 100 lateral raises
• 100 shoulder presses
• 100 incline 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 6.45 a.m. was 8.16 (147)
• BG at 1.00 p.m. was 5.49 (99)

• BP at 9.45 a.m. was 107/77

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 teff, chia, flax, walnuts, almonds, peanut butter, and milk
• One half-boiled egg
• Cup of coffee
• Lentils, okra, garbanzo beans, and freshly  made thick tomato sauce
• Homemade banana bread
• Lentils, okra, and smoked salmon
• Mug of moothie with milk, banana, and cocoa

EXERCISE

• 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 seated leg presses
• 100 back extensions
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 lateral raises
• 100 shoulder presses
• 100 incline 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 6.56 a.m. was 7.49 (135)

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, almonds, walnuts, prunes, and milk
• One half-boiled egg
• One navel orange
• Fried tofu with lentils and okra
• Bowl of unsalted peanuts
• Homemade tomato sauce with chickpeas and Savoy spinach
• One red grapefruit
• Chocolate for dessert

EXERCISE

• 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 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 7.05 a.m. was 7.38 (133)

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, almonds, walnuts, peanut butter, and milk
• Cup of coffee
• Two slices of twelve-grain bread with lentils and okra
• Red grapefruit for mid afternoon snack
• Sorghum and garbanzos broth with okra and lentils
• One navel orange for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 hammer curls
• 100 triceps extensions
• 100 biceps curls
• 100 leg extensions
• 100 seated leg curls
• 100 glute extensions
• 100 calf extensions
• 100 seated leg curls
• 100 lateral presses
• 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 7.45 a.m. was 6.38 (115)
• BG at 1.40 p.m. was 5.38 (97)

MEDICATION

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

DIET

• Scrambled eggs with julienned carrot and sweet potato, celery, tomatoes, shitake mushrooms, and shrimps
• Mug of coffee
• Whole grain rotini with broccoli, carrots, and mushrooms
• Papaya for mid afternoon snack
• Whole grain rotini with celery and carrots

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 100 leg extensions
• 100 seated leg curls
• 100 glute extensions
• 100 calf extensions
• 100 seated leg presses
• 100 back extensions
• 100 biceps curls
• 100 triceps extensions
• 100 hammer curls
• 100 lateral raises
• 100 shoulder presses
• 100 inclined presses
• 100 abdominal crunches
• 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)