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

Sunday 31/12
FBG (05:30) 4.6
Rest day

................................5 km walk
Breakfast (7.30 am): Smoked salmon, scrambled eggs, avocado toast, OJ {511 Cal / 23.6g Carbs}

Lunch (12pm): Celeriac & apple soup {55 Cal / 9.1g Carbs}
Tuna salad {173 Cal / 5.3g Carbs}
Plum, blueberries, yoghurt, walnuts {123 Cal / 13.7g Carbs}

BG (6pm): 4.3
Dinner (6pm): Guinea fowl, roast potatoes & parsnips, carrots, green beans.
peas, rowan jelly/ Barolo (5 oz) {637 Cal / 43.5g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {129 Cal / 11.8g Carbs}

Quiet night last night after a busy Xmas, Happy New Year to all.

5 cups of coffee (3 of them decaf)

Calories 1670
Carbs 113.6g
Protein 116.9g
Fat 61.5g (Sat Fat 13.0g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Monday 1/1
FBG (05:30) Not measured today
A couple of weeks hard exercise should move the Xmas bloating.

(6 am).....................2 km jog to the gym
...................................rowing machine (12 x 500m sprints, 30 sec rests)
..................................2 km jog home
Breakfast (7.30 am): Porridge (almond milk), plum, blueberries, walnuts {272 Cal / 38.0g Carbs}

(11 am)....................2 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................2 km jog home

Lunch (12pm): Celeriac & apple soup/ Toasted walnut bread with avocado {280 Cal / 27.4g Carbs}
Persimmon, kiwi, yoghurt, pistachios {135 Cal / 18.3g Carbs}

Snack (2pm): Xmas cake {224 Cal / 32.7g Carbs}
Still very hungry

Dinner (6pm): Casarecce with romanesco & chilli {436 Cal / 56.1g Carbs}
Romanesco picked today at the allotment
Cherries, strawberries, yoghurt, hazelnuts {119 Cal / 12.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1508
Carbs 191.3g
Protein 47.2g
Fat 55.8g (Sat Fat 8.2g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Tuesday 2/1
FBG (05:30) 4.5

Breakfast (5.30 am): Porridge (almond milk), peach, raspberries, pecans {273 Cal / 37.3g Carbs}
...............................14 km run [not timed, far too wet and windy]
Breakfast 2 (7.30 am): Garlic mushrooms, toast, grapefruit juice {355 Cal / 36.1g Carbs}

(11 am)....................2 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................2 km jog home

Lunch (12pm): Carrot & ginger soup {72 Cal / 11.5g Carbs}
Guinea fowl salad {316 Cal 15.2g Carbs}
Pear, blueberries, yoghurt, walnuts {132 Cal / 12.9g Carbs}

Dinner (6pm): Venison burger, sweet potato fries, onion rings, salad {719 Cal / 43.6g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {131 Cal / 15.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2040
Carbs 179.2g
Protein 114.3g
Fat 88.1g (Sat Fat 24.9g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday 3/1
FBG (05:30) Not measured today
Rest day

Breakfast (7.30 am): Scrambled eggs, avocado toast, OJ {458 Cal / 20.6g Carbs}

Snack (9.30 am): Banana {76 Cal / 17.2g Carbs}

Lunch (12pm): Chicken gyros, pitta bread, fries, salad {364 Cal / 25.5g Carbs}
Street food stall at the market, son's choice [yuck, too greasy for me, didn't eat much]

Snack (3pm): Black & blueberries, yoghurt, walnuts {131 Cal / 10.7g Carbs}

BG (6pm): 4.2
Dinner (6pm): Orzotto with duck & kohlrabi {597 Cal / 42.4g Carbs}
Pineapple, passion fruit, yoghurt, pistachios {124 Cal / 15.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1792
Carbs 138.7g
Protein 93.7g
Fat 84.0g (Sat Fat 17.1g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
04/01/2023
FBG: 5.2

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken cheese melt sandwich
D: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
AD: 2 x Protein pudding
Late snack: 2 large oranges and a protein shake

Yesterday's Physical Activity
Steps: ~10,000

Workout:
4 times around circuit below:
A. 25 swings (20 kg kbell)
B. 10 clean and press (20 kg kbell)
C. 10 push ups - both hands on kbell
D. 10 single arm rows (20 kg kbell)
E. 10 kbell squats (20 kg kbell)
F. 10 burpees

Been very busy over Christmas with family stuff. Keeping the exercise and diet good though.FBGs consistently in the low to mid 5s

Belated Happy New Year guys!
 
