Today

0.0 / 2.5 L

Carbs

0 / 150 g budget

Carbs (Kohlenhydrate) are what push your blood sugar up. Your soft daily budget is 150 g. The dot shows where you stand: green = plenty of room, orange = getting full, red = over budget for today.

Eat in this order

1 · Vegetables→ 2 · Meat / tofu→ 3 · Rice last

Veg + protein first cuts the glucose spike by up to half — free, works with every dish.

The swaps

White / jasmine rice → black rice (non-sticky!), basmati, brown
Wheat noodles → glass noodles, 100% soba, shirataki
Toast / white bread → Pumpernickel, Vollkornbrot
Hot potato → cooled potato or boiled sweet potato
Never: sticky rice (糯米), congee, sweet sauces (hoisin, sweet-sour)

Bonus tricks: 1 tbsp black vinegar with carb meals · day-old chilled rice beats fresh.

Training

Golden rule: neutral spine, hips back — never round-and-lift.

Walk after eating

10–15 min easy walk or bike after your biggest meal

Why? After a meal, sugar floods your blood. If your muscles are moving, they soak that sugar up directly — a 10–15 minute stroll cuts the sugar peak by up to half. It's the cheapest anti-diabetes trick that exists.

Anything easy counts: a walk around the block, slow pedaling on your bike
Best time: within about an hour after your biggest meal of the day
10–15 minutes is genuinely enough — longer isn't needed

3 back exercises

~8 min on the mat, daily — best in the evening

What is this? Three short exercises that build endurance in the muscles that hold your spine steady. Doctors call them the "McGill Big 3" — think of them as your daily 8-minute back insurance against a slipped disc from all the sitting. For all three: hold each position ~10 seconds while breathing normally. Do 6 holds, short rest, 4 holds, rest, 2 holds.

1 · Tiny head lift

Lie on your back. Bend ONE knee, other leg flat. Slide both hands under the arch of your lower back. Now lift only your head and shoulders 2–3 cm — a tiny movement, not a sit-up. Hold ~10 s, lower slowly.

2 · Side lift

Lie on your side, propped on your elbow (elbow directly under the shoulder), knees bent. Lift your hips off the mat so your body forms a straight line from head to knees. Hold ~10 s, lower. Both sides.

3 · All-fours reach

Get on hands and knees (hands under shoulders, knees under hips). Stretch your LEFT arm forward and your RIGHT leg back at the same time until both are level with your back. Don't let the hips tilt. Hold ~8 s, come back, switch sides. 5 times per side.

⚠️ One rule: never do these in the first 1–2 hours after getting up — the discs in your spine are swollen with fluid in the morning and easiest to injure then. Evening is perfect.

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Today

Carbs

Training

Walk after eating

3 back exercises

Extra exercises

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