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

[midnightrider2]

Sunday 13/10
FBG (5.30am) 4.4
Rest day

Breakfast (6.30am): Porridge (almond milk), apple compote, pecans {339 Cal / 42.1g Carbs}
......................................6 km walk
Snack (9am): Toast, plum jam {158 Cal / 24.9g Carbs}

Lunch (12pm): Avgolemono soup, avocado toast {303 Cal / 25.4g Carbs}
Pear, blackberries, yoghurt, walnuts {151 Cal / 11.8g Carbs}

Dinner (6pm): Sausages (x4), celeriac mash, baked beans {749 Cal / 54.5g Carbs}
Peach, strawberries, yoghurt, hazelnuts {141 Cal / 13.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1883
Carbs 179.0g
Protein 75.4g
Fat 86.0g (Sat Fat 20.0g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[midnightrider2]

Monday 14/10
FBG (5.30am) Not measured today
Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {304 Cal / 39.2g Carbs}
.................................20 km run [104 min 47 sec] 2 minutes plus over PB, felt good though
Snack (9am): Banana {76 Cal / 17.2g Carbs}

Lunch (12pm): Avgolemono soup, avocado toast {289 Cal / 26.2g Carbs}
Persimmon, kiwi, yoghurt, pistachios {174 Cal / 17.6g Carbs}

BG (5pm) 4.0
Dinner (5.30pm): Roast chicken, courgette, feta & mint fritters, spinach salad {482 Cal / 16.1g Carbs}
Malaga ice cream {186 Cal / 25.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1553
Carbs 148.5g
Protein 82.8g
Fat 62.3g (Sat Fat 15.1g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[DEBBIESCOTT]

Libre 5.1
Yesterdays food
First thing
Camomile tea & collagen
B/cheese frittata, benecol
S/latte & marmite cheddar
L/chicken & Saxon salad
S/cox’s apple & cheddar
D/overnight yogurt with nuts, seeds & berries
Exercise
Peloton
30 minutes power zone ride
5 minutes post ride stretch

 

[midnightrider2]

Tuesday 15/10
FBG (5.30am) 4.3

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, walnuts {355 Cal / 42.5g Carbs}
.................................12.5 km run [65 min 22 sec] Slow, tired today
Snack (7.30am): Banana {73 Cal / 16.6g Carbs}

Lunch (12pm): Carrot & ginger soup {65 Cal / 11.9g Carbs}
Panzanella {317 Cal / 28.9g Carbs}
Figs, Greek yoghurt, macadamias {172 Cal / 17.2g Carbs}

Snack (5.30pm): Parma ham, melon {117 Cal / 9.4g Carbs}

Dinner (7pm): Trout, new potatoes, asparagus, green beans {523 Cal / 36.7g Carbs}
Peach, raspberries, yoghurt, pecans {145 Cal / 13.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1810
Carbs 183.0g
Protein 73.7g
Fat 78.1g (Sat Fat 13.6g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[DEBBIESCOTT]

Libre 5.3
Contour 5.3
Yesterdays food
First thing
Camomile & collagen
B/3 scrambled eggs on wholemeal toast, benecol
S/latte & marmite cheddar
L/coronation chicken flatties salad, brie
S/cox’s apple & cheddar
D/gammon & roasted vegetables
S/warm almond milk & almonds
Exercise
20 minutes mobility stretches

 

[midnightrider2]

Wednesday 16/10
FBG (5.30am) Not measured today
Rest day, actually decorating - I'd rather do a marathon

Breakfast (7.30am): Scrambled eggs, bacon, courgette fritter, OJ {525 Cal / 17.9g Carbs}
Toast, plum jam {133 Cal / 23.9g Carbs}

Lunch (12pm): Carrot & ginger soup {1 Cal / 12.9g Carbs}
Tuna salad {203 Cal / 5.3g Carbs}
Strawberries, raspberries, yoghurt, macadamias {141 Cal / 11.1g Carbs}

Snack (3.30pm): Oatmeal & raisin cookie {124 Cal / 23.4g Carbs}

Dinner (6pm): Beetroot & goats cheese loaf, sauteed potatoes, chicory & walnut salad {571 Cal / 54.2g Carbs}
Pear, blueberries, yoghurt, pecans {163 Cal / 18.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1973
Carbs 173.5g
Protein 91.8g
Fat 92.5g (Sat Fat 20.5g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[JenHarvey]

Sunday 13/10
FBG (5.30am) 4.4
Rest day

Breakfast (6.30am): Porridge (almond milk), apple compote, pecans {339 Cal / 42.1g Carbs}
......................................6 km walk
Snack (9am): Toast, plum jam {158 Cal / 24.9g Carbs}

Lunch (12pm): Avgolemono soup, avocado toast {303 Cal / 25.4g Carbs}
Pear, blackberries, yoghurt, walnuts {151 Cal / 11.8g Carbs}

