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

[DEBBIESCOTT]

The chocolate brownie, no sugar protein powder has arrived!!

Which protein powder do you have? I buy PE nutrition, strength & performance, (always strawberry), tastes like angel delight, 21g protein, 2.9 carbs & 1.1 sugar,
After weights & treadmill run b/s up to 9.2 1/12 of a dose of gliclazide & breakfast down to 3.4 just can’t win

 

[AGC_68]

I usually get PhD Smart Protein Plant. I get the Chocolate Cookie flavour and the Belgian Chocolate flavour.
Per 25g scoop you get: 96 calories, 1g fat, 2g carbs, 20g protein.
Mixed with a cup of Greek Yoghurt, with a few berries some Meridian crunchy peanut butter, a crushed walnut, a square of chopped up pure 100% dark choc. It makes an amazingly yummy chocolate cookie mousse dessert. Very filling too so it stops me snacking.

The Choc Brownie one is also PhD Smart Protein but it is not plant based, it's whey and casein.
Per 30g scoop you get: 114 calories, 2.5g fat, 4g carbs, 18g protein.
A bit more indulgent but hey, still good macros, plenty of protein.
Will report on how yummy (or not) it is

 

[AGC_68]

Which protein powder do you have? I buy PE nutrition, strength & performance, (always strawberry), tastes like angel delight, 21g protein, 2.9 carbs & 1.1 sugar,
After weights & treadmill run b/s up to 9.2 1/12 of a dose of gliclazide & breakfast down to 3.4 just can’t win

Working out the right amount of meds to get the BGs right sounds like it is really tricky. I can get how frustrating that must get. But you know what? Your A1Cs are good, you're fit and healthy, deservedly so with all that effort. I imagine I'd get frustrated with the unpredictability of it, but on the plus side, you're in excellent shape and health. Better that 99% of people who don't even have any kind of diabetes to deal with. So kudos to you Debbie. Keep doing what you're doing! It is doing you so much good.

 

[DEBBIESCOTT]

Good morning
Thank you for your kind works last night, I rang the appointment line yesterday to be told could be waiting another 6 months to be seen,spoke to DSN
She’s going to try & get me seen quicker, she was shocked at libre reports & doesn’t know what to do, if I don’t do anything b/s fine, exercise in the morning shoots it up to double figures & won’t go back down tiniest bit of gliclazide & I’m hypo
FBG
Libre 7.9, contour 5.7
Yesterdays food
Mug off tea & cheese strings on rising
Black coffee with coconut oil, strawberry protein powder & water at gym
B/ cheese, tomato & chorizo breakfast slices
L/ cold beef, haselet, 2 cheese. Strings, walnuts & 2.slices low carb banana & walnut bread & butter, 6 cherries
D/ egg mayo on slice of hovis nimble (b/s still in 4’s)
Alpro yogurt with dessicated & flaked coconut, sunflower seeds, blueberries & almonds
Exercise
Am/ deadlifts, didn’t count sets, Bulgarian split squats with 7kg dumbbell 3 x 10 each leg, hang power clean & press 3x10, bench press, 3x12 lat pull downs 3x10 seated rows 3 x 10 , mile jog on treadmill, stretch
Pm/ mile dog walk with friend
Steps 12,721
Exhausted, fell asleep on sofa so no planks
That chocolate & Greek yogurt sounds lovely, you seen to have it all under control & hopefully you won’t need metformin, I’ve tried it, didn’t make any difference to b/s, couldn’t taste food & was never hungry, worse thing was it raised my rhr from mid 50’s to low 70’s, heart was
Pounding even going up the stairs
Have a good day

 

[AGC_68]

FBG: 5.3

B: Greek yoghurt, choc cookie protein powder, berries and pomegranate seeds, crunchy peanut butter and crushed walnuts
L: Roasted spicy chicken breast with green salad and red onions
D: Chinese chicken and veg stir fried rice, pudding - Greek yoghurt, choc brownie protein powder (!!), berries, pomegranate seeds, crunchy peanut butter, 1 square 100% choc chopped up

Sad to report that the Choc Brownie powder was a little bitter .. might be that it doesn't go well with yoghurt as it has a lot of whey protein in it, will try with sugar free almond milk instead, or with a mix of the choc cookie powder.

