Tag: hydration

Daily Food Diary – Day 140 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 140 Days since I began posting my Daily Food Diary.  That is TWENTY solid weeks of mindful eating and accountability! 🥇

It is one year since my daughter and I headed south to Nebraska to celebrate my sister’s birthday. 

Happy Birthday, Jeanne –  with friends & family

On the way back to Canada, Jen and I spent a day exploring the Black Hills of South Dakota.   It was our long anticipated ‘Thelma & Louise’ trip. (Minus the driving off the cliff scene. 😂)

Driving THROUGH the Black Hills of South Dakota

It was an excellent trip all around.  We were gone for five days, but we made memories that will last a lifetime. 

Yesterday, I did get my x-ray done and the results were posted last night.  The only NEW note of interest was some possible issue with the lower left lung. 

“mild increase in density in the left lower lung, suggesting a possible atelectasis (collapsed lung) that is slightly more prominent than in a previous image.”   I have a follow up appointment with my respiratory specialist, so I’m not going to lose any sleep over it.   To be honest, I expect it is residual damage caused by my lung extravaganza of 2023. 

On our way home, Dan and I stopped at one greenhouse to pick up a few seedlings – herbs, flowers, and peppers.  They did not have the rhubarb plant that I wanted, but in typical Dan fashion, he went on a mission after dropping me off at home to do my aerobic workout.   AND – he scored at Canadian Tire. (Also in Dan fashion he got it on sale for half the price that I would have paid at the Home Depot garden center).

Rhubarb Torte in our future. 🤗🙌

Daily Food Diary – Day 140

Breakfast:

(1) c coffee (2)

(2) Eggo classic waffles (180) (1.5 grams)

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

(1) tbsp Maple Syrup (55)

(3) sl. Bacon (130) (3.3 grams)

Snacks:

(24) oz water

(1/2) oz dry roast peanuts (81) (1 gram)

(2) c air popped popcorn – no butter (62) (1 grams)

(1/4) c bbq corn nuts (115) (.5 grams)

(1) pear (103)

(1) peach (51)

Supper:

(1) lg serving of spaghetti with ground turkey meat sauce  (no cheese 😢) (628) (2 grams)

(1/2) c broccoli (30)

(1/2) c cauliflower (14)

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

Total net calories: 1243

Net calorie goal: 1411 – 1243 = 168 over 👎

Total saturated fats: 17.8 grams

Saturated fats goal: 13.75

* I totally skimped on the hydration yesterday.  I am so waterlogged from this weather, it was just off my radar. 🙄

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

Daily Food Diary – Day 121 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is Day 121 of my 375 Day Food Diary! 🎊

Yesterday was the first day of May.   This month, I am going to focus on the saturated fat in the foods I consume each day.   I will share this info every day on my blog.  I will still be  monitoring my sodium and processed sugar consumption, but I won’t be sharing that on here each day – just to keep the focus on saturated fats.

A few number related notes for today..

  • I now weigh 125 pounds (at 5′ -1″ tall). That is down 35 pounds  from 160 pounds that I was at three years ago.  It is 8 pounds down from the 133 pounds that I weighed when I started my Daily Food Diary on January 1st.
  • In April, it became obvious that there were two things that I was consuming that were detrimental to my respiratory health –  processed sugar and carbonated water.  I have cut back on both A LOT.  I have also been walking further, faster, and more frequently which is beneficial to my respiratory health.    Pre – April, my blood oxygen would run 86 to 95 %.  This past week it has been 92 to 99%      * Fun fact – % blood oxygen refers to the percent of red blood cells that contain oxygen  
  • Since starting my Daily Food Diary, I have stopped the mindless snacking, between meals and dedicated tea time.    Cutting back on processed sugar in April has had a huge effect on my appetite at mealtime.  Last night, I had 2 chicken drumsticks and 1/2 package of ramen noodles for supper.  A couple of months ago, I would have  eaten 3 or 4 drumsticks and a full package of ramen  noodles.
  • Getting back to saturated fats… My goal for each day is to stay under 13.75 grams of saturated fats.  That is 10% of my total goal of 1247 calories which is  124.7.  (2000 cal x 10% = 200 = 22 grams of saturated fat)  Mathing it out, that makes my goal 13.75 grams per day.     

