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

Monday 08/09
FBG (5.30 am) Not measured today
Rest day

Breakfast (6.30am): Smoked mackerel, rhubarb compote {320 Cal / 7.4g Carbs}
Figs, Greek yoghurt, granola {181 Cal / 20.6g Carbs}

Lunch (12pm): Mushroom & fennel soup {51 Cal / 4.2g Carbs}
Chicken salad {284 Cal / 12.3g Carbs}
Pear, blueberries, yoghurt, walnuts {169 Cal / 15.0g Carbs}

Dinner (6pm): Pasta fazool with duck breast [leftovers] {535 Cal / 51.9g Carbs}
Mango, kiwi, yoghurt, pistachios {161 Cal / 17.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1752
Carbs 135.1g
Protein 120.9g
Fat 74.0g (Sat Fat 20.0g / Trans fats 0.6g)

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

Libre 4.3
Yesterdays food
B/cream cheese pancakes with blueberries & raspberries
L/heylo bacon sub
S/apple & cheddar
D:chicken breast in tomato sauce & low carb pasta
rest day

Libre 5.3
Yesterdays food
B/3 scrambled eggs with parmesan
S/protein shake with almond milk & banana, oat & blueberry muffin
S/latte
L/heylo cheese sub
D/2 pork sausages, carrot batons & green vegetable medley
Exercise
2050m swim
2 mile walk

Tuesday 09/09
FBG (5.30 am) 4.1

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {346 Cal / 44.6g Carbs}
.........................10km jog - rest week so nothing very strenuous

Snack (8am): Banana {73 Cal / 17.7g Carbs}

Lunch (12pm): Soupe au pistou, avocado toast {370 Cal / 35.2g Carbs}
Figs, Greek yoghurt, honey, almonds {184 Cal / 24.2g Carbs}

Dinner (6pm): Beetroot & goats cheese loaf, fries, spinach salad {582 Cal / 52.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {142 Cal / 13.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1739
Carbs 193.7g
Protein 58.3g
Fat 74.9g (Sat Fat 13.4g / Trans fats 0.3g)

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

Wednesday 10/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {302 Cal / 39.8g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (8am): Mushrooms & tomatoes on toast, OJ {244 Cal / 31.4g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12.30pm): Pumpkin & sage soup {64 Cal / 11.2g Carbs}
Chicken tikka, pickles, salad {374 / 14.7g Carbs}
Nectarine, raspberries, yoghurt, pecans {146 Cal / 11.0g Carbs}

BG (6pm) 4.1
Dinner (7pm): Scrambled eggs, smoked salmon, avocado toast {572 Cal / 35.4g Carbs}
Figs, Greek yoghurt, pistachios {168 Cal / 19.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1912
Carbs 169.5g
Protein 99.0g
Fat 85.5g (Sat Fat 15.4g / Trans fats 0.2g)

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

Wednesday FBG
Libre 4.3
Tuesdays food
B/homemade breakfast loaf, benecol
S/protein shake with almond milk, banana, oat & blueberry muffin
S/latte & pecans
L/ham & cheese Heylo sandwich
D/salmon fillet & low carb pasta
Exercise
10 minutes indoor row
3x10 bench press
3x10 dumbell flys
3x10 lat pulldowns
3x10 strict barbell shoulder press
3x10 1 arm rows (each side)
3x10 dumbbell lateral raises
2 mile walk

Libre 4.7
Yesterdays food
B/breakfast loaf & benecol
S/brazil nuts & cheddar
L/roast turkey, stuffing, broccoli, carrots, cauliflower & gravy
D/cheese on toast
Exercisee
3 mile walk

Thursday 11/09
FBG (5.30 am) 4.2
Rest day

Breakfast (6.30am): Porridge (almond milk), strawberries, raspberries, pecans {314 Cal / 43.6g Carbs}

Lunch (12pm): Pumpkin & sage soup {60 Cal / 10.6g Carbs}
Salmon fillet, salad {308 / 4.0g Carbs}
Turkish figs, yoghurt, pistachios, honey {169 Cal / 25.5g Carbs}

