Tag: core values

Daily Food Diary – Day 178 of 365

by annemariedemyen, posted in 2025, Health and Fitness

Today is Day 178 of my Daily Food Diary.  For whatever reason, I am struggling today.   I am  not feeling well and going for an 8 am walk with Dan and Molly didn’t help. 🤷

I was fine yesterday – in fact this entire week has been going well.     I even added a couple of exercises to my daily routine. 

First, I went back to adding a strength and cardio workout three afternoons a week.   That went well.   💪 😊

Second, I started making a to-do list every day.  I keep it simple –  just a small effort to make myself a bit more efficient and productive.  

One item that I added to my list and completed this week was to finish reading a book that I borrowed from Granddaughter Genie a few weeks ago.

‘ No Mud, No Lotus’ is an excellent book.  It offers practical Buddhist practices and exercises to transform the suffering in our lives to joy.   For whatever reason, as I got to the last few chapters, I struggled to find time to pick it up and finish it.  This week, I put it on my to-do list and I am glad that I did so.

The final chapter discussed Walking Meditation.  This is a practice I am familiar with.  The author, touched on mindful breathing – which I struggle with.    But, he also touched on using this  mantra to add  peace and focus to this practice…

“I have arrived, I am home.”

I have always been obsessed with the concept of home.     A real home,  to me, is our most sacred place on Earth.

A home does not have to be a priceless mansion, it does not have to be spotless or perfect, and  it definitely does not need a wow factor. 🤦

A home should be comfortable, functional, clean, and  cared for.   A home should be a refuge for ourselves,  our family (including pets), and  visitors.  Regardless of who you are, or where you go, entering a real home should make you feel welcome, worthy,  and safe.   Being home, or entering any home, gives you a responsibility  to act with respect, dignity, and kindness towards yourself and towards all others within – family, extended family, friends, or strangers. 

Finishing this book was more than having the satisfaction of crossing an item off of a list.  It was the  opportunity to revisit the memories, the experience, and the emotional relief of saying “I have arrived. I am home”.  And,  it will be a powerful and favourite mantra going forward. 💞

Daily Food Diary – Day 178

Breakfast:

(1) c coffee (2)

(2) eggs (160)

(2) oz ham (57)

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

(1) tsp butter (34)

(2) potato patties (240)

Snacks:

(1) peach (58) (1 SVG)

(15) raspberries (15) (1 SVG)

(72) oz water

Supper:

(6) oz ribeye steak (420)

(1) corn on the  cob (78) (1 SVG)

(1) side salad (90) (1 SVG)

(1) baked potato (80)

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

(1 1/2) tbsp French dressing (110)

Total net calories: 1207

Net calorie goal: 1238 – 1207 = 31 under 👍

Fruits & vegetables: 6 servings

Fruits & vegetables goal: 7 👎

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

Daily Food Diary – Day 168 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 168 Days since I began posting my Daily Food Diary.  That is a full 24 WEEKS.

Going into this challenge, I thought the most difficult part was going to be getting it done  consistently every day for a FULL YEAR.  There have been a few days when I have posted later in the day than usual, but it has proven to be doable.  In 168 Days, I have not had a single miss. 🥳

What has proven to be more difficult is keeping it real.  There have been days when I cringe while I am doing this.  The days when I miss my goals by a mile and it looks like I wasn’t even trying.  The days when I fall far short on hydration.  The days when I eat the same snack or dessert for days on end.  The days when my meals are just weird. 🤦

On those days, it is tempting to tweak things a bit… Make it look like I am trying harder than I am.  Make it look like I am more focused.  Make myself look ‘better’.  I could tweak things, but then this would all be a waste of my time and yours. 

Honestly, I am not looking for drastic weight loss or  unsustainable changes in my diet or lifestyle.    This is just me,  gradually developing better eating habits. It isn’t an exciting process, but hopefully when this year wraps up, all of the small changes I have made will be obvious and will remain beneficial going forward. That’s the plan.

