Today it is 125 Days since I started my Daily Food Diary. It is Day 5 of tracking the saturated fats that I consume in a day. The struggle is real!
I needed something to kick-start my day yesterday so I opted out of my typical morning aerobics and returned to the freelance dancing that started my health and fitness journey. 💃
Following an hour of dancing and lung clearing, I headed into the kitchen to do some baking. Despite burning/blistering both of my hands, I persevered and finished my oatmeal/bran/apple muffins. They cooked to perfection and with a decent consistency. They weren’t the worst muffins I have ever made. (That would be the muffins I scorched last week.) But they weren’t the best, taste wise (in my opinion). I should have used molasses instead of brown sugar. 🙄
Dan chopped the apple for the muffins and the vegetables and meat for the soup. I managed to make the cornmeal muffins alone despite my muffin related injuries. 🙂
Today I am making a pot of Baked Brown Beans to serve with a couple of leftover burgers.
I didn’t make my saturated fat goal again (or yet), but it is a work in progress. (And I am meeting my processed sugar AND sodium goals that I set last month. 👍)
Daily Food Diary – Day 125
Breakfast:
(1) c coffee (2)
(1) c Jordan’s Honey Nut Morning Crisp (460) (2 grams)
(1/4) c 2% milk (31) (.8 grams)
Snacks:
(48) oz water
(1) c Licorice tea
(1) Bran/oatmeal/apple muffin (made from scratch using Canola oil, brown sugar & stevia, whole wheat flour) (164) (.6 grams)
(2) tsp butter (69) (4.7 grams)
(1) tsp sunflower seeds (17) (.2 grams)
Supper:
Homemade Beef Barley Soup: (Low salt beef broth, lean beef steak, onions, leak, parsnip, carrots, fresh mushroom, cabbage, Bok choy, celery, parsley, barley, hot pepper flakes, black pepper, 1/4 tsp salt) (500) (1 gram)
(2) cornmeal muffins (290) (2 grams)
(2) tsp butter (69) (4.7 grams)
Total net calories: 1299
Net calorie goal: 1247 – 1299 = 52 over 👎
Total saturated fats: 16 grams
Saturated fats goal: < 13.75 grams 👎
That’s it for today. Take care and have a great day! 😊💞
It is Day 118 of my Daily Food Diary. ☺️ This month I have been tracking the calories, processed sugar, and the sodium that I consume every day.
I still have work to do on my processed sugar and sodium consumption. However, I have learned which foods I need to avoid or eliminate from my diet. And.. I have made a couple of positive changes this month. I have switched from salted nuts to unsalted peanuts and I have started eating Lightly Salted chips – at least sometimes.
For May, I will switch things up and track saturated fat. That should be interesting, since I will still be counting calories and avoiding sodium and processed sugar. And of course, I always avoid yeast! This is getting to be a juggling act. It is getting difficult to consume enough calories each day, when I am avoiding everything that contains calories!
Yesterday, was election day in Canada. I am glad that is finally behind us!
I am super happy with how our trip to our voting station went yesterday. It was only about one kilometer from here so we decided to take Molly and walk over there. (We took turns going in to vote and staying outside with Molly). Anyway… We got halfway there and realized we had forgotten 💩bags for Molly. That is never a safe gamble to take. I power walked home and back to where Dan and Molly were waiting for me.
The exciting part… That extra kilometer, made in record time, did not bother me at all! I did not struggle to breathe, and there was no muscle or joint discomfort. My blood oxygen was 98% last night. And, even this morning, I am fine. That is what makes this all worth while!
While I was in the polling station, I ran into someone I actually know – and really like. And… Since our polling station was at a high school we saw a lot of teenagers. They were all friendly, polite, and happy to see Molly. A couple of them even came over and visited with me and Molly – the entire time that Dan was inside. They were both charming and they kept Molly totally distracted! (A good thing because she usually gets rather stressed when Dan has to leave us on our own when we are out and about).