Activity
~8000 steps

Workout
10 mins shadow kick boxing

4 times around the circuit below, no breaks:
a. 5 leg raises, toes to chin up bar
b. 5 L-sit chin ups
c. 10 chest to floor burpees
d. 25 press ups
e. 10 two handed hammer curl to shoulder press with 20kg bell
f. 10 wood choppers to left with 20kg bell
g. 10 wood choppers to right with 20kg bell
h. 25 squats
i. 25 walking lunges

Cool down with static stretching.

Oh my word, it sounds like you have a crazy degree of gluconeogenesis going on in response to the exercise and you are a hyper responder to the sulfonylureas. Your beta cells are just pumping out so much insulin in response to it! It's like taking a huge injection of insulin for you.

I hope your medical team can sort this out. There are alternative drugs that may suit you a lot better. That level of hypo is worrying, I'm glad the DSN is going to push for an earlier appointment. That's a very low BG. I hope you get to see the consultant soon. You can't be prescribed meds that take you so close to hypo with such small doses. Wishing you lots of luck in getting that appointment. I'm going to send you a link to a channel that I always found very useful when I was 1st diagnosed. The doctor whose channel it is, is a MD endocrinologist specialising in treating diabetes. He talked a lot about the various drugs and their pros and cons. You may find it useful to know more before you see the consultant so you can ask more questions. The consultant may have considered these things, but you never know. I have always found knowing more and asking the right questions makes them think more and stops them just assuming that you are fitting a given template like 90% of the patients that they see, when you may actually have subtle differences and require a different treatment plan.

Good luck Debbie! Hang in there!

 

[AGC_68]

FBG: 6.1

B: Greek yoghurt, choc cookie protein powder, berries and pomegranate seeds, crunchy peanut butter and crushed walnuts
L: Roasted spicy chicken breast, black chickpea hummus, green salad with pomegranate seeds and red onions
D: Homemade chicken saag - Greek yoghurt, choc brownie protein powder (and choc cookie protein powder!!), berries, pomegranate seeds, crunchy peanut butter, walnuts, 1 square 100% choc chopped up

Happy to report that the Choc Brownie powder mixed with choc cookie powder was superb.

Activity
~8000 steps

Workout
15 mins shadow kick boxing

Then 35 mins repeating the circuit below as many times as possible:

a. (10 x left jab, right cross cross) x i.e. 200 punches in total
b. 10 x jab, cross, right front kick combo
c. 10 x jab, cross, left front kick
d. 20 x hips to floor burpees from fighting stance
e. 10 x jab, cross, right roundhouse kick
e. 10 x jab, cross, left roundhouse kick
f. 20 x break fall on to back and get up

Cool down with static stretching.

 

[DEBBIESCOTT]

Good morning
Thank you for the link yesterday
Great FBG
Is that really 2 days with no cauliflower rice?
Never tried mixing 2 lots of protein powder together, never tried chocolate powder either, like strawberry, sounds like you probably eat more peanut butter & walnuts than me & I thought I ate a lot
FBG 5.7
B/ cheese, chorizo & tomato breakfast slices, slice nimble toast & butter
L/cold roast beef & haselet, d/g cheese, blueberries, marmite peanuts, 2 slices homemade low carb walnut & banana bread & butter
D/ homemade chilli & cauliflower rice (been to Iceland) 2 cheese strings & handful of walnuts
Exercise
Am/ 1.05 mile icy walk
Pm/ 10 minutes shadow boxing, intermediate plank workout, 1000 hoola hoop rotations & 50 kettlebell rotations
Just got home from the gym- treadmill intervals

 

[AGC_68]

Good morning
Thank you for the link yesterday
Great FBG
Is that really 2 days with no cauliflower rice?
Never tried mixing 2 lots of protein powder together, never tried chocolate powder either, like strawberry, sounds like you probably eat more peanut butter & walnuts than me & I thought I ate a lot
FBG 5.7
B/ cheese, chorizo & tomato breakfast slices, slice nimble toast & butter
L/cold roast beef & haselet, d/g cheese, blueberries, marmite peanuts, 2 slices homemade low carb walnut & banana bread & butter
D/ homemade chilli & cauliflower rice (been to Iceland) 2 cheese strings & handful of walnuts
Exercise
Am/ 1.05 mile icy walk
Pm/ 10 minutes shadow boxing, intermediate plank workout, 1000 hoola hoop rotations & 50 kettlebell rotations
Just got home from the gym- treadmill intervals

Great FBG @DEBBIESCOTT !!
LOL .. the cauliflower was going to get blitzed in the food processor, had it cut up and ready to go. But I just looked at the chicken saag and thought about how much blitzed up spinach and broccoli was in it and I thought I'll just eat it as it is! It was delish if I do say so myself

Have a great Friday!

