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

Tuesday 2/12
FBG (5.30 am) 4.1

Breakfast (5.30am): Porridge (almond milk), peach, raspberries, pecans {307 Cal / 40.7g Carbs}
..................................1 km jog to the gym
...................................rowing machine {12 x 500m sprints, 30 sec rests)
..................................1 km jog home

Snack (10.30am): Toast, peanut butter & mashed banana, OJ {253 Cal / 34.6g Carbs}
..................................1 km jog to the gym
...................................rowing machine {12 x 500m sprints, 30 sec rests)
..................................1 km jog home

Lunch (12pm): Venison stew, mash, peas [leftovers] {377 Cal / 27.1g Carbs}
Mango, kiwi, yoghurt, pistachios {161 Cal / 18.0g Carbs}

Snack (3pm): Mince pie {82 Cal / 12.9g Carbs}

Dinner (6pm): Hake, fennel & butter bean stew, crusty bread, mayonnaise {678 Cal / 25.9g Carbs}
Figs, Greek yoghurt, walnuts, honey {180 Cal / 22.5g Carbs}

5 cups of coffee {3 of them decaf)

Calories 2080
Carbs 189.4g
Protein 112.9g
Fat 76.0g (Sat Fat 14.5g / Trans fats 0.4g)

Wednesday 3/12
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), fig, blueberries, walnuts {296 Cal / 42.1g Carbs}
..................................1 km jog to the gym
...................................rowing machine {12 x 500m sprints, 30 sec rests)
..................................1 km jog home
Breakfast 2 (7.30am): Garlic mushrooms on toast, OJ {221 Cal / 29.6g Carbs}

(11am).......................1 km jog to the gym
...................................rowing machine {12 x 500m sprints, 30 sec rests)
..................................1 km jog home
Lunch (12pm): Mushroom & fennel soup {35 Cal / 3.1g Carbs}
Cheese & tomato quiche [leftovers], spinach salad {367 cal / 15.9g Carbs}
Plum, blackberries, yoghurt, pecans {160 Cal / 10.8g Carbs}

Dinner (6pm): Chicken tikka, vegetable curry, rice, pickles {564 Cal / 49.0g Carbs}
Strawberries, raspberries, yoghurt, hazelnuts {145 Cal / 10.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1831
Carbs 168.1g
Protein 80.2g
Fat 86.7g (Sat Fat 22.8g / Trans fats 0.8g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 5
Yesterdays food
B/scrambled eggs & mozzarella, Greek yogurt with blueberries & walnuts benecol
S/latte collagen Brazil nuts
L/heylo brown cheese toastie tangerine
S/sunflower seeds
D/chicken day & caul
1650m swim 51 minutes
 
Thursday 4/12
FBG (5.30 am) 4.3
Rest day
After a couple of weeks doing extra rowing to make up for gym refurb I need a rest.

Breakfast (6.30am): Porridge (almond milk), plum, blueberries, walnuts {314 Cal / 42.3g Carbs}

Lunch (12pm): Soupe au pistou, garlic croutons {275 Cal / 29.1g Carbs}
Strawberries, raspberries, yoghurt, pecans {154 Cal / 11.8g Carbs}

BG (6pm) 3.9
Dinner (6pm): Salmon, new potatoes, asparagus, peas {521 Cal / 42.8g Carbs}
Pear, blackberries, yoghurt, hazelnuts {146 Cal / 16.1g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1452
Carbs 148.8g
Protein 70.6g
Fat 55.3g (Sat Fat 9.5g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Yesterdays food
B/chicken fajitas, benecol
S/protein shake & almond milk
S/collagen, latte, Brazil nuts
L/heylo cheese toastie, tangerine
S/sunflower seeds
D/scrambled eggs on Heylo toast, Lindt 70% ball
Exercise
10 minutes indoor row
3x12 barbell hip thrusters
3x12 hack squats
3x12 back extensions
3x12 leg curls
3x12 leg extensions
3x12 inner abductors
3x12 outer abductors
3x12 lat pull downs
3x12 seated rows
3x12 bench press
2 mile walk
 
Libre 4.8
Yesterdays food
B/cheese frittata Greek yogurt walnuts blueberries benecol
S/latte collagen Brazil nuts
L/heylo cheese & tomato toastie
S/sunflower seeds
D/2 pork steaks green vegetable medley bisto
Exercise

Peloton
10 minutes indoor row tabata row
5 minutes post row stretch
3 mile walk
 
Friday 5/12
FBG (5.30 am) Not measured today
Rest day
After a couple of weeks doing extra rowing to make up for gym refurb I need a rest.