Daily Food Diary – Day 118
Breakfast:
(1) c coffee (2) (4.7 mg)
(2) Eggo waffles (180) (300 mg) (4 grams)
(1) tsp butter (34)
(1) tbsp maple syrup (55) (12.5 grams)
(2) slices back bacon (50) (425 mg)
(1) tsp olive oil (40)
Snacks:
(30) oz water
(1) c Matcha green tea
(1) Asian Pear (180)
(4) strawberries (15) (.5 mg)
Supper:
(1) Hamburger – Thick & Juicy. (290) (440 mg)
(1) slice Havarti cheese (70) (160 mg)
(4) oz potato salad (154) (332 mg) (4.9 grams)
(24) Lightly salted Lays chips (134) (48 mg)
(1) tbsp Philadelphia onion chip dip (23) (75 mg)
(1/4) c mushrooms (12) (.8 mg)
(1/4) c onions (15)
Total net calories: 1095
Net calorie goal: 1247 – 1095 = 152 under 👍
Total Processed sugar: 20.4 grams
Processed sugar goal: < 25 grams 👍
Total Sodium: 1817.7 mg
Sodium goal: 1500 – 2300 mg 👍
That’s it for today. Take care and have a great day! 💗😊
Kept on my kitchen window ledge, this little vase was a gift from granddaughter Genie tomy mother (many years ago). The carnation came from the spray on my Father’s casket (1993). The rosebuds came from my Mother’s. (2013).
This is Day 115 of my 365 day Food Diary. Now that we are moving into barbecue season, we will see significant changes in our diet.
Our barbecue is ready to go but it will be a couple of weeks before we can pressure wash the patio, put the cover and curtains on the gazebo, and set out the patio furniture.
With the change in weather, it is already meaning a lot more time outside enjoying the fresh air. Taking walks with Molly is also so much easier now that we do not have to bundle up in winter coats, boots, gloves etc and drive across the city to snow free paths.
Life is getting way more active and healthier!
Speaking of health, I did recover from my meal of restaurant served lasagna. After our granddaughter Genie read my blog yesterday, she texted me to tell me the problem was the meat sauce. Since she realized that yeast is an issue for her as well, she has been checking out the ingredients that they use in the kitchen of the restaurant where she works. The tomato meat sauce they use does include yeast.
I researched it further and found that tomato meat sauce can include nutritional or autolyzed yeast. I’m not sure I understand what nutritional or autolyzed yeast is, but I definitely know that I need to avoid it!
Since my yeast free existence has become a multi- generational effort (food allergies are genetic 🙄), it has become easier to recognize and avoid the yeast that shows up in unexpected places and to find products that are yeast free. Daughter Jen (Genie’s mother) called yesterday to give me a head’s up to try Jordan’s yeast free granola cereal. It is relatively high in sugar, but it will make a good snack (in moderation) or a healthier ice cream topping. ☺️
Daily Food Diary – Day 115
Breakfast:
(1) c coffee (2) (4.7 mg)
(1/2) grapefruit (39)
(1/2) tsp sugar (8) (2.1 grams)
(1) Cashew granola bar (160) (140 mg) (7 grams)
Lunch:
(2/3) c Cavendish Home Fries (80) (150 mg)
(2) sl. Back bacon (73) (620 mg)
(1/4) c green onion (10)
(1/2) c mushrooms (22) (1.6 mg)
(2) tsp olive oil (80)
Snacks:
(30) oz water
(1) c Hibiscus tea
Supper:
(1) Bbq’d 6 oz PC Burger (410) (662 mg)
(1) Caesar Salad – Lettuce, Bacon, Red Onion, Parmesan Cheese, Caesar Salad Dressing, Dried Fried Onions (262) (700.3 mg) (2.1 grams)
It is 113 Days since I began posting my Daily Food Diary.
We are starting this day off with warm temps, sunshine, and NO wind! Yay for April in Saskatchewan. This will be a great day for a walk with Dan and Molly!
Molly checked out the channel on our walk yesterday. It will be more picturesque once our grass starts turning green.
There wasn’t much happening around here yesterday but there are always noteworthy moments.
Yesterday, when we went for our walk Dan ran into our pharmacy to pick up a couple of prescriptions for me. It was just my regular inhalers. Total price $245.00 CDN. Total cost to us? $52.00 CDN. Yay for the Saskatchewan Seniors Drug Plan!
Also yesterday… was Dan’s dart night. Dart night means a quick and early supper. As I was cooking it last night, our granddaughter Maddy called to ask if we could give her a ride home from her friend’s. It would be within walking distance – less than 4 miles. She has biked it for sure and those girls are pretty independent. She could have waited a few minutes and I would have gone for her. But nope.. not on Grandpa’s watch. Dan went to pick her up, no questions asked. That is what Grandpa does and as much as the girls appreciate it, I do as well. Every time!
Grandpa’s Girls
And finally yesterday… Dan went to his dart night and I was left with Molly and a serious case of the munchies. I did have a few tortilla chips with salsa, but seriously I wanted something more, preferably something sweet. I went through the pantry, thought about posting another loss on my Daily Food Diary blog – or worse yet ‘forgetting to post’ my unhealthy choice. I considered what a few grams of processed sugar would do to my lungs. Ultimately.. I had a glass of water and called it a night! That was a win.
