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

Wednesday 27/08
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), peach, raspberries, pecans {305 Cal / 41.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {73 Cal / 17.7g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12.30pm): Carrot & ginger soup {68 Cal / 11.0g Carbs}
Tuna & avocado salad {324 / 6.4g Carbs}
Plum, blackberries, yoghurt, walnuts {168 Cal / 16.8g Carbs}

Dinner (6pm): Venison meatballs, tagliatelle, tomato & fennel ragu {513 Cal / 45.2g Carbs}
Figs, Greek yoghurt, pistachios, honey {180 Cal / 17.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1833
Carbs 175.2g
Protein 98.2g
Fat 75.3g (Sat Fat 15.2g / Trans fats 0.2g)

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

Libre 4.7
Yesterdays food
B/3 scrambled eggs & green vegetable medley with Parmesan
S/black coffee & collagen, 2 slices Heylo cinnamon & raisin toast & butter
S/apple, cheddar, graze marmite crunch
D/homemade chilli & mozzarella
Exercise
1725m swim at 7am

DEBBIESCOTT said:

Libre 4.7
Yesterdays food
B/3 scrambled eggs & green vegetable medley with Parmesan
S/black coffee & collagen, 2 slices Heylo cinnamon & raisin toast & butter
S/apple, cheddar, graze marmite crunch
D/homemade chilli & mozzarella
Exercise
1725m swim at 7am

Click to expand...

I would need oars (or an outboard motor) to travel that far in the water. Good stuff!

Thursday 28/08
FBG (5.30 am) 4.4

Breakfast (5.30am): Porridge (almond milk), strawberries, raspberries, pecans {303 Cal / 40.2g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................5 km jog home

Breakfast 2 (8am): Mushrooms, tomatoes, toast, grapefruit juice {215 Cal / 26.5g Carbs}

Lunch (12.30pm): Carrot & ginger soup {74 Cal / 11.9g Carbs}
Ham & fig salad {174 / 10.8g Carbs}
Nectarine, blueberries, yoghurt, granola {140 Cal / 16.9g Carbs}

BG (6pm) 3.8
Dinner (6pm): Yellowfin tuna steak, artichoke panzanella {534 Cal / 25.5g Carbs}
Ginger cake, plum compote, creme fraiche {330 Cal / 45.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1812
Carbs 183.8g
Protein 112.4g
Fat 62.0g (Sat Fat 14.4g / Trans fats 0.2g)

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

Friday 29/08
FBG (5.30 am) 4.1
Breakfast (5.30am): Porridge (almond milk), peach, raspberries, pecans {292 Cal / 39.3g Carbs}

Snack (9am): Banana {71 Cal / 17.2g Carbs}
.......................12 mile hike in the Cheviots
Lunch (12.30pm): Hilltop picnic
Chicken salad {300 Cal / 13.1g Carbs}
Ginger cake, blueberries, yoghurt {307 Cal / 33.3g Carbs}

Post walk beer
Farne Island Ale (pint) {190 Cal / 10.0g Carbs}

Dinner (6pm) Staying with friends, values estimated
Prawn cocktail {100 Cal / 3.5g Carbs}
Chicken & red pepper risotto {332 Cal / 45.4g Carbs}
Coffee & walnut cake {193 Cal / 15.0g Carbs}

Walk to a pub
Malbec (large glass) {150 Cal / 4.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1977
Carbs 187.9g
Protein 72.4g
Fat 67.8g (Sat Fat 13.8g / Trans fats 0.6g)

Saturday 30/08
FBG (5.30 am) Not measured today
Rest day

Breakfast (5.30am): Porridge (semi skimmed milk), strawberries {267 Cal / 39.7g Carbs}

Lunch (12.30pm): Back home
Carrot & ginger soup, avocado toast {221 Cal / 24.0g Carbs}
Nectarine, raspberries, yoghurt, pecans {147 Cal / 10.9g Carbs}

Dinner (6.30pm): Burrata, tomatoes, basil & oil, sourdough {313 Cal / 20.8g Carbs}
Cod fillet with butter bean & fennel stew {414 Cal / 24.2g Carbs}
Plum, blackberries, yoghurt, walnuts {158 Cal / 10.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1562
Carbs 137.3g
Protein 92.2g
Fat 16.8g (Sat Fat 13.9g / Trans fats 0.5g)

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

midnightrider2 said:

I would need oars (or an outboard motor) to travel that far in the water. Good stuff!

