• BG at 1.00 p.m. was 5.66 (102)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Crusty multigrain bread with butter
• One navel orange
• Cup of coffee
• Nutribullet smoothie with apple, kale, papaya, and organic grape tomatoes
• Calamari with basmati rice, okra and lentils
• One red grapefruit

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 shoulder presses
• 100 chest presses
• 100 lateral presses
• 100 seated leg presses
• 100 calf extensions
• 100 hip abductions
• 100 hip adductions
• 100 leg extensions
• 100 seated leg curls
• 100 plantar flexions
• Walked 5 km (3 miles)

• BG at 8.12 a.m. was 8.71 (157)

MEDICATION

• Metformin at 8.25 a.m.
• Lisinopril at 8.25 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• One navel orange
• One half-boiled egg
• Oatmeal with chia seeds, teff, walnuts, almonds, and milk
• Slice of crusty bread
• Cup of coffee
• Nutribullet smoothie with kale, papaya, organic grape tomatoes, celery, and pomegranate cider

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 hammer curls
• 100 abdominal crunches
• 100 shoulder presses
• 100 seated leg presses
• 100 latter raises
• 100 triceps curls
• 100 biceps curls
• 100 calf extensions
• 100 hip abductions
• 100 hip adductions
• 100 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 overhead presses
• 100 arm curls
• 100 plantar flexions
• 100 leg extensions
• 100 seated leg curls
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 7.33 (132)
• BG at 1.30 p.m. was 6.33 (114)

MEDICATION

• Metformin at 7.25 a.m.
• Lisinopril at 7.25 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Slice of homemade breakfast pizza
• One navel orange
• Oatmeal with chia seeds, teff, walnuts, almonds, and milk
• Cup of tea
• Millet with stir-fried cauliflower, broccoli, and chicken breast
• Slice of crusty multigrain bread for mid afternoon snack
• One red grapefruit
• One avocado

EXERCISES

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• Climbed 600 steps
• Walked 5 km (3 miles)

• BG at 6.50 a.m. was 9.16 (165)
• BG at 1.00 p.m. was 6.27 (113)

MEDICATION

• Metformin at 7.00 a.m.
• Lisinopril at 7.00 a.m.
• 3 fish oil capsules 
• 1 multivitamin tablet

DIET

• Oatmeal with chia seeds, teff, almonds, walnuts, cashews, and milk
• Cup of coffee
• Cooked three-grain salad (sorghum, quinoa, millet) with stir-fried vegetables 
• Banana for dessert
• Stuffed multigrain boule bread with filling of roast pork, cauliflower, feta cheese, and mushrooms
• Slice of chocolate cake

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 shoulder presses
• 100 triceps curls
• 100 biceps curls
• 100 seated leg presses
• 100 calf extensions
• 100 hip adductions 
• 100 hip abductions
• 100 chest presses
• 100 plantar flexions
• 100 arm curls
• 100 leg extensions
• 100 seated leg curls
• 100 elbow flexions
• 100 shoulder extensions
• 100 shoulder presses
• Walked 5 km (3 miles)

Multigrain Boule Bread

• BG at 7.00 a.m. was 8.27 (149)
• BG at 3.20 p.m. was 5.16 (93)

MEDICATION

• Metformin at 7.20 a.m.
• Lisinopril at 7.20 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• One navel orange
• One red grapefruit
• Oatmeal with sorghum, quinoa, millet, almonds, walnuts, cashews, and milk
• Nutribullet smoothie with apple, cantaloupe, kale, kiwi, and organic grape tomatoes
• Unsalted peanuts for mid morning snack
• Three-grain salad of quinoa, millet, and sorghum with vegetable gravy
• A bowl of red grapefruit and papaya for mid afternoon snack 

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 shoulder presses
• 100 triceps curls
• 100 biceps curls
• 100 calf extensions
• 100 seated leg presses
• 100 chest presses
• 100 plantar flexions
• 100 elbow flexions
• 100 shoulder extensions
• 100 arm curls
• 100 leg extensions
• 100 leg curls
• 100 overhead presses
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was 8.55 (154)
• BG at 1.50 p.m. was 5.72 (103)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Boiled sweet potato
• Cup of coffee
• Unsalted peanuts for mid morning snack
• Basmati rice with tofu, shrimps, cauliflower, celery, and carrots

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 shoulder presses
• 100 triceps curls
• 100 biceps curls
• 100 calf extensions
• 100 seated leg presses
• 100 plantar flexions
• 100 overhead presses
• 100 seated leg curls
• 100 leg extensions
• Walked 5 km (3 miles)

• BG at 7.40 a.m. was 7.55 (136)
• BG at 1.05 p.m. was 6.83 (123)

MEDICATION

• Metformin at 7.45 a.m.
• Lisinopril at 7.45 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet

DIET

• Sorghum, millet, quinoa, chia seeds, teff, walnuts, almonds, and milk
• Banana for mid morning snack
• Lentil porridge with chicken, potatoes, and okra
• Saucer of unsalted peanuts 
• One red grapefruit

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 squats
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 plantar flexions
• 100 squats
• Climbed 600 steps
• Walked 5 km (3 miles)