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: 2.5grams
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. 💞
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! 🤗💗
It’s Day 42 of tracking and reporting my daily intake. It is also two days before I begin Year Four – of the health and fitness journey I began in 2022. It is ALSO my daughter Jennifer’s 44th birthday!
Jennifer is my youngest of two sons and one daughter. When she was born, Mark was 3 1/2 years old, Danny was 1 1/2, and of course Jen was a newborn. I was NOT in the shape I am today. I’m glad that young mothers now seem to be much more aware of their health and fitness and take better care of themselves than I did back in the day.
Celebrating Jen’s birthday last year
We are still in the deep freeze. This morning it is -38c without the windchill. I won’t be venturing far today. Dan and I were out and about a bit yesterday. We went to a mall to check out a couple of sales. I didn’t break the bank shopping but did come away with a new pair of summer shorts. We also stopped for lunch at Burger King on the way home. It’s funny how I miss fast food, but the reality never meets my experiences. 🤔
Food Diary – Day 42
(1) c coffee (2)
(1) c Cheerios & (1/4) c 2% milk. (200)
(1) Burger King Whopper (without bun), medium fries, medium gravy, three mozza fingers, and 2/3s of a medium root beer (1251)
(1) c tea (1)
(24) oz water
(2) Bowls of amazing homemade chicken noodle soup (238)
(5) Licorice allsorts (107)
(12) oz water
Total calories: 1889
The BK was not worth the cost, the calories, or the salt content. And the burger was definitely not worth the effort of eating it with wooden utensils. I am not sure what the options would be if plastic is no longer allowed, but wood does not cut it. (No pun intended 😂). The only thing that was worth it was sharing the experience with Dan. Our meals out in general are few and far between and still moments to be treasured.
That’s it for today. Take care and have a great day! 💞😊
Twenty seven days and I am still here – keeping track and posting my food diary. I am making a little progress and building habits to carry me through the year.
I have been getting outside for some fresh air and a bit of exercise. I kicked that up a bit yesterday.
Dan and I walked Molly to the dogpark in the morning and we spent an hour watching her and her friends cavort, while we got some fresh air and socialized with the other humans.
In the afternoon, I drove our granddaughter Maddy to Walmart to grab a new pair of sneakers. She was in high spirits as she had just finished her finals from her first school semester and was confident that she would make the honor roll. She not only found her new sneakers, but had the funds left to pick up a couple of small things for herself and her younger sister Prim. We came back to the house and I made her favourite Toasted Bacon and Tomato Sandwich and grabbed a box of costume jewellery that I wanted to send over to Prim.
Maddy & Prim with big sister Genie on the left.
I always enjoy time spent with any of the grands and yesterday was no exception. They never fail to amuse me, enlighten me, and inspire me to be better. Whether it is your children, your grandchildren, or any young people that you have regular contact with…
YOUR CHILDREN WILL BECOME WHAT YOU ARE; SO BE WHAT YOU WANT THEM TO BE…
For better or worse that is the truth!
Food Diary – Day 27
(1) c coffee
(1) 2 egg omelet with ham and green onions
(24) oz water
(1) c tea
(1) sm bowl chips and dip
(12) oz carbonated water
(1) Roasted chicken drumstick and thigh (with skin)
(2) c air fried French Fries with Gravy
(1 1/2) c green beans
(3) sm scoops of Butter Pecan Ice Cream – with 12 pecan halves, 2 tbsp butterscotch sauce and 1 tbsp chocolate sauce (which is why I avoid eating ice cream 🤦)
(16) oz water
That’s it for the day. Take care and have a great day! 💞🌞
Maddy helped me pick out a few packets of seeds to start flower plants in February. 🤗
This weekend, we finally had consecutive days of summer-ish weather. It was warm and sunny, with relatively little wind. We did our best to take advantage of it.
Most of Friday was spent tidying up around here, inside and out. Later in the evening, Prim came over and we hiked across the street to the ball diamonds to watch the Indigenous Day fireworks. Dan stayed home with Molly, who is not such a fan of loud noises and bright lights.
