Wake up at 7:00am: Measure blood glucose level
7:00am-7:30am : Start the day with light exercise in bed
7:30am : 1 table spoon of high polyphenol olive oil (5gr)
7:40am -8:45am : Morning walk, 2,000 to 3,500 steps
9:00am: A cup of coffee (240gr) with heavy whipping cream (15gr max)
Important note, throughout the day:
- At least 2 liters of water daily spread throughout every 1 or 1.5 hours 1 small cup
- At least a few hundred steps throughout the day at every 1 or 2 hours
Between 11am to 1pm : One meal a day
Measure blood glucose level before meal
- 1 hard boiled egg
- 3 olives
Salad
- 100gr sliced cucumbers
- 70gr tomatoes
- 150gr celery sticks or red cabbage (one of them is must for fiber intake every day)
- 20gr olive oil
- 5gr lemon juice
Nuts/Seeds
- 15gr walnuts
- 30gr unsalted raw almonds
- 10gr unsalted raw pistachios
- 10gr hazelnuts or 10gr macadamia nuts
Once or twice a week add
- 80gr steak(filet) or 120gr salmon
Midday walk: Take another 2000-3500 steps midday to cumulative 5000 to 7000 steps for the day
2:30pm- 3pm 1 cup of coffee (240gr) with heavy whipping cream (15gr max)
Measure blood glucose level 2 hours after meal
Between 3pm and 4pm: Occasionally Add Second Light Meal
- 100-150gr Greek Yogurt
Measure blood glucose level 1 hour after light meal
5:30-6:30pm Late afternoon walk: Take another 2,000 – 3500 steps to cumulative 6,000 to 10,500 steps
8:30pm: Measure blood glucose level
11pm-midnight: Go to bed
MyDiabetesStory 