Tag: healthy living

Daily Food Diary – Day 93 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It has been 93 days since I began posting my Daily Food Diary.   Diet is only one aspect of the health and wellness lifestyle that I am working to adopt.

Any healthy lifestyle includes diet, activity, fresh air, sleep, and stress management.  When one is working to manage chronic health issues, every one of these is crucial.

Since my less than memorable appointment with the surgeon who is going to do my hernia repair, stress management has been something I have been focussing  on.   The wait time for hernia surgeries runs about 8 weeks, but  it has been six weeks since my appointment, so it is time to get serious about this. My stress levels are better than they have ever been, but there are two major issues to deal with here – my discomfort with anything medical and the fact that stress triggers my asthma.  🤦

Several months ago, I bought myself  soft sleep headphones.  Normally, I go to bed listening to guided sleep meditations or soothing music.  Lately, I have been checking out more direct anti anxiety videos on You Tube.

I have been listening to this one for the past couple of nights.   To be honest, I had to listen to it sitting on my yoga ball yesterday, because it sounded interesting AND I would never have known  listening to it in bed.  I put on my headphones, turn on any form of meditation – guided, music, or nature sounds – and I am out cold. 😴

If you should  decide to listen to it, I suggest avoiding driving while you do so. 

One other thing…I may be partial to this video because the final words of advice reminded me so much of my father.  Whether it was something he deliberately did, or just who he was, my father lived by a personal code that saw him through every challenging situation in his life.   Regardless of anything or anyone else, my father was a man of strength, dignity, integrity, and peace.  💞

Food Diary:

Breakfast:

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

(2) eggs (160) (440 mg)

(2) oz ham (110) (640 mg) (2 g)

(1/4) c green onions (10)

(5) asparagus spears (16)  (10.5 mg)

(1) tsp olive oil  (40)

Snacks:

(34) oz water

(1) c Cinnamon Tea

(14) multigrain crackers (140) (110 mg)

(6) mini Easter eggs (85) (10 mg) (14 grams)

Supper:

Chicken Salad:

(7) oz skinless chicken thighs w/ salt free seasoning (228) (175mg)

(1) c lettuce (6)

(1/2) tomato (11) (3.1 mg)

(2) radishes (3) (7 mg)

(5) slices cucumber (4) (.7 mg)

(1/4) c green onion (10)

(1) tbsp sunflower seeds (50) (34.6 mg)

(3) tbsp crispy fried onions (60) (90 mg)

(2) tbsp PC Vidalia Onion Salad Dressing (100) (210 mg) (6 grams)

(2) scoops Vanilla Ice Cream (183) (33.2 mg) (14.1 g)

(1) tbsp PC Caramel Syrup (70) (55 mg) (8 g)

(1) tbsp PC Chocolate syrup (33) (22.2 mg) (5.9 g)

(5) pecan halves (33)

Total Net Calories: 1251

Daily calorie goal: 1269 – 1251 = 18 under👍

Total Sodium: 1848.7 mg 👍

Daily goal sodium: 1509 to 2300 mg

Total Processed Sugar:  50 grams 🤦

Daily goal processed sugar: 25 grams

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

Daily Food Diary – Day 91 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 91 Days since I began my Daily Food Diary.  That is a full 13 weeks! 🙌  As I had hoped, I have become more mindful of what I consume on a daily basis and I have made a few adjustments along the way.

This month, I have decided to become more mindful of my sodium (a major component in table salt, MSG, and baking soda) and processed sugar consumption.

Processed sugar and excessive sodium consumption is not (typically) good for anyone.    For someone like me, with multiple chronic lung conditions,  too much of either is particularly bad.

A major issue with lung conditions, such as asthma, COPD, bronchiectasis, or bronchiolitis is MUCUS – the quantity of it and the viscosity of it.  Diet affects both.

Some foods, like dairy products, increase the production of mucus.  Other components of our diet dehydrate and thicken said  mucus.   Such mucus dehydrating items include caffeine, alcohol, carbonated drinks, sodium, and sugar.   Drinking an adequate amount of water helps to counter these issues but only to a point.

