Monday Jan 12

Job 27:1-29:25

6:30 a.m.before breakfast but after levothyroxine  91
10 sit ups
10 deadlifts
10 squats
10 bench press

Breakfast – 1/12 of 8×12 Quiche (frozen from Sat) & coffee, cream, coconut oil, Da Vinci (38 fat, 20 protein, 3 carb)

11:24   90

ate lunch at 1:00- had Wendys baconator without bun and tried to wipe off all catsup.  Also salad with 1.1 oz ranch dressing (17 fat, 22 protein, 5 carb)

1:20    93
2:25    87
tea with 1 tsp coconut oil
snack 1/2 oz macademia nuts, .5 oz parmesan chunk.
18 fat 5 protein, 2 carb

dinner- 15 slices yellow squash in oil
1 oz flank steak
.4 butter (3 fat, 10 protein,  5 carb)
7:33       103
7:56       98
8:15       103  Ate salad with 1 whole avocado & 1 T Caesar dressing (31 fat, 4 protein, 15 carb)
8.35       105
10:00     105   ketones 2.2
Macros for day- fat 115  protein 61  carb 32

I watched first 4 videos on Diabetes University by Dr Bernstein.  Interesting – I liked diagrams of cell showing insulin receptor and clear explanation of how insulin brings glucose into cell. I was struck by him saying every cell of the body is affected by high glucose and roller coaster numbers are worse than steady high. Understood basal & bolus insulin.  Learned more about ketones and how they are a by product of the body burning fat.

Should not have eaten entire avocado (Dr Bernstein does not advocate subtracting fiber so I will not do “net carbs”) – I am going to quit eating so many nuts and see if that helps stabilize glucose.

bedtime blood glucose 105  Ketones 2.3

Sunday Jan 11 

Job 22:1-26:14

Trying to find what impacts blood glucose – took blood glucose every 20 minutes for part of day.

breakfast-  1 egg, 2 pieces of bacon, 2 cups coffee (half decaf) with cream, coconut oil & stevia
(fat 21, protein 16, carb 1.7)
10:15  98 then went to church so didn’t eat or drink anything
12:54  84  (before lunch)

lunch- 3 slices bacon and small bowl of ham & cauliflower soup (fat 28, protein 21, carb 5.2)
1:34  106  surprised this was so high – then found that bacon and ham have sugar
1:54  104
2:15  102
2:35    90
3:00    92
3:20    95
hungry so I had 2 Tennessee pride frozen sausage, 19 pecan halves, 12 Macadamia nuts
(50 fat 12 protein 5 carb)

3:41    96
3:50 had tea with coconut oil
4:00    96
4:21    78
4:49    86
5:17    82
5:40    88
dinner- beef soup- cooked chuck roast in water with celery, turnips,& spices in crock pot. had 1 slice carrot.
cream cheese
( 13.6 fat, 24 protein, 5.5 carb)
6:04    97
6:27    86
ate 34 pistachios (11 fat, 5 protein 6.4 carb)
6:55   115 – I obviously had too many pistachios
7:15   94
7:35   86
8:03   89
9:00   88

total macros for day: fat 125, protein 79, carb 23

Job 19:1-21:34

Jan 9 Friday

Job 15:1-18:21

7:30 a.m. before breakfast   92

1 egg, 1 oz Brie, 1/3 T coconut oil, 6 green olives
2/3 c coffee, cream, coconut oil, stevia

12:45 before lunch  71

Lunch;
Arby’s classic 3 oz meat without bun, side salad & 1 T Newmans Own Caesar salad dressing

4:40  87

snack – 19 pecan halves, 1 oz Macadamia nuts

dinner-tried making ham & cauliflower soup.  I made chicken broth, added ham, cream, ricotta cheese & whole cooked cauliflower blended smooth. Sautéed some celery in bacon fat and added that.  It was OK – not great

Job 11:1-14:22

Jan 8  Thursday
glucose before breakfast 82

1/4 of tuna egg salad (1 can albacore tuna, 2 hardboiled eggs, 1/4 c mayonnaise, 4 sticks celery)
coffee, cream, coconut oil, stevia

lunch – went out with Dad – had 3/4 blackened hamburger patty, 1 bacon & .5 oz cheese, big salad with oil & vinegar

blood glucose at 4:00  74
snack- 1 oz Macadamia nuts & 1 oz pecans

dinner- 4 oz white fish with little spices quickly cooked in grapeseed oil and little butter, 1/2 c cooked spaghetti squash with 3 pats of butter, cucumbers with Newman’s own Caesar salad dressing.

macro’s  fat 130, protein 70, carbs 22

Job 8:1-10:22

Job 4:1-7:21

glucose at 7:00  85 before breakfast

• breakfast- 1.5 oz left over meat loaf, 1 egg, coconut oil, 18 pecan halves
• coffee, cream, coconut oil, stevia
• glucose 80 at 11;24 – before lunch
• lunch – 20 pumpkin seeds, 4 oz left over chicken, 1 c sautéed cabbage with butter,
• glucose 81 at 4:00 before snack
• 1 oz macadamia nuts
• little stroganoff, zucchini w sour cream, large spinach & ice berg lettuce salad, Newman’s Own salad dressing,

