Introduction

I’m currently attending the UK’s and possibly the world’s first open-access Type 2 Diabetes (T2D) reversal programme, created and run by Eddy and Claire Marshall over at: Dia-Beat This!

Eddy lost 50lbs over a five month period and 13 months after diagnosis was taken off the Diabetic Register, having been judged to be free of all signs of Type 2.

The intention of this blog is to log everything I eat on a daily basis, along with the nutritional information of each item and a daily summary of the totals for the recorded information.

I will also be logging my blood glucose levels in mmol/L along with the date & time of each reading. I will be keeping records of my weight, BMI, and the number of steps (daily) taken.

My intention is to also keep a daily video diary and will link to it or stream it from this site.

So, for now wish me luck.

P.s. My starting stats:

Weight: 85kg
Height: 175cm
Blood Glucose(BG): 7.8 (avg) over past 7 days

10-04-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Nuts Pumpkin Seeds 30 g 167.70 3.30 0.42 9.00 14.70 1.80
Breakfast Nuts Sunflower Seeds 30 g 175.20 6.00 0.51 6.23 15.30 0.00
Breakfast Nuts Almonds 20 g 125.80 1.40 0.84 0.04 0.02 1.40
Breakfast Drinks Black Coffee (Ground) 2 cup 4.00 0.00 0.00 0.56 0.10 0.00
Dinner Vegetables Green Vegetable Selection 260 g 247.00 10.92 6.24 7.28 17.16 9.36
Dinner Vegetables Vegetable and Quinoa Mix 500 g 295.00 43.50 9.50 14.50 3.50 16.50
Total 1014.70 65.12 17.51 37.61 50.78 29.06

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 2278 6.8 mile bike ride (25:52) Happy

 

BG (mmol/L) Time Notes
6.5 08:52
6.9 13:23 2 hours after eating seeds
4.8 14:46
4.4 21:52
5.95 (avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral Fat BMR (kcal) Muscle (kg)
 13:54  80.4 52.2 25.0 2.97 26.3 13 1371 55.3

 

09-04-2017

 

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Vegetables Carrot 100 g 41.00 9.58 4.54 0.93 0.24 2.80
Breakfast Legumes Houmous (Tesco) 182 g 582.40 16.02 1.09 14.01 49.50 8.74
Breakfast Fruits Apple (Gala) 220 g 114.40 30.38 22.86 0.57 0.37 5.28
Lunch Salads Mediterranean Salad (Morrisons) 500 g 125.00 17.50 15.50 5.50 2.00 7.00
Total 862.80 73.48 43.99 21.02 52.12 23.82

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 2184 30 mile bike ride (240) Happy

 

BG (mmol/L) Time Notes
5.1 16:31 Taken after a 30 mile bike ride
6.2 19:15 2 hours after eating a tuna salad
5.65 (avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral Fat BMR (kcal) Muscle (kg)
10:13 79.8 53.0 23.4 2.47 26.1 13 1370 54.6

 

08-04-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Nuts Pumpkin Seeds 20 g 111.80 2.20 0.28 6.00 9.80 1.20
Breakfast Nuts Sunflower Seeds 20 g 116.80 4.00 0.34 4.16 10.20 0.00
Breakfast Nuts Almonds 10 g 62.90 0.70 0.42 0.02 0.01 0.70
Dinner Vegetables Vegetable and Quinoa Mix 250 g 147.50 21.75 4.75 7.25 1.75 8.25
Total 439 28.65 5.79 17.43 21.76 10.15

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 5047 22 mile cycle (480) Happy

 

BG (mmol/L) Time Notes
6.9 09:06
4.8 18:30
5.85 (avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral Fat BMR (kcal) Muscle (kg)
09:10 79.8 52.9 23.5 2.47 26.1 13 1370 54.6

 

07-04-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Fruits Apple (Gala) 80 g 41.60 11.05 8.31 0.21 0.14 1.92
Snack Nuts Pumpkin Seeds 20 g 111.80 2.20 0.28 6.00 9.80 1.20
Snack Nuts Sunflower Seeds 20 g 116.80 4.00 0.34 4.16 10.20 0.00
Snack Nuts Omega Seed Mix 40 g 225.20 4.40 0.80 8.40 18.80 6.40
Breakfast Drinks Black Coffee (Ground) 3 cup 6.00 0.00 0.00 0.84 0.15 0.00
Dinner Recipes Green Thai Curry Vegetable Frittata 1 serving 1347.00 16.06 6.17 50.13 68.33 5.95
Total 1848.4 37.71 15.90 69.73 107.42 15.47

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 5646 Cycling (45) Happy

 

BG (mmol/L) Time Notes
7.1 09:30
5.8 12:55 80g of sunflower and pumpkin seeds eaten 20 earlier
5.1 14:03 4 miles and 40 minute bike ride later
5.5 20:47 Yay, look at that!!
5.87 (avg) Very happy

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral Fat BMR (kcal) Muscle (kg)
10:53 1.0 52.1 25.0 2.92 26.4 13 1373 55.4

 

06-04-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 3 cup 6.00 0.00 0.00 0.84 0.15 0.00
Lunch Vegetables Pickled Onions (Morrisons Saver) 45 g 8.55 1.22 1.22 0.27 0.05 1.08
Lunch Vegetables Carrot 160 g 65.60 15.33 7.26 1.49 0.38 4.48
Lunch Vegetables Celery 100 g 7.00 0.90 0.90 0.50 0.20 1.10
Lunch Legumes Chilli Houmous 182 g 462.28 26.21 10.56 12.74 30.76 14.56
Lunch Legumes Houmous (Tesco) 182 g 582.40 16.02 1.09 14.01 49.50 8.74
Total 1833.83 71.39 27.20 55.89 100.21 34.91

