• BG at 8.08 a.m. was 7.4 (133)
• BG at 2.00 p.m. was 6.2 (112)

MEDICATION

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

DIET

• Oatmeal with walnuts, peanut butter, and milk
• Oatmeal raisin cookie for mid-morning snack
• Basmati rice with eggs and shrimps

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 bicycle crunches
• 100 knee bends
• 100 leg swings
• 100 mountain climbers
• 100 heel raises
• 100 squats

• BG at 7.35 a.m. was 7.9 (146)
• BG at 1.35 p.m. was 7.2 (129)

MEDICATION

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

DIET

• Oatmeal with peanut butter, sorghum, and chickpeas
• Three-egg omelet with slices of cucumber and grape tomatoes
• Fried rice with shrimps, cabbage, and pork
• Basmati rice with eggplant, lentils, and tomato

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 bicycle crunches
• 100 jackknife crunches
• 100 squats
• 100 wrist curls
• 100 knee bends
• 100 hammer curls
• 100 biceps curls
• 100 side squats
• 100 high knee taps
• 100 lateral steps
• 100 arm swings
• 100 heel raises 
• 100 hamstring curls
• 100 torso twists
• 100 boxer shuffles
• 100 mountain climbers
• 100 leg swings
• 100 hand grip crunches
• 100 alternate heel clicks
• 100 tree poses
• Climbed 600 stair steps
• Walked 5 km (3 miles)

• BG at 7.50 a.m. was 7.0 (126)
• BG at 1.20 p.m. was 5.7 (103)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• Metformin at 8.15 p.m.

DIET

• Multigrain porridge with peanut butter
• Glass of warm milk
• Basmati rice with spicy pork ribs, potatoes, and tomato
• Bowl of red grapes
• Whole wheat tortilla with cheese

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 arm swings
• 100 boxer shuffles
• 100 mountain climbers
• 100 leg swings
• 100 hand grip crunches
• 100 heel raises
• 100 squats
• 100 knee bends
• 100 high knee taps
• Climbed 400 stair steps
• Walked 5 km (3 miles)

• BG at 7.55 a.m. was 7.6 (136)
• BG at 1.30 p.m. was 6.2 (112)

MEDICATION

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

DIET

• Oatmeal with almonds, teff, flax, and peanut butter
• Cup of coffee
• Fried rice with shrimps, spinach, cabbage, and eggs
• Lentil fritters with rye flour

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 leg swings
• 100 heel raises
• 100 abdominal crunches
• 100 mountain climbers
• 100 jackknife crunches
• 100 squats
• 100 bicycle crunches
• 100 arm swings
• 100 lateral steps
• 100 torso twists
• 100 knee bends
• 100 tree poses
• 100 alternate knee crunches
• 100 boxer shuffles
• 100 torso bends
• 100 alternate knee taps
• 100 cross toe taps
• 100 wrist curls
• 100 hammer curls
• 100 hamstring curls
• 100 alternate heel clicks
• 100 biceps curls
• 100 side squats
• Climbed 600 stair steps
• Walked 5 km (3 miles)

• BG at 7.40 a.m. was 7.2 (130)
• BG at 12.37 p.m. was 6.4 (115)

MEDICATION

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

DIET

• Oatmeal with almonds, walnuts, banana, and milk
• Vegetable stew with carrots, celery, cucumber, mushrooms. lentils, and tomatoes
• Bread roll with sausage
• Grilled haddock with carrot and rice
• Cup of milk with cocoa

EXERCISE

• 30 minutes yoga
• 30 minutes of deep breathing
• 100 boxer shuffles
• 100 abdominal crunches
• 100 jackknife crunches
• 100 bicycle crunches
• 100 arm swings
• 100 knee bends
• 100 mountain climbers
• 100 lateral steps
• 100 alternate high knee crunches
• Walked 5 km (3 miles)

• BG at 7.20 a.m. was 6.7 (120)
• BG at 12.00 noon was 6.8 (123)

MEDICATION

• Metformin at 7.30 a.m.
• Lisinopril at 7.30 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with flax, chia, teff, and peanut butter
• Nutribullet jug of juice with kale, celery, and grape tomatoes
• Brown rice with mixed vegetables of celery, carrots, and shrimps
• Lentils fritters for mid-afternoon snack
• Basmati rice with grilled haddock and spinach soup

