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

Sunday 21/09
FBG (5.30 am) 4.4
Rest day

........................8 km walk
Breakfast (7.30am): Scrambled eggs, avocado toast {505 Cal / 26.7g Carbs}

Lunch (12pm): Celeriac & apple soup {57 Cal / 10.6g Carbs}
Green bean & fig salad {263 Cal / 23.3g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {126 Cal / 11.1g Carbs}

Dinner (6pm): Roast duck (with orange & thyme), roast potatoes & parsnips,
carrots, green beans, rowan jelly/ Merlot (5oz) {627 Cal / 48.5g Carbs}
Pineapple flambed in rum, coconut yoghurt, pistachios {141 Cal / 19.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1761
Carbs 146.3g
Protein 80.5g
Fat 74.2g (Sat Fat 12.6g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Monday 22/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), summer fruits, walnuts {309 Cal / 41.6g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {71 Cal / 17.2g 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 {56 Cal / 4.1g Carbs}
Tuna & avocado salad {290 / 6.6g Carbs}
Peach, cherries, yoghurt, pecans {153 Cal / 15.2g Carbs}

BG (6pm) 3.9
Dinner (6pm): Trout Dijonnaise, new potatoes, green beans {533 Cal / 34.7g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {145 Cal / 13.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1598
Carbs 139.4g
Protein 89.3g
Fat 66.9g (Sat Fat 13.3g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.1
Yesterdays food
B/poached eggs on toast
S/Apple & peanut butter
L/ploughman’s at pub
D/greek yogurt nuts & berries
Exercise
3 mile walk
 
Libre 4.2
Yesterdays food
B/scrambled eggs with Parmesan, benecol
S/latye, collagen & slice cinnamon & raisin toast & butter
L/protein shake with almond milk, Heylo ham & cheese sandwich
D/lamb & mint 1/4 burger & roasted vegetables
Exercise
Am
2 mile walk
Lunchtime
1700m swim
 
Tuesday 23/09
FBG (5.30 am) 4.0

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, walnuts {301 Cal / 39.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (7am): Smoked mackerel, rhubarb compote {366 Cal / 7.8g Carbs}

Snack (11am): Banana {72 Cal / 17.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12.30pm): Scrambled eggs, avocado toast {450 Cal / 22.4g Carbs}
Pineapple, kiwi, yoghurt, pecans {171 Cal / 15.5g Carbs}

Dinner (6pm): Venison meatballs, tagliatelle, fennel ragu/ Chianti (5oz) {601 Cal / 51.9g Carbs}
Strawberries, chocolate mousse, hazelnuts {238 Cal / 28.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2241
Carbs 189.3g
Protein 116.5g
Fat 94.3g (Sat Fat 23.1g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
libre 3.4
Yesterdays food
B/cheese frittata, benecol
S/latte, collagen & Brazil nuts
L/cajun chicken & roasted vegetables topped with pomegranate seeds
D/chicken parmigiana & salad
Exercise
Am
1 mile walk
Pm
Eleton
30 minutes tri ride
5 minutes post ride stretch
 
Wednesday 24/09
FBG (5.30 am) Not measured today
Rest day

Breakfast (6.30am): Baked beans & mushrooms on toast/ Grapefruit juice {348 Cal / 40.3g Carbs}

Lunch (12pm): Mushroom & fennel soup {52 Cal / 3.8g Carbs}
Chicken tikka, chutney, salad {365 Cal / 20.4g Carbs}
Peach, raspberries, yoghurt, pecans {144 Cal / 11.1g Carbs}

Dinner (6pm): Thai green curry (prawn & cashew), jasmine rice {511 Cal / 47.3g Carbs}
Figs, yoghurt, pistachios {166 Cal / 16.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1628
Carbs 145.6g
Protein 102.5g
Fat 63.1g (Sat Fat 12.9g / Trans fats 0.2g)

Thursday 25/09
FBG (5.30 am) 4.1

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {324 Cal / 42.9g Carbs}
..................................c.10 km run (#8) [47 min 41 sec] c.30 sec over PB, felt great today

Snack (11am): Toast with peanut butter & mashed banana {288 Cal / 36.2g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Felt extremely knackered, walked part of way home.

