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

Monday 3/11
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {300 Cal / 43.4g Carbs}
........................c.10km run (#8) {47 min 57 sec} 55 sec over PB

Snack (10.30am): Toast, peanut butter & mashed banana {282 Cal / 35.4g Carbs}
.........................c.12km jog

Lunch (12pm): Chicken & barley broth {98 Cal / 11.9g Carbs}
Tuna & avocado salad {313 Cal / 8.6g Carbs}
Pear, blackberries, yoghurt, hazelnuts {153 Cal / 10.9g Carbs}

BG (6pm) 4.0
Dinner (6pm): Jackfruit curry, jasmine rice, pickles, raita {528 Cal / 56.7g Carbs}
Peach, strawberries, yoghurt, pecans {155 Cal / 13.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1871
Carbs 186.0g
Protein 74.5g
Fat 84.2g (Sat Fat 16.0g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Tuesday 4/11
FBG (5.30 am) 4.3

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, walnuts {316 Cal / 39.8g Carbs}
........................c.8km run (#12) {39 min 47 sec}
Breakfast 2 (8am): Smoked mackerel, rhubarb compote {328 Cal / 8.3g Carbs}

Snack (10.30am): Granola cookie {225 Cal / 32.8g Carbs}
.........................c.8 km jog

Lunch (12pm): Mushroom & fennel soup, avocado toast {312 Cal / 21.7g Carbs}
Plum, blackberries, yoghurt, hazelnuts {150 Cal / 11.9g Carbs}

Dinner (6pm): Hake fillet with fennel artichoke & white bean stew {582 Cal / 47.3g Carbs}
Pineapple, kiwi, yoghurt, pistachios {154 Cal / 19.0g Carbs}

5 cups of coffee {4 of them decaf)

Calories 2109
Carbs 187.1g
Protein 107.3g
Fat 84.9g (Sat Fat 14.7g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre Tuesday 5.3
Mondays food
B/keto quiche, Greek yogurt with blueberries, benecol
S/latte, collagen & Brazil nuts
L/heylo chicken sandwich, tangerine
D/roast beef, baby carrots, green vegetable medley, bisto
Exercise 2.5 mile walk
 
Libre 4.2
Yesterdays food
B/keto quiche, Greek yogurt with blueberries, benecol
S/latte, collagen, almonds
L/heylo roast beef sandwich, tangerine
D/2 pork steaks, baby carrots, green vegetable medley, bisto
Exercise
10 minutes warm up row
3x10 bench press
3x10 dumbbell flys
3x10 lat pulldowns
3x10single arm bent over rows (each side)
3x10 strict barbell shoulder press
3x10 dumbbells lateral raises
10 minutes treadmill walk
 
Wednesday 5/11
FBG (5.30 am) Not measured today
Rest day

Breakfast (7.30am): Bacon, scrambled eggs, OJ / Toast, plum jam {468 Cal / 36.4g Carbs}

Lunch (12pm): Mushroom & fennel soup {41 Cal / 3.6g Carbs}
Chicken salad {321 Cal / 11.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {141 Cal / 11.5g Carbs}

Dinner (6pm): Lasagne {536 Cal / 36.9g Carbs}
Figs, Greek yoghurt, honey, pistachios {173 Cal / 23.0g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1723
Carbs 129.2g
Protein 121.3g
Fat 74.7g (Sat Fat 20.9g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Thursday 6/11
FBG (5.30 am) 4.3

Breakfast (5.30am): Porridge (almond milk), plum, blackberries, walnuts {324 Cal / 42.8g Carbs}
........................c.12km run (#9) {61 min 04 sec} 41 sec over PB
Breakfast 2 (8am): Avocado toast, OJ {260 Cal / 25.1g Carbs}

Lunch (12pm): Chicken tikka, pickles, salad, paratha {458 Cal / 41.8g Carbs}
Peach, raspberries, yoghurt, pecans {143 Cal / 10.9g Carbs}

