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

Today's FBG: 5.4
Yesterday's food:
B: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
L: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
D: Omelette (3 eggs, kale, broccoli, garlic, red chillies, cheddar, mushrooms)
Late snack: protein shake

Physical Activity
Steps: ~18000

Workout:

  • 4 x 25 chest press pair of 16 kg bells
  • 4 x 25 press ups
  • 4 x 50 bent over rows 20 kg bell
  • 4 x 20 woodchoppers 16 kg bell
  • 4 x 10 goblet squats 20 kg bell
Followed by:
  • sitting in deep for 5 mins
  • hamstring stretches
 
HI, fairly new T2, recipes are great I'd love to have a go,problem is, I am not working and the ingredients are not available to me.
Also I am spot on with my weight so carbs,weight wise are something I need.
I can't seem to find any recipes to suit!.
I would appreciate any help.
Good on you with the pull ups, I do three!!!.
 
midnightrider2 said:
I mostly agree but cheese strings with coconut?
Click to expand...
What’s wrong with fresh coconut chunks & cheese strings?, it’s filling & doesn’t raise my blood sugars, I need the calories, wish I could eat more carbs but would be on a rollercoaster, blood sugar would rise & crash very quickly, feels like too much alcohol & going out into cold air, feel sick, dizzy & struggle to walk, just not worth it, even consultant doesn’t know what to tell me to do, just winging it every day
 
FBG
Libre 4.9
Contour 4.8
Yesterdays food
B/ eggs, bacon, mushrooms, tomatoes, slice soughdough toast with butter, benecol
L/ roast chicken salad
S/ flat white & d/g (everybody else had burgers & chips)
S/1/2 protein bar
S/ casien with unsweetened coconut milk, roast chicken, Brazil nuts
Exercise
Rest day
Went to local race track yo see the rallying & fireworks, bitterly cold, hence the coffee, lots of walking up & down hills
 
DEBBIESCOTT said:
What’s wrong with fresh coconut chunks & cheese strings?, it’s filling & doesn’t raise my blood sugars, I need the calories, wish I could eat more carbs but would be on a rollercoaster, blood sugar would rise & crash very quickly, feels like too much alcohol & going out into cold air, feel sick, dizzy & struggle to walk, just not worth it, even consultant doesn’t know what to tell me to do, just winging it every day
Click to expand...
No offence meant, I love both, just not together.
 
Sunday 20/11
FBG (05:30) 4.3

..................................5 km walk
Breakfast (8.30 am): Scrambled duck eggs, courgette & preserved lemon with harissa,
avocado toast, juice from one orange {485Cal / 23.0g Carbs}

Lunch (12pm): Tomato & lentil soup, toast {188 Cal / 27.8g Carbs}
Pear, blueberries, yoghurt, hazelnuts {130 Cal / 11.4g Carbs}

Dinner (6pm): Roast lamb, roast pots & romanesco, carrots, swede,
green beans, Malbec (large glass) {663 Cal / 37.8g Carbs}
Summer fruits, yoghurt, walnuts {139 Cal / 13.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1647
Carbs 119.4g
Protein 85.2g
Fat 68.7g (Sat Fat 15.1g / Trans fats 0.6g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Today's FBG: 5.5
Yesterday's food:
B: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
L: Omelette (3 eggs, kale, broccoli, garlic, red chillies, cheddar, mushrooms)
D: 2 chicken thighs, spinach, broccoli, kale, garlic, red cillies
AD: Raspberries and blueberries with Greek yoghurt, peanut butter and protein powder
Late snack: protein shake

Physical Activity
Steps: ~10,000

Workout:

  • Rest day
 
Vince01 said:
HI, fairly new T2, recipes are great I'd love to have a go,problem is, I am not working and the ingredients are not available to me.
Also I am spot on with my weight so carbs,weight wise are something I need.
I can't seem to find any recipes to suit!.
I would appreciate any help.
Good on you with the pull ups, I do three!!!.
Click to expand...
Hi @Vince01
Sorry to hear about you work situation mate, I hope that improves soon.
If it is T2 that you have, it is being caused by your body having reached its fat storage limit, this does change a bit as we get older and get naturally a bit more insulin resistant, or you put on a bit of extra fat and lose some muscle. You may think looking at your BMI that you are not overweight, but it is not weight that matters but body composition. If your personal adipose fat threshold is low you will have been storing fat in your abdominal cavity and in your muscles too and having filled all that up your excess energy intake stays high in the blood. See text below from the NHS BMI calculator page:

"Limitations of the BMI
Your BMI can tell you if you're carrying too much weight, but it cannot tell if you're carrying too much fat.

