10-03-2017

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
Breakfast Legumes Houmous (Tesco) 200 g 640.00 17.60 1.20 15.40 54.40 9.60
Breakfast Vegetables Carrot 100 g 41.00 9.58 4.54 0.93 0.24 2.80
Snack Nuts Mixed Nuts (Spar) 50 g 320.00 4.70 1.65 8.50 29.15 2.50
Lunch Salads Sweet  Mediterranean Salad 135 g . 4.73 4.73 1.76 0.68 2.57
Lunch Poultry Tikka Chicken Breast Slices 200 g 242.00 4.60 4.40 4.80 3.60 0.00
Snack Meat Mattessons Savagers Chorizo 70 g 295.40 1.40 0.35 17.50 23.80 0.00
Snack My_Category1 Salted Popcorn 20 g 97.60 8.38 0.06 3.22 5.30 1.72
Snack Meat Pork Scratchings (Mr Porky) 35 g 210.70 0.25 0.07 16.73 15.93 0.00
Dinner Fish Hot Smoked Salmon Fillets (Tesco) 2 fillet 404.00 9.00 3.60 42.20 22.00 1.00
Total 2256.7 60.23 2.60 111.88 155.24 20.19

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 4230 Un-happy In the office and no BG readings today

 

09-03-2016

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
Snack Vegetables Carrot 100 g 41.00 9.58 4.54 0.93 0.24 2.80
Snack Legumes Houmous (Tesco) 200 g 640.00 17.60 1.20 15.40 54.40 9.60
Snack Nuts Mixed Nuts (Spar) 50 g 320.00 4.70 1.65 8.50 29.15 2.50
Lunch Salads Greek Salad (Tesco) 1 box 239.00 4.80 0.40 6.10 21.10 2.60
Lunch Poultry Chicken Breast (Tesco) Sliced 120 g 136.80 1.68 0.96 27.12 2.40 0.00
Snack Meat Pork Scratchings (Mr Porky) 70 g 421.40 0.49 0.14 33.46 31.85 0.00
Dinner Fish Skinless & Boneless Cod Loin 140 g 99.40 0.00 0.00 23.66 0.56 0.00
Dinner Legumes Broad Beans 120 g 116.40 14.04 1.56 9.48 0.72 7.80
Dinner Vegetables Farmhouse Mixed Vegetables (Tesco) 265 g 135.15 15.64 9.81 9.28 1.86 9.01
Total 2155.15 68.53 20.26 134.77 142.43 34.31

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 4360 Skiing (60) Unhappy Not pleased about my BG readings

 

BG (mmol/L) Time Notes
8.8 07:30 First reading no food or drink
9.8 12:00 1 hour after eating a snack
7.8 22:30 3 1/2 hours after eating cod and veg.
8.8 (avg)

 

08-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 5 cup 10.00 0.00 0.00 1.40 0.25 0.00
Snack Meat Pork Scratchings (Mr Porky) 35 g 210.70 0.25 0.07 16.73 15.93 0.00
Lunch My_Category1 Mozzarella & Sprouted Pea & Bean Salad 300 g 417.00 27.00 4.50 22.50 21.30 9.30
Lunch Poultry Fiery Piri Piri Chicken Chunks 180 g 223.20 7.74 4.50 39.06 3.60 1.62
Dinner Meat Ribeye Steak (ASDA) 220 g 404.80 0.00 0.00 52.80 21.78 0.00
Total 1265.70 34.99 9.07 132.49 62.86 10.92

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 2841 Happy Had a headache pretty much all day. Not something I normally suffer from

 

BG (mmol/L) Time Notes
8.8 09:35 First reading pre food or drink. Grrr
8.8 12:00 Second reading and no food only black coffee, Grrrr
7.8 16:15 Three hours after eating a bloody mozzarella and bean salad, Grrrrr

 

