This is Day 161 of my Daily Food Diary. That is a solid 23 WEEKS! 😃
We are now away from our home base and spending a few days with son Dan and family.
Yesterday was our travel day here so I missed doing my morning aerobics workout. I also missed out on any walking, due to heavy smoke drifting through Saskatchewan and settling here once we arrived. Son Dan spent the day putting together an amazing supper of home made baked beans and smoked ribs. Daughter in Law, Amanda, topped it off with a decadent Gin and Tonic. All in all, the results of my Daily Diary are a cautionary tale of traveling and visiting family.
Today, things are looking up. While it is still too smokey to go out for a walk, I did get my aerobic workout in and I had a workout buddy to work with.
Grandson Cason
Six year old Cason came up to do my aerobic workout with me. We finished that and he chose one of his favourite You Tube workout challenges and we did that as well. 💞
Daily Food Diary – Day 161 of 365
Breakfast:
(1) c coffee (2)
(1) tsp butter (69)
(1) tsp olive oil (40)
(2) eggs (160)
(1 1/2) slices Piller’s shaved ham (25)
(2) green onions (12) (1 SVG)
Lunch:
(1) A & W Teen Burger (no bun) (390) (1 SVG)
(1) Reg. Fries (310)
(1) Reg gravy (69)
Snacks:
(1) Gin & Tonic (110)
(24) oz water
Supper:
(1 ) c brown beans (600) (2 SVG)
(3) BBQ smoked pork ribs (540)
(1) c raw vegetables (35) (2 SVG)
(2) tbsp ranch dressing (155)
Total Net Calories: 2417
Net calorie goal: 1238 – 2417 = 1179 over 👎
Fruits & Vegetables: 6 servings
Fruits & Vegetables goal: 7 servings 👎
That’s it for today! Take care and have a great day! 🥰🌞
It is 159 Days since I began posting my Daily Food Diary.
It is also my sister Denise’s birthday! 🎂 I do not remember sharing a home with Denise. I was two years old when she married and moved on to start her own family. Her firstborn is my niece Teenie (Jeanne Christine) who became and remains a ‘little sister’ to me. I don’t see either of them as much as I would like, but they are always in my thoughts. 💞
Back to my Daily Food Diary…. Every month, I choose one aspect of my diet to focus on. This month, it is fruits and vegetables. My goal is to meet the recommendation of the Canada Food Guide and consume 7 servings of fruits and vegetables per day.
Of all of the monthly challenges that I have attempted since starting my Daily Food Diary, I thought this would be the easiest. I love vegetables. I am not so fond of fruit, but since fruit used in baking counts, I was pretty sure this was doable.
I have met or surpassed my goal most days so far. But, I am having issues!
I have been eating more fruit than usual and aside from the expected digestive issues, I am struggling with lung issues. Sugar, whether natural or processed, affects the abundance of mucus that my chronic lung issues produce. With mucus the consistency of wood glue, smoke drifting through from northern forest fires, and our uncooperative weather…. I am struggling. Also, with my sensitivity to yeast, any amount of sugar is too much – again regardless if that sugar is natural or processed.
The vegetables that I have been eating should not be causing me any grief to speak of. However, many of the vegetables that I have been eating cause gas and bloating. It isn’t anything extreme, but with my unresolved epigastric hernia (as I wait for surgery), it is a painful PROBLEM.
So no, this month is not going as well as I thought it would. This week I will be pulling back, but fruits and vegetables will definitely be my focus. I am going to spend some serious time researching lower sugar fruits and less gassy vegetables. Next week, I will be back on track!
Today, Molly is our big project. We have to get her brushed out this morning and take her for another bath.