Dinner (6pm): Sausages (x4), celeriac mash, baked beans {749 Cal / 54.5g Carbs}
Peach, strawberries, yoghurt, hazelnuts {141 Cal / 13.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1883
Carbs 179.0g
Protein 75.4g
Fat 86.0g (Sat Fat 20.0g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[JenHarvey]

These sound delicious I would like the recipes please

 

[AGC_68]

FBG: 5.5​

Yesterday's food:​

B: Huel Black + egg + cocoa powder + nust
L: 2 Chicken thighs, 2 eggs, kale, garlic, chilli, mushrooms
D: Tuna and sweetcorn sandwich on sourdough toast
AD: Greek yog, plum, grapes, PB, walnut, protein powder

Yesterday's Physical Activity:​

Steps
~ 11,000

Workout
4 times around circuit below:
50 Split Squats
25 Chest Presses (2 x 20 kg)
10 Deficit Push Ups (2 x 20 kg)
25 Bent Over Rows (2 x 20 kg)
12 Shoulder Presses (2 x 20 kg)
5 Biceps Curls (2 x 20 kg)

 

[DEBBIESCOTT]

Libre 5.7
Contour 5.7
Yesterdays food
First thing
Camomile tea & collagen
B/2 boiled eggs, keto banana & coconut porridge, blueberries, benecol
S/latte & marmite cheddar
L/coronation chicken chicken flatties, salad & brie
S/cox’s apple & cheddar
D/peri peri chicken kebabs, roasted vegetables & corn on the cob
S/warm almond milk
Exercise
Peloton
15 minutes low impact ride
5 minutes post ride stretch
Pm
20 minutes after intervals row
5 minutes post ride stretch

 

[midnightrider2]

Thursday 17/10
FBG (5.30am) 4.4

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {303 Cal / 39.4g Carbs}
.................................12.5 km run [63 min 41 sec]
Snack (7.30am): Banana {76 Cal / 17.2g Carbs}

Lunch (12pm): Minestrone soup, avocado toast {346 Cal / 31.0g Carbs}
Peach, blackcurrants, yoghurt, pecans {139 Cal / 10.4g Carbs}

BG (6pm) 4.1
Dinner (6.30pm): At neighbours' house, values estimated
Mushroom arancini, salad {172 Cal / 19.2g Carbs}
Melanzane alla Parmigiana {392 Cal / 20.5g Carbs}
White chocolate panna cotta, strawberry shortbread {414 Cal / 38.5g Carbs}
Merlot (large glass) {150 Cal / 4.5g Carbs}

5 cups of coffee (4 of them decaf)

Calories 2034
Carbs 187.3g
Protein 58.5g
Fat 93.8g (Sat Fat 29.9g / Trans fats 1.0g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[DEBBIESCOTT]

Libre 5.3
Contour 5.3
Yesterdays food
First thing
Camomile & collagen
B/3 scrambled eggs with mozzarella
L/goats cheese, pear, & walnut rocket salad
D/peri peri chicken kebabs & roasted veg
S/warm almond milk
Only exercise walking up to floor 6 of hospital

 

[midnightrider2]

Friday 18/10
FBG (5.30am)

Breakfast (5.30am): Porridge (almond milk), summer fruits, walnuts {333 Cal / 41.4g Carbs}
.................................8 km run [38 min 23 sec]
Snack (7.30am): Mackerel (in tomato sauce), toast {281 Cal / 16.2g Carbs}

Lunch (12pm): Carrot & ginger soup {65 Cal / 11.9g Carbs}
Chicken & fig salad {340 Cal / 13.3g Carbs}
Plum, blueberries, yoghurt, pecans {154 Cal / 13.6g Carbs}

Dinner (5.30pm): Tagliatelle with mushrooms & fennel {479 Cal / 47.8g Carbs}
Pear, blackberries, yoghurt, macadamias {162 Cal / 15.1g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1856
Carbs 166.0g
Protein 94.1g
Fat 81.6g (Sat Fat 16.0g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[DEBBIESCOTT]

Libre 5.1
Yesterdays food
First thing
Camomile tea & collagen
B/scrambled eggs & avoxado
L/skipped
S/banana, oat & blueberry muffin
D/fresh crusty brown soughdough bread & butter, ham & cheese
Rest day

 

[AGC_68]

FBG: 5.5​

Yesterday's food:​

B: Huel Black + egg + cocoa powder + nust
L: 2 Chicken thighs, 2 eggs, kale, garlic, chilli, mushrooms
D: Turkish eggs 3, sourdough toast Greek yogurt, garlic and pepper flakes
AD: Greek yog, plum, grapes, PB, walnut, protein powder

Yesterday's Physical Activity:​

Steps
~ 10,000

Workout
4 times around circuit below:
25 Sumo Squats (20 kg)
25 Chest Presses (2 x 20 kg)
10 Deficit Push Ups (2 x 20 kg)
25 Bent Over Rows (2 x 20 kg)
12 Shoulder Presses (2 x 20 kg)
5 Biceps Curls (2 x 20 kg)

