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

Monday 14/07
FBG (5.30am) Not measured today

Breakfast (5.30am): Porridge (almond milk), pear, blackberries, walnuts {306 Cal / 40.6g Carbs}
..................................c.8km run [39 min 39 sec] About average

Snack (10.30am): Banana {74 Cal / 17.9g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12.30pm): Celeriac & apple soup, toast, carrot & butter bean hummus {248 Cal / 28.1g Carbs}
Snowball melon, nectarine, yoghurt, hazelnuts {142 Cal / 13.7g Carbs}

Dinner (6.30pm): Jackfruit curry, jasmine rice, pickles {474 Cal / 53.2g Carbs}
Peach, strawberries, yoghurt, pecans {127 Cal / 14.2g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1414
Carbs 174.3g
Protein 43.3g
Fat 55.5g (Sat Fat 10.4g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Yesterdays food
1st breakfast/tea & collagen, keto granola, blueberries & almond milk
2nd/ (after swimming) 2 slices Heylo toast, butter & marmite
L/chicken breast with Nando’s lemon & herb sauce & salad
S/peach & cheddar
D/prawns in white wine & garlic sauce & endamme fettuccine
Exercise
1650m swim at 7am
 
Tuesday 15/07
FBG (5 am) 4.1

Early morning online meeting (5am here, 9pm in California)
Breakfast (7.30am): Porridge (almond milk), pear, blueberries, walnuts {323 Cal / 40.1g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................5 km jog home

Lunch (12pm): Celeriac & apple soup, avocado toast {259 Cal / 29.0g Carbs}
Nectarine, strawberries, yoghurt, hazelnuts {131 Cal / 11.4g Carbs}

BG (6pm) 3.8
Dinner (6pm): Linguine with caponata {446 Cal / 55.8g Carbs}
Persimmon, kiwi, yoghurt, pecans {175 Cal / 18.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1376
Carbs 161.2g
Protein 46.3g
Fat 55.8g (Sat Fat 8.4g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5
B/skipped fasted blood test
B/eggs bacon sausages mushrooms brown sauce wholemeal toast
L/ham peach & brie salad
S/apple & peanut butter
D/2 pork steaks carrots green beans broccoli brussels & bisto
Rest day
 
Wednesday 16/07
FBG (5.30am) Not measured today

Breakfast (5.30am): Smoked mackerel, rhubarb compote {262 Cal / 6.9g Carbs}

Snack (9am): Porridge (almond milk), raspberries, blackcurrants, pecans {307 Cal / 40.8g Carbs}
..................................c.12km run [64 min 52 sec] A bit slow, dehydrated

Lunch (12.30pm): Jackfruit curry, chicken tikka, pickles {492 Cal / 25.7g Carbs}
Figs, Greek yoghurt, pistachios {151 Cal / 17.5g Carbs}

Dinner (6.30pm): Tuna steak, new potatoes, peas, green beans, broad beans {558 Cal / 40.8g Carbs}
All vegetables homegrown
Plum, blueberries, yoghurt, walnuts {162 Cal / 13.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1975
Carbs 152.3g
Protein 156.3g
Fat 72.7g (Sat Fat 16.2g / Trans fats 0.5g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Thursday 17/07
FBG (5.30 am) 4.1

Breakfast (5.30am): Porridge (almond milk), raspberries, blackcurrants, hazelnuts {302 Cal / 39.5g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (8am): Garlic mushrooms, toast, OJ {296 Cal / 26.4g Carbs}

(11am).......................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Bacon, baked beans on toast {440 Cal / 38.4g Carbs}
Snowball melon, peach, yoghurt, pistachios {120 Cal / 13.5g Carbs}

Dinner (6pm): Tarragon chicken, new potatoes, peas, broad beans {647 Cal / 43.7g Carbs}
Rainier cherries, yoghurt, pecans {156 Cal / 18.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2003
Carbs 186.9g
Protein 116.5g
Fat 75.3g (Sat Fat 22.8g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Friday 18/07
FBG (5.30am) Not measured today
Rest day

Breakfast (7am): Porridge (almond milk), redcurrants, blackcurrants, hazelnuts {317 Cal / 39.5g Carbs}

Lunch (12pm): Courgette, basil & parmesan soup, avocado toast {236 Cal / 23.3g Carbs}
Strawberries, raspberries, yoghurt, pecans {133 Cal / 10.3g Carbs}

