Category: Health and Fitness

Daily Food Diary – Day 87 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 87 Days since I started tracking and posting my Daily Food Diary.  It is 30 plus years since I was diagnosed with, and began treatment for, asthma.  It is 5 years since I was diagnosed, and began treatment for, bronchiectasis and COPD. 

Over time, I have learned a few things. 

First – Medications on their own (other than the antibiotics and oral steroids for acute infections) do little to manage respiratory disease.

Second  – Respiratory disease can be managed with inhalers, exercise, breathing exercises, fresh air, diet, adequate hydration, stress management, and adequate quality sleep. 

Third – Management of chronic respiratory disease is a personal responsibility.    For me, this has included a lot of research and a lot of trial and error.

A few days ago, I joined a bronchiectasis group on Facebook.  It has been validation of what I have learned and what I have done to live reasonably well with my respiratory issues.

I have also encountered some surprising information.  A LOT of the posts I have read mention the connection between diet and respiratory health. I have seen general physicians, specialists,  respiratory therapists, and a dietician (regarding general allergies).   None have discussed this connection.  None have mentioned the prevalence of food allergies – specifically a YEAST allergy.  None have advised me to avoid sugar, processed foods, or dairy products.  None have discussed proper hydration.  

In Canada, we have a health care crisis. We have a shortage of doctors and healthcare workers.  We have a shortage of health and long-term care facilities.  We have a shortage of  emergency and acute care facilities. 

What is really disturbing to me, is that we have a shortage of critical  information being passed on to people who are diagnosed with chronic respiratory issues.  Information that would keep people out of emergency wards and healthcare facilities.  Information and advice that we shouldn’t have to search out on social media. 🤦

Food Diary – Day 87

Breakfast:

(1) c coffee (2) (.3)

(3) crumpets (240) (6)

(2) tsp butter (68) (.1)

(2) tsp jam (33) (.1)

Snacks:

(1) c Tumeric Tea

(1/3) c bbq corn nuts (161) (2.8)

(6) candy coated mini choc. eggs (85) (2.5)

(30) oz water

Supper:

Taco Salad:

(200) grams ground chicken (260) (38)

(1/4) c shredded cheese (208) (13.2)

(2) c lettuce (12) (.9)

(1/2) med. Tomato (11) (.5)

(5) sl. Cucumber (4) (.2)

(1/4) c green onion (10) (1)

(1/2) c red pepper (23) (.7)

(3) green olives (22)

(3) tbsp salsa (15) (.7)

(6) Hint of Lime chips (150) (2)

Total calories: 1305

Less 106 calories – aerobics

Net Calories: 1199

Daily calorie goal  1269 – 1199 = 70 under

* Those candy coated chocolate eggs would have put me over my calorie goal for the day.  Fortunately, I found that if I used regular salsa instead of Salsa Ranch Dressing on my Taco Salad, I could squeak out one more win. 😊🙌🙌🙌

Total Protein: 69.3 grams

Daily protein goal: 46 to 58.5 grams

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

A younger Genie at Waterfall Park 💞

Daily Food Diary – Day 86 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It’s been 86 days since I started posting my Daily Food Diary – FOUR DAYS in a row that I have met my calorie goal.  I am committed to meeting my goal SEVEN DAYS in a row.

I am concerned about how well I will stick to the plan on Saturday.  We are hosting a birthday supper for granddaughters Prim and Maddy who had birthdays this week and for Dan whose birthday is in early April. 

Yesterday, Dan and I went shopping for gifts for the girls and for the birthday supper, plus a number of odds and ends that we happened to  need.   We  got  the girls’ gifts, cards AND wrapping paper.  We got the pork for the pulled pork plus a few of the extras we needed.   Dan is going back today for everything I forgot – including the three stores that I totally missed.

I am not, and have never been, a great shopper.   I’ve always wondered why ‘shopping’ is supposedly a predominantly female pursuit?  The tide seems to be turning, at least 9 to 5 midweek.  Dan blends right in with all the other retired men cruising the aisles with their  shopping carts.  They all seem to know what they are doing – unlike the handful of women (like me) who are wandering around trying to find their husbands. 