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 mountain climbers
• 100 leg swings
• 100 heel raises
• 100 cross toe taps
• 100 hamstring curls
• 100 torso twists
• 100 knee bends
• 100 high knee jacks
• 100 arm swings
• 100 alternate high knee taps
• 100 tree poses
• 100 cobra poses
• 100 abdominal crunches
• 100 jackknife crunches
• 100 handgrip crunches
• 100 bicycle crunches
• 100 wrist curls
• 100 biceps curls
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 8.22 a.m. was 7.9 (142)

MEDICATION

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

DIET

• Oatmeal with walnuts, almonds, and peanut butter
• Nutribullet jug of juice with organic grape tomatoes, kale, and red radish
• Twelve-grain bread with cheese
• Peanuts for mid-afternoon snack
• Basmati rice with prawns, tofu, and mushrooms

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 heel raises
• 100 alternate heel taps
• 100 knee bends
• 100 tree poses
• 100 leg swings
• 100 mountain climbers
• 100 torso twists
• 100 alternate knee taps
• 100 jumping jacks
• 100 shoulder rolls
• 100 squats
• 100 wrist curls
• 100 boxer shuffles
• 100 hamstring curls
• 100 biceps curls
• Climbed 600 stair steps
• Walked 5 km (3 miles)

Fitness Blender

(Exercise ideas}

• BG at 8.40 a.m. was 7.6 (136)

MEDICATION

• Metformin at 9.00 a.m.
• Lisinopril at 9.00 a.m.
• Metformin at 6.45 p.m.

DIET

• Oatmeal with teff, chia, flax, and peanut butter
• Nutribullet jug of blended juice with organic grape tomatoes, grapefruit, kale, and celery
• Quinoa porridge with tomato and spicy potato
• Bowl of peanuts for mid-afternoon snack
• Basmati rice with slices of pork and spinach

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 handgrip crunches
• 100 heel raises
• 100 boxer shuffles
• 100 mountain climbers
• 100 hamstring curls
• 100 tree poses
• 100 high knee taps
• 100 wrist curls
• 100 alternate heel taps
• 100 alternate knee crunches
• 100 torso twists
• Climbed 600 steps
• Walked 5 km (3 miles)

NUTS and GRAINS I USE

• Almonds
• Amaranth
• Brazil Nuts
• Chia Seeds
• Chickpeas
• Flax
• Lentils
• Millet
• Peanuts
• Pumpkin Seeds
• Quinoa
• Sesame
• Teff
• Walnuts

• BG at 8.15 a.m. was 8.1 (145)
• BG at 12.50 p.m. was 6.3 (114)

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with teff, chia, flax, and peanut butter
• Half a cup of basmati rice with cod, potato, and tomato
• Banana fritters for mid-afternoon snack
• Breaded haddock and bokchoi soup with prawns

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 boxer shuffles
• 100 torso twists
• 100 heel raises
• 100 cross toe taps
• 100 arm swings
• 100 grip crunches
• 100 wrist curls
• 100 lateral steps
• 100 high knee jacks
• 100 alternate knee crunches
• 100 squats
• 100 knee bends
• 100 shoulder rolls
• 100 hammer curls
• 100 hamstring curls
• 100 jumping jacks
• 100 alternate heel taps
• Climbed 400 stair steps
• Walked 5 km (3 miles)

• BG at 8.07 a.m. was 7.1 (128)

MEDICATION

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

DIET

• Oatmeal with teff, chia, and flax
• Banana fritter
• Nutribullet jug of blended juice with kale, tomato, cucumber, and grapefruit
• Slice of cheese pizza

EXERCISE

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

• BG at 7.00 a.m. was 8.5 (153)
• BG at 12.20 p.m. was 6.2 (111)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with milk
• Twelve-grain bread roll with home-made coconut jam
• Nutribullet jar of blended juice with organic tomatoes, celery, kale, apple, cantaloupe, and fresh pineapple
• Slow-cooked haddock with romaine lettuce
• Nutribullet jug of blended tomatoes, pineapple, and an apple
• Grilled chicken with twelve-grain bread and salad

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 squats
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• 100 mountain climbers
• 100 shoulder rolls
• 100 torso twists
• 100 high knee taps
• 100 hand grip crunches
• 100 alternate knee crunches
• 100 knee bends
• 100 lateral steps
• 100 hammer curls
• 100 wrist curls
• 100 biceps curls
• 100 boxer shuffles
• 100 leg swings
• 100 arm swings
• 100 high knee jacks
• 100 heel to heel taps
• Climbed 400 stair steps
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 6.0 (108)
• BG at 2.45 p.m. was 4.8 (87)

