It is 191 Days since I started maintaining and posting my Daily Food Diary! 💓
When I started this diary on January 1st, my only goal was to identify trouble areas in my diet and make positive adjustments along the way. Six months in, my diet is still a work in progress. But, I am finding incredible value in this experience. 🙌
Six years ago, I began blogging here on WordPress/JetPack. I was gearing up for retirement and thought putting my thoughts in writing would help me find my way from full time employment to making the most of my new reality. This has also been an experience that has paid off in ways I could never have imagined.
Writing has been a part of my life as long as I can remember – the better part of seventy years. There is something about putting it in writing that brings things into perspective and makes them real. Writing is my solid, creative expression of what I think, what I believe, what I feel.
Speaking of creative expression, Dan finished our pond yesterday and even found some blue food dye for the water this year. 👍 💞
Our little pond needed a complete remake this year, but it is up and running. 🤗
Daily Food Diary – Day 191
Breakfast:
(1) c coffee (2)
(1) c Morning Crisp Honey Nut (460)
(1/4) c 2 % milk (28)
Snack:
(1) apple (95)
(60) oz water
Supper:
Chicken Caesar Salad –
(2) c romaine lettuce (12)
(1/4) c red onion (15)
(3) oz chicken breast (140)
(1/2) c dried fried onions (133)
(2) tbsp bacon bits (60)
(1/4) c shredded Parmesan cheese (67)
(3) tbsp Caesar salad dressing (240)
Total net calories: 1078
Net calorie goal: 1229 – 1078 = 151 under
That’s it for today. Take care and have a great day! 💞🤗
This is also Alec’s birthday! 🤗🎂 Alec is granddaughter Genie’s fiance. She is fortunate to have him in her life and we are happy to have him in our family. Happy Birthday Alec!
Prim, Alec & Genie’s friend, Alec, and Genie…this photo is a decade old. It was the day we met Alec and back when their story was just beginning. (I scared him 😂)
This month, my Daily Food Focus is on collagen production and maintenance…
Last week, I started taking collagen supplements. It is too soon to see any benefits but so far I haven’t suffered any side effects, so that’s a win.
I have been sourcing out foods that contain collagen or aid in the natural production and maintenance of collagen. I highlight such foods in my Daily Food Diary.
I continue to exercise daily (also very important to producing and maintaining collagen). I do aerobics Monday thru Saturday, light weights and cardio Monday, Wednesday, and Friday, and walk with Molly and Dan daily – weather and/or wildfire smoke permitting.
It never fails to amaze me how few people(with or without dogs) we encounter on our walks through our neighborhood parks. 👀
Daily Food Diary – Day 190
Breakfast:
(1) c coffee (2)
(2) eggs (160)
(2) potato patties (240)
(3) slices back bacon (52)
Snacks:
(48) oz water
(1) pear (103)
(15) raspberries (15)
(3) PC’s dark chocolate (106)
Supper:
(6) oz roast beef (328)
(25) French fries (250)
(1/3) c gravy (40)
(1) tbsp horseradish (10)
(1 1/2) c broccoli (90)
Total net calories: 1075
Net calorie goal: 1229 – 1075 = 154 under
That’s it for today. Take care and have a great day! 💝😊
This is Day 189 of my Daily Food Diary. 189 Days without one miss! 🤗 🙌
This is the month I am focussing on the importance of foods containing collagen and those that support the production of collagen.
For myself, I cannot imagine living a life with adequate, healthy collagen. Knowing that everyone will ultimately struggle with collagen deficiency as they age, makes this month a special mission for me.
Collagen deficiency is MORE than wrinkles, hair loss, and fragile nails. Collagen deficiency is a combination of any, or all of, the following….
Migraines, ear, eyes, nose, and throat issues, respiratory issues, tripping, stumbling and falling, a complete lack of balance, severe muscle cramps, dislocated and sprained joints, digestive issues, a weak pelvic floor causing: weak bladder, fallen bladder and pregnancy issues, vertigo, motion sickness, dizziness, fainting, choking, exhaustion, difficulty speaking, discomfort being still but pain caused by moving, general muscle weakness, difficult and painful periods, dexterity issues – frequently dropping items and always struggling to: write, deal with buttons, zippers, shoelaces, cutlery…
And that is just some of the physical problems that collagen deficiency can cause…
Then there are the very real mental and emotional problems that one deals with (especially if they have no clue that there is an actual reason for why they are the way they are!)