Food Diary – Day 86

Breakfast:

(1) c coffee (2) (.3)

(2) eggs (160) (14)

(2) oz ham (73) (13)

(1/4) c green onions (10) (1)

(1) tsp olive oil (40)

(2) potato patties (240) (2)

Snacks:

(1) c Hibiscus Tea

(40) oz water

Supper:

Beef Stir Fry:

(6) oz eye of round steak (264) (50.8)

(1/2) pkg ramen noodles (190) (5)

(1) tsp olive oil (40)

(1) tsp butter (34)

(1/2) red onion (23) (.9)

(1/2) c mushrooms (22) (1.7)

(1/2) c red pepper (23) (.7)

(1/2) c cabbage (17) (1)

(3) cloves garlic (13) (.6)

(3) tbsp stir fry sauce (60) (.3)

(1/2) c celery (8) (.2)

(1) carrot (25) (.6)

Total calories: 1253

Less 161 (walking 41 & aerobics 106)

Net Calories: 1092

Daily calorie goal: 1269 – 1092 = 177 under

Protein: 94.9 grams

Daily Protein Goal: 46 to 58.5 grams

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

RIP Kat – It’s been 3 years since we had to let you go. We will never forget you, our sweet little girl. 💞

Daily Food Diary – Day 85 of 365

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

It is 85 days since I began keeping and posting my Daily Food Diary.  My intention was to track everything I consume in a day, become more mindful of what I consume, and gradually make some improvements as  to what I consume. 

So far I believe I am getting as much out of the exercise as I thought I would.  I am also getting more support and encouragement from my regular followers than I expected.  For this, I am so grateful! 🤗

Reading what I consume every day can’t be that exciting for anyone.  For me, the real magic happens when I decide what not to eat or bake or buy, knowing that I am going to have to write it in my diary and post it for any and all to see.  

This week I decided to work harder to meet my daily calorie goal of 1269 calories a day. On Monday, I posted that would be my focus for this week and so far so good.  Monday and Tuesday, I was substantially under my goal.

Last night was Dan’s dart night.  We eat early on dart night, so we decided to make supper easy by indulging in some take out.  That used up most of my calories for the day. 🤦

After Dan left, I had 88 calories left to fill my “600 Pound Life” and “911” marathon evening – my biggest snack event of the week, which I often fill by sharing a bag of popcorn with Molly.  Last night, determined to stay on track, I indulged in RAW BROCCOLI drizzled with salad dressing.   

Raw broccoli will never replace hot buttery popcorn, but last night it was broccoli for the win and I stayed under my calorie goal for the day – just barely.   How exciting is that? 👍

Daily Food Diary:

BREAKFAST:

(1) c coffee (2) (.3)

(3) crumpets (240) (6)

(2) tsp butter (68) (.1)

(2) tsp raspberry jam (33) (.1)

Snacks:

(1) c Cinnamon tea

(25) Classic Potato chips (160) (2)

(36) oz water

(1/2) c raw broccoli (15) (1.3)

(1/2) tbsp Kraft Sweet Onion Dressing (12)

Supper:

(1) Big Mac – no bun (463) (25)

(1) sm fries (230) (3)

(7) McNuggets (233) (18.7)

Total Calories: 1456

Less 126 calories 30 min.  aerobics

Less 90 calories 40 min. walking

Net Calories: 1240

Net Calories goal: 1269 – 1240 = 29 calories under

Total Protein: 56.5 grams

Daily Protein Goal: 46 to 58.5 grams

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

Daily Food Diary – Day 84 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 84 days (11 Weeks) since I started my Daily Food Diary.   It is incredible how quickly the weeks go by.

When I started this diary, we were heading into a brutal winter.  We have left that behind as we now head into spring.  Yesterday, we had our back door open so we could let the fresh air in and Molly could come and go on her own. 

Spring is easily my favourite season of the year! It is the promise of summer – without the bugs.  It is ultimately great grass and trees, flowers, and sunshine! What is not to love?