The BMI cannot tell the difference between excess fat, muscle or bone.

The adult BMI does not take into account age, gender or muscle mass.

This means:

very muscular adults and athletes may be classed "overweight" or "obese" even though their body fat is low
adults who lose muscle as they get older may fall into the "healthy weight" range even though they may be carrying excess fat
Pregnancy will also affect a woman's BMI result. Your BMI will go up as your weight increases. You should use your pre-pregnancy weight when calculating your BMI.

Apart from these limitations, the BMI is a relatively straightforward and convenient way of assessing someone's weight."

You are right about cost though, foods higher in protein tend to be more expensive and that sucks. This is most likely behind the rise in T2 as everyone has to eat their minimal protein requirements but it comes with a high carb intake associated with more affordable foods for those on a budget and more profitable and addictive foods which also catches those who could afford to eat more healthily. But there are ways around it if your palate can bear it. Eggs are a great whole food high in protein and come with healthy fats and vitamins too, and still cheap even though there is a supply issue in some areas right now due to avian flu. Frozen non starchy veg (broccoli, spinach, sweet corn etc.) is cheaper too. I also use "Huel Black edition" meal replacements for 2 meals a day, which make a meal workout at about £2.50 a meal. But I get that not everyone can stomach that. However, it is a relatively affordable option and I find some of the flavours really nice (I do have a sweet tooth though). Frozen chicken breasts and mince are cheaper than fresh, a bit of a pain in terms of getting them out earlier and defrosting them though. Apart from the diet get some exercise in everyday, build a little muscle, use up a little energy especially after meals with a walk or some squats or press ups etc.

Good luck to you mate, jobwise and with the T2.
 
Monday 21/11
FBG (05:30) Not measured today

Breakfast (5.30 am): Porridge (almond milk), summer fruits, walnuts {278 Cal / 38.3g Carbs}
...............................11 km run [not timed, -6C when I left the house, too cold for a quick time]

Snack (11am): Banana {69 Cal / 15,6g Carbs}
.................................1 km jog to the gym
.................................rowing machine (8 x 500m sprints, 30 sec rests)
.................................1 km jog home

Lunch (12pm): Tomato & lentil soup {113 Cal / 16.9g Carbs}
Chicken & avocado salad {493 Cal / 19.4g Carbs}
Peach, raspberries, yoghurt, hazelnuts {135 Cal / 11.4g Carbs}

BG (6pm) 4.2
Dinner (6pm): Casarecce with romanesco & chilli {439 Cal / 58.4g Carbs}
Malaga ice cream {171 Cal / 23.9g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1741
Carbs 190.4g
Protein 89.4g
Fat 59.0g (Sat Fat 12.3g / Trans fats 0.4g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libre 4.9
Contour 5
Yesterdays food
B/ 2 boiled eggs, Brazil nuts, benecol
S/ protein shake with unsweetened coconut milk, 2 cheese strings
S/ spoon of peanut butter
L/ butternut squash, sweet potato & chill soup, chicken salad
D/ cold roast chicken, stir fry of broccoli, onion, mushrooms, chorizo & bean sprouts
Exercise
1 mile stationary bike
Warm up stretch
5x8 band assisted pull-ups
5x10 lat pull downs (pyramid starting & finishing at 27.5kg & going up to 42kg)
3x12 seated rows
3x12 strict barbell overhead press
3x12 dumbell bench press
3x10 barbell plate front & side raise
3x10 push-ups with dumbells
Stretch
Steps 6,638
 
Today's FBG: 5.7
Yesterday's food:
B: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
L: Omelette (3 eggs, kale, broccoli, garlic, red chillies, cheddar, mushrooms)
D: Tuna, eggs, spinach, broccoli, kale, garlic, red chillies
AD: Raspberries and blueberries with Greek yoghurt, peanut butter and protein powder


Physical Activity
Steps: ~7,000

Workout:
4 times around circuit below
  • 25 navy seals
  • 15 inverted body rows
  • 25 press ups
  • 25 squats

Doing 4 x 25 navy seals was really good .. felt it all over!
 