Breakfast (6.30am): Scrambled eggs with chorizo, toast, OJ {463 Cal / 23.4g Carbs}

Lunch (12pm): Soupe au pistou, avocado toast {320 Cal / 28.6g Carbs}
Pear, blackberries, yoghurt, walnuts {165 Cal / 12.7g Carbs}

Dinner (6pm): Cod bites & chips [small portion after beach walk] {574 Cal / 59.8g Carbs}
Ice cream (cherry/chocolate) {149 Cal / 15.4g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1714
Carbs 146.6g
Protein 76.6g
Fat 86.1g (Sat Fat 21.6g / Trans fats 0.1g)

Saturday 6/12
FBG (5.30 am) 4.4
Rest day (3 in a row)

Breakfast (6.30am): Porridge (almond milk), nectarine, raspberries, pecans {312 Cal / 42.4g Carbs}

Lunch (12pm): Soupe au pistou, garlic croutons {285 Cal / 45.1g Carbs}
Black & blueberries, yoghurt, walnuts {161 Cal / 13.4g Carbs}

BG (6pm) 4.3
Dinner (6pm): Casarecce with cauliflower & chilli {474 Cal / 65.6g Carbs}
Mince pie [still warm], creme fraiche {214 Cal / 29.5g Carbs}

5 cups of coffee {3 of them decaf)

Calories 1489
Carbs 202.6g
Protein 47.9g
Fat 48.7g (Sat Fat 10.7g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.9
B/scrambled eggs with mozzarella, Greek yogurt with blueberries & walnuts
S/protein shake with almond milk, slice cinnamon & raisin toast & butter
L/heylo cheddar & red onion sub, tangerine
D/cajun chicken & roasted vegetables
Exercise
10 minutes treadmill walk
60 minutes bootcamp
Stretch
2 mile walk
 
FBG (Didn't test) but 6.7 now
Yesterdays exercise
30 minute spin bike
15 mins weights
10 mins stretches
Food
B - Skipped not hungry
L - Bacon lettuce wrap
D - Konjac Noodles with Aberdeen Angus mince
Snacks
Small portion of walnuts
X2 Ryvita with peanut butter
Small tin of red salmon
Drinks
Green tea with matcha, Liquorice & mint tea
Mineral water though out the day
3 cups of decaf tea with unsweetened almond milk
Cup of warm unsweetened almond milk
 
Libre 5.2
Contour 5.3
Yesterdays food
B/eggs bacon mushrooms tomatoes hp sauce
S/latte collagen & Tia maria
L/skipped
S/roast beef 2 roast potatoes carrots broccoli green beans brussels bisto horseradish sauce
D/heylo brown toast beef sandwich
Exercise
1.5 mile walk
 
Sunday 7/12
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {310 Cal / 41.7g Carbs}
...........................15 km run (#18) [78 min 13 sec] 24 sec over PB
Breakfast 2 (8am): Sausage, bacon, scrambled eggs, mushrooms,
baked beans, tomatoes, sourdough toast, OJ {552 Cal / 37.1g Carbs}

Lunch (2pm): Tapas bar after Christmas shopping, values estimated, dishes shared
Gambas pil pil / Baked aubergine / Artichoke gratin / Anchovies / Breaded squid /
Brandade de morue {594 Cal / 24.0g Carbs}
Churros & chocolate sauce / Basque cheesecake {242 Cal / 24.6g Carbs}
Vermouth (red, 2oz) / Rioja (white, 2x 5oz) / Pedro Ximenez (2oz) {330 Cal / 25.2g Carbs}

Dinner (8pm): After decorating the tree
Roast chicken sandwich & fries {419 Cal / 39.1g Carbs}