Maintaining, posting, or reading a Daily Food Diary may not seem terribly exciting  or effective,  on a day to day basis.  But… numbers do not lie. My Daily Food Diary is proving that given enough time,  and consistent effort,  it is a powerful tool that is helping me to reach my health and fitness goals. 😊

Breakfast/Lunch

(1) c coffee

(2) Low sodium hotdogs (240) (7 grams)

(1) Tortilla wrap (170) (1.5 grams)

(1/8) c shredded cheddar (57) (3 grams)

(1/4) c red onions (15)

Snacks:

(48) oz water

(1) c Lemon Ginger tea

(1) peach (58)

(3) strawberries (12)

(23) Salt & vinegar chips (270) (1.5 grams)

(6) mini eggs (85) (2.5 grams)

Supper:

(2) chicken drumsticks (152) (4.4 grams)

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

(15) asparagus spears (49)

(1) tsp butter (34) (2.3 grams)

(1/2) pkg Spicy Chicken Ramen (190) (3 grams)

Total net calories: 1264

Net calorie goal: 1247 – 1264 = 17 over 👎

Total saturated fat:  25.9 grams

Saturated fat goal: 13.75 grams 👎

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

Daily Food Diary – Day 110 of 365

by annemariedemyen, posted in 2025, Health and Fitness

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.

Daily Food Diary – Day 110

Breakfast:

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

(2) pcs thick bacon (170) (240 mg) (4 g)

(2) eggs (160) (140 mg)

(2/3) c cubed hash browns (120) (240 mg)

(1/2) tomato (11)  (3.1 mg)

(1) tsp olive oil (40)

(1) tsp butter (34) (31.7 mg)

(1/16) tsp salt  (144 mg)

Snacks:

(52) oz water

Supper:

Broccoli/Cauliflower Salad:

(1) c broccoli  (31) (29.7 mg)

(1) c cauliflower (27) (32.1 mg)

(1/5) c red onion (13) (1.3 mg)

(1) thin slice bacon (43) (185 mg)

(1/2) oz shredded cheddar cheese (52) (104 mg)

(1) tbsp Vidalia Onion Dressing (50) (105 mg) (3 g)

(3) pcs buttermilk chicken breast (375) (645 mg)

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

(1) PC plain paratha (240) (1135 mg) (3 g)

Total Net Calories: 1365

Net calorie goal: 1255 – 1365 = 110 over 👎

Total Processed Sugar:   10.5 grams

Processed sugar goal: < 25 grams 👍

Total Sodium:  3850.6 mg

Sodium goal: 1500 – 2300 mg 👎

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

Daily Food Diary – Day 104 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is  104 days since I started my Daily Food Diary.   🎊   These days are going by a lot quicker than I thought they would, but every day that I  maintain my posting streak, I get a sense of satisfaction and accomplishment. 😁

It is easy to maintain any practice once it becomes a habit – especially one that is tucked neatly between other established habits.

I try to have a relatively flexible routine in retirement, but my morning begins with   a set pattern – one that is easy to build on.   Dan and I get up, let Molly out and get her breakfast, let her in, and get our coffee.  I sit down at the computer desk to take my inhalers and vitamins,  and to read our local online newspaper, while Dan turns on the tv to watch the morning news.

This morning as I was flipping past the pages of provincial news and Canadian election news, I was half listening to the American news that Dan was watching.   It occurred to me to wonder if the entire world was obsessed with politics.

Then I began to wonder if anyone reading my blog, thinks I am obsessed with my diet and my chronic lung issues – my asthma, COPD, bronchiectasis, and apparently bronchiolitis that recently showed up on a CT scan.

For the record, I am not.  My Daily Food Diary is something I am  doing  to  help me to  manage my lung issues.  I also do aerobics, regular lung clearing and deep breathing exercises, clear my sinuses with a Neti Pot, get outside and walk, meditate, and   get adequate sleep.

