Tag: active living

Daily Food Diary – Day 114 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It has been 114 Days since I began posting my Daily Food Diary! 🎊

I started this process to get a better handle on what, and how much, I have been consuming each day. 

For the past month I have been tracking my processed sugar, sodium, and net calorie intake. 

A few notes on this…

(1) My Total Net Calories is based on calories consumed minus calories burned by exercise.  I haven’t been posting my daily exercise here since it is generally morning aerobics and afternoon walking (weather permitting).

(2) Yesterday, for the first time in months, I missed my six morning a week aerobics, but  I did walk – a lot!

(3) Due to a yeast allergy, I avoid consuming  anything containing yeast.  I also avoid consuming processed sugar for health reasons.   I generally eat foods that I make  from scratch.  This helps me to avoid yeast and processed sugar.  👍

(4)  Yesterday, having spent a good part of the day walking  (a lengthy and irrelevant story), I decided we deserved supper out.  (my second mistake of the day).   We went to a local restaurant that has always been a favourite.  We went early, so I had visions of an evening snack.   Totally out of character, I ordered lasagna.  (THIRD and worst mistake of the day).  The lasagna looked, smelled, and tasted amazing! I ate every bite.   We returned home and it became obvious that the lasagna had been a bad idea.  The intestinal distress hit hard and fast.  I can’t imagine why lasagna would be filled with yeast and sugar (and sodium 🙄) but my body did not appreciate it.  By the time, I felt human again, the last thing I wanted was an evening snack.   I finished the day  260 net calories under my goal.

So there you have it.  Today is a new day and a new start to reaching my diet goals.  A diet where lasagna, and probably any restaurant meal,  will not be found any time soon. 🤦

Daily Food Diary – Day Day 114

Breakfast:

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

(1) Baking Powder Biscuits (40) (45.6 mg)

(1) sl Back bacon (36) (306 mg)

(1) egg (80) (70 mg)

(1) tsp olive oil (40)

(1) tsp butter (34) (31.7 mg)

Snacks:

(1) c Lemon Ginger tea

(48) oz water

(1) peach (58)

(6) strawberries (23) (.7 mg)

Supper:

(2 1/2) c lasagna (796) (2201 mg) (6.5 grams)

Total net calories: 987

Net calorie goal: 1247 – 987 = 260 under 👍

Total Processed sugar:  6.5 grams

Processed sugar goal: < 25 grams  👍

Total Sodium: 2659.7 mg

Sodium goal: 1500 to 2300 mg 👎

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

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 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 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 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! 🤗💗

Daily Food Diary – Day 89

by annemariedemyen, posted in 2025, Health and Fitness

It has been 89 Days since I started my Daily Food Diary.  Some days look better than others. 

This one missed the mark. I went over on calories and I went under on protein.  But, if I average the calories and the protein for the past week, it does average out.  And if I take a panoramic view of how I am doing lately, I am not disappointed.

I have been working at improving my water intake.  I was drifting back to my pre diary days for a while, so have been working on a correction there.  I have also been foregoing the carbonated water for regular filtered water.   I read lately that carbonated water is not recommended for people like me, with lung issues. We will see if this helps.

With the cold wind finally dying down, Dan and Molly, and I went walking yesterday.  We stayed in our neighbourhood, traveling down sidewalks that are still covered with ice ruts, snow, and water.   It doesn’t relate well to what I can claim for calories burnt but it is walking, at a slow pace, all stumbling and sliding aside.  One doesn’t get credit for staying upright for the duration – or for the fresh air that helps my lungs.

I have been sleeping well, using my soft headphones to listen to sleep meditations when I go to bed at night. 

And I have been making progress with my stress and anxiety management, which is huge for controlling my asthma, COPD, and bronchiectasis.

Overall, my life is pretty good, and I am doing a pretty solid job of managing my health and wellness.  Candy coated Easter eggs aside… And spoiler alert, if you thought that matrimonial cake went on forever, don’t hold your breath waiting for me to polish off my JUMBO bag of Easter Eggs. 🙄

Food Diary – Day 89

Breakfast:

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

(1) fried leftover baked potato (139) (3.7)

(2) eggs (160) (14)

(3) sm. Slices bacon (130) (8.9)

(1) tsp olive oil (79)

(3) tsp butter (103) (.1)

Snacks:

(1) c Lemon Ginger tea

(27) Old Dutch salt & vinegar chips (250) (2)

(1/2) Cup Sunflower seeds – (120) (4)

(6) candy coated mini Easter Eggs (85) (2.4)

(48) oz water

Supper:

(1) 8 oz bowl Cream of Asparagus Soup (278) (15.3)

(5) soda crackers

Total calories: 1409

Less 75 calories (walking) = 1334 Calories

Daily Goal: 1269 calories – 1334 = 65 OVER

Total Protein: 51.1 grams

Protein Goal: 46-58.5 grams

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

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 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! 💞🌞