This is the amazing salad we had at son Dan’s  on Sunday.   Sorry I forgot to post it on my blog yesterday.  We did enjoy it!   😀

https://www.goodhousekeeping.com/food-recipes/a25324371/romaine-salad-with-lemon-pecorino-vinaigrette-recipe/

Breakfast:

(1) c coffee (2)

(1) plain paratha (240)

(1) tbsp peanut butter (105)

(1) tbsp raspberry jam (50)

Snacks:

(1) pear (103) (1 SVG)

(60) oz water

Supper:

(1) large salad – romaine lettuce, tomato, cucumber, orange pepper, radishes, green onions, olives, sunflower seeds, dried fried onions (270) (4 SVG)

(2) tbsp French salad dressing (120)

(2) BBQ chicken drumsticks (220)

Total net calories: 934

Net calorie goal: 1238 – 934 = 304 under

Fruits & vegetables: 5 servings

Fruits & vegetables goal: 7 servings

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

Daily Food Diary – Day 163 of 365

by annemariedemyen, posted in 2025, Health and Fitness

This is the 163rd Day of posting my Daily Food Diary.   It is also our 4th day of being away from home.

Traveling and spending time with family makes for a nice break from being home.  It also makes managing one’s diet a little more challenging. 

Since travel day, which was pretty bad,  I have been managing fairly well.  The only problem has been with water.   We have spent time here at son Dan’s before, but this time I cannot handle their water. 🤦 Last night,  I figured it out.    Fortunately, we had a two gallon jug of filtered water from home in the Jeep.   I switched to that and  all is good.

This morning Dan & son Dan are gone to a golf tournament.  I got Lucas off to school 0n time.   Cason made his own breakfast, ate, and got himself dressed for the day. 👍

I’d say the day is going smoothly so far – except for the three problem children. 🙄

Cornelius (L) and Bacardi (R)
And Molly!

Molly and Bacardi love to get each other going, and this morning they were  wound up from the get go.  Cornelius isn’t up for the shenanigans so he contributes to the chaos by yipping and yapping at the other two until they turn on him.   They are all on a break at the moment – but it is only  for the moment. 🤫

Granddaughter Gabby, is getting ready for work so I should run downstairs, get dressed, and be ready to workout when she leaves. So far so good! I haven’t been walking due to smoke and rain, but I am getting my morning aerobics done.  All or something!

Gabby! 💕

Daily Food Diary – Day 163

Breakfast

(1) c coffee (2)

(1) c Honey Nut Cheerios (147)

(1/4) c  2% milk (28)

Lunch:

(3) sm. Riblets (100)

(1/2) c macaroni salad (80)

(1) c raw vegetables (18) (2 SVG)

(24) oz water

Supper:

(2) gin & tonic (220)

(4) oz ground beef burger  – no bun (243)

(1/8) c marble cheese (57)

(1/2) c brown beans (300) (1 SVG)

(1/4) c macaroni salad (80)

(1) c raw vegetables (18) (2 SVG)

(12) oz water

Total net calories: 1327

Net calories goal: 1238 – 1327 = 89 over 👎

Fruits & vegetables:  5 servings

Fruits & vegetables goal: 7 servings 👎

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

Daily Food Diary – Day 149 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is Day 149 of my Daily Food Diary and it is shaping up to be another beautiful sunny day in Saskatchewan.

I just got back from a nice walk around the neighborhood with Dan and Molly. 

I wanted Dan to take this picture so I could show off my new handy-dandy dog walking fanny pack.  I was laughing because Molly was looking at everything except  Dan and the camera.  She is photogenic but she will not pose.  😂

We are on a great round of visits from the grandkids.  Last night it was Prim’s turn.   We had monster chicken salads for supper  and she finished hers off  no problem.  After supper, she polished off a bowl of ice cream with fresh fruit.  She helped me with dishes 😊…. and we played cribbage.  Prim had never played before.  I have played a bit but not for at least two years.  Fortunately,  Grandpa Dan  was here to help us with the first couple of rounds.

