What did you eat yesterday?

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Breakfast 2 Weetabix 2 toast
Lunch chicken sandwich and small bag of crisp
Dinner 9 inch margarita pizza checked my blood glucose levels at 8.30 pm was 18.7 rediculos really
 
Phil45 said:
Breakfast 2 Weetabix 2 toast
Lunch chicken sandwich and small bag of crisp
Dinner 9 inch margarita pizza checked my blood glucose levels at 8.30 pm was 18.7 rediculos really
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Sounds like some menu changes may help to bring the levels down. Do you know what kind of adjustments you could try?
 
Yesterday (I don’t know what happened to eating veg! Will do better today)
Breakfast: none (paid for this later with a bad headache and high ketones)
Lunch: scrambled egg and cheese wrap
Dinner: burger on a roll with salad
Snacks: paracetamol, white magnum
 
Phil45 said:
Tbh it's all new to me looking for advice
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Hi Phil - some ideas for you.

If you are ok eating eggs (and don't worry about the old advice about only having them rarely they are actually good for maintaining a healthy cholesterol level)and by the looks of your list you like pizza so this is a nice tasty alternative.

1. Buy some frozen mixed peppers pieces and keep them in the freezer to use a small number at a time - I'm talking four little pieces so this is why it is best to keep frozen ones as fresh would go off before you can use them all.

2.Buy some dried oregano or mixed herbs - you will use this often.

3. Buy some fresh tomatoes and cut the skin and flesh up into cubes (you can use the seeds and juice for something else or just mix it into a salad dressing or other recipe) and put it in a freezer bag and keep in the freezer to use the same way as the mixed peppers.

4. Either chop up an onion into very small cubes and freeze or buy some ready frozen onion (I like red onion for extra interest) and keep it in the freezer.

Once you have these ingredients you can easily make pizza-tasting breakfast food and if you don't mind eating the same thing for lunch too they are great cold to take as a packed lunch.


Whisk some eggs up and put them into silicon muffin trays and pop some of the herbs (just a sprinkle) a few of the pieces of peppers, onions, tomatoes into each one and then zap in the microwave until they are cooked - about 2 minutes but keep an eye on them and adjust according to the power of your microwave. You can do them in a conventional oven if you prefer.

Once they are cooked you can pop them out of the cases and you have individual pizza style eggy bites.

You can add other things to make them even more yummy - like little chunks of cheese, bits of cooked bacon, ham, chunks of salami.

They are delicious and do not cause problems with spiking blood sugars.

The trick is to find things that don't have flour, rice, potato, and starches in them because those are carbs and carbs make your blood sugars worse. So sadly the things you listed all have big carb contents.

The good news is that you can make crisps that are not carby - by using a potato peeler to make thin pieces of celeriac ( I get mine from Tesco) and then shallow frying in olive oil until they turn a golden brown and then sprinkling with salt - these are nicer than potato crisps - but they take much longer than buying ready made ones which is a downside.

You can also make very low carb bread loaves at home (I bought a bread machine) but again that requires buying new ingredients you won't yet know about or you can buy very low carb bread ready made (but it is expensive) or you can make something called 90 second microwave bread (find on Youtube) which makes enough for a single meal/sandwich and is quick but not completely like real bread but better than no bread - most people find standard bread - even wholemeal is a non-starter because it causes huge blood sugar rises.

Pop along to my Facebook page (link under this comment) that I started when I began exploring how to enjoy my food while making choices that were good for my blood sugar control.

Early days yet - you'll soon get the hang of things.

Top Tip - swap out crisps and have a pack of Mr Porky scratchings instead. Also if you are on Facebook - the group Easy Keto and Low Carb UK is a massively helpful place to find out about foods that will be helpful to your journey in getting happy and healthy.

And of course there are threads on this forum with tons of info too. I started a thread on this forum called Let's Learn to Bake/Cook Keto with lots of images and recipes for 'safe' versions of many favourite foods. You may not feel up to making many of them at this stage but it gives you an idea of the sort of food you can eat - as long as you swap out the old ingredients and use new very low carb ones instead.
 
