Tag: nutrition

Daily Food Diary – Day 317 of 365

by annemariedemyen, posted in 2025, Health and Fitness

Today is Day 317 of my Daily Food Diary! 🌞

This morning we were up and about for an earlier that usual walk with Molly. We left the house at 8:30, just as a LOT of people were passing through the neighbourhood on their way to work and quite a few kids were making their way to school. Molly handled the extra foot and vehicle traffic quite well all things considered.

Our weather was fairly decent, but hard to believe it was as decent as our Weather Channel would have us believe. It was supposedly plus 13C with low humidity. It seemed pretty cool and damp to us but we were dressed accordingly so we were comfortable enough.

Yesterday, we had a quiet day around here. We had our walk and I did my aerobics. The rest of the day was spent getting our new phones in order and tidying up the house. I don’t know that I did anything out of the ordinary, but my lungs felt amazing when I headed off to bed last night. Absolutely clear, and I didn’t even cough when I took a few deep breaths just to check them out. I don’t know what happened, but I’ll take it when I can get it and I just hope there will be more days and nights like that in my future. 🤗

This morning, Dan is off for coffee with some of the guys that he worked with. Molly is down for a nap. I should get on with a workout or two while all is quiet on the home front.

Daily Food Diary – Day 317

Breakfast:

(1) c coffee (2)

(1) plain paratha (240)

(1) tbsp raspberry jam (50)

(1) tbsp peanut butter (105)

Lunch:

(1) cheese biscuit (129)

(3) oz roast chicken breast (75)

(1/3) c gravy (24)

Snacks:

(1) 315 ml Root Beer (170)

(1/2) c raspberries (32)

Supper:

(2) bowls vegetable beef barley soup (360)

(2) snickerdoodles (140)

Total Consumed Calories: 1327

Total Used Calories: 193

(30) minutes walking (137)

(30) minutes aerobics (174)

Total Net Calories: 1016

Net Calories Goal: 1208 – 1016 = 193 under 👍🏻

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

Regina Floral Conservatory – a few years ago.

Daily Food Diary – Day 220 of 365

by annemariedemyen, posted in 2025, Health and Fitness

Today is Day 220 of my Daily Food Diary.  🌞💞

It has been over a month since I started taking Collagen Supplements.  My nails are stronger and healthier than they have ever been, my hands are barely achy (even first thing in the morning), my hair is shedding less and looking healthier, my skin texture is improving,  AND my sinuses are starting to feel noticeably better.  I don’t know how to describe that, except they feel firmer and less collapsible, if that makes any sense.

A couple of days ago, I mentioned Generational Health here,  on my blog.  I was talking about  the positive health and wellness lifestyle habits that we pass down to future generations.  I was mostly  referring to physical health.

Last night our daughter-in-law sent me a photo of our grandson Cason and son Dan.  Since Cason was a tot he has been playing board games, card games, and doing Jigsaw Puzzles with his parents, older siblings and grandparents.

When we were at Dan and Amanda’s  this spring, Cason brought out a chess board and asked me to play a game.   He said he knew how because he had seen someone playing Chess on one of his kiddie shows.  I was a bit skeptical but, ok then! 

With a little help setting up the board and the occasional advice during the first round, Cason had a good grasp on the game.    Despite my best efforts, he won the second one.

Natural talent, and above average intellect aside, kids need encouragement, support, and adult role models to thrive physically, mentally, and emotionally.

As a parent, I have occasionally wondered  if my parenting was ever effective or appreciated.    Seeing my sons and daughter  parenting their children, it is obvious that they were both. 💞

Daily Food Diary – Day 220

Breakfast:

(1) c coffee (2)

(1) c Honey Nut Cheerios (147)

(1/4) c 2% milk (28)

Lunch:

(1/4) stuffed GREEN pepper (86)

Snacks:

(10) Lay’s lightly salted potato chips (57)

(1/4) c barbecue corn nuts (260)

48) oz water

Supper:

(2) c beef steak and vegetable – green, red, orange &  white stir-fry (200)

(1) c white rice  (242)

(2) tbsp soya sauce (30)

(1) tbsp butter (103)

(5) Gyoza (167)

(1) tbsp Gyoza dipping sauce (15)

Total net calories: 1090

Net calorie goal:  1222 – 1090 = 131 under

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

Daily Food Diary – Day 125 of 365

by annemariedemyen, posted in 2025, Health and Fitness

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! 😊💞

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 119 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 119 Days since I started posting my Daily Food Diary.  That is seventeen weeks or over one third of the year!

