JOEBETES

Friday, April 7, 2017

BG at 6.33 a.m. was 8.55 (154)

MEDICATION

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

DIET

Oatmeal with teff, flaxmeal, chia, walnuts, almonds, and milk
Cup of coffee
Lentils with okra and potato

EXERCISE

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

Thursday, April 6, 2017

BG at 6.45 a.m. was 7.27 (131)
BG at 1.45 p.m. was 4.72 (85)

MEDICATION

Metformin at 6.50 a.m.
Lisinopril at 6.50 a.m.
3 fish oil capsules
1 multivitamin tablet
Metformin at 6.45 p.m.

DIET

Oatmeal with teff, flaxmeal, chia, almonds, walnuts, and milk
Cup of coffee
Navel orange for mid morning snack
Naan with chicken curry and turnip green
Slice of homemade granola
Lentils with green peas, okra, and spinach
Chocolate for dessert

EXERCISE

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

Wednesday, April 5, 2017

BG at 7.45 a.m. was 8.05 (143)
BG at 12.25 p.m. was 6.60 (119)

MEDICATION

Metformin at 8.00 a.m.
Lisinopril at 8.00 a.m.
3 fish oil capsules
1 multivitamin tablet
Metformin at 7.45 p.m.

DIET

Scrambled eggs with mushroom
Lentils with sweet potato, okra, and green peas
Spicy chicken thighs with basmati rice and turnip green

EXERCISE

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

Tuesday, April 4, 2017

BG at 6.45 a.m. was 8.16 (147)
BG at 1.00 p.m. was 5.49 (99)

BP at 9.45 a.m. was 107/77

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 teff, chia, flax, walnuts, almonds, peanut butter, and milk
One half-boiled egg
Cup of coffee
Lentils, okra, garbanzo beans, and freshly made thick tomato sauce
Homemade banana bread
Lentils, okra, and smoked salmon
Mug of moothie with milk, banana, and cocoa

EXERCISE

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

Monday, April 3, 2017

BG at 6.56 a.m. was 7.49 (135)

MEDICATION

Metformin at 7.00 a.m.
Lisinopril at 7.00 a.m.
3 fish oil capsules
1 multivitamin tablet
Metformin at 6.30 p.m.

DIET

Oatmeal with teff, chia, almonds, walnuts, prunes, and milk
One half-boiled egg
One navel orange
Fried tofu with lentils and okra
Bowl of unsalted peanuts
Homemade tomato sauce with chickpeas and Savoy spinach
One red grapefruit
Chocolate for dessert

EXERCISE

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

Sunday, April 2, 2017

BG at 7.05 a.m. was 7.38 (133)

MEDICATION

Metformin at 7.30 a.m.
Lisinopril at 7.30 a.m.
3 fish oil capsules
1 multivitamin tablet
Metformin at 6.30 p.m.

DIET

Oatmeal with teff, chia, almonds, walnuts, peanut butter, and milk
Cup of coffee
Two slices of twelve-grain bread with lentils and okra
Red grapefruit for mid afternoon snack
Sorghum and garbanzos broth with okra and lentils
One navel orange for dessert

EXERCISE

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

Saturday, April 1, 2017

BG at 7.45 a.m. was 6.38 (115)
BG at 1.40 p.m. was 5.38 (97)

MEDICATION

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

DIET

Scrambled eggs with julienned carrot and sweet potato, celery, tomatoes, shitake mushrooms, and shrimps
Mug of coffee
Whole grain rotini with broccoli, carrots, and mushrooms
Papaya for mid afternoon snack
Whole grain rotini with celery and carrots

EXERCISE

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