 

[DEBBIESCOTT]

Libre 4.6
Yesterdays food
First thing
Camomile & collagen
B/2 boiled eggs, keto banana & coconut porridge, blueberries
S/protein shake, banana, oat & blueberry muffin
L/alpro plain yogurt with almonds, pumpkin seeds & toasted coconut
S/coronation chicken flatties, stirfryy vegetables
S/warm almond milk, marmite cheddar & walnuts
Exercise
10 minutes tready walk
3x12 leg curls
3x12 leg extensions
3x12 leg press
3x12 hack squats
3x12 incline bench press
3x12 bench press
3x12 strict shoulder press
3x12 lat pull downs (small bar)
Farmers carry
1x2 times around the gym (2x10kg dumbbells)
1x2 times round (2x12kg dumbbells)
1x2 times round (14kg dumbells)
5x200m skierg
1,000m row
10 minutes treadmill walk

 

[AGC_68]

FBG: 5.4​

Yesterday's food:​

B: Huel Black + egg + cocoa powder + nust
L: 2 Chicken thighs, 2 eggs, kale, garlic, chilli, mushrooms
D: Turkish eggs 3, sourdough toast Greek yogurt, garlic and pepper flakes
AD: Greek yog, plum, grapes, PB, walnut, protein powder

Yesterday's Physical Activity:​

Steps
~ 10,000

Workout
Rest day

 

[midnightrider2]

Saturday 19/10
FBG (5.30am) 4.3

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {316 Cal / 40.3g Carbs}
.................................10 km run [48 min 58 sec] 10 sec over PB for this route
Snack (7.30am): Smoked mackerel, toast, OJ {374 Cal / 19.5g Carbs}

Snack (10am): Oatmeal & raisin cookie {124 Cal / 20.4g Carbs}

Lunch (12pm): Minestrone soup {133 Cal / 15.5g Carbs}
Peach, strawberries, yoghurt, macadamias {144 Cal / 11.7g Carbs}

Dinner (5.30pm): Cheese & tomato quiche, fries, baked beans {666 Cal / 57.5g Carbs}
Pear, blackberries, yoghurt, almonds {141 Cal / 11.6g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1940
Carbs 183.1g
Protein 86.7g
Fat 87.8g (Sat Fat 28.8g / Trans fats 1.2g)

Sunday 18/10
FBG (5.30am) Not measured today
Rest day

Breakfast (7.30am): Garlic mushrooms on toast, OJ {295 Cal / 28.2g Carbs}

Lunch (12pm): Minestrone soup, avocado toast {321 Cal / 29.6g Carbs}
Plum, strawberries, yoghurt, pistachios {137 Cal / 13.5g Carbs}

BG (5.30pm) 4.0
Dinner (5.30pm): Duck breast, roast potatoes & parsnip, carrot & swede mash,
green beans, rowan jelly/ St. Emillion (5oz) {610 Cal / 43.8g Carbs}
Cherries, chocolate mousse {158 Cal / 18.2g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1563
Carbs 139.9g
Protein 89.3g
Fat 52.8g (Sat Fat 11.3g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask

 

[midnightrider2]

These sound delicious I would like the recipes please

Hi there, the only one which really has a recipe is the soup so here goes

Avgolemono soup (Greek lemon chicken soup)

Ingredients

Chicken stock 1000g
Chicken 100g (picked off the chicken carcass after making the stock)
Arborio rice 100g
Carrots 80g
Fennel 80g
Courgette 80g
Lemon juice 50g
One egg

Method

1. Heat chicken stock and simmer (I use a slow cooker)
2. Finely dice carrot, fennel & courgette
3. Add chicken, rice and diced vegetables to stock and heat until cooked.
4. Whisk egg into lemon juice and add a ladle of soup whisking continuously.
5. Add back to the soup and mix well. The egg thickens the soup.

Alternative veggies or rice are fine too.

Enjoy.

 

[midnightrider2]

Monday 21/10
FBG (5.30am) 4.4

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {305 Cal / 38.6g Carbs}
..................................1 km jog to the gym
...................................rowing machine {12 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (11am): Banana {71 Cal / 16.2g Carbs}
..................................1 km jog to the gym
...................................rowing machine {6 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12pm): Carrot & ginger soup {67 Cal / 12.2g Carbs}
Chicken salad {349 Cal / 15.3g Carbs}
Strawberries, raspberries, yoghurt, pecans {142 Cal / 11.0g Carbs}

Dinner (6pm): Caponata with squid {408 Cal / 32.3g Carbs}
Persimmon, kiwi, yoghurt, macadamias {177 Cal / 17.7g Carbs}

5 cups of coffee (4 of them decaf)

Calories 1561
Carbs 149.9g
Protein 82.4g
Fat 61.3g (Sat Fat 9.2g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask