nutrition – Page 6 – Seclusion 101 with AnneMarie

Daily Food Diary – Day 49 of 365

February 19, 2025June 25, 2025 by annemariedemyen, posted in 2025, Health and Fitness, Uncategorized

Good Morning! I am a few days late, but this morning I weighed in at 129.7 pounds. Yay!

Yesterday, I turned a corner with the app Lose It! that I have been working with the past few days. Two things that I really like –

(1) The app breaks down my daily calories into breakfast, lunch, dinner, and snacks. Regardless of what I am doing, I always do better if I break it down into smaller parts. This will help me to not only stick to an overall calorie budget for each day, but will also help me to make healthier choices throughout the day. 👍

(2) This app helps me to track my activity for the day and see how it affects my available calories. 🤸

I have used a Fitbit activity tracker before, but this is the first time I have used an app that budgets calories for the day, tracks calories consumed and calories used. I can see this becoming a really useful tool for me.

Note: I haven’t checked it out yet, but Lose It! also tracks the nutritional make up and values of the foods I eat. That will be very helpful as I continue to work on improving my diet this year. Also, while I am starting out with the basic free app, there are benefits to be had with a paid subscription that I will check out down the road.

Food Diary – Day 49 of 365

(1) c coffee (2)

(1) lg pear (133)

(1) Granola bar (160)

(24) oz water

(3) oz DK skinless turkey (160)

(6) Original Triscuits (120)

(1) c tea

(2) sq. dark chocolate (120)

(12) oz carbonated water

(1) lg garden salad with pan fried (in olive oil) white chicken (473)

Total Calories: 1169

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

Daily Food Diary – Day 48 of 365

February 18, 2025June 25, 2025 by annemariedemyen, posted in 2025, Health and Fitness

I am 48 days into my Daily Food Diary and 17 days down for tracking my calorie intake.

More days than not this month, I have consumed more calories than I should, if I am looking to LOSE weight. Many of those calories tend to be ones that have little, to no, nutritional value. So far this month, my biggest WIN has been that I can see why I am not losing weight and why my diet is not helping me to feel as good as I should. 🙄

Keeping a Daily Food Diary was never just about losing weight, or even mainly about losing weight. Likewise, it was never meant to be a quick, magical fix for improving my overall health.

My Daily Food Diary is simply a tool. It shows me in black and white what I need to do to improve my diet. It cuts through the excuses and the mindless eating and will ultimately get me to a point where I am adequately nourishing my body with the nutrients it needs to function at a higher, healthier level.

Every new day is a new opportunity to do a little better, so that by the end of the year I will have made noticeable progress and eating well is just another part of living well. That’s the plan!

Food Diary – Day 48 of 365

(1) c coffee (2)

(3) Eggo Waffles (330) with butter (103) and syrup (100)

(3) thin slices of bacon (180)

(24) oz water

(1) c tea (1)

(2) cookies (146)

(25) Lay’s Classic Chips (140)

(3) Small cabbage rolls (300)

(3) Bulk Barn Allsorts (64)

(12) oz carbonated water

(1) c tea (1)

Total Calories: 1367

Yesterday, I started tracking my calories on an app called ‘Lose It!’ , recommended by Terry from http://radicallyretired.com. So far it seems simple enough even for someone who is technically challenged (such as myself). I am still learning the ropes and going back and forth between my manual method and automated, but from what I have seen, I would definitely suggest checking it out.

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

Daily Food Diary – Day 47 of 365

February 17, 2025June 25, 2025 by annemariedemyen, posted in 2025, Health and Fitness

I am 47 days in on maintaining and posting my Daily Food Diary. I am still discovering things about myself and what I consume on any given day.

Yesterday, I had a bowl of potato chips. Potato chips are one of my biggest weaknesses. 🙄 I learned years ago to take a small bowl of chips and put the bag back in the pantry. The bowl I use generally holds one recommended serving of chips. (Ie: No Name Spicy Barbecue 23 chips = 260 calories or Ruffles Regular 23 chips = 280 calories or Tostitos Hint of Lime 11 large chips = 250 calories. Yesterday, I chose Lay’s Classic chips. I had 23 chips, but Lay’s Classic Chips have a recommended serving of 47 chips = 280 calories! So 23 chips is only 140 calories. They are no healthier than any other chips – they have more saturated fat and half the sodium of No Name Spicy Barbecue, but they are a score if one is just looking to reduce calories. 👍