MEDICATION

• Metformin at 8.10 a.m.
• Lisinopril at 8.10 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with sesame seeds
• Nutribullet jug of blended juice with apple, tomato, pineapple, cantaloupe, and kale
• Two slices of multi-grain bread with home-made coconut jam
• Brown rice with eggplant and pork
• Nutribullet jug of blended juice with apple, tomato, pineapple, and kale for mid afternoon snack
• Slice of pizza with mozzarella cheese, broccoli, and mushroom

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 mountain climbers
• 100 squats
• 100 heel raises
• 100 hand grip crunches
• 100 wrist curls
• 100 leg swings
• 100 alternate heel taps
• 100 boxer shuffles
• 100 cross toe taps
• 100 torso twists
• 100 high knee crunches
• 100 hamstring curls
• 100 lateral steps
• 100 hammer curls
• 100 biceps curls
• 100 alternate tree poses
• 100 knee pulls
• 100 knee bends
• 100 alternate heel taps
• Climbed 400 stair steps
• Walked 5km (3 miles)

• BG at 7.40 a.m. was 8.1 (146)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.10 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with chia, teff, flax, almonds, and walnuts
• Slice of bagel with raisins
• Ramen noodles with tofu and cauliflower
• Brown rice with eggplant

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 cobra poses
• 100 mountain climbers
• 100 hamstring curls
• 100 curls
• 100 squats
• 100 tree poses
• 100 raised knee crunches
• 100 boxer shuffles
• 100 wrist curls
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 hand grip crunches
• 100 lateral steps
• 100 alternate knee taps
• 100 alternate toe taps
• Walked 5 km (3 miles)

Fitness Blender

• BG at 8.10 a.m. was 7.7 (138)
• BG at 3.20 p.m. was 4.9 (88)

MEDICATION

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

DIET

• Oatmeal with peanut butter, sesame seeds, and milk
• Mug of blended juice with an apple, kale, and mandarin oranges
• Raw carrot sticks for mid-morning snack
• Toasted twelve-grain roll with fried egg and coconut jam
• Basmati rice with spicy pork, broccoli, and tomato
• Cup of tea
• Two scoops of vanilla ice cream
• Basmati rice with tofu, mushrooms, eggs, and tuna
• One pear

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 alternate heel to knee taps
• 100 squats
• 100 alternate high knee crunches
• 100 torso twists
• 100 tree poses
• 100 heel raises
• 100 mountain climbers
• 100 knee pulls
• 100 boxer shuffles
• 100 lateral steps
• 100 seated leg presses
• 100 calf extensions
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 leg swings
• 100 hamstring curls
• 100 knee bends
• 100 alternate heel taps
• Walked 5 km (3 miles)

• BG at 7.45 a.m. was 7.1 (127)
• BG at 12.35 p.m. was 6.1 (110)

MEDICATION

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

DIET

• Oatmeal with teff, chia, flax, almonds, walnuts, and milk
• One half-boiled egg
• One boiled sweet potato
• Cup of coffee
• Mung bean noodles with eggs, slices of pork, kale, and tomatoes
• Bowl of yogurt and tomato

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 mountain climbers
• 100 knee pulls
• 100 side step jacks
• 199 cross toe taps
• 100 high knee crunches
• 100 arm swings
• 100 lateral steps
• 100 torso twists
• 100 torso bends
• 100 knee bends
• 100 boxer shuffles
• 100 cross toe taps
• 100 alternate knee crunches
• 100 high knee taps
• 100 wrist curls
• 100 biceps curls
• 100 hammer curls
• 100 alternate heel taps
• 100 hamstring curls
• Walked 5 km (3 miles)

• BG at 8.17 a.m. was 7.2 (130)
• BG at 1.00 p.m. was 7.7 (138)

MEDICATIONS

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, flax, walnuts, almonds, and milk
• Slice of toasted whole grain bread with Finlandia butter
• Cup of coffee with raw organic Australian honey
• Basmati rice with haddock, organic tomatoes, and yogurt
• Basmati rice with lamb chop, lentils, tomatoes, yogurt, and kale
• Two scoops of ice cream

