• BG at 7.50 a.m. was 7.38 (133)
• BG at 1.30 p.m. was 6.88 (124)

MEDICATION

• Metformin at 8.00 a.m.
• Lisinopril at 8.00 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 5.30 p.m.

DIET

• Oatmeal with teff, chia seeds, flaxmeal, walnuts, almonds, cashews, and milk
• One half boiled egg
• Bowl of unsalted peanuts for mid morning snack
• Quinoa and sorghum with collard green
• Slice of cheese bread for mid afternoon snack
• Lentil soup with broccoli

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 cobra poses
• 100 tree poses
• 100 squats
• Climbed 600 steps
• Walked 5 km (3 miles)

• BG at 8.15 a.m. was 7.38  (133)
• BG at 5.23 p.m. was 5.83 (105)

• BP at 10.00 a.m. was 125/77

MEDICATION

• Metformin at 8.30 a.m.
• Lisinopril at 8.30 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 8.00 p.m.

DIET

• Oatmeal with teff, chia seeds, flaxmeal, walnuts, almonds, cashews, and milk
• Cup of coffee
• Banana fritter for mid morning snack
• Rotisserie chicken with basmati rice, broccoli, and lentil soup

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 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 seated leg presses
• 100 overhead presses
• 100 horizontal shoulder extensions
• 100 seated leg curls
• 100 leg extensions
• 100 arm extensions
• 100 arm curls
• 100 plantar flexions
• 100 glute extensions
• 100 calf extensions
• 100 lateral raises
• 100 back extensions
• 100 shoulder presses
• 100 incline presses
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 8.27 (149)

MEDICATION

• Metformin at 7.10 a.m.
• Lisinopril at 7.10 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 6.00 p.m.

DIET

• Oatmeal with teff, chia seeds, peanut butter, almonds, walnuts, cashews, blueberries, and milk
• Two pancakes
• One half boiled egg
• One red grapefruit for mid morning snack
• Lentil soup with okra and pita stuffed with scraped carrot
• Bowl of unsalted peanuts for mid afternoon snack
• Lentil soup with okra and lamb

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 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
• 100 leg extensions
• 100 seated leg curls
• 100 glute extensions
• 100 calf extensions
• 100 lateral raises
• 100 back extensions
• 100 shoulder presses
• 100 inclined presses
• Walked 5 km (3 miles)

• BG at 6.42 a.m. was 8.27 (149)
• BG at 12.53 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
• Metformin at 6.00 p.m.

DIET

• Oatmeal with walnuts, cashews, almonds, teff, chia seeds, and milk
• Half boiled egg
• Mug of coffee
• Bowl of broccoli soup with egg drop
• Spicy lamb with ten-grain cereal and asparagus
• Slice of homemade fudge

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 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 seated leg presses
• 100 overhead presses
• 100 horizontal shoulder extensions
• 100 seated leg curls
• 100 leg extensions
• 100 arm extensions
• 100 arm curls
• 100 plantar flexions
• 100 abdominal crunches
• 100 shoulder presses
• 100 lateral presses
• 100 back extensions
• 100 calf extensions
• 100 glute extensions
• Walked 5 km (3 miles)

• BG at 7.00 a.m. was 6.99 (126)
• BG at 12.56 p.m. was 4.88 (88)

MEDICATION

• Metformin at 7.15 a.m.
• Lisinopril at 7.15 a.m.
• 3 fish oil capsules
• 1 multivitamin tablet
• Metformin at 7.00 p.m.

DIET

• Oatmeal with walnuts, almonds, cashews, chia seeds, teff, and milk
• Nutribullet smoothie with pears, kale, kiwi, apple, and strawberries
• Lentils with ten-grain cereal. carrot, and okra
• Grilled salmon with lentil soup and Boston lettuce

EXERCISE

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

• BG at 6.50 a.m. was 7.27 (131)

MEDICATION

• 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 chia seeds, teff, flax meal, peanut butter, almonds, cashews, walnuts, and milk
• One half-boiled egg
• Nutribullet smoothie with pears, kale, kiwi, grape tomatoes, and cucumber
• Stir fried basmati rice with eggs, spinach, and okra
• Bowl of unsalted peanuts
• Ten-grain cereal with tuna 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 hammer curls
• 100 triceps extensions
• 100 biceps curls
• 100 incline presses
• 100 shoulder presses
• 100 back extensions
• 100 calf extensions
• 100 glute extensions
• 100 lateral raises
• 100 chest presses
• 100 shoulder extensions
• 100 elbow flexions
• 100 seated leg presses
• 100 overhead presses
• 100 horizontal shoulder extensions
• 100 calf extensions
• 100 arm curls
• 100 arm extensions
• 100 leg extensions
• 100 seated leg curls
• Walked 5 km (3 miles)

.

• BG at 7.30 a.m. was 7.33 (132)
• BG at 2.00 p.m. was 6.49 (117)

• BP at 10.30 a.m. was 115/68

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

• Oatmeal with teff, chia seeds, walnuts, almonds, and milk
• Two pancakes made with lots of wheat germ
• Ten-grain cereal with spinach and piece of fried tuna
• One apple for mid afternoon snack
• Ten-grain cereal with tuna, spinach, and carrot
• Bowl of unsalted peanut

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 shoulder extensions
• 100 lateral presses
• 100 back extensions
• 100 calf extensions
• 100 shoulder presses
• 100 glute extensions
• Walked 5 km (3 miles)