On Saturday, we hosted a slightly belated birthday party for our daughter Jennifer’s nineteen year old son, Rory.
Our new gazebo and barbecue were both up to the task and served us well. Jennifer and her brother Mark set up our previous barbecue to celebrate Father’s Day and Rory’s first birthday. I’m not sure how long these things tend to last but I’d say eighteen years was a decent run.
Genie brought over Nerf paddles and balls, so the younger generation spent a good part of the evening across the street engaging in some friendly competition. In true Martel fashion, Maddy and Prim came back with more than their share of scraped knees and mud stains.
Standing on the back landing, staring into the sun. 🙄The girls and Ronan decorated the gazebo before Rory arrived.
Yesterday, Prim returned and we headed over to the Regent Park Pool. She spent four hours splashing around with her friends. I spent four hours in the shade of nearby trees, enjoying the fresh air and park ambiance.
Regent Park
Today we are looking to enjoy another warm and sunny day. It would be nice to sit back and soak it in but yard chores are calling so it is time to get to work.
Yesterday was officially the first day of summer and I was finally able to get outside to enjoy a bit of heat and sunshine! Our spring was one long stretch of cold temperatures, rain and more rain, and strong winds. My asthma, COPD, and bronchiectasis have not been happy.
I have maintained my Monday through Saturday morning aerobics and my weight and strength training on Monday, Wednesday, and Friday. Since I could hardly blame the weather for poor eating habits, I have also stayed on track there as well.
I saw both my respiratory specialist and therapist over the past couple of weeks. Despite the weather, my lungs have stayed clear of any infection and healthwise I am doing okay. I have been coughing A LOT, especially these past couple of weeks but that is to be expected. Hopefully, that will clear up as our weather does likewise.
I have been doing a fair amount of driving, which is a good thing. We have been helping daughter Jen out while she works, getting her daughters around the city for various appointments and events.
Our main ‘event’ this week was granddaughter Madison’s grade eight graduation.
Maddy accepting her ‘Top Reader’ and ‘Honor Roll’ awards and medals.Maddy with her sisters Genie & PrimMaddy with her friend Ronan.
We could not be more proud of our little ray of sunshine. Not only did she excel in her academics this year, she earned her place on the Saskatchewan Youth Honor Band, and she started working part-time as a hostess at one of our local restaurants. Everything Maddy does, she does to the best of her ability and she makes it look easy by doing it with her charming attitude and beautiful smile. 🥰
Finally, we have been working on, and enjoying, our yard as weather permits.
We skipped the pool this year and went with a gazebo to protect us from the heat and bugs – neither of which have been an issue so far.The garden is struggling but coming along. I am trying to get the planters painted but that has been a process as well.
It is that time of year again, that time to honor mothers. I generally post a tribute to my own mother on this day. She has been gone for eleven years now but she is still very much in my thoughts – today and most every other day of the year.
Mom & family – Denise, Pete, Jeanne, Mom, Elaine, Me & Lorraine
However, despite my admiration for my mother’s dedication, determination, and efforts to keep us alive and in line to adulthood, my Mother’s Day post this year isn’t really about her. 🙄
This year my Mother’s Day post is about me and my life as a mother (and grandmother).
Me – as an aging mother and early years grandmotherMy littles – Jennifer, Mark, and Daniel
Being the mother of infants, toddlers, and preschoolers was the greatest experience of my life. My littles were perfect, adorable, innocent wee souls. As a bonus, I was blessed with the endless strength and stamina to keep them fed and clothed, clean and happy. AND as if that was not bonus enough – I got to prove that, having learned from all of the mistakes that my own mother made raising me, I could and would do MUCH better raising mine.
The years of elementary school were still pretty doable. All three of my kids made it safely from one grade to the next. I started working full-time, I did everything I could to give my parents the help they needed when my father developed cancer and the four years of hell that entailed, but my kids were always first and foremost. Again, I kept them fed and clothed, cared for, and cleaned up after – as well as attending their concerts, school, and sporting events. Go Mom!
