VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 6.45 p.m.

DIET

• One hard-boiled egg, stir-fried rice noodles, and oatmeal with wheat bran for breakfast
• One small boiled sweet potato for midday snack
• Small grilled lamb chop and wombok for lunch
• A small slice of cheesecake for mid-afternoon snack
• Mango salad with greek yogurt for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 mountain climbers
• 100 mountain poses
• 100 knee bends
• 100 handgrip crunches
• 100 bicep curls
• 100 tricep curls
• 100 hammer curls
• 100 wrist curls
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raises
• 100 forward bends
• 100 tree poses
• 100 high knee jacks
• 100 mountain poses
• 500 stair step climb
• 15,700 walking steps

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at 6.30 a.m.
• Lisinopril at 6.30 a.m.
• Metformin at 6.15 p.m.

DIET

• Multigrain sandwich with cheese and a cup of coffee for breakfast
• Stir-fried rice noodles with wombok, sausage, and prawns for lunch
• One mandarin and unsalted peanuts for mid-afternoon snack
• Mango salad for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 handgrip crunches
• 100 bicep curls
• 100 tricep curls
• 100 hammer curls
• 100 wrist curls
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raise
• 100 tree poses
• 100 mountain poses
• 100 mountain climbers
• 100 knee bends
• 1000 stair step climb
• 14,200 walking steps

VITALS

• Weight: 71 kg
• BMI: 24

MEDICATION

• Metformin at 6.00 a.m.
• Lisinopril at 6.00 a.m.
• Metformin at 5.45 p.m.

DIET

• Oatmeal with wheat bran for breakfast and a cup of coffee
• Multigrain sandwich with cheese and a sunny side up for mid-morning snack
• Boiled sweet potato and mango salad with yogurt for lunch
• One mandarin for mid-afternoon snack
• Stir-fried wombok and carrots with fried milkfish and basmati rice for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 torso turns
• 100 forward bends
• 100 mountain climbers
• 100 high knee jacks
• 100 tree poses
• 100 mountain poses
• 100 hand grip crunches
• 100 side step jacks
• 100 knee bends
• 100 squats
• 100 bicep curls
• 100 triceps curls
• 100 hammer curls
• 100 wrist curls
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 heel raise
• 11,200 walking steps

VITALS

• Weight: 72 kg
• BMI: 24
• Blood Glucose: 6.0 at 3.30 p.m.

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 6.00 p.m.

DIET

• Lebanese pita wrap with a scraped carrot for breakfast
• Multigrain sandwich with cheese for lunch
• Ramen noodle soup with large prawns, wombok, and egg drop accompanied by yogurt salad with sliced mango and peanuts for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 torso turns
• 100 forward bends
• 100 mountain climbers
• 100 high knee jacks
• 100 tree pose
• 100 mountain pose
• 100 hand grip crunches
• 100 side step jacks
• 100 knee bends
• 100 squats
• 100 bicep curls
• 100 tricep curls
• 100 hammer curls
• 100 wrist curls
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 leg press
• 100 chest press
• 100 pulldown
• 100 heel raise
• 1000 stair climbs
• 14,260 walking steps

VITALS

• Weight: 72 kg
• BMI: 24
• Blood Glucose: 7.3

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 6.15 p.m.

DIET

• Oatmeal with dates and wheat bran for breakfast
• Cup of coffee with milk
• Pita wrap with a scraped carrot  for lunch
• Peanuts and two bananas for mid-afternoon snack
• Spicy lamb with stir-fried wombok and basmati rice for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 torso turns
• 100 forward bends
• 100 mountain climbers
• 100 high knee jacks
• 100 tree pose
• 100 mountain pose
• 100 hand grip crunches
• 100 side step jacks
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 21250 walking steps

Khobz Pita

VITALS

• Weight: 72 kg
• BMI: 24
• Blood Glucose: 6.9

MEDICATION

• Metformin at 9.00 a.m.
• Lisinopril at 9.00 a.m.
• Metformin at 6.30 p.m.

DIET

• Two slices of grilled multigrain bread with cheese for breakfast
• Cup of coffee with milk
• Three bananas for a light lunch
• Chinese cabbage soup with fusilli pasta and a few slices of bacon for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 torso turns
• 100 forward bends
• 100 mountain climbers
• 100 high knee jacks
• 100 tree pose
• 100 mountain pose
• 100 hand grip crunches
• 100 side step jacks
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 1000 staircase steps
• 13,500 walking steps

Fusilli Pasta

VITALS

• Weight: 72 kg
• BMI: 24

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 9.00 p.m.

DIET

• Two slices of grilled wholemeal bread with cheese and a full-boiled egg for breakfast
• Cup of coffee with milk
• Scrambled tofu with bacon, sliced carrots, sliced mango, and pickled red jalapeño for lunch
• Stir-fried pork with basmati rice and turmeric for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 mountain climbers
• 100 high knee jacks
• 100 mountain pose
• 100 hand grip crunches
• 100 side step jacks
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 100 leg press
• 100 pulldowns
• 100chest press
• 1000 staircase steps
• 12,400 walking steps

VITALS

• Weight: 72 kg
• BMI: 24

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• Metformin at 9.00 p.m.