Dinner (6pm): Orzo with lemon shrimp, courgette & peas {477 Cal / 57.2g Carbs}
Blueberry & lemon tart {287 Cal / 29.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1657
Carbs 176.7g
Protein 93.3g
Fat 55.5g (Sat Fat 11.7g / Trans fats 0.3g)

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

Friday 12/09
FBG (5.30 am) Not measured today
Rest day

Breakfast (6.30am): Porridge (almond milk), plum, blueberries, walnuts {307 Cal / 40.7g Carbs}

Lunch (12pm): Pumpkin & sage soup {57 Cal / 10.2g Carbs}
Tuna & avocado salad {369 / 6.7g Carbs}
Peach, raspberries, yoghurt, pecans {163 Cal / 11.5g Carbs}

Dinner (6pm): Courgette, feta & mint souffle, fries, green beans {566 Cal / 42.8g Carbs}
Turkish figs, yoghurt, pistachios, honey {169 Cal / 24.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1673
Carbs 142.8g
Protein 77.8g
Fat 80.0g (Sat Fat 19.4g / Trans fats 0.7g)

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

Saturday 13/09
FBG (5.30 am) 4.2
Rest day

Breakfast (6.30am): Bacon & eggs, mushrooms, baked beans, toast/ OJ {547 Cal / 34.6g Carbs}

Lunch (12pm): Avocado toast with king prawns & tomatoes {253 Cal / 17.1g Carbs}
Plum, blueberries, yoghurt, walnuts {162 / 14.0g Carbs}

Snack (3pm): Coffee & chocolate chip cake {204 Cal / 28.4g Carbs}

BG (6pm): 4.4 (very happy as cake was extremely sweet, made by son so couldn't refuse!)
Dinner (6pm): Caponata with squid {359 Cal / 25.1g Carbs}
Peach, strawberries, yoghurt, hazelnuts {130 Cal / 11.3g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1697
Carbs 137.2g
Protein 91.6g
Fat 81.3g (Sat Fat 21.0g / Trans fats 0.4g)

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

FBG Saturday
Libre 5.8
Contour 5.8
Fridays food
B/scrambled eggs & Parmesan, benecol
S/latte, collagen & almonds
L/heylo ham & cheese sandwich
S/pear & peanut butter
D/chicken parmigiana & low carb spaghetti
Exercise
Rest day
Sunday FBG
Libre 4.9
Saturday’s food
B/slice cheese & marmite on Heylo toast, benecol
S/protein shake with almond milk (at gym)
S/eggs, bacon, sausage, tomatoes, mushrooms, hp sauce, slice wholemeal toast & butter (out for breakfast after the gym)
S/ham & cheese Heylo sandwich
D/cajun chicken & roasted vegetables
Exercise
1 mile row
3x12 hack squats
3x12 leg press
3x12 back extensions
3x10 bench press
3x10 reverse back flys
3x10 lat pulldowns
3x10 single arm bent over row
3x10 strict barbell shoulder press
3x10 barbell lateral raises
1 mile treadmill incline walk

Sunday 14/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), peach, raspberries, pecans {313 Cal / 38.2g Carbs}
..................................c.20 km run (#19) [98 min 07 sec] New PB
Breakfast 2 (6.30am): Garlic mushrooms on toast, OJ {219 Cal / 25.8g Carbs}

Lunch (1pm): At friends' house, testing newly built home made pizza oven. Values estimated.
Nduja & artichoke pizza {565 Cal / 58.6g Carbs}

Dinner (6pm): Sausages, celeriac mash, carrots, peas, crab apple jelly {612 Cal / 49.3g Carbs}
Pear, blueberries, yoghurt, walnuts {169 Cal / 15.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1920
Carbs 193.7g
Protein 80.6g
Fat 84.7g (Sat Fat 25.4g / Trans fats 1.7g)

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