Dinner (6pm): Monkfish saltimbocca, sauteed potatoes, green beans {513 Cal / 30.6g Carbs}
Pear, blueberries, yoghurt, walnuts {169 Cal / 15.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1410
Carbs 125.6g
Protein 61.0g
Fat 70.4g (Sat Fat 16.3g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5.6
Yesterdays good
B/scrambled eggs with Parmesan & an avocado
S/latte & almonds
L/heylo cheese sub & a peach
D/salmon fillet broccoli & baby carrots, blueberries
Exercise
2 mile walk at work
Peleton after work
45 minutes power zone ride
5 minutes post ride stretch
 
Saturday 20/07
FBG (5.30am) 4.3
Rest day

Breakfast (7am): Tromboncino with harissa & scrambled eggs, toast {349 Cal / 20.5g Carbs}
Wild raspberries, blackcurrants & redcurrants, yoghurt, hazelnuts {146 Cal / 10.0g Carbs}

Lunch (12pm): Courgette, basil & parmesan soup {44 Cal / 3.6g Carbs}
Prawn & sorrel salad {177 Cal / 6.0g Carbs}
Strawberries, cherries, yoghurt, pecans {147 Cal / 12.3g Carbs}

Dinner (6pm): Linguine primavera with smoked salmon {419 Cal / 52.2g Carbs}
Eve's pudding, ice cream {351 Cal / 43.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1676
Carbs 154.5g
Protein 91.6g
Fat 69.3g (Sat Fat 19.4g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
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Sunday 20/07
FBG (5.30am) Not measured today

Breakfast (5am): Porridge (almond milk), raspberries, blackcurrants, pecans {317 Cal / 40.6g Carbs}
........................20km run [not timed, a gentle jog, just a rather long one]
Snack (7am): Banana {73 Cal / 13.7g Carbs}

Snack (9am): Toast, peanut butter & strawberry jam {177 Cal / 19.2g Carbs}

Lunch (12pm): Mushrooms & tomatoes on toast {258 Cal / 23.9g Carbs}
Apple, blackberries, yoghurt, walnuts {147 Cal / 11.0g Carbs}

Dinner (6pm): Roast guinea fowl, fries, salad {520 Cal / 37.5g Carbs}
Peach, strawberries, yoghurt, pistachios {139 Cal / 11.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1673
Carbs 168.5g
Protein 81.8g
Fat 68.8g (Sat Fat 11.3g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Monday 21/07
FBG (5.30 am) 4.2

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {325 Cal / 43.1g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................5 km jog home

Snack (9am): Toast, peanut butter, strawberry jam {251 Cal / 27.4g Carbs}

Lunch (12pm): Courgette, basil & parmesan soup, avocado toast {251 Cal / 20.7g Carbs}
Strawberries, raspberries, yoghurt, pistachios {156 Cal / 9.8g Carbs}

BG (6pm) 4.0
Dinner (6pm): Lasagne di caponata/ Chianti (5oz) {509 Cal / 47.2g Carbs}
Nectarine, redcurrants, yoghurt, hazelnuts {144 Cal / 12.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1678
Carbs 168.1g
Protein 45.6g
Fat 73.2g (Sat Fat 20.0g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Tuesday 22/07
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), blackberries, blackcurrants, walnuts {302 Cal / 39.6g Carbs}
..................................1 km run to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................2 km run home

Snack (10am): Almond croissant [small, with coffee] {237 Cal / 23.7g Carbs}

Lunch (12.30pm): Smoked salmon, scrambled eggs, avocado toast {479 Cal / 21.2g Carbs}
Peach, strawberries, yoghurt, pecans {138 Cal / 10.1g Carbs}

Dinner (6.30pm): Brown trout, new potatoes, green beans, broad beans, peas {446 Cal / 29.8g Carbs}
Plum, blueberries, yoghurt, hazelnuts {155 Cal / 15.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1800
Carbs 146.2g
Protein 84.2g
Fat 89.2g (Sat Fat 20.5g / Trans fats 0.6g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.8
Yesterdays food
B/scrambled eggs & mozzarella
S/latte & almonds
L/heylo turkey sandwich piccolo tomatoes cheddar & a flat peach
D/2 pork steaks & roasted vegetables
Exercise
2 mile walk at work
Chest infection so on double dose doxycycline for 2 weeks
 
Wednesday 23/07
FBG (5.30 am) 4.3
Rest day

Breakfast (7.30am): Smoked mackerel, rhubarb compote {305 Cal / 14.6g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {152 Cal / 12.7g Carbs}

