JOEBETES

Tuesday, March 7, 2017

BG at 7.35 a.m. was 8.55 (154)
BG at 3.00 p.m. was 5.77 (104)

MEDICATION

Metformin at 8.00 a.m.
Lisinopril at 8.00 a.m.
3 fish oil capsules
1 multivitamin tablet

DIET

Oatmeal with teff, chia seeds, sesame seeds, wheat germ, almonds, walnuts, cashews, and milk
One half boiled egg
Cup of coffee
Fried plantains
One red grapefruit for mid morning snack
Ten-grain cereal with spinach, asparagus, and meatballs
Bowl of unsalted peanuts and strawberries for mid afternoon snack

EXERCISE

30 minutes of yoga
30 minutes of deep breathing
30 minutes of strengthening exercises
100 squats
100 abdominal crunches
100 triceps extensions
100 biceps curls
100 hammer curls
100 plantar flexions
100 arm curls
100 arm extensions
100 leg extensions
100 seated leg curls
100 chest presses
100 shoulder extensions
100 elbow flexions
100 seated leg presses
100 overhead presses
100 horizontal shoulder extensions
100 shoulder presses
100 glute extensions
100 calf extensions
100 lateral raises
100 back extensions
Walked 5 km (3 miles)
Climbed 600 steps

Monday, March 6, 2017

BG at 6.50 a.m. was 8.44 (152)
BG at 1.00 p.m. was 6.83 (123)

MEDICATIONS

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

DIET

Oatmeal with teff, chia seeds, cashews, walnuts, sesame seeds, and milk
Slice of homemade fudge
Nutribullet smoothie with pear, kiwi, tomatoes, celery, kale, and red bell pepper
Salad with pieces of stir fried chicken
Tortilla with feta cheese and salad
Late night snack of asparagus with mozzarella cheese

EXERCISE

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

Sunday, March 5, 2017

BG at 7.25 a.m. was 6.77 (122)
BG at 1.25 p.m. was 6.49 (117)

MEDICATION

Metformin at 7.30 a.m.
Lisinopril at 7.30 a.m.
3 fish oil capsules
1 multivitamin tablet

DIET

Oatmeal with chia seeds, teff, sesame seeds, almonds, walnuts, cashews, and milk
Scrambled eggs with mushrooms for mid morning snack
Pita with spicy chicken and mixed veggies salad
Bowl of unsalted peanuts
One red grapefruit
Homemade pretzel for late afternoon snack
Nutribullet smoothie with cucumber, carrot, tomatoes, kale, pear, and celery
Mixed chicken, fruit, and veggies kebab
Cup of warm milk

EXERCISE

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

Saturday, March 4, 2017

BG at 6.45 a.m. was 8.88 (160)
BG at 2.00 p.m. was 7.05 (127)

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

Oatmeal with chia seeds, teff, almonds, walnuts, and milk
One half boiled egg
One sausage biscuit
One cup of coffee
Stir fried tofu, mixed vegetable salad, and whole grain tortilla with feta cheese
Bowl of unsalted peanuts
Cup of warm milk

EXERCISE

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

Friday, March 3, 2017

BG at 7.30 a.m. was 8.05 (145)
BG at 1.45 p.m. was 5.33 (96)

MEDICATION

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

DIET

Oatmeal with teff, chia seeds, sesame seeds, flax meal, almonds, walnuts, cashews, and milk
Cup of coffee
Pasta rotini with stir fried chicken breast and spinach
Whole wheat tortilla with pepper jack cheese and spinach
Cup of warm milk

EXERCISE

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

Thursday, March 2, 2017

BG at 7.00 a.m. was 8.44 (152)
BG at 12.40 p.m. was 5.72 (103)

MEDICATION

Metformin at 7.30 a.m.
Lisinopril at 7.30 a.m.
3 fish oil capsules
1 multivitamin tablet
Metformin at 7.00 p.m.

DIET

Oatmeal with chia seeds, teff, almonds, walnuts, cashews, and milk
Cup of coffee
One half-boiled egg
Pasta rotini with fried tofu and spinach
One red grapefruit
Ten-cereal pancake

EXERCISE

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

Wednesday, March 1, 2017

BG at 7.45 a.m. was 7.99 (142)
BG at 2.00 p.m. was 6.44 (116)

MEDICATION

Metformin at 8.00 a.m.
Lisinopril at 8.00 a.m.
3 fish oil capsules
1 multivitamin tablet
Metformin at 6.15 p.m.

DIET

Oatmeal with chia seeds, teff, almonds, cashews, walnuts, and milk
Slice of homemade banana bread
Cup of coffee
Multi-grains with mushrooms and spinach
Nutribullet smoothie of spinach, yellow bell paper, and kiwi
Bowl of unsalted peanuts
Pita with cheese and scraped carrot
Cup of warm milk

EXERCISE

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