5 cups of coffee {3 of them decaf)

Calories 2489
Carbs 188.4g
Protein 126.5g
Fat 95.7g (Sat Fat 20.9g / Trans fats 0.3g)

Monday 8/12
FBG (5.30 am) 4.2

Breakfast (5.30am): Porridge (almond milk), plum, blueberries, walnuts {310 Cal / 40.7g Carbs}
...........................10 km jog

Lunch (12pm): Scrambled eggs, avocado toast {413 Cal / 23.8g Carbs}
Nectarine, raspberries, yoghurt, pistachios {148 Cal / 12.9g Carbs}

Snack (3pm): Mince pie {132 Cal / 17.9g Carbs}

Dinner (6pm): Orzo with lemon prawns & fennel {406 Cal / 56.4g Carbs}
Pear, blackberries, yoghurt, hazelnuts {155 Cal / 12.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1606
Carbs 171.2g
Protein 64.8g
Fat 66.5g (Sat Fat 12.7g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.2
Yesterdays food
B/scrambled eggs & mozzarella Greek yogurt with blueberries & walnuts benecol
S/latte collagen Brazil nuts
L/heylo brown roast beef sandwich tangerine
S/sunflower seeds
S/kind bar
D/2 pork steaks green vegetable medley bisto
Exercise
3 mile walk
50 barbell plate halos
50 kettlebell around the worlds
50 kettlebell swings
3 rounds
 
Tuesday 9/12
FBG (5.30 am) Not measured today

Breakfast (5.30am): Porridge (almond milk), pear, blueberries, hazelnuts {316 Cal / 41.4g Carbs}
...........................8 km jog, woke up stiff and sore
Breakfast 2 (8am): Mackerel (in tomato sauce) {177 Cal / 1.9g Carbs}

Snack (11am): Toast, peanut butter, mashed banana {284 Cal / 40.9g Carbs}
...........................8 km jog

Lunch (12.30pm): Chicken & vegetable soup {106 Cal / 6.7g Carbs}
Strawberries, raspberries, yoghurt, pecans {141 Cal / 12.8g Carbs}

Dinner (6pm): Duck breast, celeriac mash, asparagus, peas {526 Cal / 51.8g Carbs}
Plum, blackberries, yoghurt, walnuts {158 Cal / 13.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1750
Carbs 175.8g
Protein 106.2g
Fat 61.0g (Sat Fat 12.2g / Trans fats 0.2g)

Wednesday 10/12
FBG (5.30 am) 4.3

Breakfast (7.30am): Scrambled eggs, prawns, avocado toast, poached eggs, OJ {603 Cal / 28.3g Carbs}

Lunch (12pm): Spicy parsnip soup {80 Cal / 11.2g Carbs}
Chicken salad {270 Cal / 6.9g Carbs}
Plum, blueberries, yoghurt, hazelnuts {157 Cal / 15.4g Carbs}

BG (6pm) 4.0
Dinner (6pm): Tagliatelle alla caponata {489 Cal / 59.8g Carbs}
Figs, Greek yoghurt, walnuts, honey {180 Cal / 24.2g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1821
Carbs 153.0g
Protein 99.6g
Fat 83.8g (Sat Fat 17.6g / Trans fats 0.2g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.4
Yesterdays food
B/cheese frittata Greek yogurt blueberries & walnuts benecol
A/latte collagen Brazil nuts
L/heylo roast beef sandwich tangerine
D/2 pork sausages green vegetable medley bisto
Exercise
Am
2 mile walk
Pm
Peloton 5 minutes warm up stretch
5 minutes warm up run
20 minutes intervals run
5 minutes post run stretch
 
FBG 6.7
Yesterdays exercise
30 mins exercise bike
15 mins weights
10 mins jump rope
10 mins stretch
Food
B - Avocado
L - A piece of last nights cajun chicken
D - 2 Lamb burgers one with mint sauce, salad in a Keto Chef bun, the other one naked
Snacks
Packet of serious pig cheese crunch
Cucumber, olives, small square of 95% Lindt Chocolate
Drinks
Green tea with matcha
Mint tea, camomile tea
Yogi bedtime herbal tea
3 Cups of decaf tea with unsweetened almond milk
Cup of warm unsweetened almond milk
 