07-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 4 cup 8.00 0.00 0.00 1.12 0.20 0.00
Breakfast Fruits Apple (Ambrosia) 160 g 84.80 18.56 18.56 0.96 0.80 1.92
Snack Meat Pork Scratchings (Mr Porky) 35 g 210.70 0.25 0.07 16.73 15.93 0.00
Lunch My_Category1 Mozzarella & Sprouted Pea & Bean Salad 300 g 417.00 27.00 4.50 22.50 21.30 9.30
Lunch Poultry Chicken Breast (Tesco) Sliced 200 g 228.00 2.80 1.60 45.20 4.00 0.00
Dinner Recipes Butternut Squash, Chicken and Tarragon Traybake 1 serving 411.00 17.10 9.40 35.50 21.20 4.60
Dinner Vegetables Peas & Chantenay Carrots 250 g 235.00 20.50 13.00 7.75 11.25 10.75
Snack Drinks Low Calorie Ginger Ale (Tesco) 500 ml 5.00 0.50 0.50 0.00 0.00 0.00
Total 1599.5 86.71 47.63 129.76 74.68 26.57

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 2589 Happy

 

BG (mmol/L) Time Notes
7.9 09:10 First reading pre drink or food
5.0 13:22 Nothing to eat or drink for 3 hours
6.7 15:15 At least 2 hours after eating! Grr
6.5 (avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral BMR (kcal) Muscle (kg)
11:42 81.1 52.1 25.1 3.00 26.5 13 1382 55.6

 

06-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 4 cup 8.00 0.00 0.00 1.12 0.20 0.00
Breakfast Eggs Hard boiled egg 2 egg 156.00 1.12 1.12 12.58 10.60 0.00
Lunch My_Category1 Mozzarella & Sprouted Pea & Bean Salad 300 g 417.00 27.00 4.50 22.50 21.30 9.30
Snack Legumes Houmous (Tesco) 100 g 320.00 8.80 0.60 7.70 27.20 4.80
Snack Vegetables Carrot 60 g 24.60 5.75 2.72 0.56 0.14 1.68
Snack My_Category1 Edamame Bean & Coriander Snack Salad 120 g 130.80 5.52 1.92 7.68 7.68 4.44
Snack Drinks Double Strength Lemon Squash (Tesco) 500 ml 10.00 0.50 0.50 0.50 0.50 0.50
Snack Meat Pork Scratchings (Mr Porky) 70 g 421.40 0.49 0.14 33.46 31.85 0.00
Total 1487.80 49.18 11.50 86.10 99.47 20.72

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 3874 Happy

 

BG (mmol/L) Time Notes
7.1 08:25 Pre food or drink
7.5 12:40 2hrs after eating 2 hard boiled eggs and drinking 4 cups of black coffee
5.4 22:00 No food or drink since 14:15
6.6(avg)

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral BMR (kcal) Muscle (kg)
11:24 81.1 52.3 24.6 2.68 26.5 13 1382 55.3

 

05-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 1 cup 2.00 0.00 0.00 0.28 0.05 0.00
Breakfast Fruits Apple (Ambrosia) 50 g 26.50 5.80 5.80 0.30 0.25 0.60
Breakfast Nuts Brazil Nuts 40 g 280.40 1.16 0.92 6.52 6.56 2.16
Breakfast Nuts Cashew Nuts 40 g 232.40 12.06 2.00 6.74 19.11 1.32
Lunch Fish Hot Smoked Salmon Fillets (Tesco) 1 fillet 202.00 4.50 1.80 21.10 11.00 0.50
Lunch Vegetables Crispy Carrot & Sweetcorn Salad (ASDA) 330 g 82.50 9.57 9.57 3.63 1.65 6.93
Snack Legumes Houmous (Tesco) 150 g 480.00 13.20 0.90 11.55 40.80 7.20
Total 1305.8 46.29 20.99 50.12 79.42 18.71

 

Sleep Stress Steps Activity (mins) Mood Notes
10 1 2751 Happy

 

BG (mmol/L) Time Notes
7.0 10:15 First reading pre food or drink

 

Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral BMR (kcal) Muscle (kg)
10:14 81.1 52.6 24.1 2.51 26.5 13 1382 55.1

Video diary

I’m keeping a video diary filmed during the course of the reversal process and to date, have kept records of my time skiing in France in February, my home office and last night I recorded the preparation and result of one of Claire’s recipes: Claire’s Curried Chickpea, Pepper & Spinach sides.

The video’s will be given to Eddy at Dia-Beat This! For him to use as he sees fit. (Gulp!)

