Tag: protein

Daily Food Diary – Day 90 of 365

by annemariedemyen, posted in 2025, Health and Fitness

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

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

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

Small desert dish fyi…But Very Good

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

Food Diary – Day 90

Breakfast:

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

(1) c Shreddies (200) (6)

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

(1) tsp sugar (16)

Lunch:

(1) Boiled egg (78) (6.3)

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

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

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

Snacks:

(1) c Hibiscus tea

(52) oz water

Supper:

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

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

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

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

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

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

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

Total Calories: 1546 – 106 (aerobics) = 1440

Calorie Goal: 1269 – 1440 = 171 OVER

Total Protein: 75.2 grams

Daily Protein Goal: 46-58.5 grams

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

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

Daily Food Diary – Day 78 of 365

by annemariedemyen, posted in 2025, Health and Fitness

I am 78 DAYS in and still showing up every morning to post my Daily Food Diary.  It is a small, simple act,  but it is becoming an important part of starting my day on the right track.  Every morning, I commit  to being accountable for my health and wellness.

It is not just about my physical well-being.  My mental and emotional health, affect my physical health.  My lung issues are triggered by stress, so I  have been focussing on dialing it down. 

This cracked me up when it popped up on my Facebook feed the other day.  It’s funny because it’s true. 😂

Stress and anxiety have been an ongoing issue for my entire life.   I have dialed it down A LOT in the past few years, especially since I retired.  But it is still an issue.

I work on it before I go to sleep – listening to soothing music, guided meditations, or inspiring videos.  And I work on it in the morning – by setting my health and wellness as a priority – body, mind, and soul.  Because it doesn’t just happen.  We have to make it happen. 😉

Food Diary – Day 78

Breakfast:

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

(2) Potato Patties (240) (2)

(2) Eggs (160) (14)

(3) Slices back bacon (52) (12)

Snacks:

(1) c Cherry Trifle Tea

(1/2) pkg Popcorn (160) (2)

(1) pc Matrimonial Cake (139) (1)

(24) oz water

Supper:

(12) oz carbonated water

(1) porkchops (177) (26)

(1/2) pkg Ramen Noodles (190) (5)

(1) c broccoli (60) (9)

(1) tsp butter (34)

Total Calories: 1215

Total Protein: 71.3 grams

Protein goal per day: 46 to 58.5 grams

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

Daily Food Diary – Day 65 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It has been 65 days since I started to monitor what I consume in a day.  AND… It has been just over 3 years since I started working on my overall health and fitness with exercise, fresh air, and meditation.

I have been encouraged by the benefits that I have experienced along the way.   Recently, I have celebrated excellent results on blood tests, a slight drop in weight, and  perfect blood pressure readings.    Yay me!

The only health issue I have experienced has been ongoing problems with my epigastric hernia.  Recently, I saw a surgeon who sent me for a ct scan to check out the exact details before he goes in for the repair.

I went in for the scan last Sunday,  feeling confident that the only thing of note on the report would be the details of my hernia.  That report showed up on my Saskatchewan Health Account a couple of days ago.

The report noted the hernia details.  It included numerous non hernia related details.   Everything was normal and healthy from my liver to my spleen, and other internal bits and pieces. 

Then things started to get a bit disturbing…

VASCULATURE:  Normal caliber mildly
atherosclerotic abdominal aorta. (Not bad but why is my abdominal aorta anything short of perfect?)

BONES/SOFT TISSUES:  L5-S1 advanced disc height loss and bilateral pars
defects with associated grade 1 anterolisthesis. (Google notes this is a slipped disk, suggests pain management.  Which could be a plan, except I have never experienced any pain in my spine or radiating elsewhere – so there is that.)

PELVIS: The bladder is collapsed.  (News to me and I have had  zero symptoms.)

LUNGS:   Diffuse bronchiectasis of the visualized lungs with tree-in-bud nodularity within the lower lobes is suggestive of small airway disease such as infectious bronchiolitis. (No indication of infection in blood tests taken last week 🙄.)