* For the record.. I have never ‘forgotten‘ to post a poor food choice – deliberately or otherwise. I wouldn’t waste your time or mine posting a fake win.
It is 112 Days since I started posting my Daily Food Diary. That is a full 16 WEEKS!
It is three years since I started working on the health and wellness lifestyle that I am living today.
When I began, I had no idea where my first feeble efforts would lead to. I was sick and tired of being sick and tired. I just wanted to build up some strength and stamina so I could live my life.
Over the past few years, my attitude has changed from “I want to live” to “I want to live WELL!”
I have gone from struggling to dance for a VERY few minutes a day, to doing actual aerobic workouts, walking as much and as often as possible, lifting light weights (when I am not waiting for hernia surgery) – plus living a relatively active life in between.
A couple of years ago, I realized that I could no longer eat yeast. This led to a realization that processed sugar is NOT my friend. Thus began the nutritional portion of my health and wellness lifestyle. I have gone from prepared foods and take out to making meals from scratch & love.
As I proceed on this journey, nutrition (and hydration) becomes more important all of the time. What used to be a frustrating effort is becoming a labour of love. When I can share that love with my husband Dan, both in the making and the eating, it is all the better. 🥰
Yesterday, Dan and I made a pot of homemade chicken soup together. It was all fresh and all good!
A couple of things to note:
* Name brand store bought canned, ready to eat, chicken soup contains 800 mgs of salt per cup
* Our dried ground hot peppers are a mix of Habanero, Ghost, Carolina Reaper, and Chilli peppers grown in our garden. We use a pinch here and a pinch there to kick things up. 😳 🔥
I don’t even know what these were. They came in a package of seeds labeled ‘Hot Peppers’. Picked fresh, there was no heat and not much taste. Sliced and frozen or dried and they are pure HEAT. Odd! 🤔
Daily Food Diary– Day 112
Breakfast:
(1) c coffee (2) (4.7 mg)
(3) crumpets (240) (205 mg) (3 g)
(2) tsp butter (69) (63.3 mg)
(1 1/2) tsp jam (25) (5 grams)
Snacks:
(1) c Lemon Ginger Tea
(48) oz water
(1) Pear (103) (1.8 mg)
(4) Strawberries (15) (.5 mg)
Supper:
Home made chicken soup:
Homemade broth topped off with one litre low sodium broth, carrots, onions, leek, celery, parsnip, turnip, rutabaga, white chicken, chicken soup base, pepper, sprinkle of fresh ground sea salt, 2 pinches of dried, ground hot peppers, egg noodles. (4) cups (640) (1700 mg)
It has been 111 Days since I began my Daily Food Diary. That is not long, but living in Saskatchewan we have cycled through all four seasons already. Today we have returned to winter. Yay snow! 🥶☃️ (For anyone who missed our summer, it happened on Easter Sunday, and lasted for the better part of an hour). 🙄
To date, my Daily Food Diary has focused on the quality, quantity, and nutritional value of the food we eat. Today, I am focusing on the cost.
Food security is a major concern around the globe. Even in Canada, food affordability has become a major issue for many. The cost of nutritional food, is seen as a particular issue.
I can relate to the struggle for those who have growing families to feed. I was there, and even though prices were not as high as they are now, it was difficult. Working outside of the home, while providing nutritious meals for my family didn’t help. Having the time and energy to shop, much less prepare and cook meals was a challenge.
Fortunately, my Mother did introduce us to a number of healthy, economical dishes that we, and in turn our families grew up on – homemade stews, soups, casseroles and the like.
Eating well, isn’t just a matter of survival, it is the difference between surviving and thriving. That does not change at any time in our lives.
Entering our senior years, and with our specific health issues, Dan and I are realizing how important the nutritional value of our diet is. And on a somewhat limited pension income, how much our diet costs.
We are fortunate in many ways:
1. Dan does our grocery shopping and he is really good at it. He knows prices, he knows what is in season for vegetables and fruits, he knows our stores and which products to buy where, he reads the complete nutritional label on foods, he is phasing out the ‘junk food’ and focussing on the nutrient rich foods. 👍
2. We have a large, stand up freezer, that we bought at an amazing price. Not only can we buy our meat, frozen vegetables, etc in quantity when it is on sale – but it is also so easy to see what we have and rotate it on a date basis.
3. We also have a Food Saver freezer packaging appliance. This was well worth the cost of the unit and the price of the plastic rolls that we use. Our frozen meats and garden vegetables stay fresh for months.
4. We seldom eat out or have take-out, especially fast food. With my having to avoid yeast and sugar, and Dan having to avoid salt, we just cannot eat what we do not make. And the money we save, leaves money in our budget for better food choices.