Daily Food Diary
Breakfast:
(1) c coffee (2)
(1) tsp butter (34)
(1) tsp olive oil (40)
(1) tbsp milk (8)
(2) eggs (160)
(3) slices bacon (130)
(1/2) tomato (11) (1 SVG)
Snacks:
(8) oz Clamato Juice (60) (1 SVG)
(25) light salt ripple chips (270)
Supper:
(1) Lean gr. Beef Burger (243)
(1/4) c red onion (15) (1/4 SVG)
(1) tbsp horseradish (7) (1/4 SVG)
(5) lg asparagus spears (16) (1/2 SVG)
(1) tsp butter (34)
(2) Dill pickles (10) (2 SVG)
(1) c brown beans (246) (2 SVG)
(1) serving Apple crisp (133) (1)
(1) oz raspberry desert bar (133)
Total net calories: 1886
Net calorie goal: 1238 – 1886 = 648 Over 👎
*** In my defense, I do not work out on Sundays, it was too windy to walk, and I had to test one of the deserts I made for son Dan & family. 🙄
Fruits & vegetables: 8 servings
Fruits & vegetables goal: 7 servings
That’s it for today. Take care and have a great day! 💞☺️
It is 158 Days since I began my Daily Food Diary! 🙌
It is 3 Years and 4 Months since I became more mindful and pro-active about my health in general.
As it has been with my previous efforts – exercise, stress management, sleep habits, deep breathing – my Daily Food Diary has been a positive experience. The benefits have far exceeded the effort I have put into it.
Rather than trying to improve my diet all at once, I am focussing on one diet issue each month.
In January, I noted everything I consumed each day – and for accountability purposes began posting it on my blog… That was enough to discover that I do not drink nearly enough water and that I was constantly reaching for something to snack on. I wasn’t hungry, it was not emotional eating… It was just mindless snacking. I am still working on the water but the mindless snacking is no longer an issue. And I have lost Ten Pounds since January 1st.
In February, I started counting calories – and pretty much quit eating Fast Food, which is seriously high in calories, sodium, processed sugar, and saturated fats.
In March, I trackedthe protein I was consuming. I eat a lot of high protein food. I wasn’t too concerned as I do daily workouts and protein builds muscle! 💪
In April, I tracked my processed sugar and sodium consumption. I found how even a little sugar negatively affects my lungs and that I consume way too much sodium. I am still working on both!
In May, I tracked the saturated fats I consumed. That high protein diet from March came back to bite me in the butt. I am still working on cutting back on the saturated fats and incorporating more brown beans, barley, and oatmeal into our diet to keep our arteries clear and our cholesterol levels down.
In June, my focus is on tracking and increasing the fruits and vegetables that I consume. I thought this month was going to be an easy win. It isn’t, but I will save that story for tomorrow’s blog. 🥕
Dan got our little lawn ornaments clear coated this week. The ‘Kat’ angel is tucked into her forever home in the ground cedar. The frog will find a place by the pond once we get it cleaned out and the pumps operating.
Daily Food Diary – Day 158
Breakfast:
(1) c coffee (2)
(3) crumpets (240)
(2) tsp butter (69)
(1 1/2) tsp jam (75)
Snacks:
48 oz water
(1) pear (103) (1 SVG)
(1) kiwi (46) (1 SVG)
(1) oz almonds (168)
(6) mini Easter eggs (85)
*** Yes, I did give our granddaughter Genie a couple of hundred of those candy coated chocolate Easter eggs, but the bag just keeps on giving. Note to self – never buy a little bag of candy when standing in a BIG store. Size is relative. 🤦
Supper:
(2) Pork Souvlaki Kebabs (160)
(1) c white rice (242)
(1) c broccoli (60) (2 SVG)
(2) tsp butter (69)
(1) tbsp soya sauce (15)
(8) lg. Grape tomatoes (22) (1 SVG)
(1) mini cucumber (10) (1 SVG)
(1) tbsp Dilly Dip (80)
Total Net Calories: 1270
Net calorie goal: 1238 – 1270 = 32 over 👎
Total Fruits & Vegetables: 6 servings
Fruits & Vegetable goal: 7 servings 👎
That’s it for today. Take care and have a great day! 🥰🌹
It is hard to believe that in less than 157 short days, we went from this….
Walking around Waterfall Park with Molly
To this ….
Finished planting garden! ☺️
I am super happy about getting the garden in. We have some yard maintenance left to do, but it will happen.
This year, I added more perennials to the garden… strawberries, asparagus, and rhubarb. At this point, we are looking at what will work for our future selves – what will be sustainable and maintainable.
I love spring, I love our yard, and I love working in the dirt and seeing it come to life . But realistically, it is getting harder every year and we have to deal with.
My lungs are struggling to deal with what Mother Nature is handing out – especially these days. Humid days, smokey days, dusty days… Fresh cut grass, pollen and tree seeds. If it’s not one thing, it is another.