And yes, Prim WON.  At least I got past the skunk line. 🙂

Yesterday, I wrote about my efforts to embody my core values.  I have been making a list to use in my daily “I AM” meditation.  I don’t expect everyone would agree with the values on my list.  I know some of these words could be questionable as values, but they are ‘valuable’ to me.   I know some are considered obsolete or a weakness in our society.   I don’t. 🙄 I know some would think there are important values missing.  I do keep adding to the list and some values are just not my values.

I’m always open to suggestions, if anyone has values to share in the comment section, please do!

Daily Food Diary – Day 149

Breakfast:

(1) c coffee (2)

(1) tsp olive oil (40) (.7 grams)

(2) slices back bacon (100) (1 gram)

(2) potato patties (240)

Snacks:

(72) oz water (it was very hot and dry outside yesterday)

(3/4) c French vanilla ice cream (208) (6.6 grams)

(2) tbsp chocolate sauce (105) (.2 grams)

(9) pecan halves (59)

Supper:

Grilled chicken salad:

(2) chicken thighs (228) (1.8 grams)

(1) tsp olive oil (40) (.7 grams)

(2) slices bacon (65) (1.6 grams)

(2 1/2)  c lettuce (15)

(1/2) tomato (11)

(2) radishes (1)

(1/4) c broccoli (10)

(2) green onions (16)

(2) tsp sunflower seeds (33) (.4 grams)

(1/5) c shredded cheese (72) (4.2 grams)

(3) tbsp dried fried onions (50) (1.7 grams)

(2) tbsp Vidalia Onion salad dressing (180) (1) gram

Total net calories: 1148

Net calorie goal: 1243 – 1148 = 96 under 👍

Total saturated fats: 19.9 grams

Saturated fats goal: 13.75 👎

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

Daily Food Diary – Day 148 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 148 Days since I began posting my Daily Food Diary.  148 Days without ONE MISS! 🔥🎉🔥

It has been 5 Years since I retired.  At the time, I was in poor health.  I had no idea what I would, or could,  do with my retirement.  AND… I went through an identity crisis of sorts. 

I was no longer the work that I did.  My parents were gone, so I wasn’t engaged as a daughter (as I had been).  I wasn’t actively parenting, or even grandparenting (due to COVID and family dynamics at the time).  With Dan working 13 hour shifts, I was on my own A LOT.  And I spent much of the time trying to figure out who, or what,  I was. 

Throughout my  life, I have come to know a handful of rare and wonderful people who stood out.  They were people who were always so consistent and solid that I KNEW they NEVER doubted who they were – anytime or anywhere.  But I couldn’t put my finger on why – or what they did differently.  I just knew that I wanted to be one of them. 🤔

Recently, I finally figured it out.  These people who always stood out to me embodied the core values that I had been raised to value.  

I was very fortunate growing up because my parents did stress core values that would help me to appreciate and enjoy the good times in my life.  They also stressed the core values that would help me to get through the challenges and the difficult time.

I always knew these core values were important, and I valued them, but somehow I thought they were rules about how to treat others.  If I treated people a certain way, it would keep me out of trouble, it would make them like me, it would make people validate my self worth.  I always wondered if I was being sincere, or if others believed I was sincere, because I was using these values as  bartering tools.

Five years into my retirement  I finally get it.  Core values are not something we have or something we use…. Our core values are who we are.  🤦

*** I need to make a retraction or a clarification to an earlier post where I was talking about my drinking (or non drinking) history.   At one point I said I started drinking more (at least more regularly) once  my husband Dan came into my life.  I did not mean to imply that  Dan  drove me to drink…  We were just at a place where we had the freedom, means, and motivation to socialize more than was ever typical for me – with each other and with his hockey team.. etc. 