The only really disturbing note is the one regarding the new lung issue.  I have already been diagnosed with asthma, COPD, and bronchiectasis 🙄. I should probably call my respiratory specialist to see if this is anything worth checking into.   😢

Food Diary – Day 65

Breakfast:

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

(2) potato patties (240) (.2)

(3)strips bacon (130) (8.9)

(2) eggs (160) (14)

(24) oz water

Snack:

(1) c licorice tea

(1/3) c almonds and cashews (192) (6.6)

Supper:

(1) c linguine with sauce (270) (9)

(9) large shrimps (180) (34.5)

(1/2) c asparagus with butter (47) (1.5)

(1) Side salad with French Dressing (210) (5)

(12) oz carbonated water

Total Calories: 1431

Total Protein: 81.8 grams 😯

Protein daily goal: 46 to 58.5 grams

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

Daily Food Diary – Day 64 of 365

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

I have been tracking, recording, and blogging everything that I have consumed for the past 64 days.  I haven’t been obsessing over everything I eat, but I have noticed one change in my eating habits.

Through January and into February, I had a lot of cravings or urges to eat or drink empty calories – a root beer here, a cookie there.  I had to make a deliberate effort NOT to nibble and snack from the time I got up to the time I went to bed.  Lately, that is no longer an issue.   Unless, I am sitting down to have a meal, or our afternoon tea and snack, I just go about my day – sipping on my water bottle and oblivious to the tempting  snack type foods on the table or in the pantry.

Due to this one change in habit more than anything, I am excited to report that as of this morning, my weight is down to 128 Pounds. On January 1st, I recorded my weight at 133.5 pounds, so I am happy with the progress I have made so far. 🤗

Food Diary – Day 64

Breakfast

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

(1) c Shreddies (200) (6))

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

Lunch

(1/2) c dark chicken (267) (4.9)

(1/2) c coleslaw (74) (1.2)

(25) Lay’s salt & vinegar chips (230) (2)

Snacks

(1/3) c mixed salted nuts with peanuts (85) (8)

(1) c green  tea  (2) (-)

Supper

(3) c chicken Caesar salad (350) (8)

(2) slices thin sliced bacon (87) (5.9)

(1) PC Chocolate Fudge Cake (300) (40.3)

Total Calories: 1759

Total Protein: 40.3 grams

Daily protein goal: 46 to 58.5 grand

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

Dan’s Bleeding Heart  – Daughter Jen and Granddaughter Genie keep replacing them  when our winters prove too much for them. 💞

Daily Food Diary – Day 62 of 365

by annemariedemyen, posted in 2025, Health and Fitness

I am sixty two days into my Daily Food Diary and I am still tracking what I consume, and learning from this exercise every day.

This month, I am specifically tracking the  protein in my diet.  I am only three days in, but so far I am surprised by how high my  protein intake is. I don’t know if it is a fluke.  I haven’t been planning my diet around it.  Having Dan buy a small Chocolate Fudge Cake on the weekend, certainly hasn’t helped the cause. 🙄

Meanwhile, our weather continues to stay relatively mild.  Our February temperatures were not conducive to getting much fresh air so I have really appreciated finally getting outside.

Our neighbourhood is still not great for walking, but fortunately we have a large yard.   We don’t get to a park for a walk every day.   But…  I am getting outside,  throwing a ball for Molly, and getting some exercise  fetching it for her.

Molly sitting in her favourite corner. 🤦

Food Diary – Day 62

Breakfast:

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

(1) c Cheerios (147) (2.7)

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

Lunch:

(24) oz water

(2) oz Piller shaved ham (57) (8.5)

(1/2) c Mini Ritz (140) (.2)

(1) oz medium cheddar (45) (2.5)

(1) c tea

Supper:

(1) Roasted chicken thigh & drumstick

      (387) (45)

(1) c mashed potatoes (113) (1.9)

(1/4) c Swiss Chalet gravy (20) (1)

(1) side salad (90) (5)

(1) pc chocolate fudge cake (300) (2)

(12) oz carbonated water

Total calories: 1379

Total Protein: 56.4 grams

Protein goal:  46 to 58.5 grams

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

Daily Food Diary – Day 60 of 365

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

I am SIXTY DAYS into my Daily Food Diary. I only have three hundred and fifteen days to go and I have this challenge in the bag. ☺️

It is Sunday morning.  I am about to start cooking up our Sunday Brunch.  We are having pancakes and sausage this morning, so it will be interesting to see how I do protein wise today.  😯