Fortunately, caffeine, alcohol, and carbonated drinks have never been an issue for me.  I enjoy my carbonated water – but I can live without it.  Sodium and  processed sugar are  more of a challenge.   Thus my April focus.

Yesterday, I kicked the month off with one of our fairly frequent,  favourite suppers – just to see what I am starting with. The sugar content wasn’t bad – the sodium was off the charts. 🙄

I did search out a healthier snack to go with my afternoon tea.  I can see switching  these crackers for my all too typical potato chips.

Kirkland Crackers from Costco
The chips in our pantry range from 240 to 360 mg of sodium per serving. (And +/- 260 calories)

Food Diary – Day 91

Breakfast:

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

(2) eggs (160)   (440 mg)

(1) tsp olive oil (79)

(2) sl back bacon (35) (500 mg) (1 gr)

(5) PC asparagus (16) (10.5 mg)

(1/4) c green onions (10)

Snacks:

(1) Green tea

(14) Multi Grain Crackers  (140) (110 mg)

(36) oz water

Supper:

(3) Riblets  (36) (116 mg)

(4) spring rolls (180) (440 mg) (3 gr)

(9) Tempura shrimp (350) (460 mg) 

(2) PC buttermilk chicken breast (250) (430 mg)

(4) Gyoza (170) (400) (2gr)

(1) tbsp seafood sauce (12) (110 mg) (2 gr)

(1) tbsp Dilly Dip (80) (110 mg) (.5 gr)

(1) tbsp Gyoza sauce (15)  (365 mg) (2 gr)

(1) tbsp Plum sauce (18) (15) (4)

Total Net Calories: 1372

Daily Goal: 1269 calories

Total Sodium:  3511.2 mg 😳

Daily goal: 1500 to 2300 mg

Total Sugar:  14.5 grams

Daily goal:  25 grams

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

Daily Food Diary – Day 85 of 365

by annemariedemyen, posted in 2025, Health and Fitness, Uncategorized

It is 85 days since I began keeping and posting my Daily Food Diary.  My intention was to track everything I consume in a day, become more mindful of what I consume, and gradually make some improvements as  to what I consume. 

So far I believe I am getting as much out of the exercise as I thought I would.  I am also getting more support and encouragement from my regular followers than I expected.  For this, I am so grateful! 🤗

Reading what I consume every day can’t be that exciting for anyone.  For me, the real magic happens when I decide what not to eat or bake or buy, knowing that I am going to have to write it in my diary and post it for any and all to see.  

This week I decided to work harder to meet my daily calorie goal of 1269 calories a day. On Monday, I posted that would be my focus for this week and so far so good.  Monday and Tuesday, I was substantially under my goal.

Last night was Dan’s dart night.  We eat early on dart night, so we decided to make supper easy by indulging in some take out.  That used up most of my calories for the day. 🤦

After Dan left, I had 88 calories left to fill my “600 Pound Life” and “911” marathon evening – my biggest snack event of the week, which I often fill by sharing a bag of popcorn with Molly.  Last night, determined to stay on track, I indulged in RAW BROCCOLI drizzled with salad dressing.   

Raw broccoli will never replace hot buttery popcorn, but last night it was broccoli for the win and I stayed under my calorie goal for the day – just barely.   How exciting is that? 👍

Daily Food Diary:

BREAKFAST:

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

(3) crumpets (240) (6)

(2) tsp butter (68) (.1)

(2) tsp raspberry jam (33) (.1)

Snacks:

(1) c Cinnamon tea

(25) Classic Potato chips (160) (2)

(36) oz water

(1/2) c raw broccoli (15) (1.3)

(1/2) tbsp Kraft Sweet Onion Dressing (12)

Supper:

(1) Big Mac – no bun (463) (25)

(1) sm fries (230) (3)

(7) McNuggets (233) (18.7)

Total Calories: 1456

Less 126 calories 30 min.  aerobics

Less 90 calories 40 min. walking

Net Calories: 1240

Net Calories goal: 1269 – 1240 = 29 calories under

Total Protein: 56.5 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 84 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 84 days (11 Weeks) since I started my Daily Food Diary.   It is incredible how quickly the weeks go by.