Spring Dogs.. 😳

Daily Food Diary – Day 84

Breakfast:

(1) c coffee (2) (.3)

(1) c Raisin Bran Crunch (190) (3)

(1/4) c milk (31) (2)

Lunch:

(1) Granola Bar (160) (3)

(12) oz water

Snack:

(1) c licorice tea

Supper:

(12) oz carbonated water

Chef Salad…

(2) c Romaine Lettuce (12) (.9)

(2) Radishes (3) (.1)

(10) slices cucumber (10) (.4)

(1/2) tomato (11) (.5)

(1/4) c green onions (10) (1)

(3) oz baked ham (140) (14)

(1/3) c shredded cheese (137) (8.4)

(2) hard boiled eggs (156) (14.1)

(1 1/2) tsp sunflower seeds (135) (4.5)

(3) tbsp Peppercorn Ranch dressing (165)

(2) tbsp French’s dry fried onions (200) (8)

Total Calories: 1362

Less 126 calories for 30 minutes aerobics

Net Calories: 1236

Daily Net Calorie Goal:  1269 – 1236 = under 33

Total Protein: 60.2 grams

Daily Protein Goal:  46 to 58.5 grams

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

Happy Belated Birthday to Madison, who turned 15 years old the day BEFORE her sister Prim turned 13. 🤦🎂
 Grandma and Grandpa have ALWAYS known this because Mom went to the hospital as soon as we finished celebrating your second birthday. 🙄🎂

It is impossible to believe our little girls have grown up so fast! We love you both and we are so proud of both of you!

Daily Food Diary – Day 83 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It has been 83 days since I began keeping and posting my Daily Food Diary.   It has been 3 years and 10 days since I began my health and fitness lifestyle.

Nowadays,   I keep plugging along with my efforts, always with a quiet appreciation for how far I have come and how many benefits I have received from living a healthier more active life.

Then there are days like yesterday! While I have washed our Jeep on occasion, it is generally one of those chores that Dan handles.  Yesterday, I decided it was my turn. 

I headed down to a self-serve carwash ready to do battle.   Half an hour later, I was heading home with a sparkly clean Jeep.  Not only did I do a great job, best job ever – but there was no battle.  I sprayed the pre-soak, used the foamy brush to scrub down the Jeep top to bottom, sprayed it all down with more soapy spray, and gave it a thorough rinse.  

I came home, did my aerobic workout, had a granola bar AND headed down to Wascana Lake for a walk with Dan and Molly.

There was a time (3 years ago) when I thought that being a flabby, clumsy old  wimp, that having asthma, COPD, and bronchiectasis, that being sick and weak and miserable, that struggling every day was who I was.  

It was.   But three years later,  I am stronger and happier and healthier than I ever could have imagined.  And some days that is just so beyond  exciting!   😁

Daily Food Diary – Day 83

Breakfast:

(1) c coffee (2) (.3)

(1) c Raisin Bran Crunch (190) (3)

(1/4) c milk (31) (2)

Lunch:

(24) oz water

(1) Granola Bar (160) (3)

Snacks:

(1) c green tea

(25) Lay’s Classic Potato Chips(160) (2)

Supper:

(1) c white rice (242) (4.4)

(2) tbsp soya sauce (30) (2)

(3) sm. Chicken drumsticks(300) (30.5)

(1) tsp olive oil (40)

(10) asparagus spears (33) (3.6)

(1) tsp butter (34)

(5) pcs cucumber (4) (.2)

(1/2) med. Tomato (11) (.5)

Total Calories: 1237

Less 126 Calories for 30 min. aerobics

Less 85 Calories for 37 min walking

Net Calories: 1026

Daily net calorie goal 1269 calories

1269 – 1026 =  243 calories under for the day

Total Protein: 51.2 Grams

Protein goal for per day: 46 to 58.5 grams per day

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

Happy Birthday to our newest teenager PrimRose! We love you and wish the best for you – ALWAYS! 💞🎂

Daily Food Diary – Day 82 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 82 days since I started my Daily Food Diary.   With the arrival of spring, we have been getting out and about a lot more.

I love the fresh air and the opportunity to get out walking the trails around Regina.  My only issue is that the more time I spend outside, the more calories I and protein I am consuming. 