My teens – Dan, Jennifer, (me), and Mark
With their early teen years, came major changes in our lives. My father passed away and shortly thereafter I took my kids, our dog, and my favourite plant – precious little else – and moved across the city from their father. The first year and a half we lived on a wish and a prayer.
We lived in a lower level duplex (basement apartment if you want to get technical). I started working two full time jobs. My kids were great, as were their friends – a number of whom soon became regular members of our little family. I kept them all fed, kept mine clothed and in school(s). Three separate schools because they had very different preferences. I saved and took us and my mother on a week’s vacation to a summer resort. I bought a much newer and more reliable vehicle (A shiny turbo charged Silver & Black convertible). And I moved us into a true side by side duplex with a full finished basement, two bathrooms, and an amazing laundry room. I bought our very own barbecue and lawnmower. We had room to spare, which my kids filled with more of their friends – who I fed on a regular basis.
My kids were fed, clothed, clean and happy! I was THE MOM – the mom that full grown adults wished they had.
Finally, I met and married Dan. He loved me, he loved my family and he was, and is, there for all of us.
And then, all too soon, my kids were all grown up. They moved out, married, and had their own kids – adorable, affectionate, brilliant kids (who love me and adore Grandpa Dan). And then… my kids were suddenly hell bent on being the parent I apparently never was. No repeating my mistakes, no stressing over mismatched socks or broken curfews, no serving up fish sticks and jellied salad.
Four of the kids kids
The more they realized just how inadequate I was as a parent, the more they realized that it was I who was responsible for every bad decision they had ever made and every challenge that life had ever presented. Good times!
To be honest – they all turned out to be responsible adults and really good parents who do their best to be the best parent their kids could have. But, these last years have hardly been living the dream family wise.
The good news is that things are improving. I am on good terms with one son and my daughter – and with their families and significant others. Unfortunately, my family is a work in progress, but here’s hoping and praying.
It is incredible that we are 1/3rd of the way through this year already but HERE WE ARE!
It has been four months since I ran across an article on sinuses and upper respiratory infections and gotten back on track to a fit and healthy life. I have been hitting my aerobic workout six mornings a week and acing the most intense ones. I am doing weights three nights a week and that is going well. I am consistently gaining strength and beginning to show some toning in my arms and my back. I have begun working on muscles that I did not even know I had.
I have also been continuing my sinus care, including the Neti Pot rinses every evening. The results have been phenomenal. I am breathing easier, my coughing is minimal compared to what it was, I have not had any asthma/COPD/or bronchiectasis flare ups and my vision continues to improve. Even when we are out at night, the glare from headlights and streetlights do not bother me in the least!
On the family front, I had a good visit from my daughter this past week. A stop in for a few minutes turned into a tea party for a few hours. We also had a visit from granddaughter Genie who came to get Grandpa to trim some boards for her. She brought me a beautiful bouquet to honor my mother’s passing eleven years ago Saturday.
Saturday, we had the pleasure of attending a band concert that granddaughter Maddy was performing in. It was an amazing opportunity for her to be accepted into the Saskatchewan Youth Honor Band. There were three bands involved – elementary school, high school, and adult. They had ONE DAY to practice together before the concert. Each band played for thirty minutes and to wrap up the night all three bands joined together to perform “Let’s Go Band”. The joy and enthusiasm and passion of the performers (especially in that last piece) was just over the top. The performers and their directors did a fantastic job of coming together!
Trombonist …. Maddy 💞
Finally! Molly has been really good for the past week or so. She stayed home alone while we attended Maddy’s concert and there wasn’t a thing out of place when we returned home. She is doing great!
Mature Molly 💞
That is all I have for now. Take care and have a great rest of the day!🌞
It is APRIL and yes I have graduated to my new eight pound dumbbells! I definitely feel the difference between them and the five pound ones that I was using but I can work with them so I am pretty excited about that!
Getting there!
