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

AGC_68 said:
Hope there's no serious injury to the ankle!
What did you watch at the theatre?
Click to expand...
Theatre was a semi professional performance of 'The Good Life', very funny.
Foot is purple and yellow and quite swollen from the toes to the ankle. No sharp pain though, it just stiffens up when I rest it and eases off when I walk about. Soft tissue I guess so not worth 12 hours in A & E. The bruising looks a hell of a lot worse than it feels, I hope to be running gently on Monday. Thanks for asking.
 
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You know the score. Rest, ice, compress, elevate. Icing regularly and compressing makes a marked difference in speed of recovery I've always found.
 
Fbg
Libre 6.1
Contour 5.8
Yesterdays food
B/ cold roast chicken, cheddar, Brazil nuts
S/ cheese frittata
Ll/ rump steak, mushrooms, sweet baked potato with grated d/g
S/ celery & peanut butter
Exercise
5k walk
Steps 14,294
 
Not sure 'like' is the right response, I certainly wouldn't like to do that lot myself. Back in my rugby days I would spend at least an hour a day doing weight training in addition to running, rowing, and swimming. It was the 15 years without significant exercise afterwards that caused me a few weight problems.
 
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Saturday 3/9
FBG (05.30) 4.6 [rotten nights sleep, sore foot]

Breakfast (7.30 am): Porridge (almond milk), plum, blackberries, walnuts {282 Cal / 38.7g Carbs}

Lunch (12pm): Summer squash, pea & pesto soup {117 Cal / 12.9g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {126 Cal / 9.7g Carbs}

Dinner (6.30pm): Bubble round for tea
Thai green curry [prawns, cashews, green veg], rice/ merlot (5oz) {632 Cal / 52.6g Carbs}
Figs, Greek yoghurt, pistachios {123 Cal / 13.1g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1322
Carbs 133.6g
Protein 53.3g
Fat 45.0g (Sat Fat 9.5g / Trans fats 0.1g)

All food cooked from scratch, if you would like a recipe, please just as
 
Saturday morning
FBG – 6.0

B – 2egg cheese & spinach omelette with chilli beans
Snack –
L – Pitta & peanut butter
Snack – marmite on toast (comfort food during maximum house move stress)
D – chicken curry & chana dhal
S – 2x red wine, sml piece of cheddar

Ex – 30 min 2 mile fast walk after dinner
 
Sunday morning
FBG – 6.8 (a carby day!)

B – overnight oats before the morning run
Snack –
L – veg soup & a chunk of bread post run
Snack – nuts, 3 prunes & peanut butter
D – Chinese takeaway (the kitchen is now packed) pork yuk sung, 2 veg spring rolls, prawn crackers
S – sml piece of cheddar

Ex – 80 minute hill run in rough terrain (orienteering race), + 15min walk to start (100m of ascent!) + 20 mins walk/jog to/from assembly area.
 
This morning's FBG: 5.8

Yesterday's food:
B: Nectarines, raspberries, blueberries, fat free Greek yoghurt + PB
L: Huel Black chocolate flavour + protein powder + almond oil + cocoa nibs
D: Huel Black chocolate flavour + protein powder + orange oil + cocoa nibs
AD: Lotus Biscoff and white chocolate cheesecake with raspberries
Late night snack: Nectarines, raspberries, blueberries, fat free Greek yoghurt + PB

Yesterday's Activity:
Steps: ~5,000

Workout:

4 x around circuit below
  • 50 press ups
  • 25 inverted body rows
  • 25 squats
  • 26 alternating reverse lunges
  • 20 hanging crunches
Nice day yesterday, chilling with my daughter taking the mickey out of each other and cooking together. Talking about starting at her new school next week. I can't eat the pasta and rice dishes that she loves anymore but still enjoy cooking together with her. We made a white chocolate cheesecake yesterday so I did indulge in some of that. It was yummy, made sure I used those muscles before going to bed to help prevent the sugar levels spiking too much. Still had an effect on the blood glucose levels, but not too bad. Once a week I think I can cope with something like that. Today I'll eat sensibly. Today we'll be cooking a Punjabi style chicken and ginger curry and some garlic and butter black lentils. All of which I can eat so a break from the Huel today!!
 