Tracking what I consume every day and putting it together on a post takes minimal time or effort.  Making small adjustments to my diet hasn’t been that much of an effort. 

Probably the most time, and the  greatest effort, that has gone into this practice has fallen on my husband Dan, who does our shopping.   He is the one at the source, checking nutrition labels, comparing brands, looking for alternates. 

Most of the changes that we have made have come about to his diligence. 

  • Dan bought the oil cruet to keep by the stove so we have taken to using olive oil for pan frying (instead of butter).
  • He has brought home the new (to us)  Mrs. Dash all natural seasonings that I have been using.
  • He brought home the stevia to replace some of the sugar in our home baking.
  • He has brought home the Lightly Salted Lay’s, unsalted peanuts, unsalted chips for making nachos and has made countless more positive changes to our pantry – because he took the time and effort to do so.

Not EVERY effort has been a win.  Last night  we  had the first Low Sodium Top Dogs that he had bought (at my suggestion).  The 56 gram Harvest Hot Dogs that we generally get have 160 calories and 550 mg of sodium each.  The 38 gram Low Sodium Top Dogs have 120 calories and 260 mg of sodium  – and none of the taste, texture, or the overall goodness of our regular Harvest Hot Dogs.  We are going back to the dogs we enjoy.  For as often as we eat hotdogs, and as much as either of us eats, it would be silly to do otherwise.

Most of the changes we have made have been for the better and the benefits have been well worth the efforts.    A third of the year in – my Daily Food Diary has been worth the time and effort that either of us put into it.  😊

Daily Food Diary – Day 119

Breakfast:

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

(2) eggs (160) (140 mg)

(1) tsp olive oil (40)

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

(1/4) c green onions (10)

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

(3.25) asparagus spears (11) (.8)

(3) slices deli ham (85) (25.9 mg)

Snacks:

(1) c Licorice tea

(36) oz water

(1) c caramel corn w/peanuts (211) (166.2 mg) (15 grams)

Supper:

(2) Low sodium Top Dogs (240) (520 mg)

(12) Lay’s lightly salted chips (67) (24 mg)

(1) tbsp Philadelphia onion chip dip (23) (75 mg) (1.5 grams)

(2) c raw vegetables (35)

(2) tbsp Dilly Dip (160) (220 mg) (1 gram)

(4) oz potato salad (154) (332 mg) (2.9 grams)

Total net calories: 1044

Net calorie goal: 1247 – 1044 = 203 under 👍

Total Processed sugar:  20.4 grams

Processed sugar goal: < 25 grams 👍

Total Sodium: 1541.8 mg

Sodium goal: 1500 to 2300 mg 👍

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

Daily Food Diary – Day 117 of 365

by annemariedemyen, posted in 2025, Health and Fitness

Today is the 117th day since I began posting my Daily Food Diary. ☺️ Today is also federal election day in Canada. 🙄

For the past month, every politician,  newscaster, and everyone with an opinion on social media have been blasting us on  how this is  the most important Canadian election EVER.   It is imperative that we  make the right decision when we decide how to use our  vote or we will suffer the consequences for lifetimes to come! 

In July, I will be turning seventy.  Over the years I have made countless decisions – some more important than others.  I have made great decisions (in my mind) that have ultimately led to heartbreak and regret.   I have made poor decisions (made out of desperation) that led to the most amazing results in my life.  I have occasionally opted out, avoiding making any decision until someone or something made it for me. (That has never been good).

I made one of my most memorable decisions when I was a mere three years old.  I was in my father’s shop where he had been  working.  He had to turn his back for a moment and he issued a stern warning to stay far away from a red-hot rod that he had been welding.   In my defense, I was THREE and it was a very pretty shade of red.  I couldn’t possibly hurt it by picking it up for just a second.  In retrospect, I may not have thought this one through.  There wasn’t really an upside to that decision – other than I could have learned to take decisions more seriously following that incident.  

One of my most recent and one of the best  decisions that I have made, was when I decided to make my health and wellness my top priority.  The results of that decision have all been far better than I could ever have imagined three years ago.  

I have only one regret when it comes to the decision I made to prioritize my health.   I do  regret that I did not do it sooner.   But, I learned that it is never too late to make a good decision.