Well @Phil45 the problem is the amount of carbohydrate you are eating. 2 weetabix would send my BG through the roof so adding in two toast is not good. Bread is high in carbs as are crisps and pizza base. if you lower the portion size or try alternatives I'm sure you'll see an improvement
 
Wed
B - 1 Slice of Wholemeal toast buttered with sugar free marmalade (9g carb per slice wholemeal bread) 1/2 apple

L - Sandwich, (2 slices of low sugar low carb wholemeal bread)
Cheddar Cheese, thinly sliced radishes , finely chopped celery & thinly sliced mini sweet pepper, a mountain of rocket, mayo & seasamee seeds
1/2 apple

Snack - chopped nuts (seasoned with salt & pepper)

D - Crab Salad, not real crab but crab sticks - 8 shredded, 1 chopped tomato, diced cucumber, served on chopped green leaves & potato free potato salad (made with boiled sliced radishes) no mayonnaise today had to use salad cream but it was ok and sugars weren’t spiked to high
2 ryvitas (buttered & peanut butter)
 
Today.
Breakfast - My own home made keto version of Weetabix - made from almond flour and bran and dehydrated in a fan oven. With almond milk and four maple flavdrops.
Screenshot 2021-06-16 at 22.22.14.png

Lunchtime.
Truffle Brie
some M&S pork scratchings
a tiny taste of my husband's lunchtime pork pie.

Evening meal.

I made crispy beef by cutting leftover roast beef into thin strips and dredging them in coconut flour and a bit of salt and then shallow frying in olive oil. Then I made a sauce with a half inch of carrot cut into very thin strips, some frozen pepper pieces and some onion and ginger root and a splosh of lee kum oyster sauce with a splosh of Franks hot sauce and sesame oil and some orange citrus oil and stirred the crispy beef into it and served it over a pack of Shiritaki konjac udon noodles.

Used the rest of the M&S pork scratchings as prawn cracker substitute.

All day drinking sparkling spring water or Earl Grey decaff tea.
 
Thursday
B - 2 Slices Toast buttered one with marmite other with no added sugar marmalade
L - Sandwich Mature Cheddar Cheese, & Salad Mountain (crispy lettuce cucumber,finely chopped radish & celery, mayo, sandwich piccalilli & chia seeds)
1/2 Apple & a small packet crinkly mini cheddars
D - 1/2 Quiche (crust less) & pickled gherkins
1/2 Apple & nutty snack bar
 
Friday
B - Chopped Nuts, Full fat Greek Yoghurt & handful of frozen Blueberries
L - Sandwich Homemade sandwich spread Finely Diced Carrot, Onion, Celery, Chia Seeds Mustard & Mayo
1 Apple
Snack - Cake (from Cake Shop - ate half)
D - Homemade Chilli frozen with Rice mixture of Brown rice, Quinoa & Pearl Barley
Fruit & Nut Bar

Saturday
B - 2 Slices of wholegrain Toast (9g carb per slice) Buttered with Marmite & Sugar Free Marmalade
L - Small Ginsters Cornish Pasty & 2 pickled gherkins (pasty from the freezer it’s been in there an ages and needed eating) surprisingly my sugars were ok less than +2 spike when tested 2.5 hrs after lunch
D - Chilli from freezer & rice same as yesterday (I’m eating a portion in 2 meals now)
Cheddar Cheese, Apple & nuts
 
Good morning. Hmm, yesterday....

