It was a busy day yesterday and today isn’t much better. I am checking in late, but better late than never. It still counts!
Saturday is my serious house clean of the week. After I got my aerobic workout done, I scrubbed down the kitchen, vacuumed, and moved furniture to do a thorough sweeping of the living room and the kitchen. I also washed clothes and bedding, and we gave Molly a thorough brushing. And, I fed the squirrels TWICE.
I also did a bit of garden/yard work. A BIG bit. I watered EVERYTHING, fertilized the flowers and vegetables, and sprayed the tomatoes cucumbers, and peppers. My ailing tomato plant is still alive, but hanging by a thread. Most of the tomatoes are suddenly thriving, but the San Marzano are still fighting the rust fungus.
By suppertime, I was ready for something simple supper.
It wasn’t our most colorful meal but there was yellow corn, white mashed potatoes, and dark brown brownies (which probably doesn’t count as a healthy colour).
Daily Food Diary – Day 214
Breakfast:
(1) c coffee (2)
(1) plain paratha (240)
(1) tbsp peanut butter (105)
(1) tbsp jam (90)
Snacks:
(60) oz water
Supper:
(1) Hungry Man Fried Chicken (520)
(1) Almond Flour Chocolate Chip Cookie (50)
Total Net Calories: 793
Net calorie goal: 1222 – 793 = 429 under
That’s it for today. Take care and have a great day! 💗 😊
A touch of colour for Mom & Dad’s graves when we go to Gravelbourg. Always red carnations for Dad and yellow flowers for Mom.
This month I am focusing on collagen. Collagen is important to everyone, but particularly so if one is born with genetic collagen issues and/or as we age. By our mid twenties collagen production begins to decline. 😮
Since collagen affects every function in our bodies, it is important to be as proactive as possible in maintaining our collagen production and metabolism.
There are few foods that are actually a source of collagen for us – meat, fish, and poultry. Each of these contains specific sources of collagen – generally organs, tendons, skin, and cartilage. Bone broth and gelatin, made from these sources, are often used to access this collagen.
Our bodies produce most of the collagen we need, but we require specific nutrients to do so.
Some minerals (copper, zinc, and manganese) are an important part of collagen production. Other minerals (iron and selenium) are required for collagen metabolism.
Amino acids (proline, lysine, and glycine) are also necessary for collagen production.
And finally, vitamins C, E, B12, and Biotin (B7) are required.
Every day this month, I am highlighting the foods I consume that contain collagen – or the minerals, amino acids, and/or vitamins that are needed for the production and metabolism of collagen.
In the next few weeks, I will source out these different foods and note what they specifically contribute to the process. (So far, I know that egg whites are a good source of proline. 👍)
The San Marzano tomatoes from our patio planter will be a good source of VitaminC and Lycopene (which protects our skin from sun damage and ultimately collagen breakdown). Our parsley will be another source of VitaminCplus iron
Daily Food Diary – Day 188
Breakfast:
(1) c coffee (2)
(3) Eggo waffles (270)
(2) tsp butter (69)
(1 1/2) tbsp Maple Syrup
Snacks:
(1) Mott’s Clamato Caesar (168)
Supper:
(1 1/2) serving nachos – Tortilla chips, ground turkey, red peppers, hot peppers, green onions, green olives, shredded marble cheese, salsa (875)
Total net calories: 1270
Net calorie goal: 1229 – 1270 = 41 over 👎
That’s it for today. Take care and have a great day! 💓🌞
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. 💞
This is my 146th consecutive day since I began posting my Daily Food Diary! 🎉😳
Molly is waiting at the back door for our morning walk so I have to make this one really quick!
I lost some time this morning making pancakes and sausages for breakfast. It isn’t the healthiest breakfast, especially for someone who is working to be mindful of what I am eating. But… I used vegetable oil in and to cook the pancakes in, rather than melted butter. I used one tablespoon of sugar rather than two in the pancake batter. I went very light on the butter on the pancakes I had, and we used Pure Maple Syrup – which is supposedly the least unhealthy option for processed sugar.
Yesterday, we spent much of the day outside working in the yard and garden and enjoying the beautiful weather.
That Tiny Tim Tomato plant looks pretty tiny, but it is double the size it was when I planted it in this grow bag. And the flowers seem to be happy in their new flower bed. This little petunia burst into bloom overnight.
I have to run or Molly might leave without me. I’m pretty sure she could scale our chain link fence if she wanted to. So far we have been lucky that she hasn’t been that motivated.
But she could be – motivated that is!
Daily Food Diary – Day 146
Breakfast:
(1) c coffee (2)
(1) plain paratha (240) (1 gram)
(1) tbsp peanut butter (90) (1 gram)
(1) tbsp raspberry jam (50)
Lunch:
(2) chicken drumsticks (160) (3 grams)
(6) Hint of Lime tortilla chips (150) (1 gram)
Snack:
(1) peach (51)
(20) raspberries (20)
Supper:
(3) oz BBQ pork tenderloin (125) (1.1 grams)
(1) garden salad with lettuce, tomato, green onion, red pepper, radishes, sunflower seeds, olives, dried fried onions, and Vidalia Onion salad dressing (168) (4.2 grams)
Total net calories: 1000
Net calorie goal: 1243 – 1000 = 243under 👍
Total Saturated Fats: 10.3
Saturated fats goal: 13.75 👍
Weekly Avg Roundup :
Saturated fats: 18.6 grams
Sodium: 2639 mg
Processed sugar: 25 grams
That’s it for today. Take care and have a great day! 💖☺️
It is 113 Days since I began posting my Daily Food Diary.
