• BG at 8.20 a.m. was 6.49 (117)
• BG at 1.10 p.m. was 5.11 (92)

MEDICATION

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

DIET

• Oatmeal with teff, chia, and milk
• Fried rice with carrots, tofu, spinach, and snake gourd
• Papaya for mid afternoon snack
• Whole grain chapati with potatoes and spinach

EXERCISE

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

• BG at 5.15 a.m. was 6.22 (112)

MEDICATION

• Metformin at 5.30 a.m.
• Lisinopril at 5.30 a.m.

DIET

• Rice crepe with coconut gravy
• Cup of tea
• Slice of pineapple and guava for mid morning snack
• Parboiled brown rice with potatoes and cabbage

EXERCISE

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

• BG at 7.30 a.m. was 6.66 (120)
• BG at 1.00 p.m. was 5.49 (99)

MEDICATION

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

DIET

• Rice crepe with coconut chutney
• Cup of tea
• Slice of papaya for mid afternoon snack
• Whole grain chapati with mustard green, okra, tofu, and tomatoes 

EXERCISE

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

• BG at 1.35 was 5.39 (97)

MEDICATION

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

DIET

• Oatmeal with teff, dates, and a banana
• Cup of tea
• Thick Asian noodles with mustard green, and fish cake
• Brown rice with tomatoes, okra, and fried fresh sardines

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 staircase steps
• 100 jumping jacks
• 100 tree poses
• Walked 5 km (3 miles)

MEDICATION

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

DIET

• Oatmeal with raisins and dates
• Cup of tea

EXERCISE

• 30 minutes yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jumping jacks

• BG at 5.40 a.m. was 6.71 (121)

MEDICATION

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

DIET

• Boiled purple Japanese sweet potatoes
• One half boiled egg
• Oatmeal with teff, chia, and milk

EXERCISE

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

• BG at 6.oo a.m. was 5.88 (106)

MEDICATION

• Metformin at 6.10 a.m.
• Lisinopril at 6.10 a.m.
• 2 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, and milk
• One half-boiled egg
• One cup of tea
• Parboiled brown rice with chickpeas, lentils, and tomatoes
• Papaya for mid afternoon snack
• Parboiled rice with lentils, jicama, tomatoes, and fried eggs

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 30 minutes strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 step ups
• 100 jumping jacks
• 100 biceps curls
• 100 hammer curls
• 100 triceps curls
• Walked 5 km (3 miles)

• BG at 6.10 a.m. was 5.49 (99)
• BG at 12.20 p.m. was 5.33 (96)

MEDICATION

• Metformin at 6.15 a.m.
• Lisinopril at 6.15 a.m.
• 2 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Cup of tea
• Banana for mid morning snack
• Whole grain chapati with cabbage and tofu
• Banana for mid afternoon snack
• Whole grain chapati with jicama, lentils, okra, and daikon

EXERCISE

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

• BG at 12.20 p.m. was 5.27 (95)

MEDICATION

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

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Banana for midmorning snack
• Chapati with lentils, okra, jicama, carrot, and daikon
• Papaya for mid afternoon snack
• Spicy tofu and water spinach

EXERCISE

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

Water Spinach

• BG at 4,20 p.m. was 5.66 (102)

MEDICATION

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

DIET

• Oatmeal with teff, chia, and milk
• Boiled Japanese sweet potato
• Flatbread with lentils and cup of tea for mid morning snack
• Parboiled rice with fried jack mackerel, tomatoes, and bitter melon
• Mango 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 jumping jacks
• Walked 5 km (3 miles)

Purple Japanese Sweet Potatoes

• BG at 6.45 a.m.  was 5.72 (103)

MEDICATION

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

DIET

• Oatmeal with teff and chia
• Lentils with eggplant and tomato

EXERCISE

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

• BG at 6.20 a.m. was 6.88 (124)
• BG at 6.00 p.m. was 5.72 (103)

MEDICATION

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

DIET

• Oatmeal with flaxmeal, coacoa, and milk
• Flat bread with lentils
• Cup of tea
• Brown rice with mustard green, and fried fresh sardines
• Navel orange for dessert

EXERCISE

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

• BG at 6.15 a.m. was 5.72 (103)
• BG at 1.20 p.m. was 6.44 (116)

MEDICATION

• Metformin at 6.20 a.m.
• Lisinopril at 6.20 a.m.
• 1 multivitamin tablet
• Metformin at 5.45 p.m.

