Took the dog for a pretty good walk today. I noticed my glucose level went up a bit after. I thought that was strange, so I did a little reading about it. I was always under the impression that it goes down after a walk. However, it can go up in the early stages of going fat burning. Especially if you were exerting more energy. You can see what I found out here!
I fasted for 22 hours this time around. And broke my fast with:
Meal Components:
• Protein: Inside Round Roast (6 oz)
• Vegetables: Green Beans (1 cup), Mushrooms (1 cup), Radishes (1/2 cup), Onion (1/4 cup), Bell Pepper (1/2 medium)
• Fiber Boost: 1-Minute Flaxseed Muffin
• Hydration: 4 cups homemade electrolyte water with magnesium
Recipe & Preparation:
1. Inside Round Roast
• Season with salt, pepper, and herbs. Sear on all sides, then roast at 375°F for 20-25 minutes (until medium-rare).
• Let rest, then slice.
2. Sautéed Vegetables
• Heat 1 tbsp olive oil or butter in a skillet over medium heat.
• Add diced onions and sauté until soft.
• Add mushrooms, green beans, radishes, and bell pepper. Cook until tender.
• Add garlic and season with salt and pepper.
3. 1-Minute Flaxseed Muffin
• Mix 3 tbsp ground flaxseed, 1/4 tsp baking powder, pinch of salt, 1 egg, and 1 tbsp melted butter in a mug.
• Microwave for 1 minute. Cool slightly before enjoying.
Nutritional Breakdown (Approximate):
Nutrient Amount
Calories 747 kcal
Protein 62g
Fat 43g
Carbohydrates 24g
Fiber 12g
Net Carbs 12g
Key Vitamins and Minerals from Meal
Nutrient Amount % Daily Value
Vitamin A 950 IU 20%
Vitamin C 90 mg 100%
Vitamin K 80 mcg 70%
Vitamin B6 0.7 mg 40%
Vitamin B12 2.1 mcg 88%
Folate 60 mcg 15%
Iron 5.3 mg 30%
Magnesium 110 mg 50%
Potassium 1,050 mg 22%
Calcium 80 mg 8%
Zinc 5 mg 45%
Phosphorus 500 mg 70%
Electrolyte Water (4 Cups) – Estimated Nutritional Content
Nutrient Amount
Magnesium 100-120 mg
Sodium 800-1,000 mg
Potassium 200-300 mg
Daily Totals for Key Minerals:
• Magnesium: ~210-230 mg – ~55% Daily Value
• Potassium: ~1,250-1,350 mg – ~28% Daily Value
• Sodium: ~800-1,000 mg (from electrolyte water)