As great as it is to be able to up my workouts, the real payoff is feeling better, looking better, and being strong enough to LIVE my life. When we woke up to a heavy dump of spring snow last week, I got out there, grabbed our shovel, and cleared all of our walks. About a hundred feet of deep wet snow and I crushed it. 💪
Dan took Molly to the dogpark yesterday morning, as usual. Somewhat overnight, all of the snow had melted leaving Molly and her friends to run and wrestle in the mud.
Molly & Ripple
Fortunately, with a bit of a brushing and her ‘self cleaning’ fur, we were able to put off bathing Molly for a few days. If our weather holds, the yard and park should dry enough to warrant a bath on the weekend.
Not looking too shabby!
We celebrated Easter this past weekend with a supper on Saturday for daughter Jen and family. I wasn’t up for our typical turkey and ham extravaganza, so we opted for a celebration of spring. We had a picnic type supper of chicken and ribs, assorted salads, pickles, and potato chips. The honey garlic ribs were the biggest hit but all was enjoyed and appreciated. With a cake, fresh fruit, lemon butter, ice cream and whipped cream for desert no one left the table hungry.
Jen had to work early Sunday morning (6:30 early 😯) so she and her boyfriend Tanner left once the dishes were done and the kitchen set right.
The girls stayed behind to visit, have tea, and work on their chess skills.
Genie & MollyPrim & Maddy
Alec (Genie’s fiance) had to work Saturday evening, but he dropped by to visit earlier in the afternoon and to deliver a beautiful bouquet of spring flowers. Fortunately, Genie got off of work early so she was able to come and spend some time with him. And… Of course she packed up leftovers so he could have his Easter supper when he got home. 🍽️ 💞
Flowers from Alec
That is about it for today. Dan is up in the kid’s playhouse straightening up and scrubbing the floor so I can start using it as a little greenhouse for the seedlings I started last week. I have a few more to start so I should get to work on that.
It is (past) time again for another health and fitness update.
For myself… Fitness wise, I am getting it done. My ‘go to’ is still Zumba, dancing, light weights, and speedball but I take a walk to the dog park with Dan and Molly once or twice a week and spend time out and about in our yard. Health wise, my only news is that I went for my COPD clinic Respiratory Function testing and I see my specialist next Monday to discuss the results.
For Molly… She went to the vet for her annual checkup and vaccine boosters. The vet is concerned about her weight, metabolism, and slow heart rate. She did a thyroid blood test and while it didn’t come back bad, it didn’t come back great either. It will be a watch and see situation. In the meantime we are working on getting her weight down as her joints are at risk of injury. Our current goal is to get her down from 104 pounds to 88 pounds. 🙄
Molly… 💓
And for daughter Jennifer – who went camping up north for the July long weekend with her boyfriend Tanner, his brother, and her daughters – Genie (19), Maddie(13) & Prim(11). They met up with other off-road enthusiasts and indulged in some off-roading fun and games.
That did not go as planned…
The girls were not with them at the time of the accident. Tanner suffered a severe injury to his left ankle. Jennifer fractured a few ribs, had cuts to both of her shins, and got two black eyes. 🦝
After a few hours at the hospital in La Ronge, both Tanner and Jennifer were able to return to camp. Following a relatively quiet Sunday, and with Tanner unable to put any weight on his injured leg, Jennifer and her girls broke camp and packed everything up Monday morning. Jennifer (somehow) drove the crushed Jeep onto its flatbed, secured it, and connected the flatbed to Tanner’s van – which she drove home (nine hours) with Prim and Tanner for company, while Genie followed in her Jeep – with Maddie and Tanner’s brother (who she dropped off on a detour through Moose Jaw 🤦) .
Jen & Genie at a gas stop on the way home.(Jennifer has lost five pounds since the swelling in her face went down. 🤭)
Jennifer returned to work the next day, working a morning shift at the supermarket and an evening shift at the bar. Both she and Tanner are now recovering well. Genie, who had been unwell for a few weeks before the trip, appears to be feeling much better. And… Maddie and Prim are well, happy, and justifiably proud of how they stepped up to help get everyone, and all of their gear, home safe and sound.
That’s about it for today! Take care and have a great day! 🌞💞
I finally painted the Dollar Store crate I bought a few years ago. 😁