5. Being retired, and often sharing kitchen duties, we have the time and necessary skills to prepare most of our meals from scratch. That is always important for controlling additives, yeast, salt, processed sugar, and the like. It is also cost effective in many ways – including controlling waste. When our vegetable drawers are filled with produce on the verge of their best before date, we make up a large pot of soup or stew or stir-fry and save it all from the waste bin. Leftover meats find their way into fried rice, casseroles, omelets, and the like. No wasted protein and again no wasted cost.
6. We occasionally, ‘share’ groceries with daughter Jen. If either of us has the opportunity to buy a large quantity of fresh produce at a good price, but we know we cannot use it before it spoils, we will buy it and split it between our households while it is still fresh.
7. Last, we plant a small vegetable garden every year. Dan invested the time and energy to create steel pipe garden planters that take little time or effort to maintain over the summer. We enjoy the quality of our freshly picked vegetables and freeze, can, or dry anything we cannot use right away.
I am 110 Days into my Daily Food Diary and 20 Days into tracking my sodium and processed sugar consumption.
I am still struggling to meet my goals (some days more than others), but I persevere and with 255 more days to go, I can only improve!
Lately, I have been working on dealing with the mental, emotional, or spiritual issues that affect why, what, or when I tend to eat – specifically dealing with stress and boredom – mindless eating.
One thing that I have been studying is the wisdom behind Bhudist teachings. The thing that I find at the heart of these teachings is the importance of personal values.
I can see how determining and developing my personal values would ultimately lead to living the life that I want to live, to experience the relationships that I want to have, and to be the person that I want to be. It only makes sense (to me anyways).
I have used positive affirmations in the past… Affirmations relating to personal values – speaking or writing words such as strength, gratitude,peace, dignity.
Lately, I have been working to identify with such values, repeating phrases (to myself) such as “I am strength”, “I am gratitude”, “I am peace”, “I am dignity”.
The change may seem insignificant, but I am feeling the results and I can see gradual results in the things that I do – including choosing what or when I eat.
It is 105 Days since I started my Daily food diary. That is 15 Weeks ! 🥳
I have learned a few lessons in these past few weeks. The biggest thing that I have learned has been how getting a handle on yeast and sugar is going to make a huge difference to my health in general – but specifically to my respiratory health. I have been avoiding yeast for a couple of years and that has made a big difference, especially to my digestive health. These last few days, I have been avoiding as much processed sugar as possible. That has already made a huge difference to my respiratory health.
I have been diagnosed with asthma – a genetic disease, which is triggered by stress and allergies. I can manage that by taking preventative inhaled steroids, rescue inhalers, stress management, and avoiding allergens (like fresh cut grass). I have also been diagnosed with COPD, bronchiectasis, and bronchiolitis. They all have understandable causes. Management, has been an issue. The issue with all of them is the amount and consistency of the mucus that they produce. If I can get a long term solution to that with diet and hydration, it will be a gamechanger for sure. I seem to finally be on the right track. That is so much more than I could have hoped for when I started this Daily Food Diary fifteen weeks ago!
Food Diary – Day 105
Breakfast:
(1) c coffee (2) (4.7 mg)
(2) slices back bacon (35) (500 mg)
(2) potato patties (240) (420 mg)
Snacks:
(48) oz water
(1/8) c Dill Pickle Peanuts (113) (146mg ) (.5g)
(1/8) c unsalted peanuts (43)
Supper:
(1 1/2) c Rice (363)
(3) oz pork tenderloin (125) (62.1 mg)
(1/4) c red onion (15)
(1/2) c canned mushrooms (20) (333 mg)
(1/4) c red pepper (12) (1.5 mg)
(1) c Bok Choy (60)
(1/2) c celery (8) (40.4 mg)
(2) tsp olive oil (79)
(1/8) tsp seasoning salt (190 mg)
(3/4) tbsp soya sauce (11) (458 mg)
(1) tbsp butter (103) (95 mg)
(3) spring rolls (135) (330mg) (2.2 g)
(1) egg roll (100) (270 mg) (2 g)
(1) tsp plum sauce (6) (5 mg) (1.3 g)
Total Net Calories: 1283
Net calorie goal: 1259 – 1283 = 24 over 🙄
Total Sodium: 2854.7 mg
Sodium goal: 1500 to 2300 mg 🙄
Total Processed Sugar: 6 grams
Processed sugar goal: <25 grams 👍
That’s it for today! Take care and have a great day! 💓☺️
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.💗🌞
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! ❤️😊
Seclusion 101 with AnneMarie 