Notice tree seeds around the base of steps and by bricks.
After I finished the garden yesterday, I tackled the tree seeds. Our neighbours on each side of us have one big beautiful tree each (elm possibly). In the spring, they shed millions (billions possibly) of seeds, which land in our yard – in every nook and cranny and creating drifts of allergenic plant life on our patios. Besides the grief they cause my lungs, every seed that finds a speck of dirt will sprout. By the time we see a sprout, it has roots a foot long – each one a battle to uproot.
Yesterday, I dragged out the shop vac and vacuumed our patios and walkways…. (I do the garden by hand).
Shop vacs are not my friend. They do not follow, they come with long extension cords to trip over. And best of all, much like campfires – no matter where I am relative to a shop vac, the exhaust is in my face. In this case, the exhaust being fine dust and tree seed bits.
The good news is I got the bulk of the little beggars. The rest will ultimately hitch a ride on our large fluffy dog and come to live in our house – on floors and furniture and bedding.
While I feel like I am about one bad day away from respiratory failure, I am doing fairly well. My blood oxygen was 96 percent this morning. By the time I clear my lungs, I will be ready to do my aerobics and get on with my day. My rainy, humid day…😁
Daily Food Diary – Day 157
Breakfast:
(1) c coffee (2)
(1/2) grapefruit (39) (1 SVG)
(1/2) tsp sugar (8)
Lunch:
(1/2) c egg salad (118) (1/2 SVG)
(1) c Romaine lettuce (1/2 SVG)
(18) Onion & Garlic chips (232)
(60) oz water
Supper:
(12) oz carbonated water
(4) oz barbecue lean ground beef (243)
(4) oz macaroni salad (258)
(1/2) tomato (11)
(1/2) c onions (30)
(1/2) c mushrooms (23)
(1) tbsp horseradish (7)
*** Total vegetables (1 SVG)
(1) serving Apple Crisp (227) (1 SVG)
Total net calories: 1092
Net calories goal: 1238 – 1092 = 146 under 👍
Total Fruits & Vegetables: 4 servings
Fruits & Vegetable goal: 7 servings
That’s it for today. Take care and have a great day! ☺️💕
The sun is shining and we are looking forward to having a good day – much of it spent outdoors in our yard and garden and of course taking Molly for a walk around the neighborhood.
Yesterday, I spent a couple of hours in the garden, working up one planter, planting more tomatoes, and watering my thriving little plants. I can’t believe how quickly these plants are getting established and growing to fit their environment.
They grow up so fast!
I also can’t believe how much stronger I am than I was three years ago. Before I started living my ‘healthier and fitter lifestyle’, everything was such a struggle. Yesterday, I was lifting five gallon pails of dirt, full (full size) watering cans, and using a garden fork to dig deep into packed earth. I was amazed at what I could do – and how easily it could be done!
This watering can used to be heavy even when it was empty. 🙄
I will always have compromised lungs. The damage from asthma, bronchiectasis, and COPD doesn’t go away. But, with being active, eating well, stress management, adequate rest, fresh air, and proper healthcare, I can have a quality of life I couldn’t imagine possible three years ago.
Daily Food Diary – Day 155
Breakfast:
(1) c coffee (2)
(1/2) grapefruit (39) (1 SVG)
(1/2) tsp sugar (8)
Lunch:
Ham & vegetable omelet:
(2) eggs (160)
(4) sl. Pillers shaved ham (54)
(1) tsp olive oil (40)
(1/4) c red pepper (12) (.5 SVG)
(2) green onions (16) (.5 SVG)
(5) lg. asparagus spears (16) (1 SVG)
Snacks:
(48) oz water
(3/4) c sliced strawberries (40) (1 SVG)
Supper:
Chicken salad:
(3) chicken thighs (360)
(1) tsp olive oil (40)
Vegetables – (2 1/2) c lettuce, (1) mini cucumber, (5) grape tomatoes, (2) green onions, (3) radishes, (1/4) c red pepper, (1/2) c cauliflower (125) (4 SVG)
(2) tsp sunflower seeds (33)
(3) tbsp dried onions (50)
(2) tbsp French Dressing (120)
(1) serving Apple Crisp (227) (1 SVG)
Total net calories: 1053
Net calorie goal: 1238 – 1053 = 185 under 👍
Total fruit & vegetable: 9 servings
Fruit & vegetable goal: 7 servings 👍
That’s it for today. Take care and have a great day! 💖😌
It is 154 Days since I started posting my Daily Food Diary. That is 22 Full WEEKS! 🥳💞
Consistently keeping a Daily Food Diary and posting it has been a bit challenging, but obviously not undoable. I was fortunate to have an opening in my regular morning routine. Fitting in my Daily Food Diary and making it a habit has come quite naturally.