 

[DEBBIESCOTT]

Good morning
FBG libre 7.2 contour 5.8 (I believe my meter)
Yesterdays food
Mug of tea & cheese string on rising
Black coffee with coconut oil, water & strawberry protein powder with unsweetened almond milk at gym
B/ fried bacon, eggs & chestnut mushrooms, slice nimble toast with butter
L/Alpro plain yogurt with coconut, dessicated & flaked coconut, sunflower seeds, almonds & blueberries
2 slices homemade low carb banana & walnut bread & butter
Mid afternoon snack tea & marmite peanuts
D/ prawn & avocado salad with pine nuts, handful walnuts
Exercise
Treadmill intervals 10 rounds x 6 minutes (started it faster & put speed up every round)
2.11 mile afternoon dog walk with friend
B/s 12.2 when I got home from gym, 20mg gliclazide & the toast with breakfast didn’t save me from hypo, decided if I don’t evercise hard in the morning either I don’t need the glic or it just keeps blood sugar stable, when I exercise it’s like the flood gates open, more soughdough toast needed on those days, I know it’s wrong but until someone comes up with a better idea I’ll have to do it,
Read on ianfosters post yesterday about his results & he’s a Lean mass hyper responder, I’ve checked my chlosteral results & I’m one of them as well, looks like exercise isn’t all that good for you
What is chicken saag? Guessing it’s spicy
How many rounds of burpees did you manage, going to start doing them again

 

[DEBBIESCOTT]

Steps 15,730

 

[AGC_68]

BG: 5.8

B: Greek yoghurt, choc cookie protein powder, berries and pomegranate seeds, crunchy peanut butter and crushed walnuts
L: 4 eggs, kale, mushrooms
D: Homemade chicken saag - pudding: Greek yoghurt, choc brownie protein powder (and choc cookie protein powder!!), berries, pomegranate seeds, crunchy peanut butter, walnuts, 1 square 100% choc chopped up

Activity
~8000 steps

Workout
15 mins shadow kick boxing

Then 4 times around circuit below, no breaks:
a. 8 x toe to bar leg raise on chin up bar
b. 5 x L-sit chin ups
c. 25 x press ups hands on roller
d. 10 x double handed hammer curl to shoulder press with 20 kg bell
e. 10 x left to right wood choppers with 20 kg bell
e. 10 x right to left wood choppers with 20 kg bell
f. 50 squats

Cool down with static stretching.

I was doing bodyweight only Bulgarian split squats instead of squat .. but I felt some nasty, crunchy, tearing noises in my right hip flexors so changed to squats .. will be very careful with it for a few weeks. No lunges for a month or so I think. I will also delay returning to jujitsu until it feels 100% OK.

I got 3 times around the circuit I did 2 days ago with the burpees in it, so that's 60 burpees, but that means I also did 60 break fall to get ups - which are burpees done backwards really, you fall down to lying on your back and get up to standing. So that's a total of 120 "burpee" type reps in that workout. Mixed in with all the other stuff it was a very good cardio workout.

Sorry to hear that you are a LDL hyper responder. The video below has been popping up in my Facebook feed for a few days on the subject. I've not watched it all, but the authors of a research paper on the subject seem to be suggesting that increasing the carbs a little can change the LDL hyper-response. As for the exercise, maybe the more high intensity exercise is better done later in the day for you? That might keep the BG spike lower?

One of the things I want to look at is my cholesterol and triglycerides in my next test in March. If the A1C is good but the LDL and triglycerides are high I will try statins and see how they effect everything after a few months. If things look bad LDL wise I'll up my carbs a little and test again after 3 months. If I need metformin or other drugs to keep the blood profile healthy I'll go down that route. I'd rather be healthy without drugs, but it is what it is, if it has to be drugs, so be it. At least we are engaged in keeping an eye on things and making the best of it.

Good luck!