DIET

• Two slices of grilled wholemeal bread with cheese for breakfast
• Cup of coffee with milk
• Lentils with Asian eggplant, grilled fresh sardines, and waterleaf for lunch
• Hamburger for dinner

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 mountain climbers
• 100 high knee jacks
• 100 mountain pose
• 100 hand grip crunches
• 100 side step jacks
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 1000 staircase steps
• 12,400 walking steps

ASIAN EGGPLANT

SOURCE: Wikipedia

VITALS

• Weight: 72 kg
• BMI: 24

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.45 p.m.

DIET

• Oatmeal with bran for breakfast
• Cup of tea with milk
• Grilled wholemeal sandwich with cheese for mid-morning snack
• Roast chicken and soy milk
• Basmati rice with grilled salmon frame, sliced carrot, and grilled sardine

EXERCISE

• 100 diaphragmatic breathing
• 100 abdominal crunches
• 100 forward bends
• 100 mountain climbers
• 100 alternate high knee taps
• 100 heel raises
• 100 chest press
• 100 pulldown
• 100 leg press
• 100 mountain pose
• 100 hand grip crunches
• 100 high knee jacks
• 100 alternate heel tap
• 100 side step jacks
• 100 acupressure on each calf
• 100 acupressure on each thigh
• 100 acupressure on each arm
• 100 acupressure on each palm
• 100 acupressure on the fingers
• 1000 staircase steps
• 18570 walking steps

DRAFT

VITALS

• 
  

MEDICATION

• 
  

DIET

• 
  

EXERCISE

• 
  

VITALS

• Weight: 72 kg (159 lbs)

• BMI: 24

MEDICATIONS

• Metformin 1000 mg at 9.30 a.m.

• Lisinopril 10 mg at 9.30 a.m.

• Metformin 1000 mg at 7.00 p.m. 

DIET

• Oatmeal with wheat bran and dates for breakfast

• One egg sunny side up for mid-morning snack

• Cheesy cheeseburger for lunch
• Grilled sardines with basmati rice and waterleaf soup for dinner

EXERCISE

• 100 diaphragmatic breathing

• 100 yoga abdominal crunches

• 100 yoga cobra pose

• 100 yoga extended puppy pose

• 100 yoga mountain pose

• 100 knee bends

• 100 side step jacks

• 100 mountain climbers

• 100 squats

• 100 hand grip crunches

• 100 bicep curls

• 100 hammer curls

• 100 wrist curls
• 100 lateral steps

• 100 acupressure squeezes of fingers

• 100 acupressure squeezes of each palm

• 100 acupressure squeezes of each thigh

• 100 acupressure squeezes of each arm

• 100 acupressure squeezes of each calf

• 100 chest presses

• 100 leg presses

• 100 pulldowns

• 100 heel raises

• 1000 stair climbing steps

• 19400 walking steps 

VITALS

• Weight: 73 kg (161 lbs)

• BMI: 24
• Blood Glucose at 1 p.m.: 7.3 (US=131)

MEDICATIONS

• Metformin 1000 mg at 7.30 a.m.

• Lisinopril 10 mg at 7.30 a.m.

• Metformin 1000 mg at 7.00 p.m. 

DIET

• Oatmeal with wheat bran and dates for breakfast

•  Moringa and carrot omlette for lunch
• Moringa omlette, waterleaf soup, and brown basmati rice for dinner

EXERCISE

• 100 diaphragmatic breathing

• 100 yoga abdominal crunches

• 100 yoga cobra pose

• 100 yoga extended puppy pose

• 100 yoga tree pose

• 100 yoga mountain pose

• 100 knee bends

• 100 side step jacks

• 100 mountain climbers

• 100 squats

• 100 hand grip crunches

• 100 bicep curls

• 100 hammer curls

• 100 wrist curls

• 100 forward bends
• 100 lateral steps

• 100 acupressure squeezes of fingers

• 100 acupressure squeezes of each palm

• 100 acupressure squeezes of each thigh

• 100 acupressure squeezes of each arm

• 100 acupressure squeezes of each calf

• 100 chest presses

• 100 leg presses

• 100 pulldowns

• 100 heel raises

• 1000 stair climbing steps

• 11000 walking steps 

VITALS

• Weight: 73 kg (161 lbs)

• BMI: 24
• Blood Glucose: 7.5 (US=135)

MEDICATIONS

• Metformin 1000 mg at 6.30 a.m.

• Lisinopril 10 mg at 6.30 a.m.

• Metformin 1000 mg at 5.30 p.m. 

DIET

• Oatmeal with wheat bran, dates, and shredded coconut
• Multigrain cheese sandwich

• Cup of coffee with milk

• Three bananas for lunch
• Spicy lamb, eggplant and carrot for dinner

EXERCISE

• 100 diaphragmatic breathing

• 100 yoga abdominal crunches

• 100 yoga tree pose

• 100 yoga mountain pose

• 100 knee bends

• 100 side step jacks

• 100 mountain climbers

• 100 squats
• 100 lateral steps

• 100 hand grip crunches

• 100 bicep curls

• 100 hammer curls

• 100 wrist curls

• 100 forward bends

• 100 acupressure squeezes of fingers

• 100 acupressure squeezes of each palm

• 100 acupressure squeezes of each thigh

• 100 acupressure squeezes of each arm

• 100 acupressure squeezes of each calf

• 100 chest presses

• 100 leg presses

• 100 pulldowns

• 100 heel raises

• 23100 walking steps 
• 1000 stair step climbs