It is one week until I see the surgeon about having my hernia surgery redone. My patience is wearing thin. I have set aside my strength exercises until I get this matter resolved. I planned to replace these workouts with walks, which is not happening as long as it is minus forty out. So, I have been doing my morning aerobic workouts and forgoing my afternoon workouts. It is frustrating and I am annoyed that I have not taken up something else in the meantime. I do have options. I could do step ups? Wall Pilates? Yoga? I could do a lot of things BUT… But what? 🤔

Food Diary – Day 47

1c coffee (2)

(2) Eggs (160)

(4) Thin slices bacon (360)

(2) Potato patties (240)

(24) oz water

(1) c tea (1)

(24) Plain potato chips (140)

(3/4) c caramel corn (120)

(12) oz carbonated water

(1 1/2) c chicken noodle soup (180)

(2) mini cupcakes (200)

(1/2) c sunflower seeds – shell on (130)

Total calories: 1533

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

Daily Food Diary – Day 46 of 365

February 16, 2025June 25, 2025 by annemariedemyen, posted in 2025

It is Sunday morning and I am celebrating 46 days in, eating more mindfully by tracking and posting my Daily Food Diary.

Dan, Molly, and I are also celebrating Molly’s third birthday! We aren’t doing much but Molly is going for a ride out to the cemetery for a visit with Dan’s dad, Nick who would likewise be celebrating his birthday today.

I can’t believe how fast these past two years have gone since Dan has been home full time. The first year of Molly’s life, Dan was working thirteen hour shifts, twenty four seven. That year lasted forever! I felt a profound sense of relief and gratitude for every day that we survived and counted the days until Molly would be a year old and capable of reining in her attitude and exuberance. (Spoiler alert – I’m still waiting, but things have improved now that Dan is retired. Dogs choose their own pack leader and Molly chose Dan to set some boundaries.)

**Cooling off. Also…. Wet fur is great for collecting sand, dirt, leaves, branches – pretty much anything she could drag into the house.**

**Molly going through her lapdog phase.**

**Having her first bath – thankful for Pet Smart bathing centres!**

**She loved company – especially if it was the grandkids**

Over the past two years, Molly has dialed it back a bit.

**With the grandkids…(Primrose & Molly)**

**Running at the dogpark (until four feet of packed snow turned the fence into a suggestion) 🤦**

**And just being our big, beautiful, goofy, girl MOLLY!**

Food Diary – Day 46

(1) c coffee (2)

(1) c Shreddies with milk and sugar (247)

(21) Tater tots (300)

(24) oz water

(1) c tea (1)

(25) Ripple chips (270)

(4) oz dark skinless turkey meat (183)

(1 1/2) c macaroni & cheese (350)

(1 1/2) c steamed brussel sprouts with butter, salt & pepper. (120)

(1) Side salad (150)

(12) oz carbonated water

(2) mini chocolate cupcakes (200)

Total calories: 1822

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

Daily Food Diary – Day 45 of 365

February 15, 2025June 25, 2025 by annemariedemyen, posted in 2025, Health and Fitness

Yesterday was the first day of Year Four of my health and fitness lifestyle. 🎊🎈🎊

45 days ago, I began noting and posting everything I consume from one day to the next. Meeting my nutritional needs (and breaking unhealthy eating habits) is just part of this lifestyle that I am creating for myself, but one I am ready to tackle.

There are three other major parts of this equation.

The first part, and the first step I took to improve my lifestyle was literally taking that first step, doing that first dance, lifting that first dumbbell, completing that first You Tube aerobics workout. Over the past three years I have gradually increased the intensity, the amount, and frequency of the activity in my life.

Most of my fitness routines come from Emma Fitness, Eva Fitness, and Aerobics Inc. I remember the first time I tried one of these workouts. It was Eva Fitness, I lasted a miserable two minutes and thought I was going to die. Now, I go through one of these workouts every morning (with the very very occasional miss) and I am energized, breathing easier, loosened up, and happier coming out than I was going in. 👍🤗

The second part of my health and fitness lifestyle is working to improve the quality of my sleep. To this end, I purchased a pair of soft sleep headphones and have adopted a habit of going to sleep listening to You Tube meditation videos. For the most part, I sleep like a rock from the time my head hits the pillow until I wake up to Molly’s smiling face.

The third part of my health and fitness lifestyle is the ‘health’ portion of my lifestyle. I have a number of health professionals who monitor my health, help me to prevent issues, provide me with the means to maintain my health, and when worse comes to worse – deal with any issues that arise. I am fortunate that I don’t have to see them too often, but also fortunate that they are there for me any time that I do need them.