The decisions we make  regarding our values, our principles, and our priorities matter!   These decisions,  will have consequences – for better or worse, for lifetimes to come.  

Deciding which name to check off on an election ballot? In my opinion, not so much.   We choose our own fate – not a handful of politicians.

Daily Food Diary – Day 117

Breakfast:

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

(4) thin sliced bacon (173) (739 mg)

(2) scrambled eggs (160) (480 mg)

(1) tsp olive oil (40)

(1/8) tbsp milk (1) (.9 mg)

(1/4) c mushrooms (11) (.8 mg)

(1) green onion (8)

(2) potato patties (240)(420 mg)

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

Snacks:

(48) oz water

(1) c  Tumeric Tea

(24) Salt & Vinegar chips (270) (450 mg)

Supper:

(2) c chicken noodle soup (320) (850 mg)

(2) Baking Powder Biscuits (184) (91.2 mg)

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

(2/3) c French vanilla ice cream (211) (39.6 mg) (19.8 g)

(8) pecans (52)

(1) tbsp chocolate syrup (33) (22.2 mg) (5.9 grams)

Total net calories: 1712

Net calorie goal: 1247 – 1712 = 465 over 👎

Total Processed sugar: 25.7 grams

Processed sugar goal: 25 grams 👎

Total Sodium: 3164.8 mg

Sodium goal: 1500 to 2300 mg 👎

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

This pic was taken years ago.  Our granddaughter Maddy was helping me put together a spring bouquet for my in-laws grave.  Not surprisingly, Maddy chose an abundance of blossoms that were sunshine yellow! 🌞

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 103 of 365

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

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.💗🌞

Daily Food Diary – Day 102 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 102 Days since I started my Daily Food Diary in an effort to become more mindful of what I consume.   It is also Three Years & Two Months since I started this Health & Fitness Lifestyle that I have adopted.

Over the past few years, I have joined different Facebook Groups.   Shortly after I started working out, I joined one that is for those who follow David Goggins.  For me, his work pushes me past my comfort zone and challenges me to continually expand my potential.  In three years, I have come much further than  I would have imagined possible.  For a lot of the other members, their goal seems to be about proving the superiority of their political views.  🙄

When, I broke my arm a couple of years ago, I joined a ‘fractured humerus’ group.  I know everyone is different, as is every injury.  But I was amazed that within nine weeks, I was fully healed, while the majority of members were still confined to a recliner 24/7.  I had to wonder if they would ever heal,  if they never moved.  It seemed to me that my level of  activity had given me an edge. 💪

Lately, I joined a group for people with bronchiectasis.   I have struggled to find information on this condition – even from health professionals.  Most ‘chronic lung disease’ research seems to be aimed at COPD.   Many of the new members in this group seem to find likewise.  They join  asking for tips on what they can or should be doing.   Other members offer advice on what tests they should request,  which medications are most effective, and which lung clearing devices to purchase.  I find it bizarre that they do not  mention exercise, diet, or stress control – all of which are far more important than anything for me. 🚶🍎 🧘

I have gotten some valuable information  from the different groups that I have joined, but I struggle to stay engaged.  It seems that for the most part, I am on my own specific path for this Health and Fitness Journey.  As long as it is working for me,  I guess it doesn’t matter, but it seems odd  – because what I am doing does work for me. 😊

Daily Food Diary – Day 102

Breakfast:

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

(1/2) grapefruit (41)

(1/2) tsp sugar (8) (2.1 grams)

Lunch:

(2.1) oz chicken breast (89) (27.4 mg)

(24) Lightly salted Lays potato chips (134)  (48 mg) (.5 grams)

Snacks:

30 oz water

(1) c Hibiscus tea

(1/4) cup unsalted peanuts (83) (3.8 mg)

Supper:

(4) oz pork chop (130) (190 mg)

(1) tsp olive oil (40)

(1) c Rice. (242)

(1) tbsp soya sauce (15) (610 mg)

(1) c peas (111) (156 mg)

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

(2) sq 85% dark chocolate (125) (3 grams)

Total net calories: 983

Net calorie goal: 1269 – 983 = 286 under 👍

Total Sodium: 1103.2 mg

Sodium goal: 1500 to 2300 mg  👍

Total Processed sugar: 5.6 grams

Processed sugar goal: < 25 grams 👍

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