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 wrist curls
• 100 heel to knee taps
• 100 alternate knee crunches
• 100 mountain climbers
• 100 hand grip crunches
• 100 boxer shuffles
• 100 leg swings
• 100 alternate toe taps
• 100 torso twists
• 100 knee bends
• 100 heel raises
• 100 hamstring curls
• 100 lateral steps
• 100 side squats
• 100 hammer curls
• 100 high knee taps
• 100 heel to knee taps
• 100 seated leg presses
• 100 calf extensions
• Walked 5 km (3 miles)

• BG at 8.30 a.m. was 7.6 (137)
• BG at 1.15 p.m. was 5.3 (95)

MEDICATION

• Metformin at 8,40 a.m.
• Lisinopril at 8.40 a.m.
• Metformin at 6.30 a.m.

DIET

• Oatmeal with teff, chia, flax, peanut butter, walnuts, almonds, and milk
• Half-boiled egg
• Cup of coffee
• Tofu with cauliflower and tomatoes
• Blender juice with grapefruit, apple, and kale
• Two slices of thirteen grade bread with an egg and butter
• Cup of warm milk with cocoa

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 squats
• 100 torso twists
• 100 knee bends
• 100 mountain climbers
• 100 leg swings
• 100 heel raises
• 100 lateral steps
• 100 wrist curls
• 100 hand grip crunches
• 100 hammer curls
• 100 biceps curls
• 100 boxer shuffles
• 100 high knee lifts
• 100 torso bends
• 100 heel to knee taps
• 100 hamstring curls
• 100 alternate toe taps
• 100 marches in place
• 100 alternate knee crunches
• 100 alternate heel taps
• Walked 5 km (3 miles)

• BG at 8.10 a.m. was 7.1 (128)

MEDICATION

• Metformin at 8.15 a.m. 
• Lisinopril at 8.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with peanut butter
• Twelve-grain roll with cheese and an egg sunny side up
• Blended juice with grapefruit, apple, and kale
• Basmati rice with haddock, organic tomatoes, pickled cucumber, and kale
• Whole wheat tortilla wrap with cheese and mushroom
• Cup of warm milk with cocoa

EXERCISE

• 30 minutes yoga
• 30 minutes deep breathing
• 100 squats
• 100 abdominal crunches
• 100 jackknife crunches
• 100 alternate knee crunches
• 100 boxer shuffles
• 100 mountain climbers
• 100 hand grip crunches
• 100 heel raises
• 100 lateral steps
• 100 leg swings
• 100 wrist curls
• 100 torso twists
• 100 hammer curls
• 100 torso bends
• 100 knee pulls
• 100 biceps curls
• 100 alternate toe taps
• 100 hamstring curls
• 100 alternate heel taps
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 7.3 (132)
• BG at 2.40 p.m. was 5.7 (103)

MEDICATION

• Metformin  8.15 a.m.
• Lisinopril at 8.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Oatmeal with teff, chia, flax, and milk
• One half-boiled egg
• Basmati rice with spicy lamb chops, cabbage, and yogurt

EXERCISES

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 hand grip crunches
• 100 heel raises
• 100 alternate heel taps
• 100 mountain climbers
• 100 biceps curls
• 100 hammer curls
• 100 hamstring curls
• 100 torso bends
• 100 torso twists
• 100 leg swings
• 100 alternate knee crunches
• 100 leg swings
• Walked 5 km (3 miles)

• BG at 9.00 a.m. was 8.2 (147)
• BG at 11.05 a.m. was 6.8 (123)

MEDICATION

• Metformin at 9.10 a.m.
• Lisinopril at 9.10 a.m.

DIET

• Oatmeal with teff, chia, flax, and milk
• Twelve-grain bread roll with egg omelet
• Cup of coffee with raw Australian honey
• Julienned carrot for mid-morning snack
• Basmati rice with spicy pork, lentils, and okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 hand grip crunches
• 100 alternate knee crunches
• 100 knee bends
• 100 torso bends
• 100 torso twists
• 100 mountain climbers
• 100 squats
• 100 alternate heel taps
• 100 alternate heel to knee taps
• 100 alternate toe taps
• 100 heel raises
• 100 hamstring curls
• 100 wrist curls
• 100 leg swings
• 100 biceps curls
• 100 hammer curls
• Walked 5 km (3 miles)