The real test will come next week when we head to son Dan’s to watch the boys for a few days and our routine is suddenly blown apart. It will take some planning but I am confident that I can get it done.
I started this adventure to find where I needed to work on my diet, and discover ways to make it happen. This Daily Diary has been a big help.
This month, I am trying to increase the fruits and vegetables I eat. My goal is seven servings per day (combined). This is the recommendation of the Canada Food Guide – and one that few people come close to meeting.
I am struggling, but I have come up with a few things that will help…
* I asked Dan to buy me 3 grapefruits. If I start breakfast with 1/2 grapefruit, that is one serving down. 😁
* I also asked Dan to buy a container of mini cucumbers and miniature tomatoes. I know slicing a cucumber or tomato isn’t that difficult, but it is just easier to grab a mini cucumber or a handful of miniature tomatoes. The easier the better, when it comes to changing or building habits. 🙄
* I have started making pickles a regular part of supper planning – dill pickles, pickled asparagus, olives, or pickled beets – they all count as vegetables, and they are as easy as it gets. 🙂
* Dan brought home 4 huge apples. I made them into an Apple Crisp. 1 large serving counts as a serving of fruit! I used vegetable oil instead of butter in the crumble (to reduce saturated fats) and I used honey with the apple mixture in lieu of sugar. And, between the goodness of the apples and the oatmeal, it is a relatively healthy dessert!
Daily Food Diary – Day 154
Breakfast:
(1) coffee (2)
(1/2) grapefruit (39) (1 SVG)
(1/2) tsp sugar (8)
(1) plain paratha (240)
(1) tbsp peanut butter (90)
(1) tbsp raspberry jam (50)
Lunch:
(1) hard boiled egg (78)
(1/2) c cauliflower (14) (1 SVG)
(1) mini cucumber (10) (1 SVG)
(14) grape tomatoes (70) (1 SVG)
(1) tbsp Dilly Dip (80)
(36) oz water
Supper:
(12) oz carbonated water
(3 1/2) oz pork chop (141)
(1) corn on the cob (90) (1 SVG)
(3) tsp butter (103)
(2) green onions (16) (1 SVG)
(5) large stuffed olives (68) (1 SVG)
(1) lg serving Apple Crisp (227) (1 SVG)
Total net calories: 1270
Net calorie goal: 1238 – 1270 = 32 over 👎
Total fruits & vegetables: 8servings
Fruits & vegetables goal: 7 servings 👍
That’s it for today. Take care and have a great day! 💞☺️
It is Day 153 since I began posting my Daily Food Diary. 🙌. It is amazing how fast this year is going – one day at a time. 🥳
Yesterday, was a very welcome smoke free day.
We were able to take Molly for a short walk over to the dogpark. Her friend Willy was there. They didn’t do a lot of running, but Molly did take one jog across the park when she noticed I was walking the perimeter checking for dog 💩. Willy took a leisurely stroll when he snatched Molly’s water bowl and tried to sneak off with it. 😂
Yesterday afternoon, I was finally able to get outside to do some yard and garden work.
My carnation plant is still waiting to go in the front yard flower bed.But Dan’s Bleeding Heart is continuing to thrive and I got pepper plants in yesterday.Meanwhile, Molly took another round out of my poor little watering can.
Today isn’t looking too promising. I was just outside and it appears the smoke is drifting back in. This could be a laundry and baking day.
