Tag: nutritional values

Daily Food Diary – Day 180 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 180 Days since I started posting my Daily Food Diary. 🤗

It is  3 Years and 4 1/2 Months since I started working out,  improving my eating habits, and working on stress management. 

Increasing my  strength and stamina (even minimally) was my original goal.    I am reminded of that goal every day and I cannot believe how far I have come.  It is so much more than feeling better,  looking better, or being more comfortable in my own body.   It is my life in general, from working out  six days a week to being capable of doing basic everyday tasks.

It is hard to get excited about taking out the trash, but when I pulled the garbage bag out of the trashcan this weekend – with little to no effort – I was the heavy weight champion! YES 💪 I pulled a few deep rooted weeds out of our front yard. Again, YES 💪 I walked Molly, all by myself, last week. HELL YES! 💪

Anyone can sit in a rocking chair, watching imaginary people living imaginary lives.   I am living my life!  The fact that I CAN never fails to amaze me and it is more than enough to keep me moving forward.   

Daily Food Diary – Day 180

Breakfast:

(1) c coffee (2)

(2) poached eggs (143)

(1) potato patties (120)

(2) slices back bacon (3)

Snacks:

(1) c cinnamon apple tea

(48) oz water

(1) peach (58) (1 SVG)

(15) raspberries (15) (1 SVG)

(1/3) c mixed nuts (131)

Supper:

(2) c spaghetti & meat sauce (574) (1 SVG)

(1 1/2) c broccoli & cauliflower (90) (3 SVG)

(1) tsp butter (34)

(4) lg olives (64) (1 SVG)

Total net calories: 1406

Net calories goal:  1233 – 1406 = 173 over 👎

Fruits & vegetables: 7 servings

Fruits & vegetables goal: 7 servings 👍

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

Daily Food Diary – Day 179 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is Day 179 of my Daily Food Diary.  🥰

Yesterday, I was not feeling well.   Fortunately, I am much better today!

Dan and I took an early walk with Molly.  I even felt well enough to cross Elphinstone and walk around Patricia Park.   This is a small, fairly well kept park, but the gophers have been going crazy there this year.   There are big, deep gopher holes everywhere and Molly insisted on checking out every one of them.  🤦

As usual,  she also insisted on looking at everything, except Dan, when he was trying to take a picture of us.

These were the best five shots out of ten or so.  😊

I have learned one thing about my eating habits this month.  When good nutrition really matters – when I am traveling or when I do not feel well – I drop the ball.  I eat what I shouldn’t and avoid what I should.  Every time!

I know how much what I eat affects how I feel.  But,  when it matters most, I make poor choices. 🙄

I need to get pro-active about this and start planning ahead.  I need quick, easy meal plan options available for when I get sick.  I also need to plan what I will eat and what I will avoid when I travel.   Mostly, I need to remember that no matter what I am doing, it is never a free pass when it comes to my diet – especially when it comes to my food allergies and intolerances. 

Daily Food Diary – Day 179

Breakfast:

(1) c coffee (2)

(1) granola bar (160)

Lunch:

(2) Chicken drumsticks (152)

(15) light salted potato chips (78)

(1) PC butterscotch pudding cake (153)

Snacks:

(48) oz water

(1) c Lemon Ginger tea

(1/4) c spicy dill pickle peanuts (117)

Supper:

(2) Harvest all beef hotdogs – no bun (440)

(1/2) c baked beans (123) (1 SVG)

(1/2) tomato (1/2 SVG)

(1/2) mini cucumber  (1/2 SVG)

(1/4) c red onions (1/4 SVG)

(15) light salted potato chips (78)

(1/2) c French* Vanilla ice cream (138)

(2) tbsp butterscotch sauce (130)

(1) tbsp chocolate sauce (52)

(9) pecan halves (59)

* Have you ever noticed that diet wise ‘French‘ is a code word meaning “twice the calories”?  I’m surprised obesity has never been a serious issue in our family. 🤔

Total net calories: 1807

Net calorie goal: 1238 – 1807 = 569 over 👎

Fruits & vegetables: 2 1/4 servings

Fruits & vegetables goal: 7 servings 👎

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

Daily Food Diary – Day 178 of 365

by annemariedemyen, posted in 2025, Health and Fitness

Today is Day 178 of my Daily Food Diary.  For whatever reason, I am struggling today.   I am  not feeling well and going for an 8 am walk with Dan and Molly didn’t help. 🤷

I was fine yesterday – in fact this entire week has been going well.     I even added a couple of exercises to my daily routine. 

