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