AGC_68 said:
04/01/2023
FBG: 5.2

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken cheese melt sandwich
D: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
AD: 2 x Protein pudding
Late snack: 2 large oranges and a protein shake

Yesterday's Physical Activity
Steps: ~10,000

Workout:
4 times around circuit below:
A. 25 swings (20 kg kbell)
B. 10 clean and press (20 kg kbell)
C. 10 push ups - both hands on kbell
D. 10 single arm rows (20 kg kbell)
E. 10 kbell squats (20 kg kbell)
F. 10 burpees

Been very busy over Christmas with family stuff. Keeping the exercise and diet good though.FBGs consistently in the low to mid 5s

Belated Happy New Year guys!
Click to expand...
Glad you’re ok, was getting worried about yoy
Day 8 of novovirus, been to a&e & spoken to diabetes nurse at hospital, hardly eating & feeling sick still, blood sugar on high alert
 
DEBBIESCOTT said:
Glad you’re ok, was getting worried about yoy
Day 8 of novovirus, been to a&e & spoken to diabetes nurse at hospital, hardly eating & feeling sick still, blood sugar on high alert
Click to expand...
Blimey! Are things not tough enough for you as it is?! Hope you're doing OK. Fingers crossed it starts getting better soon.

OK here thanks .. Christmas is a difficult time with an autistic kid. Hoping to get into a specialist school in the New Year and make progress for her.
 
Thursday 4/1
FBG (05:30) 4.5

Breakfast (5.30 am): Porridge (almond milk), black & blueberries, walnuts {271 Cal / 37.8g Carbs}
.................................2 km jog to the gym
...................................rowing machine (8 x 500m sprints, 30 sec rests)
..................................5 km jog home

(11 am)....................2 km jog to the gym
...................................rowing machine (6 x 500m sprints, 30 sec rests)
..................................2 km jog home

Lunch (12pm): Carrot & ginger soup {66 Cal / 10.7g Carbs}
Prawn & avocado salad {252 Cal 5.6g Carbs}
Peach, raspberries, yoghurt, hazelnuts {139 Cal / 13.4g Carbs}

Dinner (6pm): Chicken tikka, coconut potatoes, raita, flatbread {641 Cal / 47.1g Carbs}
Dort of like a dauphinoise but using coconut cream, chilli & lime
Pineapple flambed in rum, ice cream {236 Cal / 34.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1647
Carbs 155.4g
Protein 92.8g
Fat 64.2g (Sat Fat 19.7g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
05/01/2023
FBG: 5.1

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken cheese melt sandwich, large orange
D: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
AD: G Yoghurt, protein powder, mixed berries, PB

Yesterday's Physical Activity
Steps: ~10,000

Workout:

3 x Superset A
A1. 3 x 10 slow deficit push ups
A2. 3 x 10 curl and press (2 x 18 kg dumbbells)

3 x Superset B
B1. 20 bent over rows (2 x 18 kg dumbbells)
B2. 10 swing squats (2 x 18 kg dumbbells)
B3. 15 shrugs (2 x 18 kg dumbbells)

Finish with 3 x ab crunches to failure
 
06/01/2024
FBG: 5.3

Yesterday's food:
B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken cheese melt sandwich, large orange
D: Huel, Banana Black edition, protein powder, PB, cocoa nibs
AD: Protein pudding, large orange

Yesterday's Physical Activity
Steps: ~10,000

Workout:
4 times around circuit below with 20 kg kettlebell
A. 25 swings
B. 10 single arm shoulder presses
C. 10 push ups both hands on bell
D. 10 single arm rows
E. 10 goblet squats
 
midnightrider2 said:
Sunday 31/12
FBG (05:30) 4.6
Rest day

................................5 km walk
Breakfast (7.30 am): Smoked salmon, scrambled eggs, avocado toast, OJ {511 Cal / 23.6g Carbs}

Lunch (12pm): Celeriac & apple soup {55 Cal / 9.1g Carbs}
Tuna salad {173 Cal / 5.3g Carbs}
Plum, blueberries, yoghurt, walnuts {123 Cal / 13.7g Carbs}

BG (6pm): 4.3
Dinner (6pm): Guinea fowl, roast potatoes & parsnips, carrots, green beans.
peas, rowan jelly/ Barolo (5 oz) {637 Cal / 43.5g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {129 Cal / 11.8g Carbs}

Quiet night last night after a busy Xmas, Happy New Year to all.

5 cups of coffee (3 of them decaf)

Calories 1670
Carbs 113.6g
Protein 116.9g
Fat 61.5g (Sat Fat 13.0g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
Click to expand...
Hello Midnightrider. I just stumbled upon this thread and couldn't help but notice your excellent fasting glucose control and high carb intake. I also tackle my diabetes with diet and excercise but have been adopting a low carb approach. I have had much better morning glucose (which is where I have struggled) since adhering to calorie restriction and am playing around with the idea that it is more to do with excess energy/calories and body fat. Can you share your thoughts on this please? Also can you share how much body fat you carry? Based on my theory I would guess you are super lean around the mid section, am I right? Also can you tell if you are tracking your levels with a CGM and if so what are your spikes like after eating carbohydrates?
 