Tuesday 22/11
FBG (05:30) 4.3

Breakfast (5.30 am): Porridge (almond milk), plum, blueberries, walnuts {270 Cal / 38.1g Carbs}
.................................1 km jog to the gym
.................................rowing machine (12 x 500m sprints, 30 sec rests)
.................................2.5 km jog home

Lunch (12pm): Tomato & lentil soup {114 Cal / 17.0g Carbs}
Tuna & avocado salad {296 Cal / 5.4g Carbs}
Nectarine, cherries, yoghurt, hazelnuts {135 Cal / 11.5g Carbs}

Snack (3.30pm): Amaretti {89 Cal / 15.4g Carbs}
Still warm from the oven, I was making them as Xmas presents but had to try them out.

Dinner (6pm): Lamb & pumpkin tagine with couscous {555 Cal / 59.8g Carbs}
Strawberries, raspberries, yoghurt, pecans {133 Cal / 12.3g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1634
Carbs 166.1g
Protein 83.5g
Fat 60.7g (Sat Fat 10.0g / Trans fats 0.3g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Today's FBG: 5.3
Yesterday's food:
B: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
L: Huel Black chocolate + protein powder + chopped hazelnuts+ cocoa nibs
D: 2 chicken thighs, spinach, broccoli, kale, garlic, red chillies
AD: Choc protein pudding


Physical Activity
Steps: ~7,000

Workout:
4 times around circuit below
  • 25 navy seals
  • 25 single arm rows 20 kg bell
  • 25 press ups
  • 25 squats
Felt easy, but still drenched in sweat at the end of it .. 3 press ups and 2 mountain climbers in every navy seal rep as well as the burpee. So that's 400 press ups in that work out. Great for the engine!
 
Libra 5.1
Contour 5.5
Yesterdays food
B/ potk & pepper kebab, mushrooms, tomatoes, bean sprouts, benecol
L/ butternut squash, sweet potato & chilli soup, cooked ham, Brie, seed crackers & peanut butter
D/ chicken casserole
Exercise
30 minutes yoga
Steps 9,736
 
Wednesday 23/11
FBG (05:30) Not measured today

................................5 km walk
Breakfast (7.30 am): Mushrooms & baked beans on toast, OJ {340 Cal / 35.4g Carbs}

Snack (10am): Almond croissant [smallish] {234 Cal / 23.6g Carbs}
A break from Xmas shopping.

Lunch (12pm): Scotch broth {129 Cal / 14.4g Carbs}
Peach, raspberries, yoghurt, pecans {131 Cal / 10.8g Carbs}

Dinner (6pm): Salmon, new potatoes, primavera & pesto {497 Cal / 35.5g Carbs}
Plum, blueberries, yoghurt, walnuts {128 Cal / 11.1g Carbs}

5 cups of coffee (3 of them decaf)

Calories 1501
Carbs 137.4g
Protein 74.0g
Fat 62.1g (Sat Fat 16.2g / Trans fats 0.7g)

All food cooked from scratch, if you would like a recipe, please just ask
 
Libra 5.1
Contour 5.2
Yesterdays food
B/ casien with unsweetened coconut milk, 2 boiled eggs, slice soughdough toast with butter, benecol
L/ butternut squash, sweet potato & chilli soup, Brie, roast ham, seed crackers, peanut butter,
S/ banana & walnut bread & butter, almonds, blueberries
D/ d/g, Brazil nuts
Rest day
Steps 9,590
 
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