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 5894 Cycling (60) Happy

 

BG (mmol/L) Time Notes
6.4 08:55 Nil by Mouth since 21:00 hrs last night
7.5 11:02 2 Black coffees later!!!!
6.5 14:00 45 minute bike and a little houmous, carrot and celery later
6.0 16:00

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral Fat BMR (kcal) Muscle (kg)
09:48 81.0 51.9 25.4 3.00 26.4 13 1373 55.5

 

05-04-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 2 cup 4.00 0.00 0.00 0.56 0.10 0.00
Lunch Recipes Moroccan Style Soup 580 g 382.80 44.08 12.18 21.46 8.70 21.46
Snack Nuts Cashew Nuts 275 g 1597.75 82.94 13.78 46.31 131.37 9.08
Dinner Recipes Vegetable & Quinoa Frittata 1 serving 782.00 24.17 7.17 31.90 19.57 8.25
Total 2766.55 151.19 33.13 100.23 159.74 38.79

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 5481 Cycling (45)

Climbing (150)

Happy

 

BG (mmol/L) Time Notes
8.9 09:49 Metformin taken last night and only 1 cup of black coffee
7.6 11:40 2 hours after drinking black coffee
5.8 13:56 No food or drink since this morning and after a 45 minute cycle
6.4 16:16 Nothing to eat or drink for over 2 hours
7.2 21:06 4 hours after eating cashew nuts and 2 1/2 hours climbing
7.18 (avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral Fat BMR (kcal) Muscle (kg)
12:35 81.0 52.2 24.9 2.92 26.4 13 1373 55.4

 

04-04-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 2 cup 4.00 0.00 0.00 0.56 0.10 0.00
Lunch Grains Pumpkin Seeds 25 g 144.75 3.80 0.28 6.10 11.40 1.33
Lunch Grains Sunflower Seeds 25 g 148.25 4.65 0.43 4.95 11.88 1.50
Dinner Recipes Moroccan Style Soup 175 g 115.50 13.30 3.68 6.48 2.63 6.48
Dinner Recipes Low Carb Focaccia Bread 150 g 634.50 8.19 4.95 26.90 53.57 12.74
Total 1047 29.94 9.33 44.98 79.57 22.04

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 5151 Cycling (90) Happy

 

BG (mmol/L) Time Notes
7.3 14:07 2 black coffees and approximately 1 hour cycling and walking
6.3 16:57 Only eaten around 50 g of seeds
6.8 (avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral Fat BMR (kcal) Muscle (kg)
10:10 80.3 52.9 23.6 2.49 26.2 13 1371 54.7

 

03-04-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 2 cup 4.00 0.00 0.00 0.56 0.10 0.00
Lunch Legumes Houmous (Tesco) 364 g 1164.80 32.03 2.18 28.03 99.01 17.47
Lunch Vegetables Celery 150 g 10.50 1.35 1.35 0.75 0.30 1.65
Dinner Vegetables Vegetable and Quinoa Soup 500 g 220.00 33.00 21.00 6.00 3.50 15.00
Total 1399.30 66.38 24.53 35.34 102.91 34.12

 

Sleep Stress Steps Activity (mins) Mood Notes
7 1 2111 Happy

 

02-04-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Legumes Houmous (Tesco) 150 g 480.00 13.20 0.90 11.55 40.80 7.20
Breakfast Drinks Black Coffee (Ground) 1 cup 2.00 0.00 0.00 0.28 0.05 0.00
Lunch Vegetables Spinach 100 g 23.00 3.63 0.42 2.86 0.69 2.20
Lunch Legumes Chickpeas (Tesco) 150 g 192.00 24.15 0.00 10.80 4.35 0.00
Lunch Fish Tuna chunks in Spring Water (John West) 1 can 127.00 0.00 0.00 30.20 0.60 0.00
Lunch Grains Sunflower Seeds 30 g 177.90 5.58 0.51 5.94 14.25 1.80
Lunch Grains Pumpkin Seeds 30 g 173.70 4.56 0.33 7.32 13.68 1.59
Total 960.6 22.34 1.74 55.29 69.38 10.59

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 43,022 Fell Walking A Walk 16 miles 5300ft ascent  9 hours Tired Great day on the fells

 

BG (mmol/L) Time Notes
NO ACCU STRIPS

 

01-04-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 2 cup 4.00 0.00 0.00 0.56 0.10 0.00
Breakfast Eggs Hard Boiled (Pickled) 2 egg 109.66 3.14 0.43 10.97 6.04 0.43
Lunch Fish Hot Smoked Salmon Fillets (Tesco) 3 fillet 606.00 13.50 5.40 63.30 33.00 1.50
Dinner Fish Smoked Mackerel Fillets (Tesco) 200 g 654.00 5.80 4.00 45.60 49.40 1.80
Total 1373.66 22.44 9.83 120.43 88.54 3.73

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 10081 Happy

 

BG (mmol/L) Time Notes
NO ACCU STRIPS

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral Fat BMR (kcal) Muscle (kg)
09:01 80.5 52.7 23.9 2.5 26.3 13 1371 54.8