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

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

DEBBIESCOTT said:

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

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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.

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!

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 said:

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

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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!

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!

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 said:

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

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

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 said:

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

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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!