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

Tuesday 13/01
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), peach, blueberries, pecans {306 Cal / 41.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (7am): Mackerel (in tomato sauce) [straight from a can] {196 Cal / 1.9g Carbs}

Snack (11am): Banana {72 Cal / 17.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Chicken breast, sunchoke arancini, chilli sauce {408 Cal / 38.2g Carbs}
Pear, blackberries, yoghurt, hazelnuts {163 Cal / 14.3g Carbs}

Snack (6.30pm): Moussaka {602 Cal / 30.4g Carbs}
Persimmon, kiwi, lychees, yoghurt, pistachios {166 Cal / 18.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1955
Carbs 166.2g
Protein 121.0g
Fat 80.9g (Sat Fat 19.9g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sensor failed last night another new one
Libre 5.5
Contour 5.9
Yesterdays good
B/cheese frittata back bacon benecol
S/latte collagen Brazil nuts
L/mushroom & fennel soup Heylo d/g sub tangerine
D/2 pork steaks & roasted vegetables
Exercise
3 mile walk
10 minutes stretch
 
Wednesday 14/01
FBG (5.30 am) 4.4
Rest day

...............................5 km walk
Breakfast (7.30am): Scrambled eggs with smoked salmon, avocado toast, OJ {466 Cal / 26.1g Carbs}

Lunch (12pm): Lentil & vegetable soup {83 Cal / 12.6g Carbs}
Tuna salad {172 Cal / 5.2g Carbs}
Pear, blueberries, yoghurt, walnuts {144 Cal / 12.8g Carbs}

Dinner (6pm): Prawn, squash & cashew rendang, paratha, pickles, mint raita {511 Cal / 37.9g Carbs}
Nectarine, raspberries, yoghurt, pecans {163 Cal / 17.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1582
Carbs 118.4g
Protein 93.8g
Fat 74.3g (Sat Fat 14.6g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Fbg 6.2
Yesterday's exercise
30 minutes Yoga
3 x 15 bicep curls with dumbbell
3 x 15 cross body curls with dumbbell
5 min stretch
Food
B - Boiled egg, avocado, small portion of pumpkin seeds
L - Mushroom soup, small apple
D - Cajun chicken with green salad
Snacks
Olives, Peperami, cucumber and small portion of nuts
Drinks
4 Decaf tea
3 Feverfew tea, mint tea, green tea
1.5 ltr sparkling mineral water
 
Libre Wednesday 4.8
Tuesday food
B/seed porridge with coconut flakes & blueberries benecol
S/latte collagen Brazil nuts
L/homemade mushroom & fennel soup Heylo d/g sub y
D/casserole steak green vegetable medley horseradish sauce
Exercise
3mile walk
20 minutes stretch
 
Thursday 15/01
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), peach, blueberries, pecans {306 Cal / 41.5g Carbs}
..................................c.10 km run [#21] [50 min 18 sec] New PB by 11 seconds
Breakfast 2 (7am): Garlic mushrooms on toast, OJ {260 Cal / 31.8g Carbs}


(11am).......................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Scotch broth {122 Cal / 15.1g Carbs}
Chicken tikka, pickles, raita, salad {351 Cal / 11.3g Carbs}
Persimmon, kiwi, lychees, yoghurt, pistachios {173 Cal / 18.9g Carbs}

BG (6pm) 4.3
Dinner (6.30pm): At a friend's house, values estimated
Vegan haggis, roast potatoes, cauliflower cheese, green beans/ Claret (2x5oz) {565 Cal / 52.9g Carbs}
Plum crumble, custard {319 Cal / 31.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2144
Carbs 212.3g
Protein 87.6g
Fat 74.2g (Sat Fat 17.7g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre Thursday 4.8
Wednesday food
B/scrambled eggs & mozzarella Greek yogurt with blueberries & almonds benecol
S/latte collagen & Brazil nuts
L/heylo brown roast chicken sandwich tangerine
D/chicken fajitas
Exercise
3mile walk
40 minutes stretch
 
Fbg
Libre 4.6
Yesterdays food
B/scrambled eggs with mozzarella benecol
S/latte collagen Brazil nuts
L/heylo d/g & red onion sub tangerine
D/casserole steak carrots green vegetable medley keto Yorkshire puddings
Exercise
10 minutes treadmill
45 minutes stretch
5 minutes treadmill
3 mile walk
10 minutes corre
10 minutes stretch
 
Friday 16/01
FBG (5.30 am) 3.9

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {315 Cal / 41.6g Carbs}
..................................c.12 km run [#22] [62 min 51 sec] New route

Lunch (12pm): Scrambled eggs, avocado toast {412 Cal / 21.5g Carbs}
Strawberries, raspberries, yoghurt, pecans {142 Cal / 11.8g Carbs}

Dinner (6.30pm): Smoked salmon & prawn fish cake, fries, baked beans {567 Cal / 59.5g Carbs}
Malaga ice cream {198 Cal / 25.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1676
Carbs 166.5g
Protein 67.5g
Fat 73.6g (Sat Fat 14.9g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.3
Yesterdays food
B/cheese frittata benecol
S/latte collagen slice cinnamon & raisin toast & butter
L/heylo chicken sub tangerine
S/latte
D/chicken curry & cauliflower rice
Exercise
3 mile walk
10 minutes treadmill stretch
 
FBG 6.5
Yesterdays exercise
40 minute exercise bike
15 mins Yoga
10 mins stretches
Food
B - Skipped not hungry
L - Violife dairy free mozzarella melted over mushrooms, asparagus and 2 slices of chopped bacon
D - Cajun chicken with Konjac noodles, mushrooms and courgette
Snacks
Sliced fried courgette chips
Raw mushrooms
Cucumber
Olives
Drinks
Sparkling mineral water throughout the day
Mint tea
Green tea
3 Cups of decaf tea with unsweetened almond milk
Cup of warm unsweetened almond milk
 