Reaching my ultimate weight goal, isn’t my biggest concern.  However,  I have to start working on scaling back or I will be heading in the wrong direction.  That will be my focus for this week…. scaling back. ☺️

On yesterday’s walk, I stopped to take a couple of pics of the flowing creek. 
I told Dan & Molly to go ahead and I would catch up. 
* Nobody tells Dan or Molly what to do.  ☺️

Daily Food Diary – Day 82

Breakfast:

(1) c coffee (2) (.3)

(3) PC back bacon (52) (12)

(2) Scramble Eggs (212) (14.8)

(2) Potato Patties (240) (2)

Snacks:

(1) c tea

(25) BBQ potato chips (230) (.2)

(36) oz water

Supper:

(12) oz carbonated water

(6) Pierogies (330) (9)

(1) tbsp onion chip dip (45)

(2) oz Drake Sausage (190) (16)

(1) sm side salad (230) (7.8)

(2/3) c Butter Pecan Ice cream with caramel & chocolate syrup and pecans (381) (3.6)

Total Calories: 1913

Total Protein: 67.5 grams

Daily protein goal: 46 to 58.5 grams

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

Daily Food Diary – Day 81 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 81 days since I began my Daily Food Diary.  This month I have been tracking my protein consumption.  I obviously don’t have any trouble getting enough protein in my diet.  With only  a week to go of this particular exercise, we went all out yesterday.

Steak & Shrimp Supper – we do own real dishes and actual placemats 🙄

It is Sunday today – a good day for relaxing and contemplating life.  Dwight, one of my amigos, shared a quotation yesterday that made me think, so I decided to  pass it on today…

It is humbling  to consider how amazing we are – Body, Mind, and Spirit.  💞

Daily Food Diary – Day 81

Breakfast:

(1) c Coffee (2) (.3)

(2) eggs scrambled with back bacon, green onion, red pepper, and  asparagus fried in butter    (289) (25.8)

Snacks:

(1) c Lemon Ginger tea

(1/3) c Dill Pickle Peanuts (300) (11)

(2) sq dark chocolate (113) (.9)

(1/2) c sunflower seeds with shells (120) (4)

(36) oz water

Supper:

(12) oz water

(1) c white rice (242) (4.4)

(2) tbsp soya sauce (15) (1)

(10) Asparagus spears (33) (3.6)

(4) oz minute steak (267) (33.3)

(1/2) c mushrooms (22) (1.7)

(7) Jumbo shrimp (140) (26.8)

(3) tsp butter (1030 (.1)

(2) tbsp Honey Garlic Sauce (45)

Total Calories: 1689

Total Protein: 112.6 grams 😲

Protein daily goal: 46 to 58.5

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

Daily Food Diary – Day 80 of 365

by annemariedemyen, posted in 2025, Health and Fitness

I am 80 days into my 365 day Daily Food Diary.  There’s only 285 more days to go before I will have to find something else to do first thing every morning.  With my hernia repair hopefully behind me, I am considering upping my daily activity by starting a 365 day Daily Workout Diary. 💪

Right now,  I am maintaining my morning aerobics.  I have been doing You Tube aerobic workouts for over two years now.  While the results have been subtle, they have been there.  I have lost +30 pounds, toned up my body, improved my lung function and  increased my stamina.  I have also  noticed a major improvement in my flexibility and balance – two things that are of major importance as I will soon be in my seventies.  Being able to move forward easily and confidently, is a huge win!

Dan, Molly, and I have also been out doing more walking, with the official arrival of spring this week.  I love walking and  spending dedicated time with Dan and Molly. 

I am looking forward to getting back to more strength training, once my repair is done.  Working with weights – even light weights is important to maintaining muscle and bones.  

I am still looking at  moving outside of my comfort zone and trying some of the  professional workout facilities around the city.   We have a variety of gyms, indoor tracks, climbing walls, trampoline parks… and more.  A Daily Workout Diary – especially one that I posted on here – would definitely give me the incentive to get out and do it.   Hmmm…

Daily Food Diary – Day 80

Breakfast:

1 c coffee (2) (.3)

1 c Cheerios (147) (2.7)

(1/4) c milk (31) (2)

Snacks:

(2) pc Matrimonial Cake (278) (2)

(1) c Licorice Tea

(1/2) c Sunflower Seeds -inc shell (120) (4)

(26) oz water

Supper:

(4) oz Drake Sausage (380) (32)

(1/2) c Sauerkraut (20)

(7) Cheemo Pierogies (385) (10.5)

(1) tbsp Butter (103) (.1)

(1) med. Onion (46) (1.4)

(2) tbsp onion chip dip (45) (2)

(12) oz carbonated water

Total Calories:  1557

Total Protein: 57 Grams

Daily Protein Goal: 46 to 58.5 grams

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

Daily Food Diary – Day 78 of 365

by annemariedemyen, posted in 2025, Health and Fitness

I am 78 DAYS in and still showing up every morning to post my Daily Food Diary.  It is a small, simple act,  but it is becoming an important part of starting my day on the right track.  Every morning, I commit  to being accountable for my health and wellness.

