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Fasting Blood Sugar this morning + yesterday's food AND physical activity

Tuesday 10/06
FBG (5.30am) Not measured today

Snack (5am): Banana {70 Cal / 16.8g Carbs}
Early meeting (online, 6-8am)
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Breakfast (8.30am): Porridge (almond milk), apricot, raspberries, pecans {312 Cal / 41.6g Carbs}
..................................c.10 km jog

Lunch (12pm): Mushroom & fennel soup {64 Cal / 5.5g Carbs}
Prawn & avocado salad {305 Cal / 8.5g Carbs}
Pineapple, kiwi, yoghurt, pistachios {158 Cal / 17.1g Carbs}

Dinner (6pm): Pheasant & wild mushroom stew, celeriac mash, asparagus, peas {521 Cal / 55.4g Carbs}
Figs, Greek yoghurt, honey, toasted almonds {172 Cal / 23.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1645
Carbs 172.6g
Protein 78.2g
Fat 63.6g (Sat Fat 13.0g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday 11/06
FBG (5.30am) 4.0
Rest day

Breakfast (7.30am): Scrambled eggs, avocado toast, OJ {526 Cal / 27.2g Carbs}

Lunch (12pm): Chicken Tikka, salad, pickles {329 Cal / 15.3g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {131 Cal / 11.0g Carbs}

Dinner (6pm): Rainbow trout, new potatoes, runner beans, sweetcorn {442 Cal / 42.8g Carbs}
Rhubarb crumble, Greek yoghurt {293 Cal / 30.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1763
Carbs 133.9g
Protein 109.6g
Fat 78.9g (Sat Fat 18.2g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Thursday 12/06
FBG (5.30am) Not measured today

Breakfast (5.30am): Porridge (almond milk), strawberries, raspberries, hazelnuts {327 Cal / 42.8g Carbs}
..................................c.12 km run [61 min 03 sec] 11 sec over PB

Lunch (12pm): Sweet potato, coconut & chilli soup {81 Cal / 16.6g Carbs}
Tuna & avocado salad {306 Cal / 8.7g Carbs}
Pineapple, persimmon, yoghurt, pecans {174 Cal / 16.8g Carbs}

BG (6pm) 3.9
Dinner (6pm): Noodles with 5 spice duck & plum sauce {586 Cal / 57.3g Carbs}
Pear, blackberries, yoghurt, walnuts {172 Cal / 23.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1680
Carbs 164.5g
Protein 83.7g
Fat 67.4g (Sat Fat 14.0g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Yesterdays food
B/scrambled eggs with mozzarella & and avocado
S/protein shake with almond milk, slice Heylo cinnamon & raisin toast & butter
L/heylo chicken sandwich & 5 cherries
D/2 pork steaks & roasted broccoli
S/warm almond milk & collagen
Exercise
10 minutes row
3x12 barbell hip thrusters
3x12 leg curls
3x12 leg extensions
3x12 inner abductors
3x12 outer abductors
3x12 bench press
3x12 lat pull downs
3x12 seated rows
20 minutes treadmill walk
 
Friday 13/06
FBG (5.30am) 3.9

Breakfast (5.30am): Porridge (almond milk), nectarine, raspberries, hazelnuts {325 Cal / 43.0g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................5 km jog home
Snack (8am): Banana {77 Cal / 18.7g Carbs}

Lunch (12pm): Mushroom & fennel soup {60 Cal / 5.2g Carbs}
Smoked mackerel, rhubarb compote {349 Cal / 12.5g Carbs}
Figs, Greek yoghurt, pistachios {172 Cal / 17.4g Carbs}

Dinner (6pm): Thai fish curry, jasmine rice {572 Cal / 56.4g Carbs}
Malaga ice cream {219 Cal / 31.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1816
Carbs 191.5g
Protein 91.8g
Fat 69.8g (Sat Fat 21.2g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.9
Yesterdays food
B/cheese On seed crackers
2nd b/cheese frittata & chipolatas
L/skipped
S/heylo bagel & peanut butter
D/keto granola almond milk & berries
S/warm almond milk milk & collagen
Exercise 45 minutes swim at 7am
 
Saturday 14/06
FBG (5.30am) Not measured today

Breakfast (7.30am): Scrambled eggs, avocado toast, OJ {401 Cal / 17.8g Carbs}
Yoghurt, raspberries {77 Cal / 10.9g Carbs}
Eggs from a friends hens, traded for a surplus tomato plant.