Cycling back to nutrition – Looking at any day of my Food Diary, it doesn’t look like I am making a lot of progress so far – but overall I do know that this exercise is helping. There are a lot of things I am choosing not to eat (that I would have previously mindlessly munched on). There are also the healthier raw fruits and vegetables that I have been making more of an effort to incorporate into my day. I have increased my water intake. AND.. while I have never been a heavy or regular drinker, I have decreased my alcohol intake.

“It’s about progress, not perfection.”

Food Diary – Day 45

(1) c coffee (2)

(2) Eggs (160) (2) slices back bacon (40) green onions (10)

(13) Tater tots (210)

(24) oz water

(1) c tea (1)

(1/2) c raspberries (40)

(25) Salt & vinegar chips (270)

(1) Gin & tonic with lime (179)

(6) oz sirloin grilling steak (no fat) (280)

(1) c mushroom fried rice (200)

(1 1/2) c steamed asparagus with butter, salt, & pepper (100)

(1) sm side salad (150)

(2) mini chocolate cupcakes (200)

Total Calories: 1842

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

Daily Food Diary – Day 44 of 365

February 14, 2025June 25, 2025 by annemariedemyen, posted in 2025, Health and Fitness

First off today…Happy Valentine’s Day To You and to all of the significant others in your life!

It is the 44th day of my Daily Food Diary and the very FIRST day of of the FOURTH YEAR of my Health and Fitness Lifestyle.

While losing weight has never been my number one priority over the past three years, I was hoping to weigh in less than 130 pounds today. I have been fluctuating over and below that magic mark for at least a week and today I am …. Ta Da.. slightly over. 🤦 I am in the normal range for my height (5′-1″ tall) and age (69 going on 70 in July). But still… 🙄

Three years ago, I would have been upset at the fail. I would have made excuses, blamed God, the universe and anyone who always had it easier/better than me. I would have wanted to give up trying for anything that I wanted in my life. My day and my life would have been a bust!

One of the benefits of the work that I have put in over the past three years, is that today I am in a way better place attitude wise. I could have done better and it was only through lack of effort and better choices that I did not.

While I did not nail this goal, I have gradually come a long way in the past three years…

I feel better physically, mentally, and emotionally. I am better as proven by my weight, blood pressure, cholesterol levels, blood sugar, and all of my other health markers that are in the normal range (naturally – without the aid of prescribed or OTC drugs or herbal remedies). I am less judgemental of others and more aware of what I am doing, and what I can be doing better. That is far more empowering and way less frustrating. I am stronger. A few years ago, I retired to take life easy. I learned that life is easier when I do the work to make, and keep myself, stronger. It hasn’t been difficult, time consuming, or expensive. It has meant moving more, eating better, and meditating at bedtime. Most of all it has meant being consistent and developing a desire to Do Better, Be Better, Live Better.

Food Diary – Day 44

(1) c coffee (2)

(1) Potato patty (120)

(3) Slices back bacon (60)

(24) oz water

(1) c tea (1)

(1) Robin’s Walnut Crunch (360) ***

(12) oz carbonated water

(2) Bowls homemade chicken soup (238)

(12) oz water

(1/4) c sunflower seeds – with shell (65)

(1/6) c almonds (150)

(17) mini licorice allsorts (148)

Total Calories: 1126

N.B. The Walnut Crunch was the treat Dan got me for Valentine’s Day. I ate it yesterday because he also got the mini cupcakes I had requested.

Spoiler Alert…. Today’s Daily Food Diary, which I will post tomorrow morning, will include mini cupcakes, pan seared and oven baked steak, and probably a Caesar. 😉

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

Daily Food Diary – Day 43 of 365

February 13, 2025June 30, 2025 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.

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! 💞🌞

Daily Food Diary – Day 42 of 365

February 12, 2025June 30, 2025 by annemariedemyen, posted in 2025, Health and Fitness

It’s Day 42 of tracking and reporting my daily intake. It is also two days before I begin Year Four – of the health and fitness journey I began in 2022. It is ALSO my daughter Jennifer’s 44th birthday!

Jennifer is my youngest of two sons and one daughter. When she was born, Mark was 3 1/2 years old, Danny was 1 1/2, and of course Jen was a newborn. I was NOT in the shape I am today. I’m glad that young mothers now seem to be much more aware of their health and fitness and take better care of themselves than I did back in the day.