Sugars soared December 22 to 90 but last reading down to 47. Fasting normally around 5 -6. Breakfast bacon sandwich with HiLo bread. Love pasta and have substituted lentil fusili from Amazon. Exercising is a problem as I have back pain (2 major operations on my spine and this is as good as it gets) plus I need a knee replacement! Walking is my favourite choice of exercise but recent storms etc have restricted me alot (yes I'm a fair weather walker). Try to be as good as I can be but roll on summer when I can have loads of carb free salads and lots of walks.
 
Crocdundee said:
Hello Midnightrider. I just stumbled upon this thread and couldn't help but notice your excellent fasting glucose control and high carb intake. I also tackle my diabetes with diet and excercise but have been adopting a low carb approach. I have had much better morning glucose (which is where I have struggled) since adhering to calorie restriction and am playing around with the idea that it is more to do with excess energy/calories and body fat. Can you share your thoughts on this please? Also can you share how much body fat you carry? Based on my theory I would guess you are super lean around the mid section, am I right? Also can you tell if you are tracking your levels with a CGM and if so what are your spikes like after eating carbohydrates?
Click to expand...
Hi Croc and welcome to the thread. Firstly, my carbs are not very high, Eatwell recommend 300g per day and I average about half that (though a wee nit higher over the holidays). I have found exercise very hard if I go any lower.
It took me a few months from diagnosis to get my weight down and levels stabilised where they are but I only measure half a dozen times a week or so,
The morning value (FBG) is hardest to control for everyone so don't get too concerned about that. You don't say how long you have been doing this but you seem very much on track.
Carbs are not the enemy so long as you avoid eating too much highly processed, quick release stuff and sitting down too long. Everyone has their own approach, the key being to find something that you can stick to long term.
 
Friday 5/1
FBG (05:30) Not measured today
Breakfast (5.30 am): Porridge (almond milk), nectarine, raspberries, pecans {278 Cal / 37.3g Carbs}
...........................15km run [75 min 33 sec] new route, felt good today
Breakfast 2 (8am): Garlic mushrooms, toast, OJ {253 Cal / 23.3g Carbs}

Lunch (12pm): Carrot & ginger soup, avocado toast {247 Cal / 26.2g Carbs}
Pear, blueberries, yoghurt, pistachios {19 Cal / 14.0g Carbs}

Dinner (6pm): Salmon en croute, celeriac mash, asparagus {571 Cal / 38.0g Carbs}
Mango, passion fruit, yoghurt, pecans {124 Cal / 16.3g Carbs}

(8-10pm): Wine & cheese (3 glasses or so) {537 Cal / 12,7g Carbs}
Friend dropped in, and we shared a couple of bottles and grazed on leftover cheese

5 cups of coffee (4 of them decaf)

Calories 2181
Carbs 172.3g
Protein 80.1g
Fat 82.3g (Sat Fat 23.1g / Trans fats 0.7g)

Saturday 6/1
FBG (05:30) 4.2
Rest day

Breakfast (7.30 am): Porridge (almond milk), black & blueberries, walnuts {271 Cal / 37.6g Carbs}

Lunch (12pm): Carrot & ginger soup {80 Cal / 12.8g Carbs}
Chicken salad {338 Cal / 17.8g Carbs}
Peach, strawberries, yoghurt, hazelnuts {128 Cal / 10.9g Carbs}

Dinner (6pm): Out for dinner, pre theatre, values estimated
Whitebait, lemon mayonnaise, salad {264 Cal / 16.8g Carbs}
Spaghetti alla Norma/ Chianti (6oz) {613 Cal / 50.6g Carbs}
Tiramisu [shared] {171 Cal / 12.0g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1907
Carbs 165.1g
Protein 76.5g
Fat 81.1g (Sat Fat 21.0g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
07/01/2024

FBG: 5.4​


Yesterday's food:​

B: Huel, Chocolate Black edition, protein powder, PB, cocoa nibs
L: Chicken cheese melt sandwich, G Yog, berries, protein powder, PB
D: Huel, Banana Black edition, protein powder, PB, cocoa nibs
AD: G Yog, berries, protein powder, PB large orange
Late snack: high protein ice cream

Yesterday's Physical Activity​

Steps​

~10,000

Workout:​

Everything with 2 x 15kg dumbbells
4 x 25 chest press
4 x 25 diamond push ups
4 x 20 biceps curl to shoulder press
4 x 20 ballistic bent over rows
3 x 20 reverse lunges
3 x ab crunches to failure
 
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