Lunch (12pm): Sweet potato, coconut & chilli soup {81 Cal / 13.2g Carbs}
Tuna salad {177 Cal / 5.5g Carbs}
Mango, persimmon, yoghurt, pistachios {164 Cal / 14.2g Carbs}

Dinner (6.30pm): Friends round for dinner, I cooked
Smoked salmon & dill pate, toasted pumpernickel/ Prosecco with elderflower cordial {246 Cal / 16.5g Carbs}
Artichoke, pea & scallop risotto/ White Burgundy (large glass) {610 Cal / 62.2g Carbs}
Elderflower panna cotta, strawberry coulis, shortbread {328 Cal / 33.2g Carbs}
Artichokes, peas, strawberries & dill home grown. Elderflower from the garden

5 cups of coffee {4 of them decaf)

Calories 2126
Carbs 184.2g
Protein 76.3g
Fat 77.2g (Sat Fat 26.3g / Trans fats 1.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sunday 15/06
FBG (5.30am) 4.3
Rest day

Breakfast (7.30am): Porridge (almond milk), strawberries, raspberries, almonds {284 Cal / 39.3g Carbs}

Lunch (12pm): Baked beans on toast {331 Cal / 37.4g Carbs}
Persimmon, kiwi, yoghurt, pistachios {166 Cal / 17.1g Carbs}

Dinner (6.30pm): Guinea fowl, roast potatoes, carrots, swede, green beans {448 Cal / 16.5g Carbs}
Sticky toffee pudding, ice cream {305 Cal / 38.4g Carbs}
Made by the teenager for Fathers Day [odd that it is his favourite!]

5 cups of coffee {3 of them decaf)

Calories 1576
Carbs 186.3g
Protein 67.8g
Fat 53.0g (Sat Fat 15.4g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Monday 16/06
FBG (5.30am) Not measured today
Rest day

Breakfast (7.30am): Porridge (almond milk), mango, persimmon, pistachios {275 Cal / 39.0g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup {81 Cal / 13.2g Carbs}
Prawn & avocado salad {265 Cal / 6.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {145 Cal / 10.9g Carbs}

Dinner (6pm): Tagliatelle al funghi {392 Cal / 47.0g Carbs}
Pear, blackberries, yoghurt, walnuts {166 Cal / 13.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1366
Carbs 136.8g
Protein 57.5g
Fat 58.8g (Sat Fat 11.0g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
breakfast mixed baked vegetables with beef
lunch - same with added lettuce
snack - few slices of corned beef
dinner - home made celery soup with pumpkin seeds - half a cucumber diced and some sliced ham
FBG 6.5
calories in 1188/calories out 2278 exercise was mainly physically scrubbing floors for 2 hours and walking
Total carbs 60g
Protein 100g
fat 56g sat fat 18g
 
Libre 4.2
Yesterdays food
B/2 pork sausages 2 fried eggs chestnut mushrooms & piccolo tomatoes
S/latte & Brazil nuts
L/heylo egg & salad-cream sub
D/ham Brie & peach salad
S/warm almond milk & collagen cheese dtring
Exercise
2 mile walk before work
Pm
Peleton
46 minutes endurance ride tide
5 minutes post ride stretch
 
Tuesday 17/06
FBG (5.30am) 4.1

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {317 Cal / 41.9g Carbs}
..................................c.12 km run [60 min 23 sec] New PB by 29 sec
Breakfast 2 (8am): Garlic mushrooms on toast, OJ {262 Cal / 32.2g Carbs}

Lunch (12pm): Sweet potato, coconut & chilli soup {89 Cal / 14.6g Carbs}
Tuna & avocado salad {248 Cal / 5.4g Carbs}
Pineapple, kiwi, yoghurt, pistachios {158 Cal / 16.9g Carbs}