 

[DEBBIESCOTT]

Thanks for the link, I actually listened to this a while ago but never thought about my chlosteral levels, had a chat with the nurse about statins a while ago, while b/s had come down & total chlosteral had gone up as my trigs were so low, my risk was low, was told I could have statins if I wanted them, but in her opinion I didn’t need them, she did send me the nice guidelines though.
Do you test your b/s before & after meals?, your FBG is really good, if your other tests are good, don’t really think you should be worried.
I’m proud of you for your diet & exercise regime(your friends & family should be too) really think you’re doing all you can & that’s all any of us can do, hope you get the results you want, you deserve them
Enjoy your weekend

 

[DEBBIESCOTT]

Good morning
FBG libre 8.3 contour 8.4
(No medication yesterday)
Yesterdays food
B/ turkey & courgette fritters, 2 fried eggs
L/ d/g & Brie, 6 cherries, 2 cherry tomatoes, walnuts, low carb banana & walnut bread, options mint hot chocolate made with unsweetened almond milk
D/ rump steak, homemade cauliflower cheese, chestnut mushrooms, homemade keto blackberry crumble & cream
Exercise
Raining all day
Intermediate plank workout, 1000 hoola hoop rotations, 2x25 pike push-ups, 50 kettlebell around the world (25 way) 2x25 kettlebell 1 arm rows
Steps 6885
Made more mushroom & fennel soup for this week & some body coach banana, oat & blueberry muffins (1 banana & 90g oats between 7)
Up around 5 every morning so will still go to gym 3 mornings a week but not running at 06.30am 3 mornings a week any more, might start running with running club once a week when it’s lighter & warmer at night
Hope your results will be what you want them to be, sure they will have improved
Enjoy what’s left of the weekend

 

[AGC_68]

Good morning
Great diet and exercise as ever @DEBBIESCOTT .. the muffins sound great .. what's the recipe?
2 x 25 pike press ups .. that's awesome!
Running club sounds like a great idea.

FBG: 5.9
B: 3 eggs and avocado, spinach salad
L: Vietnamese chicken salad
D: Chicken and mixed veg stir fry, pudding: Greek yoghurt with choc brownie and choc cookie protein powders, berries, pom seeds, peanut butter and walnuts, 1 square chopped dark choc

Late night snack while watching a movie on Netflix with daughter: 1 keto ice cream bar (it was the only way I could get through The Hunger Games!)

Activity:
Steps: ~12000

Workout
10 mins shadow boxing

4 x 10 L-sit to crunch (bending at hips and bringing knees close to chest then back out again to L-sit position)
4 x 25 chest press with a pair of 20 kg kettlebells while holding the bridge position on the floor
4 x 25 press ups
4 x 50 gorilla rows with a pair of 20 kg kettlebells (alternating L and R sides)
4 x 50 bodyweight only squats

Light stretching to cool down.

Thanks for the support. It'll be progress in the right direction for BG levels I'm sure with the diabetes tests coming up. But you know how it is, its the stuff other than the BG that I want to know about. They didn't check my cholesterol and fats last time which really annoyed me. But hey, now I know to always ask for them to be done as well as the HBA1C, not to assume they'll be done.

I hope you can get those LDLs where you want them to be. Fingers crossed for you.

I'm off to the cinema soon with my girl .. then a walk in the park and some crazy golf if the weather stays good.

Have a lovely Sunday

 

[DEBBIESCOTT]

Your FBG is good as always as is your diet & exercise
Hope you’ve had a lovely weekend with your daughter
Muffin recipe
180g rolled oats
2 bananas
2tsp vanilla extract
2tsp baking powder ( I don’t put this in as I can always taste it & don’t think it makes much difference)
2 eggs
Blueberries (or any berries you like)
Bake in muffin tins gas 180 for 18 minutes
I made half the recipe yesterday as they’re so moorish
Going to try replacing half the oats with ground almonds or coconut flour when I have time to experiment

 

[AGC_68]

Your FBG is good as always as is your diet & exercise
Hope you’ve had a lovely weekend with your daughter
Muffin recipe
180g rolled oats
2 bananas
2tsp vanilla extract
2tsp baking powder ( I don’t put this in as I can always taste it & don’t think it makes much difference)
2 eggs
Blueberries (or any berries you like)
Bake in muffin tins gas 180 for 18 minutes
I made half the recipe yesterday as they’re so moorish
Going to try replacing half the oats with ground almonds or coconut flour when I have time to experiment

That recipe looks great .. thanksVery much. I'll try it out this week!