Dan, holding baby Cason.  Very much the man I married. 💞

Daily Food Diary – Day 148

Breakfast:

(1) coffee (2)

(1) tsp olive oil (40) (.7 grams)

(2) eggs (160) (3 grams)

(4) slices shaved ham (54) (.5 grams)

(4) mushrooms (11)

(2) green onions (16)

(3) asparagus spears (15)

Snacks:

(60) oz water

(1) mango (135) (.1 gram)

Supper:

(1) potato (163)

(2) tsp butter (69) (4.7 grams)

(7) jumbo shrimp (140)  (1.2 grams)

(1) tsp olive oil (40) (.7 grams)

(15) asparagus spears (49)

(4) mushrooms (40)

(2) green onions (16)

(5) oz beef strip sirloin (225) (3.8 grams)

(1) Lemon oatmeal cookie (68) (.6 grams)

Total net calories: 1089

Net calorie goal: 1243 – 1089 = 154  under 👍

Total saturated fats: 15.4 grams

Saturated fats goal: 13.75👎

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

Daily Food Diary – Day 137 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 137 Days since I began posting my Daily Food Diary. 😁 And it is 1 Day since I finished my latest round of antibiotics and Prednisone! 😃

Yesterday, I failed to meet my goal for net total calories and for saturated fats.  There is no excuse for over cheesing the nachos – but I can justify eating the extra nachos.  They were VERY good! And.. I burned a lot of calories yesterday, some of which I did not deduct from my calorie intake. 

The bulk of those non- deducted calories burnt came from yardwork.  I trimmed our front yard and mowed the big half – much bigger, but easier.  The grass was marginally shorter than the other side, but I still emptied the grass bag four times into our big green bin.  That is the hardest part of mowing because our mower bag is huge and heavy, our green bin is almost as tall as me, and my face is right in the fresh grass (not ideal with grass allergies. 🙄) But I got the one side done before Dan decided I was done.  He did the more difficult side.  Today, our grandson Rory is coming over to give the yard a good raking.  I am excited to see him and excited to have another major project off the books!

Work mode!

After mowing, I took on one more project for the day – which I did deduct calories for.  I let Molly take me for a full walk around our neighbourhood ALONE.   That was the first time I have ventured out that far with her in TWO YEARS.  The first time since the dogpark collision/broken arm incident of 2023.  🙄  I just didn’t totally trust either her or myself to go alone since. 

Yesterday, Molly crushed it!  She did have to make one quick poop stop, but otherwise she was focused on getting me around the neighborhood and back home.  She just cruised right by other dogs, vehicles, lots of people, trees, sign posts, and the like.  

And we had one bonus moment… Granddaughter Genie drove past us with her sisters Maddie and Prim.  They waved and yelled at us.  I waved and yelled back to them.  You can’t buy moments like those and nothing can prepare you for them. ☺️

I am so blessed to have my health and my family and my Molly dog.  💞🌞

Daily Food Diary – Day 137

Breakfast:

(1) c coffee (2)

(1) Paratha (240) (1 gram)

(1) tbsp all-natural peanut butter (90) (1 gram)

(1) tbsp jam (50)

Lunch:

(3) oz BBQ chicken breast (53)

(12) Lightly salted ripple chips (130) (.5 grams)

Snacks

(48) oz water

(1) Lemon oatmeal cookie (68) (.6 grams)

Supper:

(2) Lg servings of nachos – tortilla chips, lean ground turkey, orange, pepper, jalapeno , green onions, green olives, shredded cheese, salsa  (996) (22.9 grams)

Total net calories: 1369

Net calorie goal: 1243 – 1369 = 126 over 👎

Total saturated fats: 26 grams

Saturated fats goal: 13.75 grams 👎

That’s it for today.  Take care & have a great day! 💖😌

Molly – 2022