Tag: healthy lifestyle

Daily Food Diary – Day 346 of  365

by annemariedemyen, posted in 2025, Health and Fitness

Today is Day 346 of my Daily Food Diary.  Only nineteen more days to go! 🥳

It is hard to believe there are only nineteen more days to go in 2025.  Looking at everything that is scheduled to happen between now and 2026, I’m not at all sure how it will happen… 😯

Today my win is an easy one… once again my husband Dan is front and centre!  Yesterday, he spent the morning with me at the  pre-surgery clinic,  followed by taking me out for lunch, followed by going to pick up the groceries we needed.  This morning he is off for a walk with Molly.  It is Minus 32° Celsius without the windchill.  That is bloody cold!

My Daily Food Diary win for the day is an easy one as well..

Balance and sustainability… when it comes to creating a new lifestyle, I leaned that it had to be doable and flexible to meet the needs of the day,  while keeping mindful of the overall goal.  Yesterday’s Diary entry was all about keeping it real.   It was not a fail (calorie or nutritional wise) – it was just about focussing on protein and simple and fun.  I’ll take that as a win. 😁

Daily Food Diary – Day 346

Breakfast:

(1) c coffee (2)

(3) crumpets (240)

(2) tsp butter (69)

(1) tbsp jam (50)

Lunch:

(1) A & W lettuce wrap teen burger (330)

(1) A & W onion rings (350)

(1) A & W gravy (50)

(8) Oz A & W rootbeer (110)

Snacks:

(24) Oz water

(1/2) c mixed nuts (360)

(2) coconut macaroons (220)

(1) peanut butter snowball cookie (132)

Total consumed calories: 1913

Total used calories 71

(30) min treadmill (71)

Total net calories: 1842

Net calories goal: 1208 – 1842 = 633 over 👎

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

Mini Maddy decorating the Christmas tree with the BIG kids. 

Daily Food Diary – Day 216 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is Day 216 of my Daily Food Diary.

We are home and our heatwave is over.  It is forecast to be cooler and wetter today.   The  humidity is already 100%. (Good thing I watered our garden yesterday!)

Between wildfire smoke and high humidity this summer, my lungs are struggling.  I can’t imagine how I would manage if I wasn’t on inhalers, using my Aerobika, doing  aerobics,  breathing exercises,  weights and cardio,  walking (weather permitting) – and running (a little bit).

It’s funny, in an odd way,  that  I used to think working out was for athletes and healthy young  people who joined gyms to keep in shape.

I am infinitely grateful that I have learned that living a life based on exercise and healthy habits is for anyone wanting to enjoy quality of life. (Even seventy year olds with multiple chronic lung conditions 😊). 

Daily Food Diary – Day 216

Breakfast:

(1) c coffee (2)

(1) c Cheerios – no milk (147)

Lunch:

(4) radishes – red/white (21)

(1) c broccoli –  green (31)

(2) pcs celery – green (14)

(1/2) c red pepper – red (23)

(1) tbsp Dilly Dip (80)

(1 1/2) oz marble cheese (170)

(2) oz Piller’s Ham (57)

(9) Lay’s wavy lightly salted chips (131)

Snacks:

(48) oz water

(11) Hint of Lime chips (275)

(3) tbsp salsa – red (12)

(1) Rolo ice cream cone (310)

Total net calories: 1273

Net calorie goal: 1222 – 1273 = 51 over

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

I haven’t planted sunflowers for years, but always manage to have a few of them pop up in our flower bed.  I don’t have the heart to pull them out as they have always been granddaughter Maddy’s favourite flower.

Daily Food Diary – Day 198 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 198 Days since I started my Daily Food Diary!

It is 3 and almost one-half years since I started living a lifestyle focused on my  Health and Fitness.

The quality of my life has improved exponentially in this time.  One thing that I have been particularly grateful for is a marked decrease in my anxiety – something I have struggled with throughout my entire life.

That being said, in the past few months my anxiety level has been creeping back up there.  I have several coping strategies but sometimes they just don’t want to work!

This morning I took Molly on a walk around the neighborhood, by myself.  It was hardly the first time.  But,  I have been walking her alone – knowing Dan was at home and available if anything went sideways.   This morning, Dan was not home.   It was truly Molly and I – no backup, if required.  

I’ll be good!

I got about two feet out our gate and down the sidewalk before my anxiety went through the roof.   There was no way, I was turning back  or taking any shortcuts.  

We finished our route with no major incidents and I felt fine as soon as we got back in the yard.    I will take that as a win,  and hopefully it will ramp up my confidence enough that it will make our next solo trek that much easier.

I am so over this anxiety stuff!  It serves zero purpose and just makes life so  difficult.  