Daily Food Diary – Day 153
Breakfast:
(1) Coffee (2)
(1) Granola bar (160)
Lunch:
(1) pear (103) (1 SVG)
(1) peach (51) (1 SVG)
(20) Doritos (255)
Snacks:
(2) mini cucumbers (60) (2 SVG)
(1) c licorice tea
(1) tsp honey (21)
(36) oz water
Supper:
(1.5) Svg. Homemade nachos with unsalted tortilla chips, ground beef with taco seasoning, red pepper, green onions, jalapenos, olives, shredded cheese (852) (2 SVG)
Total net calories:1219
Net calorie Goal: 1238 – 1219 = 19 under 👍
Total servings fruit & vegetable: 6
Fruit & vegetable goal: 7 👎
That’s it for today. Take care and have a great day! 💞🌞
2021 Photo of the garden pond. I’m pretty sure that turtle riding gnome became one of Molly’s casualties. He disappeared a couple of years ago. 🙄
It is 152 Days since I started my Daily Food Diary! 💃
Our weather is a bit cloudy and chilly today, but it is relatively SMOKE FREE – at least so far. I have high hopes that it will stay that way so that we can walk Molly, I can spend time outside working in the garden, and that my lungs and laryngitis will have a fighting chance to clear up today. 🤗
Forest fires are so terrible. With my somewhat manageable lung issues and allergies, I find the smokey days difficult. I know that my issues are minimal compared to the people directly affected by these fires – especially those who also have respiratory issues, the very young, and the elderly.
There have been numerous people evacuated from live fire zones in Saskatchewan and Manitoba. Many of these people will have health issues. Many will be evacuated to smaller centres where healthcare is not readily available and many will be evacuated to cities – where our hospitals and especially our emergency rooms are typically running at over capacity.
We are often led to believe that the state of our health system is the responsibility of our federal or provincial government. I agree that government is responsible for the management of our health system. I also believe that each of us can do our part to alleviate some, if not all, of the issues affecting our health facilities.
I am NOT suggesting that anyone should avoid using emergency rooms – or any part of our health system.
But, most of us can do our part to avoid (or manage) our health issues. Regular activity, attention to diet, adequate rest, stress management, proper use of prescribed medication or therapy, responsible/limited use of alcohol, tobacco, and drugs, and proper attention when engaged in risky activities like driving, operating power tools and equipment… are all things the we can do to protect and maintain our health – and our health system.
If we do find ourselves in need of medical care, tests, treatments, procedures, we can do our part to make such time as efficient as possible.
Nothing is done in our health system without showing our health card (if we have one). While in line, whining won’t help – having your Health Card in your hand (or at least readily accessible) will. Dressing appropriately will speed up any test, treatment, examination, or procedure. Reading the preparation instructions we are given beforehand, will also be beneficial. Anything done to BE PREPARED is a good thing.
If we take some personal responsibility for our healthcare our health and quality of life will improve. It will also help take pressure off of our health system – always important but especially so in times like these.
*** I do not work for our healthcare system or any level of government. In my mind, this is just common sense. Or should be. 🙄
Daily Food Diary – Day 152
Breakfast:
(1) c coffee (2)
(2) scrambled eggs (160)
(1) tsp butter (34)
(2) potato patties (250)
(3) sl. Bacon (130)
(1/2) tomato (11) (.5 SVG)
Snacks:
(1/2) c pineapple (42) (1 SVG)
(3) strawberries (12) (.5 SVG)
(8) oz Clamato juice (60) (1 SVG)
(12) pickled asparagus spears (40) (1 SVG)
(1) c licorice tea
(1) tsp honey (21)
(1/2) oz Dilly pickle peanuts (85)
(1/4) c mixed nuts (170)
Supper:
(2) bowls wonton soup – mini wontons, salt free chicken broth, sesame oil, soya sauce, carrots, broccoli, cauliflower, red onion, leek, Bok choy, celery, garlic, ginger, hot pepper flakes, black pepper (330) (4 SVG)
Total net calories: 1339
Net calories goal: 1238 – 1339 = 101 over 👎
Total servings fruits & vegetables: 8
Fruits & vegetables goal: 7 👍
That’s it for today! Take care and have a great day! 😊💕
This is Day 151 of my Daily Food Diary. This is also June 1st! 😁💞
In May, I was tracking my Total Net Calories – calories consumed minus calories burnt exercising each day. I was also tracking my Saturated Fats consumption.
In June, I will keep tracking my calories, but instead of tracking anything detrimental or beneficial, I am going to set a goal of eating 7 servings of fruit and/or vegetables each day. The recommended number of servings, per Canada’s food guide ranges from 7 to 10, depending on age and sex. For women over 51, seven is the magic number.