DIET

• Oatmeal with 100% cacao, flaxmeal, and milk
• Cup of coffee
• Rice crepe with coconut cream
• Cup of tea
• Whole grain chapati with lentils, eggplant, and okra
• Whoe grain flat bread with lentils and eggplant

EXERCISE

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

Rice crepe

• BG at 6.30 a.m. was 6.88 (124)

MEDICATION

• Metformin at 6.45 a.m.
• Lisinopril at 6.45 a.m.
• 1 multivitamin tablet
• Metformin at 6.30 p.m.

DIET

• Flat bred with lentils
• Cup of tea with milk
• Papaya for mid morning snack
• Chapati with lentils and okra
• Mango for dessert

EXERCISE

• 30 minutes of yog
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 big toes hold poses
• 100 cobra poses
• 100 jumping jacks
• 100 mountain poses
• 100 tree poses
• Walked 5 km (3 miles)

Roti chanai - Malaysian breakfast

• BG at 7.20 a.m. was 6.55 (118)
• BG at 12.20 p.m. was 5.33 (96)

MEDICATION

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

DIET

• Oatmeal with chia, teff, and milk
• One half boiled egg
• One boiled sweet potato for mid morning snack
• Whole grain chapati with lentils and okra
• Flat noodles with winged beans and mustard green for mid afternoon snack
• Parboiled rice with lentils, okra, bitter melon, and carrots

EXERCISE

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

Bitter melon

• BG at 7.45 a.m. was 6.44 (116)
• BG at 1.20 p.m. was 4.88 (88)

MEDICATION

• Metformin at 7.50 a.m.
• Lisinopril at 7.50 a.m.
• 2 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, and milk
• Whole grain chapati with lentils, daikon, carrot, and tamarind
• Parboiled brown rice with tofu, winged beans, and Chinese mustard green

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 staircase steps
• 100 mountain poses
• 100 cobra poses
• 100 seated leg presses
• Walked 5 km (3 miles)

• BG at 6.00 a.m. was 6.38 (115)
• BG at 1.35 p.m. was 6.10 (110)

MEDICATION

• Metformin at 6.05 a.m.
• Lisinopril at 6.05 a.m.
• 2 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff, chia, and milk
• One half boiled egg
• Flat noodles with eggs, tofu, and greens
• One banana for mid afternoon snack
• Chapati with lentils, okra, horse gram

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jumping jacks
• 100 cobra poses
• 100 mountain poses
• 100 seated leg presses
• 100 staircase steps
• Walked 5 km (3 miles)

• BG at 6.00 a.m. was 6.88 (124)
• BG at 6.45 p.m. was 6.16 (111)

MEDICATION

• Metformin at 6.15 a.m.
• Lisinopril at 6.15 a.m.
• One multivitamin tablet
• Two fish oil capsules

DIET

• Oatmeal with teff, chia, and milk
• One half boiled egg
• Cup of coffee with milk
• Lentil soup with carrots, okra, and fried tofu
• Parboiled rice with eggplant, potato, and tamarind

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 staircase steps
• 10 big toe hold poses
• 100 jumping jacks
• Walked 5 km (3 miles)

• BG at 7.40 a.m. was 5.83 (105)
• BG at 2.00 p.m. was 5.44 (98)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 2 fish oil capsules
• 1 multivitamin tablet
• Metformin at 8.30 p.m.