Lunch (12.30pm): Courgette, basil & parmesan soup {49 Cal / 4.1g Carbs}
Guinea fowl salad {319 Cal / 10.6g Carbs}
Pear, blueberries, yoghurt, walnuts {169 Cal / 15.0g Carbs}

Dinner (6.30pm): Cheese& tomato quiche, fries, peas, sweetcorn {633 Cal / 51.8g Carbs}
Mango, kiwi, yoghurt, pistachios {156 Cal / 18.7g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1825
Carbs 129.2g
Protein 110.6g
Fat 89.7g (Sat Fat 27.6g / Trans fats 1.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Thursday 24/07
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), peach, raspberries, hazelnuts {309 Cal / 39.6g Carbs}
..................................8 km run [38 min 59 sec] Average time
Breakfast 2 (8am): Garlic mushrooms, toast, grapefruit juice {282 Cal / 30.7g Carbs}

(10.30am).......................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................1 km jog home
Snack (11am): Banana {72 Cal / 15.2g Carbs}

Lunch (12.30pm): Soupe au pistou, avocado toast {308 Cal / 29.3g Carbs}
Pear, blueberries, yoghurt, walnuts {170 Cal / 17.3g Carbs}

BG (6pm) 4.3
Dinner (6pm): Venison burger, fries, onion rings, salad {682 Cal / 55.9g Carbs}
Pineapple, mango, yoghurt, pistachios {166 Cal / 17.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2031
Carbs 212.5g
Protein 93.7g
Fat 83.9g (Sat Fat 20.0g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.4
Yesterdays food
B/scrambled eggs & avocado
S/protein shake with avocado milk, slice Heylo cinnamon & raisin toast & butter
L/heylo brown turkey sandwich, flat peach & cheddar
D/chicken & chorizo kebab & roasted vegetables
S/warm almond milk & Lindt 90% chocolate
Exercise
10 minutes indoor row
3x12 barbell hip thrusters
3x12 leg extensions
3x12 leg curls
3x12 inner abductors
3x12 outer abductors
3x12 lat pull downs
3x12 seated rows
3x12 bench press
3x12 strict shoulder press
10 minutes treadmill walk
 
Libre 4.4
Contour 4.4
Yesterdays food
B/ 2 boiled eggs, 2 slices Heylo toast, butter & marmite
L/tin of salmon, an avocado, chia seeds, walnuts & piccolo tomatoes
D/lamb & mint burger & roasted vegetables
Exercise
Couple of hours gardening
 
Friday 25/7
FBG (5.30am) 4.1

Breakfast (5.30am): Porridge (almond milk), peach, strawberries, pecans {271 Cal / 38.5g Carbs}
..................................10 km run [49 min 18 sec]

Lunch (12.30pm): Soupe au pistou, toast {280 Cal / 33.6g Carbs}
Plum, blueberries, yoghurt, walnuts {163 Cal / 13.8g Carbs}

Dinner (6.30pm): Friends round for dinner
Charred runner beans & peach, feta & pomegranate/ Champagne (3oz) {320 Cal / 11.5g Carbs}
Tomato, courgette & scallop risotto/ Picpoul de Pinet (5oz) {445 Cal / 52.1gCarbs}
Panna cotta, blackcurrant coulis, ginger tuille/ Sauternes (2oz) {329 Cal / 40.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1850
Carbs 196.4g
Protein 49.5g
Fat 63.6g (Sat Fat 13.1g / Trans fats 0.5g)

Saturday 26/07
FBG (5.30am) Not measured today
Rest day

Breakfast (7.30am): Porridge (almond milk), strawberries, raspberries, pecans {304 Cal / 40.3g Carbs}

Snack (10am): Courgette & almond cake {195 Cal / 19.9g Carbs}

Lunch (12.30pm): Scrambled eggs on toast {367 Cal / 21.4g Carbs}
Pineapple, kiwi, yoghurt, pistachios {157 Cal / 16.9g Carbs}

Dinner (6pm): Cumberland sausages, celeriac mash, peas, sweetcorn {681 Cal / 55.5g Carbs}
Pear, blackberries, yoghurt, walnuts {170 Cal / 15.2gCarbs}

5 cups of coffee {4 of them decaf)

Calories 1916
Carbs 175.9g
Protein 71.0g
Fat 98.2g (Sat Fat 27.3g / Trans fats 0.6g)

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