 

[AGC_68]

FBG: 6.1

B: Greek yogurt, vanilla cream protein powder, blueberries, pomegranate seeds, crushed walnuts
L: a one pan fry up, kale fried in olive oil and butter with garlic, cumin seeds, chilli flake and lemon juice, cracked in 3 eggs, salt & pepper, left to steam until whites are cooked but yolks are runny, served with a slice avocado
D: Tuna and mushroom curry with cauliflower rice, pudding: choc brownie and choc cookie protein powder whisked with double cream and Greek Yoghurt, with blueberries, raspberries, peanut butter, walnuts and chopped dark chocolate

Late snack: was ravenous yesterday, so I ate a lot of peanuts after dinner and then another protein powder pudding before working out. If I'm this hungry, it's usually because I need more protein to repair after workouts. So I decided to eat until I was stuffed LOL

Activity
Steps ~8000

Workout
Dynamic stretching 10 mins
4 x 35 dead bugs for the abs

Then 4 times around circuit below
a. 12 inverted body rows
b. 25 press ups with feet up on a step
c. 25 press ups with feet up on couch
d. 25 cycle squats
Nice slow reps today with pauses at top and bottom of each rep.

Nice Sunday today, saw "The 355" at the cinema with the girl today. She loves movies with female lead characters, so this was great, a female buddy spy/cop kinda thing. Good to see Hollywood making more movies like this, makes a huge difference to young girls' view of their place in the world. Then after dinner we watched the 2nd Hunger Games movie before I dropped her off at her mum's. It was a bit too cold to brave the park for some crazy golf!

Hope you had a great weekend

 

[DEBBIESCOTT]

FBG 6.8
B/ turkey & courgette fritters
L/ roast pork, crackling, 2 roast potatoes, roast parsnips, stuffing, Yorkshire pudding, carrots, swede, cabbage, Brussels, broccoli, cauliflower & gravy
Skipped dinner
Supper/d/g banana & walnut bread & butter. Walnuts & marmite peanuts
Evercise: 3.5 mile walk
Intermediate plank workout, 100 kettlebell around the world (50each way) 2 minutes rest
100 dumbell wood choppers (50 each side)
2 minutes rest
100 body weight squats

Sounds like you had a lovely weekend with your daughter,
Pub lunch so decided to be normal & eat everything, they all had pudding but wasn’t even tempted, b/s went up but came back down again
Was going to run a mile on daughters treadmill but was too full
I’m going to try for 4 meals a day starting today, trainers worked out I need 100g protein a day & you can only process 25g at a time already had a protein shake at the gym
Steps 13,905 rhr 53
Have a good day

 

[AGC_68]

FBG 6.8
B/ turkey & courgette fritters
L/ roast pork, crackling, 2 roast potatoes, roast parsnips, stuffing, Yorkshire pudding, carrots, swede, cabbage, Brussels, broccoli, cauliflower & gravy
Skipped dinner
Supper/d/g banana & walnut bread & butter. Walnuts & marmite peanuts
Evercise: 3.5 mile walk
Intermediate plank workout, 100 kettlebell around the world (50each way) 2 minutes rest
100 dumbell wood choppers (50 each side)
2 minutes rest
100 body weight squats

Sounds like you had a lovely weekend with your daughter,
Pub lunch so decided to be normal & eat everything, they all had pudding but wasn’t even tempted, b/s went up but came back down again
Was going to run a mile on daughters treadmill but was too full
I’m going to try for 4 meals a day starting today, trainers worked out I need 100g protein a day & you can only process 25g at a time already had a protein shake at the gym
Steps 13,905 rhr 53
Have a good day

Great FBG! Nice going ..
Hearing you on the protein .. easy to take in less than you need when you workout regularly. Protein powders make life easier in between real food.
Have a great day!

 

[DEBBIESCOTT]

Good morning
FBG libre 7.8 contour 7
Yesterdays food
Mug of tea & cheese string before gym
Black coffee & coconut oil, water & strawberry protein shake with almond milk at gym
B/ spinach frittata
L/ mushroom & fennel soup, slice homemade banana & walnut bread & butter, 3 slices cooked ham, homemade banana, oat & blackberry muffin
D/ Spanish style chicken & chorizo casserole with cauliflower rice, 6 cherries & walnuts
Exercise
Gym
20 kettlebell swings
10 chest to floor burpees
Kettlebell farmers walk around the gym
200m treadmill run
5 rounds
Rest
1mile treadmill run & stretch
Evening
400 hoola hoop rotations (200 each way)
50 dumbbell halos
50 dumbbell tricep extensions
Steps 15,510
Arms weren’t up for any planks
Not done any burpees since the 1st lockdown, happy I could still do them, back to Peleton today
Have a good day