Daily Food Diary – Day 198 of 365

Breakfast:

(1) c coffee (2)

(1) c Shreddies (200)

(1/4) c  2% milk (28)

(1) tsp sugar (16)

Snacks:

(1) pear (103)

(1/3) c mixed nuts (216)

(5) Hint of Lime tortilla chips (125)

Supper:

Pan Pizza:

(1) Tortilla wrap (200)

(2) tbsp pizza sauce (17)

(3) oz sliced ham (86)

(15) slices pepperoni (150)

(1/4)  c red onion (15)

(1/2) c mushrooms (22)

(1/2) c red pepper (23)

(1/4) c shredded marble cheese (120)

(1) pc chocolate cake (472)

Total net calories:  1505

Net calorie goal: 1229 – 1505 = 276 over

* Highlighted items contain significant collagen or significant contribute to the production of collagen

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

Daily Food Diary – Day 195 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 195 Days since I started my Daily Food Diary.  It is 3 years and 5 months since I started living  my Health and Fitness lifestyle.

In these past few years, I have changed –

The changes didn’t happen in  three and a half years.   They happened moment by moment, step by step, choice by choice.

The changes that happened aren’t all obvious.  I am physically stronger and have energy and stamina.  I can do things that I couldn’t have imagined three and a half years ago.

The changes are not all physical.  I am  mentally sharper and emotionally stronger.  I can celebrate with joy and I can manage difficult situations with determination, perseverance, and faith.

My life has changed, my attitude has changed, my beliefs have changed.  Early in my transformation I realized that “what doesn’t kill me  makes me stronger”.  I learned to grow through adversity, pain, setbacks, and challenges. 

Lately, I have learned to grow through  positive experiences.   Shopping, walking Molly, doing much of the garden myself this spring, countless little wins that I have celebrated recently,  have increased my confidence, my personal sense of security, my hope for the future (for MY future).

I can do it! 💪

It is 11 DAYS until I turn 70 YEARS OLD.  I am ready for the seventies (regardless of what they bring).  ☺️

Daily Food Diary – Day 195

Breakfast:

(1) c coffee (2)

(1/2 grapefruit (39)

(1/2) tsp sugar (8)

(2) eggs (160)

(1) tsp olive oil (40)

(3) slices back bacon (100)

(2) potato patties (240)

Snacks:

(1/3) c mixed nuts (216)

(60) oz water

Supper:

(2) c chilli (452)

(1/4) c marble cheese (120)

(1) serving rhubarb cheesecake (120)

Total net calories: 1274

Net calories goal: 1229 – 1274  = 46 over

* Highlighted items contain significant collagen or significant contribute to the production of collagen

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

Daily Food Diary – Day 122 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 122 Days since I began my Daily Food Diary.  This is Day 2 of my focus on tracking  saturated fats.

In March, my focus was on tracking protein in my diet.  I learned that my diet is high in protein.  This did not really surprise me, as I feel like a dishrag if I do not have my protein.

In April, my focus was on tracking sodium and processed sugar.  I learned that any amount of processed sugar has a detrimental effect on my respiratory health and that I consume a lot of sodium.

This month, I am focussing on saturated fats.   Eliminating saturated fats is important for everyone for heart health, so that obviously includes me!

The challenge here is that animal based products, be it meat, eggs, cheese, milk, etc. are high in saturated fats – except for fish which I prefer to avoid .  Plant based, high protein food,  like brown beans,  are low in saturated fats but high in processed sugar. 

This month it will take time, effort and research to maintain the protein in my diet while reducing the saturated fats,  while eliminating the processed sugar, and while cutting back on sodium.  

Once I have a handle on these four areas of concern in my diet (protein, sodium, processed sugar, and saturated fat), I can start working on all of the vitamins and minerals that we tend to receive from our vegetables and fruits. 

I do not expect to ever reach a perfect palatable place in my diet.  It is always going to be about balance.  But I do expect that as long as I keep up my Daily Food Diary, I will keep learning and making positive adjustments, that will serve me well throughout 2025 – and beyond.  ☺️

Daily Food Diary – Day 122

Breakfast:

(1) c coffee (2)

(1) Cashew granola breakfast bar (160) (2.5 grams)

Lunch:

(2) chicken drumsticks (401) (5.8 grams)

(1/2) pkg spicy chicken ramen (190) (3 grams)

Supper:

Nachos:

(6) oz extra lean turkey (221) (2.6 grams)

(1) tbsp taco seasoning (40)

(25) salt free tortilla chips (260) (1 gram)

(5) black olives (18) (.2 grams)

(1) jalapeno (4)

(1/4) c green onions (10)

(1/2) c red pepper (23)

(1/2) c shredded Habanero cheese (240) (12 gram).  (we didn’t have a lower saturated fat option – but I did use half as much cheese as I usually do)

Total net calories: 1354

Net calorie goal: 1247 – 1354 = 107 over 👎

Total saturated fats: 27.1 grams

Saturated fat goal: 13.75 👎

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

Daily Food Diary – Day 106 of 365

by annemariedemyen, posted in 2025, Health and Fitness

This is Day 106 of my Daily Food Diary.   It is also my sister Lorraine’s birthday! 🥳  Although, there are two years and a few months between us, we grew up more as twins and best friends, than sisters. 