BR - 10g All bran, 10g Shreddies, 50g Banana, 50g Skimmid Milk (22.9g Carbs)
MS - 80g Nectarine, one rice cake with 10g Butter (10.9g Carbs)
LU - 20g Cheese, 150g Cucumber, 15g Heinz Salad Cream (5.3g Carbs)
AS - 44g M&S Eclair (5.6g Carbs)
TE - 100g Chicken Breast, 150g Green beans in 6g Butter (4.4g Carbs)
ES - 100g Raspberries (11.9g Carbs)
NI - 150g Strawberries, 100g Red Wine (11.6g Carbs)

All in - 79.4g Carbohydrates

113.6mg Cholesterol
15.7g Saturated Fats (37g All Fats)
33.4g Fibre (a bit low)
3g Salt
47.5g Protein

Low calorie count 992.2 Cals. Still on final weight loss drive (which is proving a tad harder).
 
This week's menu planning:
Friday Chicken and Leeks with Blue Cheese
Yesterday Steak and Salsa Verde, Asparagus and Tender-stem Broccoli
Today Duck Breast, Pickled Shiitake Mushrooms and Soy Spring Onions (my wife and son are cooking)
Monday Mongolian Beef + Cauli Rice
Tuesday Pork Tenderloin with Ponzu Dressing
Wednesday Fish (whatever looks good on the fish counter - last week I did Hake)
Thursday Cumberland Sausage with Onion Gravy
Friday Home made Doner Kebab
 
SUNDAY
Breakfast
Toast 1 slice with butter & sugar free marmalade (Keto Bread)

Lunch
sandwich (2slices of Warburtons wholemeal bread)
ham & picalilli (about2 teaspoons of sandwich piccalilli mixed with chopped / diced cucumber & celery) and a small mountain of salad leaves, packet of crinkly mini cheddars 1 Apple

Dinner
4 mini sausages (cocktail sausages) sweet potato wedges air fried air Fryed tomato
1 Apple 2 sesam ryvitas buttered & peanut butter



MONDAY
Breakfast
1 slice toast (keto bread) 1/2 apple

Lunch
Sandwich Ham Cheese plus Salad mountain of 2 Finely chopped Radishes,1 mini pepper finely chopped Shiced Cucumber & Beetroot leafs, Mayo & Chia Seeds
1/2 Apple

Snack
Chopped Nuts (seasoned with salt‘n pepper)

Dinner
2 medium sized vegetable spring rolls (homemade frozen then air fried) 6 Big Prawns pan fried
dip for spring rolls a Tablespoon of Thai Sweet Chilli Sauce & Chopped Nuts (should’ve skipped on the sweet chilli sauce having just tested..oops)
Side Salad 1/2 Big tomato (diced) shredded Beetroot leafs, Diced Cucumber & Radish,Full Fat Mayo,
Black Sesame Seeds
 
This week's menus:

Friday Home-made Doner Kebabs
Saturday Stilton Stuffed Chicken Breasts
Yesterday Roast Pork
Today Cuban Picadillo
Tomorrow Chicken & Asparagus Quiche
Wednesday Braised Beef with Horseradish
Thursday Portuguese Devil Curry
Friday Harissa Kofta Lettuce Cups
 
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Can someone tell me were I can find Burgen Bread?? I take it that it is bread. If you could tell me the shop I will see if I can find it here in Jersey. Thanks.
 
Janis Blondel said:
Can someone tell me were I can find Burgen Bread?? I take it that it is bread. If you could tell me the shop I will see if I can find it here in Jersey. Thanks.
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There were a few shops in the UK that sold it, Tesco, Morrison's, Asda, Co-Op, Sainsbury's but very few stores actually stock it these days I assume due to poor sale so people are having more and more trouble getting their hands on it xx
 
The latest menu plans:

Yesterday Shawarma Chicken Kebabs, Turmeric Spiced Chicken Kebabs and Glazed Pork Skewers
Today Chilli con Carne
Tomorrow Roast Lamb, Leeks and Savoy Cabbage
Monday Turkey Stew with Wasabi Pork Crunch
Tuesday Moroccan Chicken with Cauliflower Couscous
Wednesday Spanish Hake Bake
Thursday Harissa Kofta Lettuce Cups
Friday Hot Pork with Kebab Dressing
 
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