Click to expand...

Thank you
I’d need a bear chasing me to run as fast as you do

Libre 4.3
Yesterdays food
B/3 scrambled eggs, green vegetable medley , benecol
S/protein shake with almond milk
S/2 slices Heylo cinnamon & raisin toast & butter
L/cajun chicken & roasted vegetables
D/heylo cheese & Red onion sub
S/brazil nuts & cheddar
Exercise
20 minutes light row
60 minutes with different trainer assessing how heavy I can lift
We’ve all had body scans & now the gym are devising us plans to build more muscle
Good news apparently my body is 7 years younger than I am

Sunday 31/08
FBG (5.30 am) Not measured today
Rest day

....................5km walk
(found some nice mushrooms, also picked plums and blackberries)
Breakfast (7.30am): Garlic mushrooms on toast, OJ {237 Cal / 32.2g Carbs}
Plum, blackberries, yoghurt, walnuts {159 Cal / 11.5g Carbs}

Lunch (12.30pm): Scrambled eggs, avocado toast {477 Cal / 30.6g Carbs}
Strawberries, raspberries, yoghurt, pecans {141 Cal / 10.2g Carbs}

Dinner (6pm): Sausages, carrot & swede mash, green beans, crab apple jelly {592 Cal / 41.4g Carbs}
Figs, yoghurt, pistachios {165 Cal / 20.6g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1813
Carbs 153.1g
Protein 82.1g
Fat 89.8g (Sat Fat 21.5g / Trans fats 0.5g)

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

FBG 7.1
Exercise
20 mins spin bike 7.1klm
15 mins weights
10 mins stretches cool down
Food
B - Avocado, small portion of pumpkins seed with Soya yogurt
L - Chicken stir fry with greens and konjac noodles, splash of soy sauce
Small portion of red nuts.
D - Left over stir fry
Snacks
Olives, small portion of walnuts and pumpkin seeds
Drinks
4 cups of decaf tea
3 cups of green tea
Mineral water throughout the day

Monday 01/09
FBG (5.30 am) 4.2

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, walnuts {309 Cal / 40.6g Carbs}
................................c.12 km run (#9) [61 min 09 sec] 46 sec over PB
Breakfast 2 (7.30am): Smoked mackerel, rhubarb compote {315 Cal / 7.4g Carbs}

Snack (11am): Banana {74 Cal / 17.9g Carbs}
................................c. 10 km jog

Lunch (12.30pm): Mushroom & fennel soup {63 Cal / 5.3g Carbs}
Prawn & avocado salad {313 Cal / 6.1g Carbs}
Figs, blueberries, yoghurt, pistachios {168 Cal / 19.1g Carbs}

BG (6pm) 3.8
Dinner (7pm): Tomato & Roquefort quiche, fries, salad/ Merlot (5oz) {686 Cal / 48.9g Carbs}
Strawberries, raspberries, yoghurt, pecans {155 Cal / 11.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2125
Carbs 163.8g
Protein 104.8g
Fat 96.2g (Sat Fat 27.5g / Trans fats 1.1g)

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

Libre 4.3
Yesterdays food
B/2 scrambled eggs eggs on toast, Benecol
S/latte & Brazil nuts
L/heylo d/g & red onion sub, Greek yogurt, blueberries, sunflower seeds & coconut flakes
S/apple & peanut butter
D/chicken breast with lemon & garlic, homemade cauliflower cheese & baby new potatoes
Exercise
3 mile walk at work
Pm
Peleton
20 minutes rolling hills
5 minutes post ride stretch