Anxiety – fear of falling, fear of being mocked, fear of rejection – especially in ANY sports related situation, fear of being humiliated for any number of reasons, fear of traveling and dealing with escalators, elevators, moving sidewalks, fear of heights or water (vertigo)
Depression, grief, confusion, lack of self worth – often caused by the way they are perceived by others, especially professionals – teachers, doctors, therapists.
Fortunately, collagen deficiency is finally being recognized and understood as the root cause for the physical, mental, and emotional chaos that it can create in one’s body and in one’s life.
And, fortunately, while there is no (medical) cure for collagen deficiency, a healthy lifestyle can definitely help to improve one’s physical, mental, and emotional situation.
The hardest part is knowing how and where to start. Getting out of one’s comfort zone to get to a better place takes a lot….
My friend Dwight, made taking another step out of my comfort zone that much easier for me today. Instead of listening to all the what if’s – what if I fail, what if I humiliate myself, what if I get hurt or injured, what if people mock me or get impatient with me… Just do it, move forward with confidence and declare..
“Here I grow again!”
If I ever get a tattoo – that will be the one. I know how far I have come, I know I have potential to go further and I know that those words have the power to help get me through the challenges that lies ahead. 😁
Daily Food Diary – Day 189
Breakfast:
(1) coffee (2)
(1/2) grapefruit (39)
(2) tsp sugar (32)
Snacks:
(30) Doritos (210)
(60) oz water
Supper:
(1) Dairy Queen 6 chicken strip basket (1250)
Total net calories: 1484
Net calorie goal: 1229 – 1484 = 255 over 👎
That’s it for today. Take care and have a great day! 💞🌞
This month I am focusing on collagen. Collagen is important to everyone, but particularly so if one is born with genetic collagen issues and/or as we age. By our mid twenties collagen production begins to decline. 😮
Since collagen affects every function in our bodies, it is important to be as proactive as possible in maintaining our collagen production and metabolism.
There are few foods that are actually a source of collagen for us – meat, fish, and poultry. Each of these contains specific sources of collagen – generally organs, tendons, skin, and cartilage. Bone broth and gelatin, made from these sources, are often used to access this collagen.
Our bodies produce most of the collagen we need, but we require specific nutrients to do so.
Some minerals (copper, zinc, and manganese) are an important part of collagen production. Other minerals (iron and selenium) are required for collagen metabolism.
Amino acids (proline, lysine, and glycine) are also necessary for collagen production.
And finally, vitamins C, E, B12, and Biotin (B7) are required.
Every day this month, I am highlighting the foods I consume that contain collagen – or the minerals, amino acids, and/or vitamins that are needed for the production and metabolism of collagen.
In the next few weeks, I will source out these different foods and note what they specifically contribute to the process. (So far, I know that egg whites are a good source of proline. 👍)
The San Marzano tomatoes from our patio planter will be a good source of VitaminC and Lycopene (which protects our skin from sun damage and ultimately collagen breakdown). Our parsley will be another source of VitaminCplus iron
Daily Food Diary – Day 188
Breakfast:
(1) c coffee (2)
(3) Eggo waffles (270)
(2) tsp butter (69)
(1 1/2) tbsp Maple Syrup
Snacks:
(1) Mott’s Clamato Caesar (168)
Supper:
(1 1/2) serving nachos – Tortilla chips, ground turkey, red peppers, hot peppers, green onions, green olives, shredded marble cheese, salsa (875)
Total net calories: 1270
Net calorie goal: 1229 – 1270 = 41 over 👎
That’s it for today. Take care and have a great day! 💓🌞
This is Day 187 of my Daily Food Diary. 🧑🍳 Each month of my diary, I set out to highlight one nutritional aspect of my diet. This month, my focus is on collagen.
Since collagen is so important to having and maintaining a strong and healthy body, I have been sourcing out and highlighting foods that contain or assist in the production of collagen for the past five days.
Today, I decided to touch on foods that destroy or slow down the production of collagen.
Foods to avoid for collagen health include: processed sugar, refined carbohydrates (especially white bread), and fried foods. It is also beneficial to avoid alcohol consumption and smoking.
Personally, I believe in balance and sustainable changes when it comes to eating, and life in general. I am trying to be mindful of what I consume and I am gradually making ‘better’ food choices. For better or worse, my Daily Food Diary is always a reflection of my reality. 🙄
Despite the high humidity this morning, Dan and I took Molly for her morning walk . Walking is good for our collagen and hers. Just like people, dogs need collagen for their joints, skin, hair/fur, digestive health, and for their overall well-being. Also, just like people, dogs lose and produce less collagen as they age. Molly just turned three years old, but it is never too soon to ensure her health.
When we got back home, Dan took a few more photos of Molly and I. As usual, she was less than co-operative. And yes, she was drinking out of the bird bath. 🤦
Daily Food Diary – Day 187
Breakfast:
(1) c coffee (2)
(2) potato patties (240)
(2 1/2) eggs (200)
(2) tsp butter (34)
(2) slices bacon (170)
(1/2) tomato (11)
Snacks:
(1) peach (51)
(1) pear (103)
(60) oz water
Supper:
(2) cabbage rolls (300)
(3/4) c ice cream (208)
(2) tbsp dark chocolate sauce (105)
Total net calories: 1424
Net calorie goal: 1229 – 1424 = 195 over 👎
* Highlighted items contain significant collagen or significant contribute to the production of collagen
That’s it for today. Take care and have a great day! 💞🌞
A healthy diet is an important part of the Healthy & Fit Lifestyle that I have been working to adopt over the past Three Years and Four Months. But, it is not the only part.
I also focus on regular exercise, stress management, adequate sleep, fresh air, and regular lung clearing/deep breathing for my chronic respiratory issues.
Living a Healthy & Fit Lifestyle has led me to living a relatively active life in general. This active life has resulted in having more strength and energy to tackle many daily chores including deep cleaning tasks around our house.
Living in a small, older home (our house was my husband’s first home) and having a very large furry dog (who regularly brings the outdoors in) can make housekeeping around here challenging, to say the least.
Having a clean uncluttered home is important for anyone’s physical and mental wellbeing. For someone like myself, with multiple respiratory issues – it is crucial. I cannot breathe in a dirty / dusty environment. Dust negatively affects my sinuses, throat, lungs – everything!
This weekend our weather has turned cool and wet, and yesterday we had smoke coming down from northern forest fires. It is giving me the opportunity to stay indoors and tackle some ‘indoor’ chores that have been neglected while I have been outdoors enjoying the fresh air and working in our yard and garden lately.
These photos are from my Christmas clean-up, but I’m getting there! 😊
Yesterday, I scrubbed the kitchen floor – including moving the fridge and stove. That was a bit scary. 🙄Today it is time to tackle the living room. 👍
Daily Food Diary – Day 186
Breakfast:
(1) c coffee (2)
Lunch:
(48) oz water
(2) chicken drumsticks (152)
(15) light salted Lays potato chips (78)
Supper:
(6) oz roast beef (328)
(1 1/2) c mashed potatoes (356)
(1/2) c gravy (50)
(10) asparagus spears (33)
(1 1/2) tsp butter (31)
(2) Yorkshire puddings (208)
(1) tbsp horse radish
Total net calories: 1057
Net calorie goal: 1229 – 1057 = 172 under
* Highlighted items contain significant collagen or significant contribute to the production of collagen
That’s it for today. Take care and have a great day! 😊❤️
This is Day 185 of posting my Daily Food Diary (without one miss). 🤗💪
This month, I am focussing on collagen in our diet and in our lifestyle.
A healthy diet, adequate exercise, and collagen supplements can help us to keep our collagen levels up even as we age. Unfortunately, stress produces cortisol which slows down collagen production and weakens the collagen in our bodies.
So, stress management becomes an important part of increasing and maintaining our collagen levels.
For Dan and I, going out and walking our dog Molly is an important part of our stress management. Last night, Dan decided we should switch things up by getting up at 6 AM this morning and heading straight out for a walk in the country. (Go Dan! 💞) What could be a better (de-stressing) way to start our day! Walking together with Molly, in the fresh air, surrounded by the beauty of nature as far as the eye could see just sounded too perfect!
We were up at 5:50 A.M. – no coffee, breakfast, no vitamins or inhalers. We got up, got dressed, and got ready to head out.
Molly was beside herself with excitement! After driving MANY miles (on gravel roads that somehow devolved into whatever this was), we found the exact location we were looking for. WE HAVE ARRIVED!This looked like a promising spot to head out for our little hike. A picturesque little pool of water that turned out to be the breeding ground for countless bloodsucking insects that were intent on crawling into my eyes and ears. 😝We soldiered on checking out the thick foliage, finding a few flat rocks for our pond, and discovering a stretch of gorgeous pink, wild roses. Pink roses have always had a special significance for Dan and I.
I failed to get pictures of the wild roses. By this point I had packed away my phone so I could use both hands to fight off those vicious little bastards from the watering hole.
And, we decided it was time to abruptly head home when a friendly young man pulled up in his halfton to advise us that his rifle club, gathering along the valley, were preparing to start shooting in our direction. 😳😯🤷
Fortunately, it was a short drive home. And fortunately there is nothing more relaxing and good for dropping cortisol levels and maintaining collagen levels than returning home. 👍
Daily Food Diary – Day 185
Breakfast:
(1) c Coffee (2)
(2) granola bar with nuts (160)
Lunch:
(1) c spaghetti with meat sauce (287)
(10) Doritos (140)
(1) serving rhubarb torte (286)
Snacks:
(48) oz water
(1) gin & tonic (130)
Supper:
Large dinner salad – lettuce, radishes, green onions, cucumber, tomatoes, red pepper, sunflower seeds, fried dried onions, French salad dressing. (356)
(2) chicken drumsticks (which contain significantly more collagen than breast meat) (152)
Total Net Calories: 1191
Net calorie goal: 1229 – 1191 = 38 under 👍
* Highlighted food items contain significant amounts of collagen or significantly aid in the natural production of collagen.
It is 184 Days since I began keeping and posting my Daily Food Diary.
It is 3 years and 4 months since I began living my Health and Fitness Lifestyle.
It can be difficult, and honestly scary (terrifying), to begin the journey from being an exhausted, sickly, weak, overweight, aging, couch potato to being a healthy, happy, fit, strong, and active senior.
When you have multiple chronic lung issues , constantly struggle to breathe and your heart pounds every time you shuffle from your rocking chair to your snack cupboard, it is easy to imagine a heart attack if you attempt anything more strenuous than putting on your socks.
When you are born with collagen issues and have failed at every effort to build any muscle or develop any coordination, failure is no longer a possibility – it is a probability.
Somehow, when you combine your two biggest fears – dying or failing (which has become an ultimate death sentence) – you can succeed. 🙄
When I began it wasn’t easy. But, I did something I had never tried before. I began where I was – at a point where I was comfortable.
The first day of living my Health and Fitness Lifestyle I danced (shuffled around) to one Buddy Holly song. Five minutes tops. And I built on that, gradually – until now I am doing aerobics six mornings a week, walking our dog Molly daily (weather permitting), and doing light weights and cardio three afternoons a week. Plus I can, and I am, living a relatively active life – off the rocking chair and out of the snack cabinet.
Exercise supports collagen synthesis – even for someone who has genetic collagen issues or anyone whose collagen production has decreased due to aging.
Anyone who suffers from joint pain can struggle to keep active and fit. This article by the Arthritis Foundation might help you to get started on your own fitness journey, with the help of collagen supplements and/or adding more foods that contain collagen, or support the natural production of collagen, to your daily diet.
We took a break on our walk this morning to allow Molly a short run at the off leash dogpark.
Daily Food Diary – Day 184
Breakfast:
(1) c coffee (2)
(2) eggs (160)
(2) tsp butter (69)
(1) tsp olive oil (40)
(1) oz marble cheese (113)
(1) serving homemade hash browns (80)
(2) tbsp bacon bits (60)
(60) oz water
Supper:
(5) oz barbecued pork chop (241)
(1/2) pkg ramen noodles (220)
(1) corn on the cob (90)
(3) tsp butter (103)
(1) serving rhubarb torte (286)
Total net calories: 1291
Net calorie goal: 1229 – 1291 = 62 over 👎
With our temperatures soaringyesterday afternoon, daughter Jen took Maddy and Prim to Regina Beach to cool off . Thank you Maddy for the cheeky photo of Prim!
Today is Day 183 of my Daily Food Diary. I am half-way there without missing a single day! 💃
Today is also granddaughter Gabby’s 20th birthday!
Happy Birthday, Gabby and good luck in your 3rd year of psychology studies.
Gabby truly is an amazing young lady. Everything she does, from and for, her education, to dancing, to basketball, to work, to friends, to family and especially to being the BEST BIG SISTER to Lucas and Cason, she does with enthusiasm, love, determination, and her quirky goofy sense of humour.
This month my health and wellness focus is collagen. There are multiple natural foods that contain collagen or aid in the natural production/synthesis of collagen.
I prefer to get the nutrients my body needs from the foods that I eat. That being said, I do take Vitamin D daily because A. I live in Saskatchewan and B. It is particularly helpful for respiratory health. With asthma, COPD, bronchiectasis, and sinus issues, I need all the help I can get.
I also take Vitamin B12 for my blood and Lutein for my eyes.
This morning, a regular visitor to my blog, Martha from https://walkingchestercom.wordpress.com commented that she has been taking collagen supplements for her knees (joints) and she has experienced wonderful results. Since this is collagen month – I decided this would be a great time to add them to my wellness routine. It generally takes six weeks to notice any significant improvement from any change in supplements, exercise program, or diet so I will give it a couple of months to determine if it helps me.
It is going to be a warm day for us today +33 degrees celsius (91F). It doesn’t seem like a great day for baking Rhubarb Torte, but rhubarb is high in vitamin C, which is good for collagen production and I was up until midnight last night peeling the two grocery bags of rhubarb that granddaughter Maddy dropped off yesterday. So, baking it is, today. 🤷
Daily Food Diary – Day 183
Breakfast:
(1) c coffee (2)
(3) crumpets (240)
(2) tsp butter (69)
(2) tsp raspberry jam (33)
Lunch:
(2) oz Piller’s shaved ham (57)
(2) oz marble cheese (227)
(6) Kirkland multigrain crackers (140)
(48) oz water
Supper:
(2) c spaghetti & meat sauce (574)
(10) Dorito tortilla chips (140)
(1 1/2) dill pickles (1)
(3/4) c Chapman’s French Vanilla Ice Cream (208)
(9) pecan halves (105)
(2) tbsp dark chocolate sauce (105)
(1) tbsp caramel syrup (130)
Total Net Calories: 1687
Net calorie goal: 1229 – 1687 = 458 over 👎
* Highlighted items contain significant collagen or significantly assist in collagen production/synthesis
That’s it for today. Take care and have a great day! 😊💝
Today is Day 182 of sharing my Daily Food Diary. 🥰💃
This month, my focus is on COLLAGEN. Since I am celebrating my 70th birthday later this month, this focus was a natural for me. Most people recognize collagen for it’s role in skin and hair care – especially as we age.
But college affects far more that our skin and hair – as noted in this quotation taken from an online article posted by The Cleveland Clinic.
“Collagen is the most abundant protein in your body. It accounts for about 30% of your body’s total protein. Collagen is the primary building block of your body’s skin, muscles, bones, tendons and ligaments, and other connective tissues. It’s also found in your organs, blood vessels and intestinal lining.”
Collagen production tends to decrease as we age so this is naturally when most people start to notice it (or the lack thereof). Genetic conditions, such as Ehlers Danlos syndrome (some forms of which are life threatening), create collagen challenges from birth.
When collagen levels are inadequate to function as they should, all kinds of fun things can happen to make life interesting. There are the obvious wrinkles, thinning hair, and fragile nails. There are the unstable joints and weakened muscles which create mobility and dexterity issues. There are circulation and breathing issues as blood vessels and airways lose elasticity and stability. There is even vertigo caused by the weakness of the connective tissues that are supposed to be supporting the small bones in our inner ears. There is pain, often excruciating pain, from muscle cramps to migraines to intestinal issues and more. (Fortunately pain is something that seldom affects me, personally).
There is no magic pill or medical intervention available to ‘fix’ collagen synthesis deficiencies. For now, the only treatments available deal with managing the symptoms and the health issues caused by the collagen failure.
But, there is good news! A lifestyle focussed on exercise, diet, and stress management can do a lot to increase collagen production and efficiency in our bodies – especially if aging or benign collagen disorders is the root cause.
Since this blog is my Daily Food Diary, I will be highlighting foods that are rich in collagen and foods that support collagen synthesis within our bodies.
Because much of my Health and Wellness Journey, that I started three and a third years ago, involves fitness and stress management, I will be touching on them regularly as well – especially as they relate to collagen production and dealing with collagen deficiency issues.
Me and our dog Molly, who is aBIGpart of my fit & healthylifestyle.
Seclusion 101 with AnneMarie 