We will see how that works out! I love almost all vegetables, but I am no fan of fruit!
Practice run yesterday morning. 😌
According to the Weather Network, we can expect another wildfire smokey day today. Fortunately, it was fairly clear at 6 am so Molly and I were able to spend an hour outside cleaning up, feeding squirrels, and watering the plants and seeds I planted this week. Molly wasn’t much help but she had fun stealing my mini plastic watering can, tossing it up in the air, batting it around with her paws AND chewing on the spout whenever she caught it. 😜
Daily Food Diary – Day 151
Breakfast:
(1) c coffee (2)
(1) pear (103)
(1) peach (51)
(1/2) c pineapple (42)
(4) strawberries (15)
(1) granola bar (160) (2.5 grams)
Snacks:
(48) oz water
(25) onion garlic potato chips (310) (1.5 grams)
(1) Lemon oatmeal cookie (68) (.6 grams)
(1) tsp honey (21)
Supper:
(4) sl. Shaved ham (54) (.5 grams)
(1) oz marble cheese (113) (5.7 grams)
(2) devilled eggs (4 PC) (252) (5.2 grams)
(5) Triscuits (100) (.4 grams)
(6) Vegetable thins (40) (.4 grams)
(5) multigrain crackers (140) (.5 grams)
(5) grape tomatoes (25)
(1) mini cucumber (10)
(1/2) c cauliflower (20)
(1) tbsp Dilly Dip (80) (1.2 grams)
Total Net Calories: 1445
Net calorie goal: 1238 – 1445 = 207over 👎
Total saturated fats: 13.75 grams
Saturated fats goal: 20.5 grams 👎
Summary for past 6 Days:
Net calories: 318 under goal total for 6 days
Saturated fats avg per day: 20.5g (goal 13.75 grams per day)
Sodium avg per: 1846 mg (goal 1500 – 2300 mg/day)
Processed sugar avg per day: 23 grams (goal < 25 grams per day but as little as possible!)
Protein avg per day: 68.1 grams
(goal 46 to 58.5 grams per day)
*** By focussing on fruits and vegetables in June my saturated fats, processed sugar, and protein consumption SHOULD drop. 🥰
That’s it for today. Take care and have a great day! ❤️🌞
It is 150 Days since I started my Daily Food Diary. 🙌
It is decades since I was first diagnosed with asthma and five years since being diagnosed with COPD and bronchiectasis. A few weeks ago I was diagnosed with my most recent bout of bronchitis. I was given and completed a round of antibiotics and Prednisone – which I completed as usual.
Follow up x-rays showed that I still had a fair amount of infection in my lungs – particularly in my left lung. My respiratory specialist assured my husband and I that it would continue to clear up.
Then we had a round of visits from grandchildren – all from my daughter’s family. Her son Rory came to work up garden planters, her daughter Genie (Genevieve) likewise came to spend an afternoon helping me in the garden, and her daughter Prim came by for supper and a couple of hours of Cribbage. All in all… I did way too much visiting – specifically talking – and I developed laryngitis.
Yesterday, the smoke from northern forest fires rolled in. It wasn’t noticeable when Dan and I walked Molly first thing in the morning. By lunchtime, despite staying indoors and best efforts (and two air purifiers) I managed to inhale enough smoke for it to be bothersome. Not only is forest fire smoke particularly bad for compromised lungs, I am allergic to trees and any part thereof. The smaller the part, the worse it is.
The bottom line is, I am not dying – I don’t even feel that bad. But, I am pretty sure this isn’t helping to clear up my lung infection and it certainly isn’t helping my laryngitis. 🤦
Until this smoke clears, outside work and walking Molly is off the table. I am doing housework, relaxing, and eating ice cream – for the second day in a row. Ice cream is high in calories and saturated fats – but it feels good and is helping my laryngitis to ease off. So… It is not poor diet, it is good medicine. 😌
*** Thoughts and prayers for all those who are in the midst of these forest fires, those who are fleeing for their lives, those who are losing their homes, cottages, and livelihoods, those who are caught up in forest fire smoke MUCH worse than what we are experiencing. I truly cannot imagine. Also, thoughts and prayers for those who have been fighting these fires and those who are on their way to join them in their fight. 💞
Seclusion 101 with AnneMarie 