Tuesday 02/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), strawberries, raspberries, pecans {311 Cal / 40.6g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (7.30am): Mushrooms, tomatoes, toast, orange juice {207 Cal / 23.8g Carbs}

Snack (11am): Banana {75 Cal / 18.1g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12.30pm): Mushroom & fennel soup {49 Cal / 4.1g Carbs}
Chicken Tikka, salad, pickles, raita {299 / 15.8g Carbs}
Plum, blackberries, yoghurt, walnuts {160 Cal / 12.1g Carbs}

Dinner (6pm): Salmon fillet, new potatoes, green beans, asparagus, peas {463 Cal / 37.5g Carbs}
Mango, kiwi, yoghurt, passion fruit, pistachios {178 Cal / 15.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1784
Carbs 174.4g
Protein 98.1g
Fat 69.3g (Sat Fat 13.3g / Trans fats 0.2g)

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

Wednesday 03/09
FBG (5.30 am) 4.0
Rest day

Breakfast (7.30am): Scrambled eggs, avocado toast {552 Cal / 29.8g Carbs}

Lunch (12pm): Asparagus & spinach soup {74 Cal / 5.0g Carbs}
Tuna salad {230 Cal / 5.4g Carbs}
Pear, blackberries, yoghurt, walnuts {166 Cal / 14.6g Carbs}

Snack (4pm) Pumpkin seed flapjack {232 Cal / 34.4g Carbs}

Dinner (6pm): Chicken Chasseur, celeriac mash, green beans {633 Cal / 31.3g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {131 Cal / 12.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2060
Carbs 139.3g
Protein 124.7g
Fat 101.4g (Sat Fat 23.5g / Trans fats 0.3g)

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

Libre 5.1
Contour 5.3
Yesterdays food b/scrambled eggs on Heylo toast, benecol
S/protein shake with almond milk
L/ham & cheddar Heylo sub, Greek yogurt with blueberries, sunflower seeds & coconut flates
D/haddock fillet with Welsh rarebit topping. Green vegetable medley, baby new potatoes
Exercise
10 min easy row
3x10 benc press
3x10 wide lat pulldowns
3x10 strict barbell shoulder press
3x10 single arm row (each side)
3x10 lateral raises
10 minutes treadmill walk

Libre 4.3
Yesterdays food
B/scrambled eggs avocado Parmesan . & benecol
S/protein shake with almond milk
L/heylo ham & cheese sandwich
S/pear & peanut butter
D/pork sausages & cauliflower cheese
Exercise
Before work
1925m swim
After work
2 mile walk

Thursday 04/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, walnuts {325 Cal / 43.8g Carbs}
................................c.10 km run (#8) [47 min 58 ksec] 56 sec over PB
Run felt really good for the first time in a while, knee was almost pain free

Snack (11am): Sourdough toast with peanut butter & mashed banana {334 Cal / 43.1g Carbs}
................................c. 10 km jog

Lunch (12.30pm): Mushroom & fennel soup {49 Cal / 4.0g Carbs}
Salmon fillet, spinach & avocado salad {360 Cal / 9.9g Carbs}
Mango, kiwi, yoghurt, pistachios {167 Cal / 18.9g Carbs}

BG (6pm) 3.9
Dinner (6pm): Prawn & cashew rendang, jasmine rice {628 Cal / 57.3g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {131 Cal / 13.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2036
Carbs 197.0g
Protein 100.9g
Fat 86.4g (Sat Fat 16.7g / Trans fats 0.1g)

