Having fruit before working out seems to be working out great. My blood sugar was 90 when I wok up, so on the drive to the gym I had 1/2 a cup of grapes and 1/2 a cup of honeydew melon.
All I can say about the workouts is that I now know I clearly have not been pushing myself very hard. I mean, I watch the people on Biggest Loser and they are all grunting, sweating bullets. Not sure I can say the same thing with my walks around my office. 😀
So yesterday workout:
- 5 minute warm up
- seated row (2 x 25 at 45 pounds)
- leg curls (2 x 25 at 40 pounds)
- Torso rotation (4 x 10) using 10 pound kettle bell – that exercise looks like this – and I counted both sides as 1:
That one was hard people – you have to leave your feet about an inch off the mat (okay, I may have put my feet down on a few reps!)
- 35 minutes cardio – normal pace was 120 strides per minute for 3 minutes and then a sprint for 1 minute – my last sprint was at 200 strides per minute. Whew!
Literally after 55 minutes of this routine I am actually spent. Feels good though!
I want to apologize in advance for my photography skillz – my camera was in the car and it was raining cats and dogs so my blackberry camera came to the rescue. 😀
Breakfast was an egg white/egg omelet: 1 egg, 1/2 cup egg white, 2 slices nitrate free bacon, roasted red peppers and baby spinach with salsa and 2 tablespoons acocado. On the side I had a very dry orange on the side.
The above meal was 283 calories, 14 fat, 16 carbs, 4.6 fiber and 21 protein, or 7 WW points.
But by about 11:00, I was starving. So I had a pear and an ounce of hard salami. That did the trick!
Then around 1:30 I was finally hungry for lunch. So simple. I have to tell you that my bag of salad was big enough for me to eat 3 of the bowls you see below!
I realized after I downloaded this picture that I hid most of the good stuff: chopped roasted red peppers, carrots, cucumbers, 1 cup cole slaw mix, chopped romaine, 2 tablespoons avocado and 4 ounces of cooked taco beef (made with 90% lean beef).
But guess what? No salad dressing on Paleo. So I took a baby food jar of salsa and tossed my salad in that (and maybe some extra hot sauce!). Lunch comes in at 437 calories, 22 fat, 24 carbs, 10 fiber and 36 protein, or 11 WW Points.
So see how I highlighed 24 carbs? My blood sugar before lunch was 120. So I took 4 units of insulin for lunch (I take 1 unit of insulin for every 5 grams of carbs I eat – this works for me – check with your doctor 😀 ). An hour after I ate my salad my blood sugar dropped to 47. 🙁
So I had to drink a 10 ounce bottle of orange juice and Reeses’ peanut butter cup to bring me back up – I almost lasted two days with no added sugar! 😀
The next dish that jumped to mind was chili! My husband is just happy that I made chili without beans. 😀
Paleo Chili Mac (the Mac part is just for me – pretty sure after Tony nearly threw up when I served him spaghetti squash and quinoa meatballs a while back, that was a red flag: Tony doesn’t like spaghetti squash, meatballs or quinoa!)
Mine made 10 cups – each cup 300 calories, 19 fat, 8 carbs, 2.2 fiber and 23 protein, or 8 WW points per cup.
- 2 pounds 90/10 ground beef
- 3/4 cup beef stew meat (my store sold beef taco meat – looked just the same as stew meat, but smaller chunks)
- 1 28 ounce can of crushed tomatoes
- 2 cups beef broth
- 1 10 ounce can green enchilada sauce
- 1/8 cup almond flour
- 3 cloves minced garlic
- 2 teaspoons garlic powder
- 1 teaspoon grond cinnamon
- 2 tablespoons chili powder (more if you like it spicy)
- 2 tablespoons ground cumin
- salt and pepper to taste
- my macaroni = spagetti squash!
This one is simple. Since I knew my meat wasn’t that fatty, I just threw everything in the pool, mixed well and let it simmer for 30 minutes, or just until the meat is cooked through.
For some reason, when I reheated it it became much thinner. I think next time I’ll use chunkier meat and ditch the ground beef. Still tasty though! My serving with the spaghetti squash comes in at 375 calories, 23 fat, 10 carbs, 4.4 fiber, 24 protein, or 9 WW points.
So with my pre-workout fruit, the orange juice, Reese’s peanut butter cup and 2 servings of peanuts, my total calorie intake for the day was 1563 calories, 77 fat, 135 carbs, 26 fiber and 92 protein.
- 1563 calories
- 40 WW points
- 55 minute circuit training
- average blood sugar was 92
Three shout outs . . .my sister is hosting BSI this week. . . cranberries! You have until Sunday to get her your cranberry recipes – go back in your archives! 😀
Another shout out for my friend and diabetes registered dietician Nicole for her lovely email giving me advise on the Paleo diet (and hoping I’ll up my carbs to the 130 carbs – she says that’s what is needed to provide the brain and nervous system with enough glucose that they can perform the daily functions of life without going into ketosis.) I appreciate your concern Nicole!
Since a bunch of you commented and emailed me about my brothers last blog post, you have to go read this one – its my favorite post!
And Sam is having a pre-holiday giveaway – a $25 dollar Amazon gift card!
Make it a great day!