When I started this diary, we were heading into a brutal winter.  We have left that behind as we now head into spring.  Yesterday, we had our back door open so we could let the fresh air in and Molly could come and go on her own. 

Spring is easily my favourite season of the year! It is the promise of summer – without the bugs.  It is ultimately great grass and trees, flowers, and sunshine! What is not to love?

Spring Dogs.. 😳

Daily Food Diary – Day 84

Breakfast:

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

(1) c Raisin Bran Crunch (190) (3)

(1/4) c milk (31) (2)

Lunch:

(1) Granola Bar (160) (3)

(12) oz water

Snack:

(1) c licorice tea

Supper:

(12) oz carbonated water

Chef Salad…

(2) c Romaine Lettuce (12) (.9)

(2) Radishes (3) (.1)

(10) slices cucumber (10) (.4)

(1/2) tomato (11) (.5)

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

(3) oz baked ham (140) (14)

(1/3) c shredded cheese (137) (8.4)

(2) hard boiled eggs (156) (14.1)

(1 1/2) tsp sunflower seeds (135) (4.5)

(3) tbsp Peppercorn Ranch dressing (165)

(2) tbsp French’s dry fried onions (200) (8)

Total Calories: 1362

Less 126 calories for 30 minutes aerobics

Net Calories: 1236

Daily Net Calorie Goal:  1269 – 1236 = under 33

Total Protein: 60.2 grams

Daily Protein Goal:  46 to 58.5 grams

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

Happy Belated Birthday to Madison, who turned 15 years old the day BEFORE her sister Prim turned 13. 🤦🎂
 Grandma and Grandpa have ALWAYS known this because Mom went to the hospital as soon as we finished celebrating your second birthday. 🙄🎂

It is impossible to believe our little girls have grown up so fast! We love you both and we are so proud of both of you!

Daily Food Diary – Day 77 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 77 Days since I started my Daily Food Diary.  That is 11 Weeks! By the time I knock off another 41 weeks, I might be addicted to this morning exercise and being mindful of what I consume on a regular basis.

Another thing I could easily become addicted to is getting out walking with Dan and Molly. 

Yesterday we ventured down to Waterfall Park.  Our temps were still well in the chilly range, there was yet another fresh layer of snow, and I was walking on an iffy ankle and a slightly wobbly knee.  But… The only hard part is taking the first step (after I put on my sweater, ski pants, boots, jacket, and gloves 🙄).

Once we got to the park, it was all good.  I took Molly’s lead and we made out fairly well.  My knee and ankle felt fine and we even ventured down an unfamiliar path.  It was not as groomed as our regular ones and there was a steep drop off of both sides – one side leading down to the creek.  Molly and I managed to both stay upright.    Dan caught sight of three dogs and a group of kids approaching, so he took Molly’s lead.  It was all good – until Molly’s collar came apart for some reason.   Dan was able to hold onto her while I got the collar back together.  It is a heavy duty pinch collar, with steel links that are almost impossible to take apart and to replace.  Apparently, it just takes the perfect move to slip it apart!  I lucked out getting it back together.

This shot was from a couple of days ago but shows Molly in her element.

The rest of the walk was uneventful. When we got home, Dan brought Molly in and made our tea.  I spent a few minutes shoveling our front walks before I joined them.  At the end of the day, my left knee was fine, my right ankle was fine – and my left foot had a weird kink in it.  It is still bothering me a bit this morning, but I am sure I can walk that off when we head out today.  🙂

Food Diary – Day 77

Breakfast:

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

(1/2) Grapefruit (41) (.8)

(1) tsp sugar (16)

(1) Granola Bar (160) (3)

Lunch:

(24) oz water

(1/2) Beef burrito (308) (15)

Snacks:

(1) c Lemon Ginger tea

(25) Lay’s Classic chips (160) (2)

Supper:

(12) oz carbonated water

(1) lg. Taco Salad (520) (16)

(6) Hint of Lime chips (150) (2)

Total Calories: 1357

Total Protein: 39.1 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 73 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 73 Days since I started my Daily Food Diary.   As much as I could lose a few more pounds, this exercise is more about eating well than it is about restricting calories.