Dinner (6pm): Sausages, celeriac mash, carrots, peas, sweetcorn {711 Cal / 67.2g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {153 Cal / 10.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1981
Carbs 195.6g
Protein 82.7g
Fat 88.7g (Sat Fat 21.9g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.2
Yesterdays food
B/2 boiled eggs, keto granola & berries
S/latte & Brazil nuts
L/heylo egg and saladcream sub
D/coronation chicken flatties, salad & warm Heylo flatbread with melted cheese
Exercise
30 minutes kettlebell workout
1.5 mile walk
 
Wednesday 18/06
FBG (5.30am) Not measured today
Rest day

..............................5 km walk
Breakfast (7.30am): Smoked mackerel, gooseberry compote {344 Cal / 13.5g Carbs}
Strawberries, yoghurt, hazelnuts {120 Cal / 11.5 g Carbs}
Gooseberries & strawberries picked from the allotment on the morning walk.

Lunch (12pm): Minestrone soup, avocado toast {308 Cal / 31.5g Carbs}
Pineapple, mango, yoghurt, pistachios {158 Cal / 17.6g Carbs}

Dinner (6pm): Tuna steak, sauteed potatoes, salad {645 Cal / 25.9g Carbs}
Nectarine, raspberries, yoghurt, pecans {152 Cal / 12.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1769
Carbs 119.4g
Protein 140.1g
Fat 73.7g (Sat Fat 14.7g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.5
Yesterdays food
B/scrambled eggs & avocado
S/latte & almonds
L/coronation chicken flatties & salad
S/peach & cheddar
D/lamb & mint burger, cheddar & red onion in heylo bap
S/warm milk & collagen, 70% Lindt ball
Exercise
Am
1.5 mile
Walk
Pm
7 mile bike ride
 
Thursday 19/06
FBG (5.30am) 4.0

Breakfast (5.30am): Porridge (almond milk), peach, blueberries, pecans {306 Cal / 41.1g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Toast, peanut butter, mashed banana {268 Cal / 32.1g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Chicken tikka, salad, pickles {336 Cal / 14.1g Carbs}
Mango, kiwi, yoghurt, pistachios {175 Cal / 17.7g Carbs}

Dinner (6pm): Salmon, new potatoes, asparagus, green beans, peas {501 Cal / 37.5g Carbs}
Pear, blackberries, yoghurt, walnuts {165 Cal / 13.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1794
Carbs 162.9g
Protein 109.9g
Fat 70.2g (Sat Fat 13.5g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Friday 20/06
FBG (5.30am) Not measured today
Rest day

Breakfast (7.30am): Scrambled eggs, avocado toast, grapefruit juice {437 Cal / 22.9g Carbs}

Lunch (12pm): Minestrone soup {174 Cal / 21.8g Carbs}
Mango, persimmon, yoghurt, pistachios {164 Cal / 18.0g Carbs}

Dinner (6pm): Linguine seppia with prawns, fennel & artichoke {393 Cal / 52.3g Carbs}
Cherries, chocolate mousse, pecans {160 Cal / 21.2g Carbs}

Snack (8.30pm): White bread, strawberry jam {183 Cal / 26.7g Carbs}
Bread straight from the oven, jam made today - a very rare treat

5 cups of coffee {4 of them decaf)

Calories 1552
Carbs 169.6g
Protein 69.4g
Fat 58.9g (Sat Fat 12.2g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Saturday 21/06
FBG (5.30am) 4.1

Breakfast (6am): Yoghurt, black & blueberries, walnuts {161 Cal / 10.4g Carbs}
Toast, strawberry jam {195 Cal / 32.6g Carbs}

.......................12km hike
Snack (8am): Banana {70 Cal / 16.8g Carbs}
Snack (10am): Orange & polenta cake {245 Cal / 27.9g Carbs}

Lunch (1pm):
Pub lunch after walk, values estimated
Moules frites / Pecorino (6oz) {466 Cal / 48.4g Carbs}

BG (7pm) 4.0 - felt lower, hot and probably dehydrated
Dinner (7pm): Minestrone soup, avocado toast {285 Cal / 31.3g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {146 Cal / 10.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1610
Carbs 184.8g
Protein 56.5g
Fat 51.1g (Sat Fat 11.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
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