• BG at 7.45 a.m. was 8.55 (154)

MEDICATION

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

DIET

• Oatmeal with chia, teff, peanut butter, and milk
• Two slices of toasted whole grain bread with Finlandia butter for mid morning snack
• Whole grain pasta with salmon, beet, and sweet potato
• Brown rice with lentils, red cabbage, kale, and a slice of salmon

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 mountain climbers
• 100 squats
• 100 hand grip crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 hamstring curls
• 600 stair steps
• Walked 5km (3 miles)

• BG at 7.00 a.m. was 8.82
• BG at 1.15 p.m. was 6.60 (119)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 p.m.
• Metformin at 6.15 p.m.

DIET

• Oatmeal with teff, chia, and milk
• One half-boiled egg
• Brown rice with lentils, salmon, and bokchoy
• Slice of cheesecake with strawberries
• Small naan with spicy mackerel and salad
• Glass of fresh watermelon juice

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 squats
• 100 hamstring curls
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 6.25 a.m. was 7.21 (130)

MEDICATION

• Metformin at 6.45 a.m.
• Lisinopril at 6.45 a.m.
• Metformin at 10.00 a.m.

DIET

• Oatmeal with teff and chia
• One half-boiled egg
• One cup of coffee
• Slice of cheesecake
• Brown rice with salmon and spinach
• Slice of cheesecake

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 hand grip crunches
• 100 heel raises
• 400 stair steps
• Walked 5 km (3 miles)

• BG at 6.30 a.m. was 6.66 (120)

• BP at 8.20 a.m. was 122/76

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 6.20 p.m.

DIET

• Oatmeal with peanut butter, walnuts, and almonds
• One half boiled egg
• Cup of black tea'
• Walnuts and almonds for mid morning snack
• Rotini with spicy mackerel, romaine lettuce, and walnuts
• Strawberries and peaches for afternoon snack
• Whole wheat tortilla wrap with havarti cheese
• One banana and a mango for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 high knee jacks
• 100 hamstring curls
• 100 heel raises
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 jumping jacks
• 100 hand grip crunches
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 6.00 a.m. was 7.77 (140)

MEDICATION

• Metformin at 6.15 a.m.
• Lisinopril at 6.15 a.m.
• Metformin at 7.30 p.m.

DIET

• One half-boiled egg
• One small sweet potato
• Soup with cod, spinach, shrimp, and broccoli
• Slice of whole grain bread
• One corn on the cob with brown rice, spicy mackerel, and broccoli
• One eastern peach

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdomen crunches
• 100 jackknife crunches
• 100 squats
• 100 alternate toe touches
• 100 hand grip crunches
• 100 mountain climbers
• 100 heel raises
• 100 jumping jacks
• 100 hammer string curls
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 7.50 a.m. was 8.49 (153)
• BG at 7.00 p.m. was 5.55 (100)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.20 p.m.

DIET

• One boiled sweet potato
• Cup of coffee with raw honey
• Sticky rice with chicken floss, celery, red onion, and grape tomatoes
• Fried rice with pork, broccoli, and grape tomatoes
• Two juicy eastern peaches

EXERCISE

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

• BG at 7.50 a.m. was 8.32 (150)

MEDICATION

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

DIET

• Oatmeal with peanut butter
• Quinoa and chickpea porridge with okra
• Homemade cheese pizza with spinach and grape tomatoes

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 high knee jacks
• 100 alternate toe touches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 100 squats
• 600 stair steps
• Walked 3 miles

• BG at 6.10 a.m. was 8.16 (147)
• BG at 2.10 p.m. was 5.77 (104)

MEDICATION

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

DIET

• Oatmeal with peanut butter and walnuts
• Grilled salmon with lentils and okra
• Homemade banana bread for mid afternoon snack
• Grilled salmon with lentils, okra, and quinoa porridge
• Glass of warm milk

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 heel raises
• 100 alternate toe touches
• 100 high knee jacks
• 100 jumping jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 600 stair steps
• Walked 3 miles

• BG at 7.30 a.m. was 7.27 (131)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• Metformin at 7.00 p.m.

DIET

• One small boiled sweet potato
• Cup of coffee 
• Oatmeal with chia, teff, almonds, walnuts, and milk
• Stir fried rice with eggs, mushrooms, celery, and bokchoy
• Slice of homemade banana bread for mid afternoon snack
• Stir fried rice

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 jumping jacks
• 100 high knee jacks
• 600 stair steps
• Walked 3 miles

• BG at 6.05 a.m. was 8.10 (146)

MEDICATION

• Metformin at 6.15 a.m.
• Lisinopril at 6.15 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with teff, chia, almonds, walnuts, peanut butter, and milk
• Lentils with okra, quinoa, celery
• Cup of tea
• One navel orange for mid afternoon snack
• Grilled Atlantic salmon with bokchoy and quinoa

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 high knee jacks
• 100 heel raises
• 100 hand grip crunches
• 100 jumping jacks
• 100 mountain climbers
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hamstring curls
• 100 cobra poses
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 7.66 (138)

MEDICATION

• Metformin at 8.10 a.m.
• Lisinopril at 8.10 a.m.
• Metformin at 6.00 p.m.

DIET

• Oatmeal with millet, blueberries, and millet
• Two pancakes
• One half boiled egg
• Brown rice with cabbage and mushrooms

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 hand grip crunches
• 100 squats
• 100 jumping jacks
• 100 heel raises
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 9.09 (164)

MEDICATION

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

DIET

• Oatmeal with teff, chia, banana, and milk
• One half-boiled egg
• One small boiled sweet potato
• Basmati rice with roast chicken, cabbage, carrot, and button mushroom
• One banana for mid-afternoon snack
• Tortilla wrap with mozzarella cheese, mushroom, grape tomatoes, and romaine lettuce
• Blueberries for dessert

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 box squats
• 100 heel raises
• 100 mountain climbers
• 100 high knee jacks
• 100 jumping jacks
• 100 hand grip crunches
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 7.42 a.m. was 6.7 (121)

MEDICATION

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

DIET

• Oatmeal with teff, chia, almonds, and peanut butter
• One half-boiled egg
• Slice of pizza with cheese topping
• Stir-fried mung bean noodle with cabbage, celery, carrots, and 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
• Walked 5 km (3 miles)

NOTE

My A1C taken on August 17th was 6.8

• BG at 7.00 a.m. was 163 (9.05)
• BG at 2.50 p.m. was 122 (6.77)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 7.10 p.m.

DIET

• Oatmeal with teff, chia, almonds, banana, and milk
• Gala apple for mid morning snack
• Strawberry milk shake with strawberries and peanut butter
• Celery sticks with peanut butter
• Orange for mid afternoon snack
• Brown rice with fried gizzards, lentils, and romaine lettuce

EXERCISE

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

• BG at 7.45 a.m. was 8.43 (152)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 9.00 p.m.

DIET

• Oatmeal with teff, chia, almonds, craisins, and peanut butter
• Brown rice with lentils, eggplant, stir-fried potato, and salad
• Apple and orange for mid afternoon snack
• Whole grain tortilla with cheese, romaine lettuce, and grape tomatoes

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercise
• 100 abdominal crunches
• 100 box squats
• 100 jackknife crunches
• 100 jumping jacks
• 100 high-knee jacks
• 100 heel raises
• 100 mountain climbers
• 100 stair steps
• Walked 5 km (3 miles)

NOTE

I was down with a bad cough for about two weeks