Thursday 11/12
FBG (5.30 am) Not measured today

...........Annual blood test so very late breakfast
Breakfast (9am): Porridge (almond milk), strawberries, raspberries, pecans {335 Cal / 43.7g Carbs}
...........................c.12 km run (#20) [64 min 34 sec] 2 sec over PB, felt good

Lunch (12pm): Chicken & vegetable soup, avocado toast {435 Cal / 46.2g Carbs}
Pear, blackberries, yoghurt, walnuts {163 Cal / 12.6g Carbs}

Dinner (6pm): Crab, fennel & pea risotto {484 Cal / 61.2g Carbs}
Nectarine, blueberries, yoghurt, hazelnuts {162 Cal / 12.8g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1622
Carbs 183.5g
Protein 65.7g
Fat 61.0g (Sat Fat 9.6g / Trans fats 0.1g)

All food cooked from scratch, if you would like any recipes, please just ask
 
Libre 4.7
Contour 4.4
Yesterdays food
B/cheese frittata asparagus tips Greek yogurt raspberries & almonds
A/latt collagen Brazil nuys
L/ham & cheese toastie tangerinr
D/cajun chicken & roasted vegetables
Exercise
2 mile walk
1850m lunchtime seim
 
Friday 12/12
FBG (5.30 am) 4.3

Breakfast (5.30am): Porridge (almond milk), black & blueberries, walnuts {292 Cal / 38.5g Carbs}
...........................8 km run (#12) [41 min 07 sec] slow but an improvement on recent days
Breakfast 2 (8am): Toast, mackerel pate {184 Cal / 20.3g Carbs}

Snack (11am): Oatmeal cookie {124 Cal / 20.5g Carbs}
...........................8 km jog

Lunch (12.30pm): Chicken tikka, fennel seed paratha, pickles, salad {447 Cal / 27.6g Carbs}
Figs, Greek yoghurt, pistachios {150 Cal / 17.6g Carbs}

Dinner (6pm): Thai green curry (prawn & cashew), jasmine rice {563 Cal / 51.8g Carbs}
Pineapple, kiwi, yoghurt, pecans {181 Cal / 17.9g Carbs}

5 cups of coffee {4 of them decaf)

Calories 1983
Carbs 200.9g
Protein 108.5g
Fat 77.0g (Sat Fat 20.7g / Trans fats 0.4g)

All food cooked from scratch, if you would like any recipes, please just ask
 
FBG 6.4
Yesterdays exercise
30 mins exercise bike
15 mins weights
10 mins jump rope
10 yoga
Food
B - Avocado, 2 squares of Lindl 90%
L - Bacon lettuce wrap x2
D - Konjac noodles with Aberdeen Angus mince with green veg and mushrooms
Snacks
Packet of serious pig cheese crunch
Cucumber, olives.
Drinks
Green tea with matcha
Mint tea, camomile tea
Yogi bedtime herbal tea
3 Cups of decaf tea with unsweetened almond milk
Cup of warm unsweetened almond milk
 
Friday
Libre 4.9
Yesterdays food
B/cheese frittata asparagus Greek yogurt raspberries almonds benecol
A/protein shake & almond milk
S/ latte collagen Brazil nuts
L/heylo ham & cheese toastie tangerine
D/pork sausages stuffed mushrooms carrots broccoli brussels bisto snowball
Exercise
10 minutes indoor row
3x12 back extensions
3x12 sissy squats
3x12 leg curls
3x12 leg extensions
3x13 inner abductors
3x12 outer abductors
3x12 lat pulldowns
3x13 seated rows
3x12 bench press
3 mile walk
 
Libre 5.3
Yesterdays food
B/scrambled eggs with mozzarella Greek yogurt raspberries almonds benecol
S/latte collagen Brazil nuts
L/heylo cheese& ham toastie tangerine
D/chicken tikka Marsala & cauliflower rice
Exercise
3 mile walk
Pm
Peloton
20 minutes Christmas ride
5 minutes post ride stretch
 
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