First, I went back to adding a strength and cardio workout three afternoons a week.   That went well.   💪 😊

Second, I started making a to-do list every day.  I keep it simple –  just a small effort to make myself a bit more efficient and productive.  

One item that I added to my list and completed this week was to finish reading a book that I borrowed from Granddaughter Genie a few weeks ago.

‘ No Mud, No Lotus’ is an excellent book.  It offers practical Buddhist practices and exercises to transform the suffering in our lives to joy.   For whatever reason, as I got to the last few chapters, I struggled to find time to pick it up and finish it.  This week, I put it on my to-do list and I am glad that I did so.

The final chapter discussed Walking Meditation.  This is a practice I am familiar with.  The author, touched on mindful breathing – which I struggle with.    But, he also touched on using this  mantra to add  peace and focus to this practice…

“I have arrived, I am home.”

I have always been obsessed with the concept of home.     A real home,  to me, is our most sacred place on Earth.

A home does not have to be a priceless mansion, it does not have to be spotless or perfect, and  it definitely does not need a wow factor. 🤦

A home should be comfortable, functional, clean, and  cared for.   A home should be a refuge for ourselves,  our family (including pets), and  visitors.  Regardless of who you are, or where you go, entering a real home should make you feel welcome, worthy,  and safe.   Being home, or entering any home, gives you a responsibility  to act with respect, dignity, and kindness towards yourself and towards all others within – family, extended family, friends, or strangers. 

Finishing this book was more than having the satisfaction of crossing an item off of a list.  It was the  opportunity to revisit the memories, the experience, and the emotional relief of saying “I have arrived. I am home”.  And,  it will be a powerful and favourite mantra going forward. 💞

Daily Food Diary – Day 178

Breakfast:

(1) c coffee (2)

(2) eggs (160)

(2) oz ham (57)

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

(1) tsp butter (34)

(2) potato patties (240)

Snacks:

(1) peach (58) (1 SVG)

(15) raspberries (15) (1 SVG)

(72) oz water

Supper:

(6) oz ribeye steak (420)

(1) corn on the  cob (78) (1 SVG)

(1) side salad (90) (1 SVG)

(1) baked potato (80)

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

(1 1/2) tbsp French dressing (110)

Total net calories: 1207

Net calorie goal: 1238 – 1207 = 31 under 👍

Fruits & vegetables: 6 servings

Fruits & vegetables goal: 7 👎

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

Daily Food Diary – Day 173 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 173 Days since I started posting my Daily Food Diary. 

It is also 4 months since I was placed on the Waiting List for repair of my epigastric hernia.    I was told by my surgeon’s receptionist that it would probably be about  eight weeks to get a surgery date confirmed.  😐

The wait doesn’t bother me.  In the meantime, I have been working to improve my respiratory health so things will go as well as possible when I am dealing with the anesthesia.  

My hernia is generally painless.  When it does get pushed out, I can usually deal with it.  There was one painful situation that sent me to the hospital emergency room for assistance, but I have been careful since that experience so have avoided a return visit.

The only issue I do have, is that I decided to put a pause on exercising using weights until after I have my surgery.   Lifting, and holding, even seven to ten pound weights, was one thing that was almost guaranteed to bother my hernia…and it was only for a few weeks.

Obviously, the wait could be indefinite at this point and in the meantime I am losing upper body strength. 🙄

So, I have decided to (cautiously) step back to my five pound weights and restart my afternoon strength building workouts.  Wish me luck! 🤞

Daily Food Diary – Day 173

Breakfast:

(1) c coffee (2)

(3) sl bacon (130)

(2) eggs (160)

(2) potato patties (240)

(1/2) tomato (11) (1 SVG)

Snacks:

(1) peach (58) (1 SVG)

(1/6) c dry roast peanuts (162)

(1/6) c mixed nuts (108)

(1) c licorice tea

(36) oz water

Supper:

(4) vegetable spring rolls (500) (2 SVG)

(4) shrimp nests (210) (1 SVG)

(3) riblets (49)

(2) pc’s buttermilk chicken (84)

(5) Gyoza (225)

(1) tbsp Gyoza dipping sauce (15)

(1) tbsp plum sauce (35)

(1) tbsp shrimp sauce (20)

(1) tbsp Dilly Dip (80)

(1) PC Butterscotch Pudding Cake (153)

Total net calories: 2243

Net calories goal: 1238 – 2243 = 1005 over 👎

Fruits & vegetables: 5 servings

Fruits & vegetables goal: 7 servings 👎

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

Daily Food Diary – Day 170 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 170 DAYS since I began posting my Daily Food Diary! 💃

We have been back home for a few days.  Dan and I are both starting to feel somewhat better.  The forest fire smoke has cleared for the time being, which is a good thing!  Today it is humid and we are expecting a few days of rain, but that will be good for our garden and lawn. 