I went into this with three chronic lung conditions – asthma, COPD, and bronchiectasis.  Proper nutrition is only part of my routine to keep these issues in check.  I exercise, I see a respiratory specialist and a respiratory therapist regularly, I use inhalers,  and antibiotics with oral steroids for flare-ups, and I get regular vaccines. 👍

I also went into this exercise with a failed epigastric hernia repair from three years ago.  On February 24th, I went to see a surgeon about having this repaired. 

My hernia is bothersome on occasion and a bit dangerous to ignore,  so it has to be done.  Heading out for my appointment, I was fine.  Dan was driving, we were going to the Pasqua Hospital (a few blocks from home),  the repair I had done last time was laparoscopic surgery done under local anaesthetic. No big deal!

Except, due to delays in traffic, parking issues, and a mix-up at the hospital, we were cutting it close timewise for my appointment.  My stress ramped up, my stress triggered my asthma, and I walked into the surgeon’s office having an uncontrollable coughing fit.

The appointment went as well as possible, but the surgeon decided that he was putting me under anesthesia for the procedure. (It is difficult to do this kind of thing when someone is coughing their lungs out).

I came home upset, demoralized, and annoyed that I try so hard to manage my lung issues and I had failed,  again, big time!  

After a short pity part, I pulled it together.  I got on with my respiratory management routine and soldiered on.

Then, I went for a CT scan that the surgeon had ordered.  On top of a couple of other issues, the scan showed that I now have a NEW lung issue – bronchiolitis.  Seriously!

Cue another pity party, cue another comeback – this time more intense and determined than ever.  Not just to make my lungs stronger but to destroy the stress and anxiety issues that I have battled with forever.

So.. more exercise – more focused and intense,  I switched up my bedtime meditation for Goggins inspirational podcasts/videos, I got an herbal brew  from our local health food store.  I am getting outside for more fresh air and exercise!  👍

And our weather tanked.  More cold, more wind, more wet snow.   Not good for my lungs.   Another pity party… 🤦

Yesterday, I had it together!  I decided to stay indoors and do a serious house cleaning & laundry including bedding.

And our power went out – for hours.  I decided to forgo the pity party.  I messaged my sister Elaine and we chatted back and forth for the duration, exchanging  meal plans and shopping wins (and losses 😂).

It was a good chat and it was good for the soul – much better than another pity party.  🙂

Food Diary:

Breakfast:

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

(2) eggs (180) (14)

(3) slices back bacon (52) (2)

(2) potato patties (240) (2)

Snack:

(24) oz water

(2) oz Dill Pickle peanuts (324) (14.2)

Supper:

(12) oz carbonated water

(1) Burrito –

     (1) Tortilla wrap (170) (5)

     (4) Oz ground beef (280) (19)

     (1) c mixed veggies – onion, red pepper, black olives, mushrooms, oriental cabbage (68) (2.4)

     (1) Tbsp taco sauce

     (2) Oz shredded cheddar (114) (7)

(1) PC matrimonial cake (139) (1)

Total calories: 1600

Total Protein: 76.9 grams

Protein goal per day: 46- 58 grams

Notes:

  1. I am fairly certain that Molly, our picky Pyrenees, would not be caught dead eating a dill pickle – but if I have Dill Pickle Peanuts, Molly has Dill Pickle Peanuts.
  2. Dan and I made supper together last night, and yes he shredded oriental cabbage for the burritos. (The celery I took out didn’t make the cut… 🙄) Once the cabbage was cooked with the rest of the  burrito filling,  there was no trace of it.   (I trust the nutrients remained? 🤔)

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

Daily Food Diary – Day 68 of 365

by annemariedemyen, posted in 2025, Health and Fitness

I am 68 days into tracking everything I consume in a day and recording it in my Daily Food Diary. 

This daily practice is part of my personal health and fitness journey that I began three years and one month ago. 