This afternoon, we are heading across the city to the Regina General Hospital.  I am having a CT Scan that the surgeon wants to see before he does my hernia surgery.  It’s odd that they book CT Scans on Sunday but it’s got to be done, and I know I am fortunate that they were able to get me in so quickly. 😉

Food Diary – Day 60

Late Breakfast

(1) c coffee (2)   (.3)

(2) Potato Patties (240)   (2)

(1) Egg (80)   (7)

(3) Slices back bacon (52)  (12)

(1) teaspoon olive oil (40) (-)

(24) oz water

(1) c tea

Supper

(3) pcs English Battered fish (390)  (18)

(21) Cavendish fries (169)  (2.8)

(1) tbsp Tartar sauce (85) (.2)

(1) c coleslaw (50) (-)

(12) oz carbonated water

Snacks:

1)piece of Chocolate Fudge Cake (300) (2)

Chocolate Fudge Cake needs MORE protein and LESS calories 🙄

(1/2) c sunflower seeds with shells (12)  (4)

(12) oz water

Total Calories: 1529

Total Protein: 48.3 grams

Goal for Protein – 46 to 58.5 Grams

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

Daily Food Diary – Day 59 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is Day 59 of my Daily Food Diary and  February is finally behind us. 

Heading into March, I have made a couple of changes to my Food Diary.

I have started breaking down my day into meals.  How each day breaks down and what I eat depends on what I am doing.  Yesterday, I had a quick breakfast, went to our local lab for blood tests, came home,  and Dan and I headed to a park,  to take Molly for a walk.   The blood tests took forever, so by the time we got back from our ‘morning’ walk, it was about 1:30 PM.

Breaking down my water isn’t an exact science.  I fill my 24 ounce water bottle in the morning and drink it throughout the day.

I have started tracking the protein I eat in a day.  Without particularly trying, I hit the higher end of my goal for eating 46 to 58.5 grams of protein per day. 💪

Food Diary – Day 59

Breakfast

(1) c coffee (2)

(1) c Cheerios (147) (2.7)

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

Late Lunch

(24) oz water

(1) c tea

(2) sm peach (51) (1.2)

(1) lg pear (116) (1.4)

Supper

(12) oz carbonated water

(2) c spaghetti with meat sauce (574) (27.6)

(1/3) c shredded cheese (120) (7)

(3) Dill pickles (23) (1.2)

(25) Lay’s Classic chips (160) (2)

(2) tbsp Kraft Philadelphia onion dip (45) (2)

Evening Snack

(2 1/2) oz fresh coconut (175) (2)

(2) tbsp dark chocolate sauce (110) (6.8)

Total calories: 1552

Total protein: 55.9 grams

  • For my age, sex, and size my goal for protein is 46 to 58.5 grams per day (46 grams should maintain the muscle I have, up to  58.5 grams should build muscle).

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

January 13th – Beef Dip

by annemariedemyen, posted in Canadian Meal Options

I can’t believe we have made it almost mid-month and last night was our first meal of beef dip.   It is one of my favourites, so we have it relatively frequently.

Dan has been under the weather for a couple of days, so he wasn’t up for too much.  Supper was basic, but totally delicious and the protein seems to have done him some good as he is looking a little better today.

Shaved roast sirloin with onions and horseradish on Villagio buns, served with air fried sliced potatoes, gravy, and au jus.

The only thing I go rogue on is the au jus. We buy Club House Mix but I only use half a package mixed with two cups of salt-less Campbell’s beef broth instead of water. It tastes just as good but is considerably less salty.

After supper, we finished off our individual cartons of Haagen Daz ice cream. Am I the only one who has an overwhelming urge to snack while watching ‘My 600 Pound Life’ ? I love that show, root for each week’s guest star, and am totally happy and inspired by each success story. But every week it is the same thing – I am straight to the ice cream, popcorn, or potato chips. 🤦

The obvious solution would be to quit watching ‘My 600 Pound Life’ but good television is hard to find – especially on Wednesday nights.

I still haven’t found a new winter project. I am torn between cleaning out closets or searching out seed catalogues. Decisions, decisions! Retirement is such a taxing time in one’s life. 🙂

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