Our Marzano tomatoes are growing and blooming.

Our Blue Spruce CONTINUES to grow!

It is obvious that we are transitioning into summer.  Last night we had our first ‘Gazebo’ supper.  Daughter Jen and family – Maddy, Prim, Genie and her fiance Alec joined us for pierogies and sausage.  It’s a rather odd picnic supper, but one of those meals that seems to take too much effort to cook for two people.  🤷

Dan and I and Molly have been walking every morning since we got home.   We have been following the sidewalk around our neighbourhood, but yesterday I decided we should take a walk around the ball diamonds near us so that all of us – but especially Molly, could get a better feel for nature. 

Walking the entrance into the ball park, I managed to trip over the one small rock on our path.   This time, I did manage to faceplant but the only thing I hurt was one little finger and my dignity. 🙄

My finger is pretty much healed and my dignity will recover.

I am making an effort to eat better this week.  I am  avoiding sugar, salt, and saturated fats – plus working to meet my calorie goals. 🙂

Daily Food Diary – Day 170

Breakfast:

(1) c coffee (2)

(1) peach (58) (1 SVG)

Lunch:

(1/2) c potato salad with radishes & green onions (231) (1 SVG)

(4) slices Piller’s shaved ham (57)

(6) multi grain crackers (7)

Snacks:

(1/3) c mixed nuts (216)

(48) oz water

Supper:

(4) pierogies (213)

(1/4) c onions (15) (1/2 SVG)

(1) tsp butter (34)

(3) oz Drake Sausage (285)

(1/2) c broccoli (27) (1 SVG)

(1) baby dill pickle (2) (1 SVG)

Total net calories: 987

Net calorie goal: 1238 – 987 = 251 under 👍

Fruits & vegetables:  3 1/2 servings

Fruits & vegetables Goal: 7 servings 👎

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

Daily Food Diary – Day 169 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 169 Days since I started posting my Daily Food Diary.

It is 35 years since I was diagnosed with asthma and 5 years since I was diagnosed with COPD and bronchiectasis. This year, I was diagnosed with chronic sinus issues.

It is 3 years  since I began proactively living the health and wellness lifestyle which inspired my Daily Food Diary.

Living with chronic respiratory issues is not easy.  Struggling to breathe, day in and day out, is nerve wracking and exhausting.  Coughing day in and day out is frustrating to  me and annoying to anyone fortunate enough to be around me.  Having a severe coughing fit (which I tend to have several times a day) is concerning for me and anyone around me.  Whether I will choke to death or drown in my own mucus is up for debate, but it never sounds good.

With chronic respiratory health issues there are countless things that can make matters worse – extreme cold or heat, sitting or laying down,  humidity, air pollution, allergies, stress, poor diet choices….

There are also things that can make chronic respiratory disease manageable – medication, lung clearing tools and techniques, stress management, air purifiers, aerobics, walking, being generally active, healthy diet choices….

For the past few days, I have been dealing with more of the ‘making matters worse’ and less of the ‘making matters manageable’. 

My lungs, and my body in general,  are not happy.   But, we are back in our home environment, and working to get back into our regular routine.  It isn’t easy.

Yesterday we walked Molly and I did my aerobics.  I cleared my lungs a few times and used my rescue inhaler more frequently.  I mostly ate better – avoiding sugar and eating vegetables.  I spent time outside, sweeping the patio, watering plants, feeding squirrels, and helping Dan put the patio furniture in the gazebo.

It wasn’t easy, but I was constantly inspired by my friend Jackie’s motto.   Whenever things got difficult, I reminded myself  “We Do Hard Things”. 