DIET

• Oatmeal with chia, teff, and milk
• Whole grain flat bread
• Tea with milk
• Papaya for mid morning snack
• One-half boiled egg, bayam, and sweet potato
• Whole grain chapati with lentils

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 big toe hold poses
• 100 cobra poses
• 100 mountain poses
• 100 tree poses
• 100 stairs steps
• Walked 5 km (3 miles)

Bayam - Malaysian spinach

• BG at 8.00 a.m. was 7.66 (138)
• BG at 12.25 p.m. was 4.38 (79)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• 2 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, and milk
• One sweet potato
• One half boiled egg
• Homemade whole grain chapati with lentils, spinach, and carrots
• Vegetarian soup with carrots, daikon, mustard green, spinach, potato, and sweet potato

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jumping jacks
• 100 stair steps



Whole grain chapati

• Walked 5 km (3 miles)

• BG at 6.30 a.m. was 6.38 (115)
• BG at 12.25 p.m. was 4.99 (90)

MEDICATION

• Metformin at 6.35 a.m.
• Lisinopril at 6.35 a.m.
• 2 fish oil capsules
• Meformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, and milk
• Cup of black coffee with no sugar
• Banana for mid morning snack
• Noodles with lots of greens, mung bean sprouts, and fish cake
• Pastry for dessert

EXERCISE

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

Tonite's dinner

• BG at 6.45 a.m. was 5.66 (102)
• BG at 12.55 p.m. was 4.77 (86)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• 2 fish oil capsules
• Metformin at 7.00 p.m.

DIET

• Oatmeal with chia and milk
• One half boiled egg
• Lentil soup with daikon, carrot, sweet potato, tomato, and tamarind
• Whole grain chapati with lentils
• Cup of milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jumping jacks
• 100 staircase steps

My Malaysian breakfast - roti chanai

• BG at 6.15 a.m. was 6.88 (124)
• BG at 1.10 p.m. was 4.88 (88)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 2 fish oil capsules
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, and milk
• Cup of tea
• One banana for mid morning snack
• Whole grain wheat flour flat bread with lentils, okra, and tomato
• Flat bread with lentils and okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 squats
• 100 jumping jacks
• 20 double big toe holds
• Walked 5 km (3 miles)

• BG at 6.00 a.m. was 6.27 (113)

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• 1 multivitamin tablet

DIET

• Oatmeal with flaxmeal

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jumping jacks
• 100 double toe poses
• 100 cobra poses
• 100 tree poses

• BG at 6.00 a.m. was 8.66 (156) 

          Note: Ate cheesecake last night!!


MEDICATION

• Metformin at 6.10 a.m.
• Lisinopril at 6.10 .m.
• 2 fish oil capsules
• Metformin at 7.00 p.m.

DIET

• Whole wheat flat bread with lentils
• Rice noodles with chicken breast
• Lentil soup with potato and mustard green

EXERCISE

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

• BG at 6.00 a.m. was 6.10 (110)

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• 2 fish oil capsules

DIET

• Oatmeal with chia, teff, and milk
• Basmati rice with spicy potatoes and spinach
• Banana for mid afternoon snack
• Basmati rice with garbanzo beans and mustard green

EXERCISE

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

• BG at 7.50 a.m. was 6.55 (118)

MEDICATION

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

DIET

• Oatmeal with teff
• Whole grain flat bread with lentils and potatoes

EXERCISE

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

BG at 6.00 a.m. was 6.49 (117)
BG at 12.45 p.m. was 5.83 (105)

MEDICATION

• Metformin at 6.10 a.m.
• Lisinopril at 6.10 a.m.

DIET

• Oatmeal with teff, chia seeds, and milk
• Whole grain flatbread with lentils and bitter gourd

• BG at 6.20 a.m. was 6.10 (110)
• BG at 2.00 p.m. was %.60 (101)

MEDICATION'

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

DIET

• Oatmeal with teff and chia seeds
• Whole grain wheat flour flatbread with lentils, potatoes, and okra
• Whole grain flatbread with lentils, daikon, and mustard green
• Cup of milk

EXERCISE

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