04-03-2017

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 Fruits Apple (Gala) 100 g 52.00 13.81 10.39 0.26 0.17 2.40
Snack Meat Peperami Firestick 25 g 130.00 1.10 0.65 5.75 11.00 0.00
Snack Eggs Hard boiled egg 2 egg 156.00 1.12 1.12 12.58 10.60 0.00
Snack Dairy Cheddar cheese 40 g 161.20 0.51 0.21 9.96 13.26 0.00
Lunch Recipes Harissa Mushrooms & Rocket Salad 1 serving 179.00 19.48 11.93 12.94 6.93 5.33
Dinner Recipes Curried Chickpeas, Peppers & Spinach 2 serving 397.30 74.28 8.02 24.00 6.32 22.18
Total 1079.50 110.30 32.32 66.05 48.38 29.91
Sleep Stress Steps Activity (mins) Mood Notes
10 1 6445
BG (mmol/L) Time Notes
6.0 09:02 First reading pre food and drink
Systolic Diastolic Heart Rate (bpm) Time
122 82 87 09:12

03-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Drinks Black Coffee (Ground) 4 cup 8.00 0.00 0.00 1.12 0.20 0.00
Breakfast Fruits Apple (Gala) 100 g 52.00 13.81 10.39 0.26 0.17 2.40
Lunch My_Category1 Mozzarella & Sprouted Pea & Bean Salad 300 g 417.00 27.00 4.50 22.50 21.30 9.30
Snack Fish Salmon Flakes with Honey (Tesco) 100 g 208.00 6.30 3.50 22.80 10.10 0.50
Snack Fish Hot Smoked Salmon Fillets (Tesco) 1 fillet 202.00 4.50 1.80 21.10 11.00 0.50
Dinner Poultry Chicken Mini Roasts (Tesco) Cooked 438 g 712.64 12.07 4.26 90.44 32.91 2.84
Total 1599.64 63.68 24.45 158.22 75.68 15.54
Sleep Stress Steps Activity (mins) Mood Notes
10 1 1042 Happy
BG (mmol/L) Time Notes
5.5 08:00 First reading of the day and after I remembered to take my Metformin the night before
7.7 16:50 Taken at least 2 hours after eating!
8.85 avg
Time Weight (kg) Water (%) Fat (%) Bone (kg) BMI Visceral BMR (kcal) Muscle (kg)
08:30 81.8 52.1 24.9 2.70 26.7 14 1383 55.4

02-03-2017

Meal Type Item Qty Unit Cals Carbs Sugars Proteins Fats Fibre
Breakfast Fruits Apple (Gala) 100.00 g 52.00 13.81 10.39 0.26 0.17 2.4
Snack Vegetables Carrot 70.00 g 28.70 6.706 3.178 0.65 0.17 1.96
Snack Vegetables Celery 40.00 g 2.80 0.36 0.36 0.20 0.08 0.44
Snack Legumes Houmous (Tesco) 60.00 g 192.00 5.28 0.36 4.62 16.32 2.88
Snack Drinks Black Coffee (Ground) 4.00 cup 8.00 0 0 1.12 0.20 0
Lunch My_Category1 Greek Salad (Tesco) 1.00 box 239.00 4.80 0.40 6.10 21.10 2.60
Lunch Poultry Flame Grilled Chicken Breast 180.00 g 192.60 0.72 0.54 41.94 2.34 0.36
Dinner Recipes Beef & Butternut Squash Stew 1.00 serving 526.05 46.94 15.21 33.00 18.29 7.17
Dinner Fruits Raspberries 78.00 g 24.96 3.588 3.588 1.09 0.23 1.95
Dinner Fruits Blueberries 78.00 g 24.38 5.36 5.36 0.49 0.20 1.37
Dinner Fruits Strawberries 88.00 g 26.40 6.248 5.28 0.70 0.09 0.968
Dinner Dairy Single Cream (Tesco) 100.00 ml 194.00 2.2 2.2 3.30 19.10 0
Dinner My_Category1 Xylitol 23.00 g 55.20 23 0 0.00 0.00 0
Total 1566.09 119.01 46.87 93.47 78.29 22.09
Sleep Stress Steps Activity (mins) Mood Notes
10 1 3799 60 Happy
BG (mmol/L) Time Notes
6.0 08:04 First reading of the day, first thing in the morning
8.0 10:37 After 2 black coffees and a Gala apple
6.0 21:06 Taken after 3 1/2 hours of no food or drink
6.66 (avg)