Life isn’t easy.  It isn’t meant to be.  But if we can do the hard things, we can handle the challenges.   😊💪

We’ve got this! 👍

Daily Food Diary – Day 169

Breakfast:

(1) c coffee (2)

(1) c Shreddies (200)

(1/4) c milk (28)

(1) tsp sugar (16)

Lunch:

(2) BBQ chicken drumsticks (220)

(1/2) c cauliflower (14) (1 SVG)

(1) carrot (25) (1 SVG)

(3) radishes (16) (1/2 SVG)

(1) tbsp Dilly Dip (80)

(12) BBQ potato chips (135)

Snacks:

(32) oz water

(1) Mott’s Clamato Caesar (168) (1 SVG)

Supper:

(5) oz rib steak (350)

(1/2) c mushrooms (22)

(1/5) c red onions (13)

(1) tsp butter (34)

(3/4) c potato salad (330)

(1) side salad – lettuce, green Onions, radishes, black olives, sunflower seeds, French salad dressing, dried fried onions (210) (2 SVG)

Total net calories: 1578

Net calorie goal: 1238 – 1578 = 356 over 👎

Fruits & vegetables: 5 1/2 servings

Fruits & vegetables goal: 7 👎

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

Daily Food Diary – Day 166 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 166 Days since I began my Daily Food Diary and we are home!

Yesterday was our busiest and most intense day with the family.  

Activity wise, I took Molly for a walk.  She couldn’t make it around the subdivision without some drama, so true to form she had a traumatizing run in with two wooden deer at the entrance to one of the neighbours driveways.  🤦 Fortunately, Dan came around with the Jeep to check on us.  Molly climbed in with him, while I finished our walk.

Not the greatest pics, but it you an idea of the area. 

When I  got back from our walk, I had my first ever experience on a trampoline.  Gabby, Lucas, and Cason all joined me to show me how it was done.   It was pretty awkward, but I think having (and using) a trampoline regularly would be good for developing balance and core muscles.

After the trampoline, son Dan sent me on a run on the kids’ zipline.  Again, it was a bit awkward and  it was more intense than I expected but I can now say that I have done it.  I actually enjoyed it.  I could see myself taking on a more challenging one if I had the opportunity.

Late in the afternoon, Amanda returned from her trip with her friends.  Their husbands and kids arrived and the evening was an abundance of fun and food.

Dan & son Dan smoked/barbecued Prime rib roasts and the other husband’s brought twice baked potatoes and a salad.  The potatoes were excellent and the salad was amazing.  I will find and share the recipe for the salad tomorrow.   I made an oriental ramen salad using rice noodles (to make it gluten free for Amanda).  It worked out better than expected.  I couldn’t even tell it wasn’t regular ramen noodles. One of the husbands grilled the asparagus and someone set out olives and pickles.  For dessert we had the apple strawberry crisp that I had made earlier (again, better than I expected).  Amanda and her friends served it with gluten free ice cream.  

Once again I failed to meet my diet goals, but as I have said before … life is all about balance!  We are back home now so I will soon be back on track – or at least making an effort to get on track. 😊

Daily Food Diary – Day 166

Breakfast:

(1) c coffee (2)

(1) c Cheerios (147)

(1/4) c 2 % milk (32)

Lunch:

(1/2) c baked beans (300) (1 SVG)

(1) BBQ spare rib (81)

(32) oz water

Supper:

(4) oz prime rib roast (340)

(1) tbsp horseradish (7)

(6) oz double baked potato (180)

(1) c Gluten free Rice noodle/cabbage salad (169) (2 SVG)

(8) grilled asparagus spears (26) (1 SVG)

(1) tsp butter (34)

(1) c romaine salad (140) (1 SVG)

(1) serving Apple strawberry crisp (248) (1 serving)

(1) serving Gluten Free ice cream (98)

(2) Gin & tonics (220)

Total net Calories: 1937

Total calorie goal: 1238 – 1937 = 699 over 👎

Total fruit & vegetables: 6 servings

Fruit & vegetable goal: 7 servings 👎

That’s it for today.  Take care and have a great (rest of) your day!

Lucas and Molly saying their goodbyes this morning. 💞

Daily Food Diary – Day 165 of 365

by annemariedemyen, posted in 2025, Health and Fitness

This is Day 165 of my Daily Food Diary.   It is also Father’s Day – Happy Father’s Day to all the fathers out there! 

AND, It is also the 6th and final day of our stay with son Dan. 

Tonight, Dan’s wife Amanda returns from her trip and tomorrow we head home.  It has been nice spending time with Dan and family, but I am obviously not focussed enough on my routine and diet to manage it well on holidays. I need to get home to get back on track.  

I took Molly for a good walk yesterday.  Good might not be the best word.   At one point we were walking along the edge of a road,  when Molly bolted through a steep ditch to go check out another dog. That was a bit sketchy, but I managed to stay on my feet and rein her back in, so it ended well enough.  

Presently, we are getting some quiet time as Dan and his family went to a Scout wind up for Lucas.   We stayed home to keep an eye on the dogs and start supper. 