Sorry to hear the foot is so sore! Still a great FBG though, you've got a diet/lifestyle that really works for you. Great going. If the ankle is too sore to run for a bit, try some body weight circuits until it heals perhaps? You can control squats to keep the ankle stable and go slowly to keep the forces low. Will still use up a lot of glycogen from the muscles, throw in some press ups fort he upper body pushing muscles and some inverted rows under a desk or table and you can hit everything. Get your habitual exercise fix another way until you can run and row again. Even after the swelling has gone periodic icing helps the healing as after the ice comes improved blood flow to the area that will enrich the interstitial fluid around the injury. Ligaments really benefit from that as they have no direct blood supply. Good luck with the injury mate.
 
Wow! Great physical activity!
 
DEBBIESCOTT said:
Fbg
Libre 6.1
Contour 5.8
Yesterdays food
B/ cold roast chicken, cheddar, Brazil nuts
S/ cheese frittata
Ll/ rump steak, mushrooms, sweet baked potato with grated d/g
S/ celery & peanut butter
Exercise
5k walk
Steps 14,294
Click to expand...
Great FBGs .. and that's on a rest day (if 15,000 steps is a rest day LOL). Hope you're having a good weekend. How goes the one legged squat progress?
 
taking a break from the forum for a while. Its the big 2-day house move tomorrow and then theres the unpacking.
best wishes to you all
 
Thanks, it feels a lot better today. Certainly ok for rowing tomorrow as that is zero impact. I may try a gentle jog too but will turn into a walk if I get any pain. I'm fortunate that I always seem to heel very quickly.
 
Sunday 4/9
FBG (05.30) Not measured today
No exercise today except a longish blackberry picking walk this afternoon.

Breakfast (7.30 am): Scrambled eggs, avocado toast. mushrooms, tomatoes/
Half a grapefruit {541 Cal / 28.1g Carbs}

Lunch (12pm): Squash, coconut & chilli soup {77 Cal / 12.9g Carbs}
Tuna & avocado salad {267 Cal / 5.9g Carbs}
Plum, cherries, yoghurt, hazelnuts {126 Cal / 12.1g Carbs}

Dinner (6pm): Ostrich steak, fries, onion rings, salad/ Malbec (4oz) {637 Cal / 39.1g Carbs}
Panettone pudding, ice cream {328 Cal / 33.1g Carbs}
Making room in the freezer, I found a hunk of panettone that I had made last Christmas. Made a bread & butter pud with it including a large handful of blackberries picked that afternoon. It is very rare for us to eat a heavy dessert like that but it was very nice indeed.

5 cups of coffee (3 of them decaf)

Calories 2018
Carbs 137.9g
Protein 99.0g
Fat 98.7g (Sat Fat 25.8g / Trans fats 0.7g)

All food cooked from scratch, if you would like a recipe, please just ask
 
AGC_68 said:
Great FBGs .. and that's on a rest day (if 15,000 steps is a rest day LOL). Hope you're having a good weekend. How goes the one legged squat progress?
Click to expand...
Not bad, may take a while, pt at 8 this morning, I know one legged squats will feature
 
This morning's FBG: 5.8

Yesterday's food:
B: Nectarines, raspberries, blueberries, fat free Greek yoghurt + PB
L: Chicken curry, garlic black lentils, slice of cheesecake (small one!!)
D: Huel Black chocolate flavour + protein powder + orange oil + cocoa nibs
AD: Choc protein pudding

Yesterday's Activity:
Steps: ~5,000

Workout:

4 x around circuit below
  • 10 burpees
  • 25 press ups
  • 10 burpees
  • 25 inverted body rows
  • 10 burpees
  • 26 alternating reverse lunges
  • 10 burpees
  • 20 hanging crunches
 
FBG
Libre 5.7
Contour 5.9
Yesterdays food
B/Cold roast chicken, Brazil nuts, Benecol drinking yogurt
S/ protein shake with unsweetened almond milk
L/ tin of salmon, walnuts
D/ roast pork, broccoli, baby carrots, cauliflower, green beans, onion bisto
Exercise
10.27 mile cycle ride
Steps 3,634 (home alone, feet up with kindle)
 
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