Lunch (12.30pm): Mushroom & fennel soup {57 Cal / 4.2g Carbs}
Salmon & avocado salad {412 Cal / 6.0g Carbs}
Pineapple, kiwi, yoghurt, pecans {165 Cal / 20.8g Carbs}

BG (6pm) 4.0
Dinner (6pm): Risotto with pumpkin, fennel, peas & broad beans {452 Cal / 58.1g Carbs}
Everything home grown except the rice
Peach, strawberries, yoghurt, hazelnuts {138 Cal / 14.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1878
Carbs 189.6g
Protein 80.6g
Fat 82.3g (Sat Fat 15.2g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.1
Yesterdays food
B/cheese frittata, benecol
S/protein shake with almond milk, slice cinnamon & raisin toast & butter
L/heylo brown ham, cheese & tomato sandwich
D/2 pork steaks,, medley green vegetables, bisto
S/options mint hot chocolate Salted peanuts & salted peanuts
Exercise
Am
1 mile indoor row
3x12 barbell hip thrusters
3x12 hack squats
3x12 back extensions
3x12 leg curls
3x12 outer abductors
3x12 bench press
3x13 lat pulldowns
3x12 seated rows
2 mile walk at work
Pm
45 minutes line dancing
 
Friday 26/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), strawberries, blueberries, pecans {277 Cal / 38.3g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12.30pm): Tapas whilst shopping, values estimated
Scallops & romesco sauce/ Octopus & preserved lemon/ Patatas bravas {543 Cal / 42.7g Carbs}
Tempranillo (3 glasses) {376 Cal / 9.2g Carbs}

Snack (3pm): Still shopping, estimated
Vegan chocolate torte [shared portion, with coffee] {109 Cal / 10.6g Carbs}

Dinner (6pm): Cooked by son, his taste not ours
Sausage roll, oven chips, baked beans {443 Cal / 49.2g Carbs}
Almond magnum mini {149 Cal / 15.4g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1939
Carbs 171.8g
Protein 82.5g
Fat 61.6g (Sat Fat 22.1g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Saturday 27/09
FBG (5.30 am) 4.5
Rest day

Breakfast (6.30am): Porridge (almond milk), {334 Cal / 43.9g Carbs}

Lunch (12pm): Mushroom & fennel soup {54 Cal / 4.0g Carbs}
Albacore tuna steak, avocado salad {349 Cal / 8.5g Carbs}
Strawberries, raspberries, yoghurt, pecans {142 Cal / 10.2g Carbs}

Dinner (6pm): Cod loin saltimbocca, sauteed potatoes, green beans {490 Cal / 36.8g Carbs}
Cantaloupe, yoghurt, pistachios {135 Cal / 16.5g Carbs}
Home grown melon, really sweet

5 cups of coffee {4 of them decaf)

Calories 1546
Carbs 126.6g
Protein 112.4g
Fat 58.0g (Sat Fat 9.1g / Trans fats 0.1g)

Sunday 28/09
FBG (5.30 am) Not measured today
Rest day

Breakfast (8.30am): Scrambled eggs, avocado toast/ Half a grapefruit {504 Cal / 30.4g Carbs}

Lunch (12pm): Pumpkin & sage soup {62 Cal / 9.7g Carbs}
Ham salad {200 Cal / 16.7g Carbs}
Nectarine, strawberries, yoghurt, pecans {143 Cal / 9.8g Carbs}

BG (4pm) 4.0
Snack (4pm): Toast with crab pate/ Peach {171 Cal / 21.1g Carbs}

Dinner (5.30pm): Roast poussin with wild mushroom risotto / Barolo (5oz) {709 Cal / 58.7g Carbs}
I was going to make traditional Sunday dinner but found some ceps & chanterelles when out for a walk in the woods and decided to use these instead.
Pear, blueberries, yoghurt, walnuts {170 Cal / 15.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2001
Carbs 168.1g
Protein 92.0g
Fat 89.1g (Sat Fat 19.3g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sat
Libre 4.4
Fridays food
B/scrambled eggs, avocado & benecol
S/latte, collagen & almonds
L/salmon fillet, roasted beg, feta & pomegranate seeds
D/pork sausages, green vegetable medley, bisto

Rxercise
2 mile walk
Peleton
20 minutes recovery tide
5 minutes boost ride stretch
 
Sunday
Libre 3.9
Saturdays food
B/3 scrambled eggs & Parmesan, benecol
S/protein shake & almond milk, slice cinnamon & raisin toast & buttet
L/heylo brown ham & tomato sandwich
D/roast chicken & cauliflower cheese
Exercise
1 mile row
3x10 bench press
3x10 bench back flys
3x12 Lat pulldowns
3x10 strict barbell shoulder press
3x10 single arm row (each side)
3x10 dumbbell side raise
3x1 minute farmers xarry
800m cooldown walk
Pm
2 mile walk
 
Monday 29/09
FBG (5.30 am) 4.2

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, walnuts { Cal 316 / 42.5g Carbs}
........................c.10km run (#8) {47 min 11 sec} 9 sec over PB
Breakfast 2 (7.30): Toast, peanut butter & strawberry jam {165 Cal / 23.1g Carbs}

Snack (11am): Banana {77 Cal / 18.7g Carbs}
........................c.10km run (#8) {49 min 49 sec} - Tough going!