Saturday 17/01
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Porridge (almond milk), plum, blueberries, walnuts {308 Cal / 41.6g Carbs}

Lunch (12pm): Squash, coconut & chilli soup, avocado toast {269 Cal / 28.1g Carbs}
Nectarine, strawberries, yoghurt, pecans {140 Cal / 11.2g Carbs}

Dinner (6.30pm): Orzo with lemon prawns {423 Cal / 56.4g Carbs}
Sweet & salty cheesecake with caramel apple sauce {293 Cal / 20.3g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1475
Carbs 164.3g
Protein 53.1g
Fat 61.5g (Sat Fat 14.6g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sunday 18/01
FBG (5.30 am) 4.3
Rest day

..............................6km walk
Breakfast (7.30am): Mackerel (in tomato sauce) on toast {299 Cal / 19.2g Carbs}
Strawberries, yoghurt, hazelnuts {140 Cal / 10.8g Carbs}

Lunch (12pm): Squash, coconut & chilli soup {67 Cal / 10.8g Carbs}
Tuna & avocado salad {249 Cal / 5.9g Carbs}
Nectarine, raspberries, yoghurt, pecans {145 Cal / 10.2g Carbs}

BG (6pm) 4.1
Dinner (6pm): Roast chicken, roast potatoes & parsnips, pigs in blankets,
carrots, swede, green beans, redcurrant jelly/ Sangiovese (5oz) {747 Cal / 46.7g Carbs}
Blueberries, yoghurt, walnuts {168 Cal / 22.3g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1858
Carbs 132.6g
Protein 121.7g
Fat 74.8g (Sat Fat 17.4g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Yesterdays food
B/poached eggs on Heylo toast benecol
L/tin of salmon & walnuts
D/homemade keto quiche jelly & cream
S/celery & peanut bitter
Exercise
Peloton
30 minutes easy island ride
5 minutes post ride stretch
10 minutes full body stretch
 
Monday 19/01
FBG (5.30 am) Not measured today
Rest day

..............................5km walk
Breakfast (7.30am): Porridge (almond milk), plum, blueberries, walnuts {307 Cal / 42.7g Carbs}

Lunch (12pm): Squash, coconut & chilli soup {62 Cal / 10.0g Carbs}
Salmon & avocado salad {377 Cal / 5.1g Carbs}
Pear, blackberries, yoghurt, pecans {163 Cal / 14.3g Carbs}

Snack (3pm): Oatmeal & raisin cookie {124 Cal / 20.4g Carbs}

Dinner (6pm): Jackfruit curry, jasmine rice, pickles, raita {520 Cal / 51.5g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {128 Cal / 10.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1723
Carbs 161.3g
Protein 72.0g
Fat 79.5g (Sat Fat 15.0g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG 6
Yesterdays exercise
40 minute run
2 x 10 overhead tricep extensions
3 x 10 bicep curls
3 x 10 cross body bicep curls
2 x 10 Russian twists
15 press ups
5 mins jump rope
5 mins stretches
Food
B - Skipped not hungry
L - Cold Cajun chicken breast with salad
D - Cajun chicken with cauliflower rice and mushrooms
Snacks
Small tin of red salmon
Sliced cucumber
Small portion of red skin nuts
Olives
Drinks
Green Tea
X3 feverfew tea with camomile
Mint tea with matcha
3 Cups of decaf tea with unsweetened almond milk
Mineral water throughout the day
Cup of warm unsweetened almond milk
 
libre 5.2
Yesterdays food
B/keto quiche benecol
S/latte collagen Brazil nuts
L/heylo brown roast chicken sandwich tangerine
D/lamb shank in mint gravy carrots green vegetable medley
Exercise
3.5 mile walk
Painting a ceiling
20 minutes core & stretch
 
Tuesday 20/01
FBG (5.30 am) 4.1

Breakfast (7.30am): Bacon & eggs, black pudding, mushrooms, toast, OJ {547 Cal / 37.2g Carbs}

(11am)..........................12km jog [not timed]
Lunch (12.30pm): Minestrone soup, avocado toast {322 Cal / 28.2g Carbs}
Pear, blackberries, yoghurt, walnuts {164 Cal / 15.3g Carbs}

Dinner (6pm): Shepherds pie (carrot & swede mash topping), peas {564 Cal / 32.6g Carbs}
Pineapple, kiwi, yoghurt, pistachios {159 Cal / 17.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1798
Carbs 157.9g
Protein 96.9g
Fat 87.3g (Sat Fat 24.5g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday 21/01
FBG (5.30 am) Not measured today
Rest day

..............................5km walk
Breakfast (7.30am): Porridge (almond milk), strawberries, raspberries, pecans {326 Cal / 43.2g Carbs}

Lunch (12pm): Chicken tikka, pickles, raita, salad, paratha {523 Cal / 39.0g Carbs}
Pineapple, kiwi, yoghurt, pistachios {157 Cal / 17.0g Carbs}

BG (6pm) 3.9
Dinner (6pm): Salmon Dijonnaise, new potatoes {490 Cal / 35.5g Carbs}
Cherries, chocolate mousse, hazelnuts {185 Cal / 23.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1723
Carbs 164.9g
Protein 104.1g
Fat 63.8g (Sat Fat 15.0g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre Wednesday 4.3
Tuesday food
B/keto quiche Greek yogurt blueberries coconut flakes coconut benecol
S/latte collagen Brazil nuts
L/heylo brown chicken sandwich tangerine
D/chicken casserole & tenderstem broccoli
Exercise
3 mile walk
3 miles treadmill
 
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