My ‘why’ at the time was just being sick and tired of being sick and tired.  Over the past thirty seven months my ‘why’ has changed and evolved.  Overall,  I feel healthy and strong and I want to stay that way – and continue to get healthier and stronger.    I love fitting into clothes that I hadn’t worn for years.  I love knowing that I am doing my best to avoid being a burden to our already overburdened health system. I love being able to easily do things that I struggled with for years. 

For years, I struggled to do my own hair. Reaching my arms up to hold a curling iron or a blow drier was exhausting and beyond painful.   A few months ago, I was told that this is normal for people with lung disease.  People with lung diseases – asthma, COPD, bronchiectasis, or bronchiolitis (I have been diagnosed with all four) find it difficult to lift their arms due to physiological changes caused by lung disease. 

For the past thirty seven months, I have been doing aerobics six mornings a week.  (I did miss a very few weeks due to illness, a broken arm, etc).

I still have chronic respiratory issues and I always will,  to some degree.  But!   I do not struggle to do my own hair.  I can wave my arms in the air, LIKE I JUST DON’T CARE, anytime anywhere – for any reason!

The freedom to move as I want, when I want, is ‘WHY’ enough to keep moving forward on my health and fitness journey,  but I do it for this and for so much more!

Food Diary – Day 68

Breakfast:

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

(2) scrambled eggs (196) (12)

(3) thin sliced bacon (130) (8.9)

(26) oz water

Snacks:

(1) c Licorice tea

(6) Hint of Lime Tortilla chips (150) (2)

(1/4) c sunflower seeds (180) (6)

Supper:

(14) oz water

(2) c homemade wonton soup (250) (19)

(2/3) c Butter Pecan Ice Cream with extra pecans and  butterscotch & chocolate topping(415) (5)

Total Calories: 1322

Total Protein: 53.2 grams

Protein Goal for the Day:  46 to 58.5 grams

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

Daily Food Diary – Day 67 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 67 days since I began tracking everything I consume each day.   This is just another step to living a healthy lifestyle.

Fresh air and exercise are both important to  me as well.  Yesterday, I nailed both with a nice walk along the bike paths in the A. E. Wilson Park on the west side of Regina.  It is a huge park with playgrounds, a toboggan hill, a creek opening up into at least one small lake, open prairie, and miles of well maintained paths for bikers, hikers, and dogs to enjoy.

It was warm enough to take my gloves off, so I took a few photos. You might have to zoom in to see what I was trying to take a picture of.  🙄

Canada Geese by the open water
Dan & Molly – Molly was excellent yesterday, even when we encountered other dogs. 👍
Bunnies in the snow

Food Diary – Day 67

Breakfast:

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

(2) potato patties (240) (2)

(2) Eggs with ham and green onions pan fried in olive oil (260) (24)

Snack:

(24) oz water

(1) c tea

(1/3) c Dill Pickle peanuts (170) (8)

(1/2) c Raspberries (32) (.7)

(1) Vodka Caesar with Pickled Asparagus                   (178) (3)

Supper:

(1) c Homemade Bacon Beans (300) (12)

(2) Hotdogs (no bun) (360) (12)

(1) Side Salad with dressing & dried fried onions  (160) (5)

(14) oz water

Total Calories: 1702

Total Protein: 67 grams

Protein Daily Goal: 46-58 grams

Notes:

  1. It has been a few weeks since Dan bought me a cruet for olive oil to keep on the cupboard next to the stove.   We have been using the oil for any pan frying, instead of butter.   It has been a simple and painless cut to a less healthy option.
  2. The baked beans yesterday were amazing.  I found a recipe that we both like.   I did switch out the one cup of tomato juice and five cups of water for two cups of tomato juice and four cups of home made chicken broth.         https://www.food.com/recipe/crock-pot-baked-beans-in-tomato-sauce-341593

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

Daily Food Diary – Day 65 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It has been 65 days since I started to monitor what I consume in a day.  AND… It has been just over 3 years since I started working on my overall health and fitness with exercise, fresh air, and meditation.

I have been encouraged by the benefits that I have experienced along the way.   Recently, I have celebrated excellent results on blood tests, a slight drop in weight, and  perfect blood pressure readings.    Yay me!

The only health issue I have experienced has been ongoing problems with my epigastric hernia.  Recently, I saw a surgeon who sent me for a ct scan to check out the exact details before he goes in for the repair.