That might seem a bit much – but it really is not THAT much, especially since doing these things gives me the ability to forget about my lung issues and live a normal healthy life for the rest of the day.

That is what I am really obsessed about – my life.   Spending time with Dan,  and with Jen and her girls when they stop by for random visits.  Spending time with Molly – brushing her, feeding her, cleaning up after her. Spending time in our yard, cleaning away the winter debris and preparing for spring planting.

Spending time with my little seedlings – the tomatoes and some of the flowers are going hard.  The peppers and herbs are dawdling,  as usual.

Spending time chatting with friends and family and catching up on social media.  Spending time cooking, cleaning, doing laundry and generally nurturing our little home.  Spending time reading, paying bills, and managing our finances. 

All in all, I have a good life.  Making the most of it by taking care of my health is not an obsession – it is just time and effort   well spent. 🤗

My life, my world… 🌞

Daily Food Diary – Day 104

Breakfast:

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

(2) eggs (160) (140 mg)

(1/2) tsp olive oil (20)

(1/3) c green onions (12)

(1 1/2) oz ham (54) (46.8 g)

(1/4) c red pepper (12) (1.5 mg)

(5) asparagus spears (16) (10.5 mg)

(1/8) tsp table salt (0) (291 mg)

(1/4) c shredded marble cheese (114) (175) (.1 g)

Snacks:

(1) c Licorice tea

(24) Lay’s Lightly Salted chips (134) (48 mg) (.5 g)

(36) oz water

Supper:

(4) oz Lean beef (251) (56.7 mg)

(7) oz Crinkle cut fries (280) (397 mg)

(6) tbsp gravy (30) (480 mg)

(1) c broccoli (60)

(2) tsp olive oil (79)

(2) tsp butter (69) (63.3 mg)

(1/8) tsp seasoning salt (190 mg)

(1) tbsp horseradish (45) (120 mg)

Total Net Calories: 1163

Calorie Goal: 1269 – 1163 = 96 under 👍

Total Sodium: 2024 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! 💞☺️

Daily Food Diary –  Day 100 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 100 DAYS since I began my 365 Day Daily Food Diary.  💖

100 days and by yesterday’s numbers,  I am not terribly impressed.  Not only did I consume   MORE than double my processed sugar goal, but today my lungs are noticeably paying for it.   A few years ago, this would have been one of those days to consider throwing in the towel and giving up this obviously futile effort.

But, this isn’t three years ago.  This is NOW. This is not an “All or Nothing” exercise.   Even on my worst days, this is an “ALL OR SOMETHING” exercise.

Despite a couple of bad decisions yesterday, I am celebrating the good decisions that I make everyday.  The few of these, and handful of those,  that I pass on throughout the day.  The carbonated drinks that I pass on every day.  The healthy salads that I make,  when I would prefer something less nutritious.  All of the SOMETHINGS that I do every day to prove that I am being more mindful of what I consume, than I was before I started this exercise.

The bottom line is, I am not throwing in the towel.  This exercise is working – even on the bad days when a few maraschino cherries and a little wee Sesame Snap don’t seem like a bad idea. 🙄 

Daily Food Diary – Day 100

Breakfast:

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

(1/2) grapefruit (41)

(1) tsp sugar (16) (4.2 g)

Lunch:

(1) hotdog (160) (55 mg)

(20) Salt & Vinegar chips (185) (267 mg) (.7 g)

Snacks:

(48) oz water

(1) c Lemon Ginger tea

(1) Sesame Snap (150) (3 mg ) (9 g)

Supper:

Chef Salad:

Lettuce, tomato, radishes, cucumber, black olives, green onions, (2) oz ham, (2) boiled eggs, (1/4) c shredded cheese, (1) tbsp sunflower seeds, (1) tbsp salad dressing, (2) tbsp fried fried onions.  (665) (1024.5 mg) (3.3 g)

(2) scoops French Vanilla ice cream (160) (30 mg (3 gr)

(1) tbsp Choc syrup (33) (22 mg) (5.9 g)

(6) maraschino cherries (60) (12 g)