**Celebrating Jen’s birthday last year**

We are still in the deep freeze. This morning it is -38c without the windchill. I won’t be venturing far today. Dan and I were out and about a bit yesterday. We went to a mall to check out a couple of sales. I didn’t break the bank shopping but did come away with a new pair of summer shorts. We also stopped for lunch at Burger King on the way home. It’s funny how I miss fast food, but the reality never meets my experiences. 🤔

Food Diary – Day 42

(1) c coffee (2)

(1) c Cheerios & (1/4) c 2% milk. (200)

(1) Burger King Whopper (without bun), medium fries, medium gravy, three mozza fingers, and 2/3s of a medium root beer (1251)

(1) c tea (1)

(24) oz water

(2) Bowls of amazing homemade chicken noodle soup (238)

(5) Licorice allsorts (107)

(12) oz water

Total calories: 1889

The BK was not worth the cost, the calories, or the salt content. And the burger was definitely not worth the effort of eating it with wooden utensils. I am not sure what the options would be if plastic is no longer allowed, but wood does not cut it. (No pun intended 😂). The only thing that was worth it was sharing the experience with Dan. Our meals out in general are few and far between and still moments to be treasured.

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

Daily Food Diary – Day 41 of 365

February 11, 2025June 30, 2025 by annemariedemyen, posted in 2025, Health and Fitness

Good morning to yet another frigid day in Saskatchewan! I feel for those who have to be out and about in this weather, life and business as usual. 🥶

I have three days remaining to Year Three of my health and fitness journey. I am satisfied with how this past year has progressed. While I will always have chronic lung issues – asthma, COPD, & bronchiectasis – I managed to dodge any infections this year requiring antibiotics and oral steroids. 👍 My mental and emotional health has become ever stronger along with my physical strength 👍 I have missed minimal morning aerobics (very minimal due to health issues). 👍 I lost another ten pounds this past year and toned up noticeably. 👍 My life continues to get easier as I grow progressively stronger! 🤗

I am ending this year on one frustrating note. My strength and cardio training has been on hold for the past few weeks due to issues with my epigastric hernia. I have an appointment with a surgeon in a couple of weeks to discuss repairing the repair that I had done three years ago. In the meantime, I am being cautious. I have enjoyed getting out and walking with Dan and Molly in lieu of more strenuous workouts, but on the minus forty days that is not an option.

**Molly keeping otherwise occupied on another minus 40C day**.

Food Diary – Day 41

(1) c coffee (1)

(1) Denver (no toast) (2) eggs/ ham/onions (260)

(2) Potato patties (240)

(24) oz water

(1) Mango (202)

(2) cookies (146)

(1) c tea (1)

(1) 6 oz pork chop (283)

(1) c white rice (206)

(1) c broccoli & cauliflower with butter (89)

(6) Large olives (30)

(12) oz carbonated water

Total calories: 1458

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

Daily Food Diary – Day 40 of 365

February 10, 2025June 30, 2025 by annemariedemyen, posted in 2025, Health and Fitness

Yesterday, I posted a few photos of summer in Saskatchewan. Today is Monday and it is time to get back to the reality of winter in Saskatchewan.

**Quick pic of my front yard flower bed.**

**Molly Dog – Her spot was on the sofa beside Dan. Since we got our new living room furniture, she is torn between Dan and** **her blanket which I appropriated to protect my chair in case she** **happened** **to jump up on it.**

**Molly and I out walking Waterfall Park yesterday.**

It’s a minus 41C (feels like) this morning. We are in preservation mode at this point. Dan and I just started a big pot of stewing hen broth. Tomorrow, we will be warming up with hearty homemade chicken noodle soup.

A couple of chicken soup suppers will be a good thing this week. First because it will be great for warming us up, second because it will be lean meat and lots of fresh vegetables (plus egg noodles).

Today marks FOUR DAYS until I complete three years of my health and fitness journey. When I started out, I was tipping the scales over 160 pounds. Now I am just a few ounces over 130 pounds. I would love to weigh in under 130 pounds this Friday. Our chicken soup might do it for me, especially if I up my aerobics to make up for the lack of weight workouts and minus 40 walks.

Food Diary – Day 40

(1) c coffee (2)

(1) Breakfast Sandwich – Back bacon, egg, cheese & tea biscuit. (465)

(24) oz water

(8) Licorice allsorts (167)

(25) BBQ chips (270)

(1) c tea (1)

(2) chilli dogs – no bun, with cheese, onions, and (14) multi grain crackers (710)

(12) oz Carbonated water

Total calories: 1515

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

No outdoor flowers to enjoy for a while, but the orchid Dan got me last Valentine’s Day is still blooming! (Blooming again for the forth time)