I went in for the scan last Sunday,  feeling confident that the only thing of note on the report would be the details of my hernia.  That report showed up on my Saskatchewan Health Account a couple of days ago.

The report noted the hernia details.  It included numerous non hernia related details.   Everything was normal and healthy from my liver to my spleen, and other internal bits and pieces. 

Then things started to get a bit disturbing…

VASCULATURE:  Normal caliber mildly
atherosclerotic abdominal aorta. (Not bad but why is my abdominal aorta anything short of perfect?)

BONES/SOFT TISSUES:  L5-S1 advanced disc height loss and bilateral pars
defects with associated grade 1 anterolisthesis. (Google notes this is a slipped disk, suggests pain management.  Which could be a plan, except I have never experienced any pain in my spine or radiating elsewhere – so there is that.)

PELVIS: The bladder is collapsed.  (News to me and I have had  zero symptoms.)

LUNGS:   Diffuse bronchiectasis of the visualized lungs with tree-in-bud nodularity within the lower lobes is suggestive of small airway disease such as infectious bronchiolitis. (No indication of infection in blood tests taken last week 🙄.)

The only really disturbing note is the one regarding the new lung issue.  I have already been diagnosed with asthma, COPD, and bronchiectasis 🙄. I should probably call my respiratory specialist to see if this is anything worth checking into.   😢

Food Diary – Day 65

Breakfast:

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

(2) potato patties (240) (.2)

(3)strips bacon (130) (8.9)

(2) eggs (160) (14)

(24) oz water

Snack:

(1) c licorice tea

(1/3) c almonds and cashews (192) (6.6)

Supper:

(1) c linguine with sauce (270) (9)

(9) large shrimps (180) (34.5)

(1/2) c asparagus with butter (47) (1.5)

(1) Side salad with French Dressing (210) (5)

(12) oz carbonated water

Total Calories: 1431

Total Protein: 81.8 grams 😯

Protein daily goal: 46 to 58.5 grams

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

Daily Food Diary – Day 61 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It has been 61 days since I started my Daily Food Diary.  I am still eating and still tracking! 👍

This weekend was a double win for my health.

Yesterday, I went for a CT Scan that needed to be done before my hernia repair.  I had an appointment but they called me three hours early to ask me if I could pop down to the hospital right away to get it done.  That alone was a double win – I got it done and I didn’t sit around worrying about it for three hours. 😂

Also yesterday, I received the results of blood tests that I had done last week.  My results were a perfect win.  All the usual tests – cholesterol, blood sugar etc came in at mid normal.  AND There was no indication of any infection or inflammation.   That was all accomplished with exercise and diet. 👏 No medications used or required.  That is huge for anyone and especially anyone like me who cannot tolerate any drugs.

Food Diary – Day 61

Breakfast:

(1) c coffee (2)  (.3)

(2) breakfast sausages (270) (20)

(2) pancakes (173) (4.9)

(1) tbsp Pure Maple Syrup (55) (-)

When I spoke to a nutritionist last fall, she told me that Maple Syrup is the best natural sugar to use. (Still in moderation)  I don’t remember if she said why, but I think it is because it is the least processed.

Compare ingredients! No contest. 💓

Snacks:

(24) 0z water

(50g) Frito Lays Hoops (270) (3)

(1) c licorice tea

Supper:

(12) oz water

(1) Ruben Wrap

  1. 1 Tortilla wrap (170) (5)
  2. 4 oz Montreal smoked meat (136) (15.1)
  3. 1 slice Swiss Cheese (106) (7.1)
  4. 1/2 c sauerkraut (23) (.5)
  5. 1 1/2 tsp hot mustard (10) (-)
  6. 1.2 pc chocolate fudge cake (360) (2.4)

Total Calories: 1643

Total Protein:  58.4 grams

  • In the past week I consumed 257 calories over my goal of a net 1276 calories  a day
  • My protein goal is 46 to 58.5 grams per day

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

Photo compliments of our granddaughter Maddy who was in Alberta this weekend, staying in Calgary and visiting Banff.