Total Net Calories: 1441

Calorie goal: 1269 – 1441 = 172 over 🙄

Total Sodium: 1976 mg

Sodium goal: 1500 – 2300 mg

Total Processed Sugar: 58.1 grams

Processed sugar goal: < 25 grams ☠️☠️☠️

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

Daily Food Diary –  Day 98 of 365

by annemariedemyen, posted in 2025, Health and Fitness

This is my 98th day of posting my Daily Food Diary.   That is a full 14 weeks.  🙌  It is a pretty solid habit by now.  One that I should be able to easily maintain,  moving forward. 😃

Staying committed to living  a healthy active lifestyle can be reasonably easy, if we build solid habits along the way.

Building good habits has been relatively easy when it comes to diet, activity, and developing  healthy sleep conditions.

Building good habits to develop stress management has been more difficult for me.  Chronic lung issues cause stress and stress exasperates lung issues.  (I think that is  true of any chronic health issues,  whether the issues are breathing difficulties, pain, heart palpitations…)

Fortunately, I have developed one habit that has helped me with healthy stress management.

Over a year ago, I started listening to You Tube meditations when I go to bed.  I have found countless guided meditations, nature meditations, musical meditations, etc.   The biggest issue I had was falling asleep wearing ear buds –  never ended well!

Fortunately my daughter, suggested trying  a soft sleep headphones product.  That was a gamechanger for me!

I didn’t put in a link as I use the Canadian Amazon site.  These are relatively inexpensive – about ($30. CDN) and well worth the price from my experience.

Daily Food Diary – Day 98

Breakfast:

(1) c coffee (2) (4.7)

(1) Bran Muffin (148) (264) (14)

(2) tsp butter (69) (63.3)

Lunch:

(3) oz Ground turkey (126) (49.3)

(1/4) taco seasoning (3) (93.3)

Snacks:

(40) oz water

(1) c licorice tea

(1/6) c dill pickle peanuts (149) (193) (1)

(1/6) c bbq corn nuts (115) (170) (.5)

Supper:

(2) chicken drumsticks w/seasoning & baked w/ olive oil   (231) (291)

(4) onion rings (180) (480)

(1) c green beans w/butter & pepper (78)

(7) oz French fries (280) (397)

(3) Mozza sticks (156) (246) (1)

Total Net Calories: 1320

Calorie goal: 1269 – 1320 = 50 over 😳

Total Sodium: 2251.6 mg

Daily sodium goal: 1500 to 2300 mg 👍

Total Processed sugar:  16.5 grams

Daily processed sugar goal: < 25 grams 👍

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

Daily Food Diary – Day 97 of 365

by annemariedemyen, posted in 2025, Health and Fitness

I am 97 days into my Daily Food Diary.  That leaves 268 days to go. 

When I adopted a Healthy and Active Lifestyle three years ago, my driving mantra was “My future self will thank me!”   That thought kept me pushing through the difficult, frustrating, day to day pain and struggle.

Three years later, my life is so much better because I am so much healthier, stronger, and happier.  AND… I am THANKFUL for everything that my past self did to get me there.

97 days into my Daily Food Diary, I am beginning to realize health benefits from being more mindful of what I am consuming and the changes that I have made to my eating habits.  I am thankful for what I started and I am excited to see how much better my future self will be faring in 268 days.  🤗🤗🤗

I have to wonder if this future self work is typical for most people.   To be honest, doing anything for myself was pretty much a foreign concept to me until three years ago.  😢

Are you doing anything to make life easier/better for your future self?  If so, what do you do? 

