• BG at 7.00 a.m. was 6.66 (120)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.15 p.m.

DIET

• Oatmeal with teff, chia, and milk
• Noodle soup
• Brown rice with snake gourd, lentils, and scrambled eggs

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing 
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 heel raises
• 100 stair steps
• 100 jackknife crunches
• 100 jumping jacks
• 100 hand grips
• Walked 5 km (3 miles)

Snake Gourd

MEDICATION

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

DIET

• Noodle soup
• Coffee
• Brown rice with tuna, eggs, lentils, okra, potato, and tomato

EXERCISE

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

• BG at 6.05 a.m. was 7.27 (131)
• BG at 12.25 p.m. was 5.33 (96)

MEDICATION

• Metformin at 6.15 a.m.
• Lisinopril at 6.15 a.m.

DIET

• Oatmeal with teff, chia, cocoa, and milk
• One half boiled egg
• One cup of coffee

EXERCISE

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

• BG at 6.30 a.m. was 6.83 (123)
• BG at 12.05 p.m. was 5.66 (102)

MEDICATION

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

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Two half boiled eggs
• Cup of coffee
• Brown rice with lentils, potatoes, mustard green, and okra
• Peanut pancake turnover for mid evening snack
• Brown rice with lentils, potatoes, 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
• 100 jackknife crunches
• 100 jumping jacks
• 100 heel raises
• 100 staircase steps
• 100 knee-high jacks
• 100 hand grip crunches
• Walked 5 km (3 miles)

Peanut butter pancake turnover

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.

DIET

• Flatbread with lentils
• Cup of tea
• Rice with chicken, potato, and mustard green
• Papaya 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 jackknife crunches
• 100 jumping jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• Walked 5 km (3 miles)

• BG at 7.50 a.m. was 6.66 (120)

MEDICATION

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

DIET

• Oatmeal with teff, chia, cocoa, and milk
• One half boiled egg
• Cup of tea
• Brown rice with sardines and mustard green
• Papaya 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 jackknife crunches
• 100 jumping jacks
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 stair steps
• 100 knee-high jacks
• Walked 5 km (3 miles)

• BG at 12.35 p.m. was 5.38 (97)

MEDICATION

• Metformin at 7,45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 6.00 p.m.

DIET

• Roti chanai with lentils
• Cup of tea
• Parboiled rice with fish balls, mustard green, and chicken
• Papaya for mid afternoon snack
• Basmati rice with spinach, fish, and tomatoes

EXERCISE

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

Roti Chanai

• BG at 1.00 p.m. was 7.44 (134)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 7.15 p.m.

DIET

• Oatmeal with chia, teff, cocoa, and milk
• One half boiled egg
• Fried rice with daikon, carrot, egg, and okra
• Rice with spicy lamb, chicken, yogurt, and mustard green

EXERCISE

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

• BG at 12.47 p.m. was 6.16 (111)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Mustard green, fish cake, and egg
• Papaya for mid afternoon snack
• Fried rice with broccoli, mushroom, sea cucumber, pork ribs, and kale

EXERCISE

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

• BG at 6.45 a.m. was 6.71 (121)
• BG at 1.00 p.m. was 5.77 (104)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 10.00 p.m.

DIET

• Flatbread with lentils
• Cup of tea
• Parboiled rice with tomato, snake gourd, carrot, daikon, and okra
• Singapore noodles, satay, and crab

EXERCISE

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

• BG at 7.00 a.m. was 6.71 (121)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, and cocoa
• Cup of tea
• Whole grain chapati with lentils, carrot, daikon, and bittermelon
• Banana for mid afternoon snack
• Parboiled rice with lentils, tomato, carrot, and daikon

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 heel raises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 stair step climbs
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 6.71 (121)

MEDICATION

• Metformin at 7.10 a.m.
• Lisinopril at 7.10 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Whole wheat flat bread with spicy potato and lentils
• Tea with milk
• Parboiled rice with lentils, daikon, tofu, bitter gourd, and carrot
• Glutinous rice cake 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 heel raises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 stairs steps
• Walked 5 km (3 miles)

Glutinous rice cake

• BG at 7.00 a.m. was 6.83 (123)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with teff, chia, cocoa, and milk
• One half-boiled egg
• Parboiled rice with chicken curry, and vegetable salad
• Parboiled rice with tofu, daikon, carrot, and scrambled egg

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
• 100 jumping jacks
• 100 heel raises
• Walked 5 km (3 miles)

• BG at 3.15 p.m. was 5.55 (100)

MEDICATION

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

DIET

• Rice batter crepe with lentils and coconut gravy
• Half boiled egg
• Cup of tea
• Thick noodle soup with beef liver and spinach

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
• 100 stair steps
• 100 jumping jacks
• 100 heel raises
• Walked 5 km (3 miles)

• BG at 5.36 a.m. was 7.27 (131)
• BG at 12.30 p.m. was 6.05 (109)

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• Metformin at 5.30 p.m.

DIET

• Oatmeal with teff, chia, cocoa, and milk
• One half boiled egg
• Parboiled rice with spicy chicken thighs, bitter gourd, carrot, and okra
• Crispy fried chicken, mushrooms with tofu, prawns, and crab soup

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)

Bitter Gourd

• BG at 6.05 a.m. was 6.33 (114)

MEDICINE

• Metformin at 6.15 a.m.
• Lisinopril at 6.15 a.m.
• Metformin at 6.00 p,m,

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Noodle soup with beef liver and mustard green for mid morning snack
• Papaya for afternoon snack
• Chapati with lentils
• Soybean curd for evening snack

EXERCISE

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

Soybean Curd

• BG at 6.10 a.m. was 5.99 (108)
• BG at 12.05 p.m. was 5.05 (91)

MEDICATION

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

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Mug of plain black tea
• Whole grain chapati with lentils and okra
• Papaya for afternoon snack
• Rice crepe with lentils 

EXERCISE

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

Organic Okra

• BG at 7.00 a.m. was 7.05 (127)
• BG at 12.15 p.m. was 5.05 (91)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Mango for mid morning snack
• Whole grain chapati with tofu and spinach
• Pineapple for mid afternoon snack
• Parboiled brown rice with fish, tofu, spinach, and potatoes

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
• 100 mountain poses
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was 7.21 (130)
• BG at 1.20 p.m. was 5.66 (102)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Parboiled rice with lentils, bitter gourd, scrambled eggs, okra, and carrot
• Sticky rice cake for mid afternoon snack
• Whole grain chapati with lentils, potato, and bitter gourd

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
• Walked 5 km (3 miles)

Sticky Rice Cake

• BG at 7.45 a.m. was 6.38 (115)

MEDICATION

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

DIET

• Oatmeaal with flaxmeal, cocoa, and milk

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 30 minutes strengthening exercises
• 100 abdominal crunches

• BG at 7.20 a.m. was 6.38 (115)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.35 p.m.

DIET

• Oatmeal with flaxmeal, cocoa, and milk
• Noodle soup with one boiled egg
• Chicken soup

EXERCISE

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

• BG at 7.55 a.m. was 6.33 (114)

MEDICATION

• Metformin at 8.15 a.m.
• Lisinopril at 8.15 a.m.
• Metformin at 6.30 p.m.

DIET

• Oatmeal with teff, chia, cocoa, and milk
• Whole grain chapati with lentils, bitter gourd, okra, potatoes, and spinach
• Papaya for mid afternoon snack
• 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 stairs steps
• 100 jumping jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• Walked 5 km (3 miles)