Lunch (12.30pm): Pumpkin & sage soup {62 Cal / 9.7g Carbs}
Chicken salad {390 Cal / 13.4g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {133 Cal / 10.2g Carbs}

Dinner (6pm): Tuna steak, sweet potato fries, salad {455 Cal / 43.0g Carbs}
Spiced pumpkin cake, creme fraiche, blueberries {255 Cal / 26.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1895
Carbs 194.2g
Protein 99.5g
Fat 72.2g (Sat Fat 14.7g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5
Yesterdays food
B/3 poached eggs & marmite on 3 slices Heylo toast
S/keto granola & almond milk
D/rump steak & roast vegetables
S/warm almond milk collagen & Brazil nuts
Exercise
3 mile walk
Went to 2 pubs for a carvery, wait times at both over an hou, gave up & went home for dinner
 
Libre 4
Yesterdays food
B/keto granola, berries, almond milk , slice Heylo toast & marmite, benecol
S/latte, collagen & walnuts
L/ heylo ham, cheese & tomato sandwich
D/2 pork steaks, green vegetable medley & bisto
S/warm almond milk & Lindt 90%
Exercise
2 mile walk
 
Tuesday 30/09
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, pecans {272 Cal / 37.9g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (7am): Toast, crab pate/ Nectarine {219 Cal / 20.0g Carbs}

Lunch (12pm): Chicken & mushroom soup {64 Cal / 3.2g Carbs}
Smoked mackerel, rhubarb compote {267 Cal / 3.8g Carbs}
Figs, blueberries, yoghurt, walnuts {176 Cal / 19.2g Carbs}

Dinner (6pm): Friend round for dinner
Pumpkin & goats cheese souffle, fries, green beans, asparagus/ Rioja (2 glasses) {767 Cal / 40.8g Carbs}
Espresso & chocolate mousse, raspberries {255 Cal / 24.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2063
Carbs 156.4g
Protein 93.1g
Fat 88.6g (Sat Fat 30.3g / Trans fats 1.2g)

Wednesday 01/10
FBG (5.30 am) 4.3
Rest day

Breakfast (7.30am): Scrambled eggs, avocado toast, OJ {494 Cal / 27.0g Carbs}

Lunch (12pm): Pumpkin & sage soup {69 Cal / 10.7g Carbs}
Chicken tikka, pickles, salad {281 Cal / 23.0g Carbs}
Strawberries, raspberries, yoghurt, almonds {141 Cal / 13.4g Carbs}

BG (6pm) 3.8
Dinner (6pm): Steak & mushroom stew with dumplings, mashed potato,
green beans, asparagus, peas {658 Cal / 56.4g Carbs}
Plum, blackberries, yoghurt, walnuts {158 Cal / 12.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1843
Carbs 149.9g
Protein 108.0g
Fat 80.0g (Sat Fat 21.2g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5
Yesterdays food
B/scrambled eggs with Parmesan, benecol
S/protein shake with almond milk slice cinnamon & raisin toast & buttet
S/latte & collagen
L/cajun chicken & roasted vegetables
S/apple & cheddar
D/2 pork sausages, green vegetable medley & bisto
Exercise
1,000m row
45 mini upper body strength
Pm
30 minutes post ends ride
5 minutes post ride stretch
 
Thursday 02/10
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {314 Cal / 42.4g Carbs}#
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (7am): Garlic mushrooms on toast, OJ {264 Cal / 27.6g Carbs}

(11am).......................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Pumpkin & sage soup {67 Cal / 10.5g Carbs}
Crab & avocado salad {205 Cal / 6.8g Carbs}
Figs, yoghurt, pistachios {160 Cal / 16.0g Carbs}

Dinner (6pm): Orzo with fennel, lemon & prawns {438 Cal / 56.8g Carbs}
Mango, kiwi, yoghurt, pecans {170 Cal / 18.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1660
Carbs 185.4g
Protein 77.1g
Fat 60.2g (Sat Fat 10.3g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.2
Yesterdays food
B/cheese frittata, back bacon, button mushrooms Benecol & benecol
L/roast beef & turkey, roast potatoes,, cauliflower cheese, gravy, horseradish & cranberry sauce
S/couple of Brazil muts
D/warm almond milk & collagen
Exercise
3.5 mile walk round Whitby including the 199 steps up to the abbey
 
Good going, I'm not sure which is worse in Whitby, the uphill or the downhill bits!
Great place for fish & chips.
 
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