Daily Food Diary – Day 97

Breakfast:

(1) c coffee (2) (4.7)

(1) Bran Muffin ((148) (264) (14)

(2) tsp butter (69) (63.3)

Snacks:

(1) c Lemon Ginger tea

(1) Pear (103)

(10) Raspberries (10)

(15) Salt & Vinegar chips (139) (200) (.6)

(44) oz water

Supper:

Homemade Potato Soup:

(3/4) c Half & Half Cream (237) (59.1)

(3/4) low salt chicken broth (7) (447) (.7)

(1) c boiled potato (160) (237)

(1/4) c cooking onion (3)

(3) sl. Bacon (130) (554)

(1/8) tsp salt ( ) (291)

(1) PC celery (1) (3.2)

(2) oz shredded marble cheese (227) (378)

* Black pepper, chilli powder & paprika

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

Total Net Calories: 1240

Calorie Goal: 1269 – 1240 = 29 under 👍

Total Sodium: 2553.4 mg

Sodium goal: 1500 to 2300 mg 😳

Total Processed Sugar: 29.3 grams

Processed sugar goal: < 25 grams 😳

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

Daily Food Diary – Day 96 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 96 Days since I started my Daily Food Diary, making mindful eating a  part of my daily  Health and Fitness Lifestyle.

This month, I am tracking, and working to minimize,  the sodium and processed sugar I consume, while continuing to note my calorie count.

At the bottom of today’s diary entry, it is obvious that yesterday was a major fail looking at my calorie and sodium numbers. 

But, this diary isn’t  about how the numbers play out each day.  It is about finding issues with my diet  and making adjustments to improve it.

Last night for supper, I had a few  Lay’s Lightly Salted Chips.  So…  (1) Dan is going out of his way to look for lower  sodium alternates for us.  AND ...  (2)  They weren’t bad.  The crunch was there! That was a win.

The Harvest hot dogs we had contained a shocking amount of sodium.  That was a fail. But, this morning I did a bit of research and found that if we switch back to Maple Leaf Top Dogs – regular or low salt – we can still enjoy the occasional hotdog without stroking out from the sodium content.  That’s a win.

There wasn’t really a win in the calorie column, but it is still good to  get a dose of reality once in a while.  Pasta and processed meats – not a winning combination.

Quite honestly, the Bran Muffin wasn’t much of a win either.  I don’t know if it was substituting high protein yogurt for the buttermilk or if it was because I kind of scorched the poor things, but they  have  the consistency and flavour of burnt golf balls.  Numbers be danged – for MY  birthday in July we are having a Co-op Salted Caramel Cake. 

Best Cake Ever!

96 days into my 365 Day Food Diary and I am still finding issues with my diet and working to  correct them.  That’s a win in my book.  As long as I keep learning and adjusting, it is worth doing for the full year.

Food Diary – Day 96

Breakfast:

(1) c Coffee (2) (4.7 mg)

(4) slices bacon (173) (739 mg)

(2) scrambled eggs (231) (168.7 mg)  (3.1 g)

(2) Potato Patties (240) (420mg)

Snacks:

(40) oz water

(1) Bran muffin (148) (264 mg) (14 g)

(2) tsp butter (69) (63.3 mg)

Supper:

(2) hotdogs (320) (1100 mg)

(1 1/2) c macaroni & cheese (320) (453.3 mg) (2 g)

(1) side salad with French dressing (176) (134 mg) (2.6 g)

(20) Lay’s lightly salted chips (112) (40 mg) (.4)

Total net calories: 1791

Calorie Goal: 1269 – 1791 = 522 over 😳

Total Sodium: 3386.9 mg

Sodium goal: 1500 to 2300 mg 😳

Total Processed Sugar: 19 grams

Processed sugar goal: < 25 grams 👍

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

Daily Food Diary – Day 92 of 365 Days

by annemariedemyen, posted in 2025, Health and Fitness

It has been 92 Days since I began tracking and posting my Daily Food Diary.

This Food Diary, which I use as a tool to become more mindful of what I consume, began on January 1st. The date was more of a coincidence than anything.   This was not an  impulse New Years Resolution type of thing.   My  motivation began months earlier.

While I had never been particularly mindful of what I consumed in the past, I always thought that I had a fairly healthy, basic diet. Until…

Three years ago, I realized that consuming anything made with yeast was a major issue, causing severe digestive issues.  Dealing with that, made me take a better look at everything that I was eating.  Until…

Last summer, I experienced ‘sugar creep’ in a big way.  While I was blissfully unaware, I was adding more and more processed sugar to my diet.  It was a vicious cycle of  sugar highs, followed by lows, and back to the pantry for another sugar high. Until…

All of my digestive issues started coming back and my chronic lung issues flared up.  I finally looked at my diet – and there it was – mounds of processed sugar.  Cereals, deserts, toffee, candy covered nuts, store bought muffins, ice cream, soda….