Macronutrients-  145 g fat, 60 g protein, 27.8 g carb- 10.2 g fiber

Job 1:1-3:26

• 10 sit ups
• 10 deadlifts
• 10 squats
• 10 bent knee push ups

Meals

• breakfast- tuna & egg salad & coffee, cream, coconut oil & stevia
• smokehouse almonds (1/2 oz)
• left over chicken salad & asparagus
• 1 oz macadamia nuts
• 2 1//2 oz chicken Adobe thigh, 1 c chopped cabbage cooked in coconut oil & butter
• 4 short celery with cream cheese

Macronutrients:  120g fat, 62.2 g protein, 19.2 g carb- 9.7 fiber= 9.5 net carbs

glucose 7:30 a.m. before breakfast  82

11:20 before lunch 73

9:30 p.m.  glucose 95   ketones 2.6

Jan 2  read Genesis 4:1-5:32, 6:1-22

Jan 3  Genesis 7:1-9:29, 10:21-11:26

Jan 4  Genesis 10:1-20, 1 Chronicles 1:5-27

2. 8:30 a.m. before breakfast – glucose 85
3. breakfast – little tuna & egg salad, coffee, cream, coconut oil, stevia
4. lunch- tuna & egg salad on bed of spinach & 1/2 avocado
5. 1 oz macadamia nuts
6. dinner-chicken salad with grilled chicken, mayo & celery
7. asparagus cooked in oil
8. spinach & iceberg salad with Newmans own Caesar salad dressing

Night – glucose 73  Ketones 4.3  Seyfrieds formula:

73/17= 4.05

4.05/4.3 = .943 – the best I have ever done. this means I had more ketones than glucose in my blood!

Exercises: did MWF with 20# on barbell

• 10 situps
• 10 deadlifts
• 10 squats
• 10 bench presses

Meals:

• Mon –Dec 29
• 5 lil smokies bfst, 1 egg, 1/3T coconut oil, 1 pat butter
• coffee, 3 oz filet, 6 Brussels sprouts, olive oil, butter
• pumpkin seeds, avocado,
• meatloaf with oven fried turnips, lettuce & spinach w Newmans  Caesar dressing & 14 smokehouse almonds
• 110 fat,
• 62 protein,
• 42.7 carb- 18.9 fiber = 23.8 net carbs.
• At night glucose 93 and ketones 1.9  (93/18 = 5.166 mmol)  So,  5.166/1.9 = 2.72 – ratio blood glucose to ketones. Try for 1
• Tues- Dec 30
• 1 egg w coconut oil, 2 Tennessee pride frozen patties
• coffee
• meatloaf, turnips, smokehouse almonds,
• macademia nuts, low carb brownie in cream,
• tuna salad, salad w Caesar dressing, brie & butter & s/f boysenberry
• 132 g fat
• 61.5 g protein
• 18.3 g carb- 7.8 g fiber = 10.5
• glucose 88 and ketones 4!!!  (Seyfried formula  4.89/4 =1.2!!!)
• Weds – didn’t keep track but glucose at night was 89, ketones 2.7  =  Seyfried formula 1.83
• Thurs Jan 1
• coffee w coconut oil, cream, stevia
• Scrambled eggs with Zucchini & Cheddar,
• tuna salad (3 oz), Macadamia nuts, pecans, brownie w cream
• bowl of gumbo
• 138.8 fat
• 42.4 protein
• 34.3 carb-8.7 fiber = 25.6 net carb
• glucose 96  ketones 2.6 ( 96/18=5.33)/2.6= 2.0
• Friday Jan 2
• 1 egg w coconut oil, 2 Tennessee Pride frozen patties\
• coffee
• tuna salad, 1.1 oz cream cheese, pumpkin seeds
• 2.5 oz filet mignon, salad, asparagus
• 1/2 c unsweetened almond milk w DaVinci pumpkin pie spice
• 9 pecans, 3 oz avocado, 2 T cream
• 112 g fat
• 58.1 g protein
• 24.4carb- 11.1 g fiber = 13.3 net carbs
• glucose-99, ketones 1.9 (5.5/1.9=2.89
• Saturday Jan 3
• coffee, coconut oil, cream, stevia
• egg in coconut oil, w 2 Tennessee pride links
• 5 Lil smokies, 19 pecan halves, 1/2 avocado,
• low carb brownie, butter, heavy cream
• meatloaf, 5 Brussels sprouts, salad w Caesar dressing
• 138 fat
• 53.5 protein
• carb 30.7-11.6 = 19.1 net carbs
• glucose at night 95  ketones 3.3 (Seyfrieds number 1.59)