It is hard to believe that the two little girls who played in a cardboard fort while recovering from chicken pox….  the two teenagers who sang Hey Jude and  such tunes together while doing dishes…  the two young women who learned how to (and how not to) bake buns together… the two young mothers who learned how to mother  together… the two sisters who have shared countless holidays,  visits – camping, hot tub and quadding moments –  throughout the years,  are the same  two elegant old ladies  who share our health news, fitness goals, cooking tips, grandbaby and fur baby photos, jokes and memes TODAY. 😳

Elaine (the mature responsible sister) with Lorraine and I 😁

Life is short and goes by way too fast.   It’s not about looking good or having more  – it is about living well and sharing it with the ones you love.   

Daily Food Diary – Day 106

Breakfast:

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

(2) poached eggs (143) (297 mg)

(2) Potato patties (240) (420 mg)

Snacks:

(36) oz water

(1) c Lemon Ginger Tea

(24) Lightly salted Lays (134) (48 mg) (.5 g)

Supper:

Two crust turkey pie:

(1/2) Deep crust pie shell (440) (280 mg) (4 g)

(6) oz turkey (300) (134 mg)

(1/3) potato (27) (3 mg)

(1/4) cooking onion (3)

(1) pc celery (1) (3.2 mg)

(1) carrot (25) (42.1 mg)

(1/4) c peas (28)

(1/3) c chicken gravy (24) (288 mg)

Total Net Calories: 1179

Net Calorie Goal: 1259 – 1179 = 80 under 👍

Total Sodium: 1520 mg

Sodium goal: 1500 to 2300 mg 👍

Total Processed Sugar:   4.5 grams

Processed Sugar Goal: < 25 grams 👍

*** I know I met my goal for processed sugar, but still… Tenderflake puts  sugar in their pie crusts.  Who does that? And why? 

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

Daily Food Diary – Day 43 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It’s day 43 and the final day of YEAR THREE of my health & fitness journey.  At this point, it is more of an established health and wellness lifestyle. ☺️

At this point, I am still  consciously focussed on finding how far I can go and watching for anything that might be tripping me up along the way.  

Year One was a gradual awareness of how much work I had to do, the benefits of doing it, and a glimpse of the potential that I possessed.    The year ended with two setbacks –  a severe flu that caused my asthma, COPD, and bronchiectasis to flare up and take me down.  AND… A broken left arm thank, to a collision with our Molly dog, who was an awkward hundred pounds of unbridled enthusiasm at the time.

Molly & I

Year Two was an ongoing battle to maintain the progress I had made and to claw my way to a few gains.  First… My arm did heal,  surprisingly well, and in a shorter time than my ambulatory care doctor had anticipated.  I give full credit to the level of activity I had reached in year one, and the fact that I could keep active enough during my recovery to keep my circulation going strong.   Second…I realized that the severe  digestive issues that I had been dealing with for years were due to an allergy or intolerance to yeast.  Cutting yeast out of my diet has been a game changer!  Third.. Respiratory issues triggered from the flu I had at the end of year one, continued on and on, lingering cough punctuated by serious relapse.   Throughout the year, I went through SIX rounds of antibiotics and prednisone.  Near the end of Year Two, I figured out that my ongoing coughing and flare up of infections was not due to my chronic lung conditions but by then a well established case of sinusitis.  🙄🤦

Year Three… was a good year for recovery and steady progress.   My health improved and I upped my strength training to three times a week, going from 5 pound weights to 10 pound weights by early fall.  Then, I suffered my first setback.  I struggled with all of the digestive issues that I had while consuming yeast, I tried and failed to shed ANY weight, I felt sluggish and off physically, mentally, and emotionally.  My strength training started to slide.  Finally, I took a realistic look at my diet and realized that I had been consuming a ridiculous amount of processed sugar.  Getting that under control did wonders for me until I suffered my second setback.   The umbilical hernia repair that I had had three years earlier became a major issue.  There had been ongoing issues from day one, but they could be easily resolved. Now that was no longer the case.   I have had an ultrasound and I have an appointment to see a surgeon in a few days.  In the meantime, I have had to ease off on my strength training but I did start this Daily Food Diary to get a better handle on my diet issues.

Year Four.. will no doubt bring unexpected benefits and unanticipated setbacks.  Such is life, and I am ready to embrace whatever life brings my way.

Sixty nine going on seventy in a few months.  Ready to move forward!

Food Diary – Day 43

(1) c coffee (2)

(3) Eggo waffles with butter & syrup (411)

(24) oz water

(1) c tea (1)

(1/2) c Mini Ritz crackers (150)

(1) c raw broccoli, cauliflower, & radishes with 2 tbsp. Dilly Dip (185)

(12) oz carbonated water

(1/3) tray of nachos with lean ground beef, shredded cheese, peppers, onions, and black olives (1200)

(1) c tea (1)

Total calories: 1950

*** More calories than I would have liked, but despite starting my day with sugar, I did fight off the sweets cravings for the rest of the day.   For me, that was a BIG win.

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