BG (6pm) 4.2
Dinner (6pm): Lemon orzo with prawn & fennel {461 Cal / 55.7g Carbs}
Pineapple flambed in rum, passion fruit, coconut yoghurt, pistachios {157 Cal / 19.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1845
Carbs 202.2g
Protein 98.5g
Fat 63.1g (Sat Fat 8.8g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG Thursday
Libre 5.1
B/keto quiche, Greek yogurt & blueberries, benecol
S/latte, collages, walnuts
L/roast beef sandwich, tangerine
D/pork sausages, baby carrots, green vegetable medley, bisto
Exercise 1700m swim
 
Friday 7/11
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, walnuts {292 Cal / 41.3g Carbs}
........................c.8km run (#12) {40 min 03 sec}

Snack (10.30am): Toasted brown sourdough with PB & mashed banana {268 Cal / 31.7g Carbs}
.........................c.8 km jog

Lunch (12pm): Mushroom & fennel soup {36 Cal / 3.2g Carbs}
Duck & fig salad {239 Cal / 16.2g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {141 Cal / 11.2g Carbs}

Dinner (6pm): Salmon Dijonnaise, new potatoes, asparagus, peas {487 Cal / 38.6g Carbs}
Mango, kiwi, yoghurt, pistachios {156 Cal / 19.7g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1661
Carbs 168.6g
Protein 99.7g
Fat 58.2g (Sat Fat 10.7g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Fbg
Libre 4.1
Yesterdays food
B/keto quiche, Greek yogurt with blueberries, benecol
S/protein shake with almond milk, slice cinnamon & raisin toast & butter
S/latte, collagen, Brazil nuts
L/roast chicken sandwich, tangerine
S/celery & peanut butter
D/cold roast beef, seed crackers & d/g
Exercise
10 minutes warm row
3x12 barbell hip thrusters
3x12 hack squats
3x12 back extensions
3x13 leg curls
3x12 leg press
3x12 inner abductors
3x12 outer abductors
4x13 barbell bench press
3x12 lat pulldowns
4x12 seated rows
10 minutes treadmill walk
Pm
20 minutes yoga
 
Libre 4.1
Yesterdays food
B/keto quiche, Greek yogurt & blueberries, benecol
S/latte, collagen & Brazil nuts
L/roast chicken sandwich, tangerine
D/roast beef, baby carrots, green vegetable medley, bisto
Exercise
10 miles walking while at work
 
Saturday 8/11
FBG (5.30 am) 4.0

Breakfast (6.30am): Bacon, mushrooms, baked beans, OJ/ Toast & jam {423 Cal / 38.9g Carbs}

At the allotment all day except for lunch, doing the end of year jobs
Snack (10.30am): Pear & blackberry cake [small piece] {154 Cal / 24.8g Carbs}

Lunch (1pm): Mushroom & fennel soup, avocado toast {279 Cal / 26.3g Carbs}
Nectarine, raspberries, yoghurt, hazelnuts {139 Cal / 11.7g Carbs}

Dinner (7pm): Cod bites & chips [small portion] {638 Cal / 58.3g Carbs}
Almond mini magnum {149 Cal / 15.4g Carbs}

Knackered, fell asleep on sofa about 8.30pm

5 cups of coffee {3 of them decaf)

Calories 1824
Carbs 182.1g
Protein 85.8g
Fat 86.1g (Sat Fat 20.9g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sunday 9/11
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {325 Cal / 43.4g Carbs}
..................................1 km jog to the gym
...................................rowing machine {8 x 500m sprints, 30 sec rests)
..................................{8 x 500m sprints, 30 sec rests)
..................................{8 x 500m sprints, 30 sec rests)
..................................Triple session as gym now closed for 2 weeks refurb.
..................................1 km jog home

Lunch (12pm): Pumpkin & sage soup, avocado toast {263 Cal / 26.6g Carbs}
Christmas cake, Wensleydale cheese {251 Cal / 28.1g Carbs}
Cake needed QC, more brandy required I think