By late September, I was enough of a wreck that I was ready to make a serious effort  to become  mindful of what I consumed on a daily basis and to make whatever adjustments  were needed.  

Ultimately, I decided that I would begin a Daily Food Diary on January 1st and finally that I would post it here, on my little blog, to help keep me accountable and committed for a  full year (by which time, mindful  eating will hopefully be a natural part of my health and wellness lifestyle) .  So, here I am at Day 92 and moving forward. 

Food Diary – Day 92

Breakfast:

(1) c coffee (2) (4.7)

(1) c Raisin Bran Crunch ((190) (210)

(1/4) c 2% milk (31) (28.7) (3.1)

Snacks:

(1) c Licorice Tea

(1) Mango (135)

(1/3) c Dill Pickle Peanuts & Smokehouse Almonds (298) (317) (2)

(32) oz water

Supper:

(4) oz beef burger  – ground beef, sour cream, diced onion, Mrs. Dash spice, mixed spice, olive oil. (332) (91.4)

(1/2) cup mushroom and onions pan fried in olive oil. (38) (4.8)

(11) Old Dutch Ripple Chips (130) (115)

(1/2) c brown beans (130) (450) (8)

Total Net Calories: 1106 👍

Calorie Goal: 1269 – 1106 = 163 under

Total Sodium: 1231.2 mg 👍

Sodium Goal: 1500 – 2300 mg

Total Processed Sugar:  33.1 grams 😳

Processed sugar goal: 25 grams

* Note to self… read the entire label before buying ‘ healthy cereal’ and find a recipe for home made brown beans that have minimal added sugar. 

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

Daily Food Diary – Day 90 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It’s been 90 days – THREE FULL MONTHS since I started my Daily Food Diary and began posting it on here.🎊

In March, I have been tracking and noting my protein consumption.  I am surprised that I not only meet, but often surpass, the daily recommended amount of protein.  From what I have read, too much protein can cause digestive issues.  Since I seldom have digestive issues since I quit eating yeast, I am not really concerned.  I think that between my lung issues and my genetic collagen issues, chances are I just use/need more protein in my diet.  If an issue ever shows up on my routine blood work, I may have to revisit that thought.

Last night we rounded off the month with a meal to a local Buffet Palace.  It is hardly fine dining, but good, basic food – and one restaurant where I can avoid yeast quite easily.  

Small desert dish fyi…But Very Good

Today starts a new month and a new focus.  For April I am going to track my SALT and SUGAR consumption.  This one’s going to hurt.  I love both and I know neither are good for anyone – especially anyone with multiple lung conditions that cause mucus issues. 😢

Food Diary – Day 90

Breakfast:

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

(1) c Shreddies (200) (6)

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

(1) tsp sugar (16)

Lunch:

(1) Boiled egg (78) (6.3)

(1) tbsp Miracle Whip Lite (37) (.1)

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

(1) c lettuce (6) (.4)

Snacks:

(1) c Hibiscus tea

(52) oz water

Supper:

(1) Sm bowl of potato/ chicken, potato soup (113) (2)

(1) Salad Plate – Lettuce, Broccoli, Red onion, Tomato, Cucumber, cheese,  Salsa, Pickled Beets,  Brown Beans, cole slaw (233) (7.1)

(1) Teriyaki chicken thigh (skinless)  & drumstick  (430) (47)

(1/2) c French Fries (165) (3.2)

(1/4) c gravy (31) (4.4)

(1) c mixed vegetables (green & brown beans and corn) – zero butter, salt, pepper or flavor (44) (1.5)

(1) pc apple crisp (151) (4)

Total Calories: 1546 – 106 (aerobics) = 1440

Calorie Goal: 1269 – 1440 = 171 OVER

Total Protein: 75.2 grams

Daily Protein Goal: 46-58.5 grams

* It was that scoop of brown beans from the salad bar that put me over the top. 😯

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