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

Libre 5.3
Yesterdays food
B/3 scrambled eggs & Parmesan, benecol
S/protein shake with almond milk
L/heylo ham & cheese sandwich, couple of McDonald’s chips
S/apple & cheddar
D/2 pork steaks, green vegetable medley & bisto
Exercise
5 minutes warm up row
3x12barbell hip thrusters
3x12 hack squats
3x12 leg curls
3x12 leg extensions
3x12 inner abductors
3x12 outer abductors
3x12 barbell bench press
3x12 lat pull downs
3x12 seated rows
10 minutes treadmill walk
Pm
Peleton
20 minutes endurance row endurance row
5 minutes post row stretch

Friday 06/09
FBG (5.30 am) 4.1

Breakfast (6.30am): Squash & tomato frittata, {380 Cal / 2840.6g Carbs}
Muesli, milk {111 Cal / 10.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12.30pm): Asparagus soup {53 Cal / 3.6g Carbs}
Chicken Tikka, salad, pickles, paratha {423 / 32.8g Carbs}
Peach, raspberries, yoghurt, hazelnuts {162 Cal / 11.6g Carbs}

Dinner (7pm): Friends staying for the weekend
Pasta fazool [casarecce e fagioli], with duck breast / Primitivo (2 x 5oz) {744 Cal / 58.4g Carbs}
Fig frangipanne tart, creme fraiche {319 Cal / 26.2g Carbs}
Two of my favourite seasonal meals, home grown borlotti beans & tomatoes, figs from the garden.

5 cups of coffee {4 of them decaf)

Calories 2235
Carbs 178.7g
Protein 118.0g
Fat 88.6g (Sat Fat 26.7g / Trans fats 0.9g)

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

Libre 5.2
Yesterdays food
B/cheese frittata
S/protein shake with almond milk
L/heylo bacon sub
S/packet salt & vinegar peanuts
D/rump steak, roasted vegetables & haloumi, square Lindt 90%
Exercise
10 minutes warm up indoor row
3x10 bench press
3x10 back flys
3x10 lat pulldowns
3x10 strict shoulder press
3x10 (each side) one arm rows
3x10 dumbbell lateral raises
10 minutes treadmill walk
Heavier weights twice a week hence 10 reps to build more muscle

Saturday 06/09
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Porridge (almond milk), plum, blueberries, walnuts {294 Cal / 39.4g Carbs}

Lunch (12pm): Asparagus soup, avocado toast {234 Cal / 24.7g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {133 Cal / 10.3g Carbs}

Dinner (7pm): Friends staying for the weekend, dinner for eight of us tonight
Charred runner beans with peach & feta {169 Cal / 9.4g Carbs}
Aubergine polpette, tagliatelle & ragu {455 Cal / 52.3g Carbs}
Fig leaf panna cotta, pistachio crumble & honeycomb tuille {328 Cal / 39.5g Carbs}
Duoro (3 glasses) {376 Cal / 11.7g Carbs}

5 cups of coffee {3 of them decaf)

Calories 2031
Carbs 193.9g
Protein 56.1g
Fat 74.7g (Sat Fat 20.9g / Trans fats 0.9g)

Sunday 07/09
FBG (5.30 am) 3.9
Rest day

Breakfast (7.30am): Porridge (almond milk), plum, blueberries, walnuts {318 Cal / 41.9g Carbs}

Snack (10am): Pumpkin seed flapjack {266 Cal / 30.8g Carbs}

Lunch (12.30pm): Baked beans & mushrooms on toast {260 Cal / 30.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {157 Cal / 12.9g Carbs}

BG (6pm) 4.2
Dinner (6pm): Friends staying for the weekend
Roast chicken, Yorkshire pudding, roast potatoes, carrot & swede mash,
green beans, rowan jelly {508 Cal / 47.2g Carbs}
Apple & blackberry crumble, ice cream {299 Cal / 31.0g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1851
Carbs 200.6g
Protein 81.2g
Fat 72.3g (Sat Fat 16.4g / Trans fats 0.5g)

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