Category: Health and Fitness

Daily Food Diary – Day 103 of 365

by annemariedemyen, posted in 2025, Health and Fitness, Uncategorized

It has been 103 days since I started tracking my ‘numbers’ on  my Daily Food Diary.  When I started this adventure, I did not have any solid goals or expectations, but I have found it to be educational and beneficial.

I began the year at 133.5 pounds with an  ultimate goal of reaching 115 pounds.  I am 5′ – 1″ with a smaller frame.   115 pounds is pretty much perfect for me – and where I can fit into my  favourite jeans. 

I have been doing ok working towards my weight  goal, but I have been struggling to get under 128 pounds.   Yesterday, I weighed in at 126.4 pounds!  😁

This month, I have been tracking and struggling to get my sodium and processed sugar consumption under control.  On day 100, my sugar maxed out at 58.1 grams. (I am trying to keep it under 25 grams.)   My last three days have been – 2.5 g, 5.6 g, and 9.9 g.  I was happy about that, but what I was really happy about was the numbers on my Oximeter last night.  My pulse registered at 70 BPM and my blood oxygen was up to 99%.   (Typically 90 to 92%). My lungs were noticeably, and thankfully,  clear. 

Yesterday, my processed sugar crept up a bit.  Today my lungs are somewhat more congested and  my weight is up 4 ounces. 🙄

I am definitely motivated to make more of an effort to avoid PROCESSED SUGAR.  I believe everyone should avoid processed sugar as much as possible.    For me,  I think it is worse due to my compromised lungs and my intolerance for yeast.  Sugar feeds yeast so there is definitely a connection.

I do know it is well worth continuing my focus on processed sugar  for the remainder of this month.

Daily Food Diary – Day 103

Breakfast:

(1) c coffee (2) (4.7 mg)

(2) eggs (160) (140 mg)

(1/8) c milk (15) (14.3 mg) (1.5g)

(1/2) tsp olive oil  (20)

(2) potato patties (240) (420 mg)

(4) slices thin sliced bacon (173) (739 mg)

(1/2) tomato (11) (3.1 mg)

(1/8) tsp salt  (291 mg)

Snacks:

(1) c Tumeric Tea

(48) oz water

Supper:

(23) shrimp (shrimp ring) (263) (1117 mg)

(2) tbsp seafood sauce (40) (237 mg) (6.9 g)

(2) radishes (3) (7 mg)

(1/4) c broccoli (10) (13.8 mg)

(1/4) c green onions (12)

(1/2) c cauliflower (14) (9.3 mg)

(1) tbsp Dilly Dip (80) (110 mg) (.5 g)

(6) multi-grain crackers (60) (471 mg)

(5) Triscuits (100) (133 mg)

(6) Vegetable things (40) (85.7 mg) (.6 g)

(1) tbsp onion chip dip (10) (59.8 mg) (.4 g)

(1) oz Aged cheddar (113) (198 mg)

Total Net Calories:  1365

Net Calorie Goal: 1269 – 1365 = 106 over 😕

Total Sodium: 3629.8 mg

Sodium goal: 1500  to 2300 mg 😕

Total Processed Sugar: 9.9 grams

Processed sugar goal: <25 grams 👍

That’s it for today. Take care and have a great day.💗🌞

Daily Food Diary – Day 102 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 102 Days since I started my Daily Food Diary in an effort to become more mindful of what I consume.   It is also Three Years & Two Months since I started this Health & Fitness Lifestyle that I have adopted.

Over the past few years, I have joined different Facebook Groups.   Shortly after I started working out, I joined one that is for those who follow David Goggins.  For me, his work pushes me past my comfort zone and challenges me to continually expand my potential.  In three years, I have come much further than  I would have imagined possible.  For a lot of the other members, their goal seems to be about proving the superiority of their political views.  🙄

When, I broke my arm a couple of years ago, I joined a ‘fractured humerus’ group.  I know everyone is different, as is every injury.  But I was amazed that within nine weeks, I was fully healed, while the majority of members were still confined to a recliner 24/7.  I had to wonder if they would ever heal,  if they never moved.  It seemed to me that my level of  activity had given me an edge. 💪

Lately, I joined a group for people with bronchiectasis.   I have struggled to find information on this condition – even from health professionals.  Most ‘chronic lung disease’ research seems to be aimed at COPD.   Many of the new members in this group seem to find likewise.  They join  asking for tips on what they can or should be doing.   Other members offer advice on what tests they should request,  which medications are most effective, and which lung clearing devices to purchase.  I find it bizarre that they do not  mention exercise, diet, or stress control – all of which are far more important than anything for me. 🚶🍎 🧘

I have gotten some valuable information  from the different groups that I have joined, but I struggle to stay engaged.  It seems that for the most part, I am on my own specific path for this Health and Fitness Journey.  As long as it is working for me,  I guess it doesn’t matter, but it seems odd  – because what I am doing does work for me. 😊

Daily Food Diary – Day 102

Breakfast:

(1) c coffee (2) (4.7 mg)

(1/2) grapefruit (41)

(1/2) tsp sugar (8) (2.1 grams)

Lunch:

(2.1) oz chicken breast (89) (27.4 mg)

(24) Lightly salted Lays potato chips (134)  (48 mg) (.5 grams)

Snacks:

30 oz water

(1) c Hibiscus tea

(1/4) cup unsalted peanuts (83) (3.8 mg)

Supper:

(4) oz pork chop (130) (190 mg)

(1) tsp olive oil (40)

(1) c Rice. (242)

(1) tbsp soya sauce (15) (610 mg)

(1) c peas (111) (156 mg)

(2) tsp butter (69) (63.3 mg)

(2) sq 85% dark chocolate (125) (3 grams)

Total net calories: 983

Net calorie goal: 1269 – 983 = 286 under 👍

Total Sodium: 1103.2 mg

Sodium goal: 1500 to 2300 mg  👍

Total Processed sugar: 5.6 grams

Processed sugar goal: < 25 grams 👍

That’s it for today.  Take care and have a great day! 💗😊

Daily Food Diary – Day 101 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 101 days since I began my 365 Day Daily Food Diary. 

This month I have been tracking the sodium and processed sugar that I consume each  day.   Eleven days in, I should know better than to assume that I have any idea how much sodium or processed sugar there is in something BEFORE I decide to eat it. 

Unfortunately, once again I have proven that I obviously do not know better  yet  – and my assumptions continue to be my diet downfall.   Today’s fail…. 1135 mg of sodium in ONE Paratha! That is almost half a teaspoon of salt in one 7″ flat bread.  (2300 mg/ teaspoon) How is that even possible?   I need to start reading the complete Nutritional Value Label on foods before I eat – anything.   🤦

I made one good decision yesterday.  I chose a really good aerobic workout yesterday morning.  It was a full 42 minutes long and it was intense.  Fortunately, Dan came home with groceries when I was at the halfway point so I had to take a break to help him put them away.    😋

Daily Food Diary – Day 101

Breakfast:

(1) c coffee (2) (4.7 mg)

(2) eggs (160) (140 mg)

(1 1/2) oz ham (54) (46.8 mg)

(1/4) c green onions (10)

(1) tsp olive oil (40)

(1) potato patty (120) (210 mg)

Snacks:

(1) c Licorice tea

(58) oz water

Supper:

(2) c chilli with ground beef & beans (524) (600 mg)

(1) plain paratha (240) (1135mg) (2)

(1/2) Dill pickle (4) (324 mg) (.5 g)

(2) oz shredded cheese (208) (416mg)

Total net calories: 1078

Calorie Goal: 1269 – 1078 = 192 under 👍

Total Sodium: 2876.5 mg

Sodium goal: 1500 – 2300 mg 😕

Total Processed Sugar:  2.5 grams

Processed Sugar Goal: < 25 grams 👍

That’s it for today.  Take care and have a great day! ❤️😊

Flowers Dan bought me yesterday to celebrate completing 100 DAYS of my 365 Day Daily Food Diary. 💞

Daily Food Diary –  Day 100 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 100 DAYS since I began my 365 Day Daily Food Diary.  💖

100 days and by yesterday’s numbers,  I am not terribly impressed.  Not only did I consume   MORE than double my processed sugar goal, but today my lungs are noticeably paying for it.   A few years ago, this would have been one of those days to consider throwing in the towel and giving up this obviously futile effort.

But, this isn’t three years ago.  This is NOW. This is not an “All or Nothing” exercise.   Even on my worst days, this is an “ALL OR SOMETHING” exercise.

Despite a couple of bad decisions yesterday, I am celebrating the good decisions that I make everyday.  The few of these, and handful of those,  that I pass on throughout the day.  The carbonated drinks that I pass on every day.  The healthy salads that I make,  when I would prefer something less nutritious.  All of the SOMETHINGS that I do every day to prove that I am being more mindful of what I consume, than I was before I started this exercise.

The bottom line is, I am not throwing in the towel.  This exercise is working – even on the bad days when a few maraschino cherries and a little wee Sesame Snap don’t seem like a bad idea. 🙄 

Daily Food Diary – Day 100

Breakfast:

(1) c coffee (2) (4.7 mg)

(1/2) grapefruit (41)

(1) tsp sugar (16) (4.2 g)

Lunch:

(1) hotdog (160) (55 mg)

(20) Salt & Vinegar chips (185) (267 mg) (.7 g)

Snacks:

(48) oz water

(1) c Lemon Ginger tea

(1) Sesame Snap (150) (3 mg ) (9 g)

Supper:

Chef Salad:

Lettuce, tomato, radishes, cucumber, black olives, green onions, (2) oz ham, (2) boiled eggs, (1/4) c shredded cheese, (1) tbsp sunflower seeds, (1) tbsp salad dressing, (2) tbsp fried fried onions.  (665) (1024.5 mg) (3.3 g)

(2) scoops French Vanilla ice cream (160) (30 mg (3 gr)

(1) tbsp Choc syrup (33) (22 mg) (5.9 g)

(6) maraschino cherries (60) (12 g)

Total Net Calories: 1441

Calorie goal: 1269 – 1441 = 172 over 🙄

Total Sodium: 1976 mg

Sodium goal: 1500 – 2300 mg

Total Processed Sugar: 58.1 grams

Processed sugar goal: < 25 grams ☠️☠️☠️

That’s it for today.  Take care and have a great day! 💞🌞

Daily Food Diary – Day 99 of 365

by annemariedemyen, posted in 2025, Health and Fitness

Day 99 of my Daily Food Diary and I am still here!  For those who have been checking in on a regular basis, I am happy that you are here and I do appreciate your ongoing support and encouragement. 💞

Our weather continues to improve, our snow and ice continue to melt, and our yard, sidewalks, and parks have deteriorated into mud.

Before we got Molly, I read a LOT about having a Pyrenees.  It wasn’t all flattering, but I was impressed that they have ‘self cleaning’ fur.  That was a big selling point for me.  I was so impressed, I missed the part that explained that these massive, hairy, white dogs will walk, roll, and plow through every bit of mud and crud that they can find and then ‘self clean’ by coming in the house and rubbing themselves against every piece of furniture and fabric that they can reach.  (Molly can reach anything she wants to rub against, around, or over. 😳)

Fortunately, Dan went out and bought Molly a new brush yesterday.  This thing is magical.  I brushed her for half an hour last night and I was amazed.  Not only did it remove mud, tree branches, dead grass  and the like, but it removed a waste basket full of fine undercoat – and did it without filling the air, house, my clothes etc. with those fine little hairs that are generally impossible to control.

Molly’s magical new brush. 😁
There is still some work to do but she is looking pretty presentable 👍

Daily Food Diary – Day 99

Breakfast:

(1) c coffee (2) (4.7 mg)

(1) Bran muffin (148 mg) (14 grams)

(2) tsp butter (69) (63.3) mg

Lunch:

(2) chicken drumsticks (152) (291 mg)

Snacks:

(48) oz water

(1) c Cinnamon tea

(1/2) pear (52)

(14)  raspberries (14)

(6) mini Easter eggs (85) (10 mg) (14 grams)

(4) oz Sunflower Seeds (265) (225 mg)

Supper:

(2) c macaroni & cheese (320)(453.2mg)          (2 grams)

(4) oz minute steak w/seasoning salt & pepper, pan fried in olive oil (346) (190 mg)

(1/2) c mushrooms (fried with steak) (22)

(1) asparagus spears w/ butter, salt & pepper (67) (10.4) mg

Total net calories: 1357

Calorie goal: 1269 – 1357 = 88 over 🙄

Total Sodium:  1823.6 mg

Sodium goal: 1500 to 2300 mg 🙂

Total Processed Sugar: 30 grams

Processed sugar goal: <25 grams 🙄

That’s it for today.  Take care and have a great day! ❤️☺️

Daily Food Diary –  Day 98 of 365

by annemariedemyen, posted in 2025, Health and Fitness

This is my 98th day of posting my Daily Food Diary.   That is a full 14 weeks.  🙌  It is a pretty solid habit by now.  One that I should be able to easily maintain,  moving forward. 😃

Staying committed to living  a healthy active lifestyle can be reasonably easy, if we build solid habits along the way.

Building good habits has been relatively easy when it comes to diet, activity, and developing  healthy sleep conditions.

Building good habits to develop stress management has been more difficult for me.  Chronic lung issues cause stress and stress exasperates lung issues.  (I think that is  true of any chronic health issues,  whether the issues are breathing difficulties, pain, heart palpitations…)

Fortunately, I have developed one habit that has helped me with healthy stress management.

Over a year ago, I started listening to You Tube meditations when I go to bed.  I have found countless guided meditations, nature meditations, musical meditations, etc.   The biggest issue I had was falling asleep wearing ear buds –  never ended well!

Fortunately my daughter, suggested trying  a soft sleep headphones product.  That was a gamechanger for me!

I didn’t put in a link as I use the Canadian Amazon site.  These are relatively inexpensive – about ($30. CDN) and well worth the price from my experience.

Daily Food Diary – Day 98

Breakfast:

(1) c coffee (2) (4.7)

(1) Bran Muffin (148) (264) (14)

(2) tsp butter (69) (63.3)

Lunch:

(3) oz Ground turkey (126) (49.3)

(1/4) taco seasoning (3) (93.3)

Snacks:

(40) oz water

(1) c licorice tea

(1/6) c dill pickle peanuts (149) (193) (1)

(1/6) c bbq corn nuts (115) (170) (.5)

Supper:

(2) chicken drumsticks w/seasoning & baked w/ olive oil   (231) (291)

(4) onion rings (180) (480)

(1) c green beans w/butter & pepper (78)

(7) oz French fries (280) (397)

(3) Mozza sticks (156) (246) (1)

Total Net Calories: 1320

Calorie goal: 1269 – 1320 = 50 over 😳

Total Sodium: 2251.6 mg

Daily sodium goal: 1500 to 2300 mg 👍

Total Processed sugar:  16.5 grams

Daily processed sugar goal: < 25 grams 👍

That’s it for today.  Take care and have a great day! 💗🌞

Daily Food Diary – Day 97 of 365

by annemariedemyen, posted in 2025, Health and Fitness

I am 97 days into my Daily Food Diary.  That leaves 268 days to go. 

When I adopted a Healthy and Active Lifestyle three years ago, my driving mantra was “My future self will thank me!”   That thought kept me pushing through the difficult, frustrating, day to day pain and struggle.

Three years later, my life is so much better because I am so much healthier, stronger, and happier.  AND… I am THANKFUL for everything that my past self did to get me there.

97 days into my Daily Food Diary, I am beginning to realize health benefits from being more mindful of what I am consuming and the changes that I have made to my eating habits.  I am thankful for what I started and I am excited to see how much better my future self will be faring in 268 days.  🤗🤗🤗

I have to wonder if this future self work is typical for most people.   To be honest, doing anything for myself was pretty much a foreign concept to me until three years ago.  😢

Are you doing anything to make life easier/better for your future self?  If so, what do you do? 

Daily Food Diary – Day 97

Breakfast:

(1) c coffee (2) (4.7)

(1) Bran Muffin ((148) (264) (14)

(2) tsp butter (69) (63.3)

Snacks:

(1) c Lemon Ginger tea

(1) Pear (103)

(10) Raspberries (10)

(15) Salt & Vinegar chips (139) (200) (.6)

(44) oz water

Supper:

Homemade Potato Soup:

(3/4) c Half & Half Cream (237) (59.1)

(3/4) low salt chicken broth (7) (447) (.7)

(1) c boiled potato (160) (237)

(1/4) c cooking onion (3)

(3) sl. Bacon (130) (554)

(1/8) tsp salt ( ) (291)

(1) PC celery (1) (3.2)

(2) oz shredded marble cheese (227) (378)

* Black pepper, chilli powder & paprika

(6) mini Easter eggs (85) (10) (14)

Total Net Calories: 1240

Calorie Goal: 1269 – 1240 = 29 under 👍

Total Sodium: 2553.4 mg

Sodium goal: 1500 to 2300 mg 😳

Total Processed Sugar: 29.3 grams

Processed sugar goal: < 25 grams 😳

That’s it for today.  Take care and have a great day! 💞🤗

Daily Food Diary – Day 96 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 96 Days since I started my Daily Food Diary, making mindful eating a  part of my daily  Health and Fitness Lifestyle.

This month, I am tracking, and working to minimize,  the sodium and processed sugar I consume, while continuing to note my calorie count.

At the bottom of today’s diary entry, it is obvious that yesterday was a major fail looking at my calorie and sodium numbers. 

But, this diary isn’t  about how the numbers play out each day.  It is about finding issues with my diet  and making adjustments to improve it.

Last night for supper, I had a few  Lay’s Lightly Salted Chips.  So…  (1) Dan is going out of his way to look for lower  sodium alternates for us.  AND ...  (2)  They weren’t bad.  The crunch was there! That was a win.

The Harvest hot dogs we had contained a shocking amount of sodium.  That was a fail. But, this morning I did a bit of research and found that if we switch back to Maple Leaf Top Dogs – regular or low salt – we can still enjoy the occasional hotdog without stroking out from the sodium content.  That’s a win.

There wasn’t really a win in the calorie column, but it is still good to  get a dose of reality once in a while.  Pasta and processed meats – not a winning combination.

Quite honestly, the Bran Muffin wasn’t much of a win either.  I don’t know if it was substituting high protein yogurt for the buttermilk or if it was because I kind of scorched the poor things, but they  have  the consistency and flavour of burnt golf balls.  Numbers be danged – for MY  birthday in July we are having a Co-op Salted Caramel Cake. 

Best Cake Ever!

96 days into my 365 Day Food Diary and I am still finding issues with my diet and working to  correct them.  That’s a win in my book.  As long as I keep learning and adjusting, it is worth doing for the full year.

Food Diary – Day 96

Breakfast:

(1) c Coffee (2) (4.7 mg)

(4) slices bacon (173) (739 mg)

(2) scrambled eggs (231) (168.7 mg)  (3.1 g)

(2) Potato Patties (240) (420mg)

Snacks:

(40) oz water

(1) Bran muffin (148) (264 mg) (14 g)

(2) tsp butter (69) (63.3 mg)

Supper:

(2) hotdogs (320) (1100 mg)

(1 1/2) c macaroni & cheese (320) (453.3 mg) (2 g)

(1) side salad with French dressing (176) (134 mg) (2.6 g)

(20) Lay’s lightly salted chips (112) (40 mg) (.4)

Total net calories: 1791

Calorie Goal: 1269 – 1791 = 522 over 😳

Total Sodium: 3386.9 mg

Sodium goal: 1500 to 2300 mg 😳

Total Processed Sugar: 19 grams

Processed sugar goal: < 25 grams 👍

That’s it for today.  Take care and have a great day! 🤗💞

Daily Food Diary – Day 95 of 365

by annemariedemyen, posted in 2025, Health and Fitness

Today marks  95 Days since I began this Food Diary. 

Today is also my husband’s birthday AND his sister Joan’s birthday.   I find it rather fascinating that, not only do they share the same birthdate (other than a four year  difference), but they have sibling cousins who also share the same birthday (also not the same year) on April 12th. 

Speaking of coincidences,  a few days ago I posted a link to a You Tube video highlighting Buddhist wisdom.  It was one of those things I share on here, knowing that our granddaughter Genie follows my blog.  If it was on here, I thought she would see it,  check it out, and probably find it interesting and unique. 

Yesterday, Genie stopped by to lend me a book that she had recently read.   We shared a  cup of tea, a good visit and my giant bag of mini candy coated chocolate Easter eggs.  She is looking and doing great.

Genie’s book – based on Buddhist wisdom

I don’t have a solid grasp on how evolution works, but I was always amazed at how my three children seemed to naturally possess knowledge and skills that I struggled to learn.  I am even more amazed by how emotionally mature, intelligent and strong, our grandchildren are.   All of them – from the time they were tots.  Is that coincidence or evolution?

Food Diary:

Breakfast:

(1) c coffee (2) (4.7 mg)

(1) egg (80) (220 mg)

(1) tsp olive oil (40 mg)

(1) sausage patty (190) (430 mg) (1 g)

Snacks:

(1) c Licorice Tea

(44) oz water

Supper:

(1/2) pkg ramen noodles (190) (600 mg) (1 g)

(1) c broccoli w/salt & pepper (60) (291 mg)

(3) tsp butter (103) (95 mg)

(3) oz pork chop (236)

(1) dry gin martini (180)

(2) garlic stuffed olives (32) (620 mg)

Total Net Calories: 1147

Calorie Goal: 1269 – 1147 = 122 under 👍

Total Sodium: 2706 mg

Sodium goal: 1500 to 2300 mg 😳

Total Processed sugar: 2 grams

Processed sugar goal: 25 grams  👍

🍸I spent a fair amount of time choosing an alcoholic beverage last night, looking for the least processed sugar.  Apparently, 2 oz of  dry gin has zero sugar, 1 oz of vermouth contains only natural sugar.  A martini seemed an excellent choice this month, until my lips and knees went numb and I remembered that 3 oz of alcohol is way more than I typically indulge in – during  any week much less one day.

🫒 The garlic stuffed olives were simply a bad decision.

That’s it for today. Take care and have a great day! ❤️😊

Daily Food Diary – Day 94 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 94 days since I started keeping my Daily Food Diary and making a serious effort to become a mindful eater.

This month, I am working on tracking and reducing my salt and processed sugar consumption – while still tracking my overall calories.   Yesterday, I hit the trifecta reaching all three goals that I was aiming for.  Yay me! 

Our weather is improving which is definitely going to help me reach some non food goals – especially the fresh air and exercise.  Yesterday, Dan, Molly, and  I took our longest walk  this year. We stayed in our neighborhood.  It isn’t the nice smooth paths that we have in our park walks, and the scenery is lacking.  There is traffic, streets to cross, and more people – so it is good for getting Molly acclimatized to more and different distractions.

Molly is getting better on our walks.  I have been taking her leash more and more often – and for longer periods.  Yesterday she did great.  We had one busy street to cross, so I made her sit for a break in the traffic.  She sat like a champ for a good two to three minutes! (We were at a crosswalk but back from the street as we didn’t want to disrupt the flow of traffic). 

Molly did have one moment yesterday.  I was distracted by the uneven sidewalk (ie trying not to trip and faceplant). Molly saw two teenagers sitting at a bus stop with their backs towards us.  Molly, stopped suddenly stuck her head in the bus shelter  and booped one of the young guys with her nose.  No harm done, but the poor guy jumped about a foot off the bench.

“She’s just friendly!” 🤦

Food Diary:

Breakfast:

(1) c coffee (2) (4.7 mg)

(2) Potato patties (240) (420 mg)

(3) sl bacon (300) (645 mg)

Snacks:

(1) c Tumeric Tea

(6) mini Easter eggs (85) (10 mg) (14 g)

(36) oz water

Supper:

(3) oz minced turkey (111) (85 mg)

(1) tbsp taco seasoning (40) (280 mg)

(25) Low salt tortilla chips (260) (80 mg) (1g)

(1/2) c Habanero cheese (165) (315 mg)

(1/2) c red onions (32) (3.2 mg)

(5) black olives (18) (140 mg)

(1/2) c red pepper (23) (3 mg)

(1) jalapeno (4) (.1 mg)

(2) tbsp salsa (19) (273 mg)

Total Net Calories: 1109

Calories goal: 160 under 👍

Total Sodium: 2260 mg

Sodium goal: 1500 to 2300 mg 👍

Total Processed Sugar: 15 grams

Processed Sugar: 25 grams 👍

That’s it for today.  Take care and have a great day! 🤗💗