BG (6pm) 4.0
Dinner (6pm): Roast lamb, Yorkshire pudding, roast potatoes,
cauliflower fondant, carrots, green beans / Malbec (6oz) {709 Cal / 43.2g Carbs}
Mango, kiwi, yoghurt, pecans {157 Cal / 18.7g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1747
Carbs 166.7g
Protein 77.6g
Fat 64.2g (Sat Fat 16.0g / Trans fats 0.7g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Sunday FBG 5.4
Saturdays food
B/keto quiche, Greek yogurt & blueberries, benecol
S/protein shake with almond milk, 2 slices Heylo cinnamon & raisin toast & butter
D/rump steak, button mushrooms & roasted vwge
Exercise
10 minutes row
70 minutes strength training

10 minutes treadmill
 
Monday 10/11
FBG (5.30 am) 4.1

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {312 Cal / 41.0g Carbs}
........................c.10km run (#8) {49 min 11 sec} c. 2 minutes over PB
Breakfast 2 (8am): Toasted brown sourdough with garlic mushrooms, OJ {279 Cal / 36.7g Carbs}

Lunch (12pm): Pumpkin & sage soup {58 Cal / 8.1g Carbs}
Tuna & avocado salad {236 Cal / 5.9g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {142 Cal / 11.1g Carbs}

Dinner (6pm): Kohlrabi & tomato orzotto, cod fillet {598 Cal / 40.7g Carbs}
Figs, Greek yoghurt, honey, pistachios {167 Cal / 24.0g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1834
Carbs 174.2g
Protein 97.0g
Fat 67.7g (Sat Fat 12.7g / Trans fats 0.3g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Tuesday 11/11
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), nectarine, raspberries, hazelnuts {333 Cal / 41.7g Carbs}
........................c.8 km run (#12) {39 min 09 sec} 97 sec over PB
Breakfast 2 (8am): Smoked mackerel, rhubarb compote/ Tangerine {293 Cal / 16.1g Carbs}

Snack (11am): Banana {72 Cal / 17.5g Carbs}
........................10 km jog

Lunch (12.30pm): Pumpkin & sage soup {56 Cal / 7.8g Carbs}
Lemon chicken salad {304 Cal / 10.4g Carbs}
Plum, blackberries, yoghurt, walnuts {158 Cal / 10.6g Carbs}

Dinner (6pm): Shepherds pie, carrots, green beans, peas {517 Cal / 45.3g Carbs}
Peach, strawberries, yoghurt, hazelnuts {133 Cal / 12.3g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1908
Carbs 168.4g
Protein 133.9g
Fat 67.8g (Sat Fat 15.3g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Wednesday 12/11
FBG (5.30 am) 4.3
Rest day

Breakfast (7.30am): Poached eggs & asparagus, avocado toast, OJ {535 Cal / 32.5g Carbs}

Lunch (12pm): Chicken tikka, paratha, pickles, salad {469 Cal / 42.0g Carbs}
Strawberries, raspberries, yoghurt, pecans {141 Cal / 11.3g Carbs}

BG (6pm) 4.2
Dinner (6pm): Casarecce with cauliflower & chilli {434 Cal / 53.6g Carbs}
Cherries, chocolate ice cream {235 Cal / 23.5g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1857
Carbs 171.4g
Protein 87.3g
Fat 85.2g (Sat Fat 16.9g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG 6.8
Yesterdays exercise
35 minute spin bike
10 mins weights
10 mins yoga
Food
B - Avocado with a slice chicken
L - Chicken & mushroom soup with Ryvita
D - Cajun chicken with salad
Snacks
Small portion of walnuts
Drinks
Hot water with sliced lemon, Green Tea, Fennel tea
3 Cups of decaf tea with unsweetened almond milk
Cup of warm unsweetened almond milk, 2 squares of Lindt 90% chocolate
 
Wednesday
Libre 5.4
Tuesday food
B/scrambled eggs & Parmesan, benecol
S/latte, collagen, Brazil nuts
L/heylo ham & cheese toastie
D/2 pork steaks, green vegetable medley, bisto
Exercise
20 minutes rock row
5 minutes post row stretch
2 mile walk
 
libre 5.2
Yesterdays food
B/cheese frittata, Haslet, benecol
S/latte, collagen, almonds
L/heylo chicken sandwich, blueberries
D/pork sausages, green vegetable medley, leeks, bisto
2 mile walk
 
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