It is not just about my physical well-being.  My mental and emotional health, affect my physical health.  My lung issues are triggered by stress, so I  have been focussing on dialing it down. 

This cracked me up when it popped up on my Facebook feed the other day.  It’s funny because it’s true. 😂

Stress and anxiety have been an ongoing issue for my entire life.   I have dialed it down A LOT in the past few years, especially since I retired.  But it is still an issue.

I work on it before I go to sleep – listening to soothing music, guided meditations, or inspiring videos.  And I work on it in the morning – by setting my health and wellness as a priority – body, mind, and soul.  Because it doesn’t just happen.  We have to make it happen. 😉

Food Diary – Day 78

Breakfast:

(1) c coffee (2) (.3)

(2) Potato Patties (240) (2)

(2) Eggs (160) (14)

(3) Slices back bacon (52) (12)

Snacks:

(1) c Cherry Trifle Tea

(1/2) pkg Popcorn (160) (2)

(1) pc Matrimonial Cake (139) (1)

(24) oz water

Supper:

(12) oz carbonated water

(1) porkchops (177) (26)

(1/2) pkg Ramen Noodles (190) (5)

(1) c broccoli (60) (9)

(1) tsp butter (34)

Total Calories: 1215

Total Protein: 71.3 grams

Protein goal per day: 46 to 58.5 grams

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

Daily Food Diary – Day 77 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 77 Days since I started my Daily Food Diary.  That is 11 Weeks! By the time I knock off another 41 weeks, I might be addicted to this morning exercise and being mindful of what I consume on a regular basis.

Another thing I could easily become addicted to is getting out walking with Dan and Molly. 

Yesterday we ventured down to Waterfall Park.  Our temps were still well in the chilly range, there was yet another fresh layer of snow, and I was walking on an iffy ankle and a slightly wobbly knee.  But… The only hard part is taking the first step (after I put on my sweater, ski pants, boots, jacket, and gloves 🙄).

Once we got to the park, it was all good.  I took Molly’s lead and we made out fairly well.  My knee and ankle felt fine and we even ventured down an unfamiliar path.  It was not as groomed as our regular ones and there was a steep drop off of both sides – one side leading down to the creek.  Molly and I managed to both stay upright.    Dan caught sight of three dogs and a group of kids approaching, so he took Molly’s lead.  It was all good – until Molly’s collar came apart for some reason.   Dan was able to hold onto her while I got the collar back together.  It is a heavy duty pinch collar, with steel links that are almost impossible to take apart and to replace.  Apparently, it just takes the perfect move to slip it apart!  I lucked out getting it back together.

This shot was from a couple of days ago but shows Molly in her element.

The rest of the walk was uneventful. When we got home, Dan brought Molly in and made our tea.  I spent a few minutes shoveling our front walks before I joined them.  At the end of the day, my left knee was fine, my right ankle was fine – and my left foot had a weird kink in it.  It is still bothering me a bit this morning, but I am sure I can walk that off when we head out today.  🙂

Food Diary – Day 77

Breakfast:

(1) c coffee (2) (.3)

(1/2) Grapefruit (41) (.8)

(1) tsp sugar (16)

(1) Granola Bar (160) (3)

Lunch:

(24) oz water

(1/2) Beef burrito (308) (15)

Snacks:

(1) c Lemon Ginger tea

(25) Lay’s Classic chips (160) (2)

Supper:

(12) oz carbonated water

(1) lg. Taco Salad (520) (16)

(6) Hint of Lime chips (150) (2)

Total Calories: 1357

Total Protein: 39.1 grams

Daily Protein Goal: 46 to 58.5 grams

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