I made a cabbage ramen salad yesterday and an apple strawberry crisp this morning.
Dan is firing up the grille and starting the prime rib.

Amanda is coming straight home with her friends when they get back.  Their husbands and families will meet them here and we will have one big  supper together, before they go their own way. 

Time to try taking Molly for another venture around the neighbourhood.  With any luck, I will get a few photos of the scenery around here for tomorrow’s blog.

Daily Food Diary – Day 165

Breakfast:

(1) c coffee (2)

(2) potato patties (240)

(1) tsp olive oil (40)

(2) eggs (160)

(1) slice bacon (85)

Snacks:

(24) Lightly salted potato chips (125)

(1) c coffee with amaretto (70)

(1) Ginger ale & Raspberry Lemonade (140)

(24) oz water

Supper:

(4) oz beef burger (243)

(1/2) c vegetable fried rice (250) (1 SVG)

(1) c raw vegetables (18) (2 SVG)

(1) tsp Dilly Dip (80)

(1) Lemon Desert Bars (193)

Total Net Calories:  1563

Net calorie goal: 1238 – 1563 = 325 over 👎

Total Fruits & Vegetables: 3 servings

Fruits & vegetables goal: 7 servings 👎

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

Daily Food Diary – Day 164 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is Day 164 of my Daily Food Diary today.  👍

We are on Day 5 of our time with son Dan and family.  We have been too busy visiting today to wrap my head around my regular routine, but better late than never on posting my Daily Diary.

I haven’t done as well with my morning aerobics. This is the second day in a row that is a miss.  

Since I’m already this late, I am just going to wrap this up and take Molly for a walk  and get a bit of exercise. 

Looks like she is ready to go!

Daily Food Diary – Day 164

Breakfast:

(1) c coffee (2)

(1) c Honey Nut Cheerios. (147)

(1/4) c milk (28)

Lunch:

(4) oz beef burger (243)

(12) lightly salted chips (62)

(24) oz water

Supper:

(1) bowl Wonton Soup (71)

(1/2) c vegetable fried rice (250)

(1) c beef & broccoli (264)

(1/2) c sesame chicken (200)

*** Vegetables in supper (2 SVG)

Total net calories: 1507

Net Calorie Goal: 1238 – 1507 = 269 over

Total fruits and vegetables: 2 servings

Fruits and vegetable goal: 7 servings

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

Daily Food Diary – Day 163 of 365

by annemariedemyen, posted in 2025, Health and Fitness

This is the 163rd Day of posting my Daily Food Diary.   It is also our 4th day of being away from home.

Traveling and spending time with family makes for a nice break from being home.  It also makes managing one’s diet a little more challenging. 

Since travel day, which was pretty bad,  I have been managing fairly well.  The only problem has been with water.   We have spent time here at son Dan’s before, but this time I cannot handle their water. 🤦 Last night,  I figured it out.    Fortunately, we had a two gallon jug of filtered water from home in the Jeep.   I switched to that and  all is good.

This morning Dan & son Dan are gone to a golf tournament.  I got Lucas off to school 0n time.   Cason made his own breakfast, ate, and got himself dressed for the day. 👍

I’d say the day is going smoothly so far – except for the three problem children. 🙄

Cornelius (L) and Bacardi (R)
And Molly!

Molly and Bacardi love to get each other going, and this morning they were  wound up from the get go.  Cornelius isn’t up for the shenanigans so he contributes to the chaos by yipping and yapping at the other two until they turn on him.   They are all on a break at the moment – but it is only  for the moment. 🤫

Granddaughter Gabby, is getting ready for work so I should run downstairs, get dressed, and be ready to workout when she leaves. So far so good! I haven’t been walking due to smoke and rain, but I am getting my morning aerobics done.  All or something!

Gabby! 💕

Daily Food Diary – Day 163

Breakfast

(1) c coffee (2)

(1) c Honey Nut Cheerios (147)

(1/4) c  2% milk (28)

Lunch:

(3) sm. Riblets (100)

(1/2) c macaroni salad (80)

(1) c raw vegetables (18) (2 SVG)

(24) oz water

Supper:

(2) gin & tonic (220)

(4) oz ground beef burger  – no bun (243)

(1/8) c marble cheese (57)

(1/2) c brown beans (300) (1 SVG)

(1/4) c macaroni salad (80)

(1) c raw vegetables (18) (2 SVG)

(12) oz water

Total net calories: 1327

Net calories goal: 1238 – 1327 = 89 over 👎

Fruits & vegetables:  5 servings

Fruits & vegetables goal: 7 servings 👎

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