We are starting this day off with warm temps, sunshine, and NO wind! Yay for April in Saskatchewan. This will be a great day for a walk with Dan and Molly!
Molly checked out the channel on our walk yesterday. It will be more picturesque once our grass starts turning green.
There wasn’t much happening around here yesterday but there are always noteworthy moments.
Yesterday, when we went for our walk Dan ran into our pharmacy to pick up a couple of prescriptions for me. It was just my regular inhalers. Total price $245.00 CDN. Total cost to us? $52.00 CDN. Yay for the Saskatchewan Seniors Drug Plan!
Also yesterday… was Dan’s dart night. Dart night means a quick and early supper. As I was cooking it last night, our granddaughter Maddy called to ask if we could give her a ride home from her friend’s. It would be within walking distance – less than 4 miles. She has biked it for sure and those girls are pretty independent. She could have waited a few minutes and I would have gone for her. But nope.. not on Grandpa’s watch. Dan went to pick her up, no questions asked. That is what Grandpa does and as much as the girls appreciate it, I do as well. Every time!
Grandpa’s Girls
And finally yesterday… Dan went to his dart night and I was left with Molly and a serious case of the munchies. I did have a few tortilla chips with salsa, but seriously I wanted something more, preferably something sweet. I went through the pantry, thought about posting another loss on my Daily Food Diary blog – or worse yet ‘forgetting to post’ my unhealthy choice. I considered what a few grams of processed sugar would do to my lungs. Ultimately.. I had a glass of water and called it a night! That was a win.
* For the record.. I have never ‘forgotten‘ to post a poor food choice – deliberately or otherwise. I wouldn’t waste your time or mine posting a fake win.
It’s been 86 days since I started posting my Daily Food Diary – FOUR DAYS in a row that I have met my calorie goal. I am committed to meeting my goal SEVEN DAYS in a row.
I am concerned about how well I will stick to the plan on Saturday. We are hosting a birthday supper for granddaughters Prim and Maddy who had birthdays this week and for Dan whose birthday is in early April.
Yesterday, Dan and I went shopping for gifts for the girls and for the birthday supper, plus a number of odds and ends that we happened to need. We got the girls’ gifts, cards AND wrapping paper. We got the pork for the pulled pork plus a few of the extras we needed. Dan is going back today for everything I forgot – including the three stores that I totally missed.
I am not, and have never been, a great shopper. I’ve always wondered why ‘shopping’ is supposedly a predominantly female pursuit? The tide seems to be turning, at least 9 to 5 midweek. Dan blends right in with all the other retired men cruising the aisles with their shopping carts. They all seem to know what they are doing – unlike the handful of women (like me) who are wandering around trying to find their husbands.
Food Diary – Day 86
Breakfast:
(1) c coffee (2) (.3)
(2) eggs (160) (14)
(2) oz ham (73) (13)
(1/4) c green onions (10) (1)
(1) tsp olive oil (40)
(2) potato patties (240) (2)
Snacks:
(1) c Hibiscus Tea
(40) oz water
Supper:
Beef Stir Fry:
(6) oz eye of round steak (264) (50.8)
(1/2) pkg ramen noodles (190) (5)
(1) tsp olive oil (40)
(1) tsp butter (34)
(1/2) red onion (23) (.9)
(1/2) c mushrooms (22) (1.7)
(1/2) c red pepper (23) (.7)
(1/2) c cabbage (17) (1)
(3) cloves garlic (13) (.6)
(3) tbsp stir fry sauce (60) (.3)
(1/2) c celery (8) (.2)
(1) carrot (25) (.6)
Total calories: 1253
Less 161 (walking 41 & aerobics 106)
Net Calories: 1092
Daily calorie goal: 1269 – 1092 = 177 under
Protein: 94.9 grams
Daily Protein Goal: 46 to 58.5 grams
That’s it for today. Take care and have a great day! 💖☺️
RIP Kat – It’s been 3 years since we had to let you go. We will never forget you, our sweet little girl. 💞
Down one month – eleven to go! I have maintained and posted my Daily Food Diary for a solid month. So far, I haven’t really changed my diet, other than trying to drink more water and avoiding mindless snacking. I have experienced some benefits from the effort including losing a total of three pounds this month. 👍
In February, I am going to count calories. I did count calories in the past and I’m not a big fan of doing it to control calories. It works, but at what nutritional cost? In my mind, it is rather a drastic measure when used for weight loss. I’m not actually looking for weight loss. I am just working on maintaining a reasonable and healthy calorie count. In future months I am going to focus on specific nutritional targets.
Yesterday, Dan and I celebrated the end of January by taking a hike through a couple of Regina’s best parks – Wascana Lake and Waterfall Park. I love walking and when I can walk through nature with my favourite human and our Molly dog, that is my perfect date.
Wascana LakeWaterfall Park
Obviously these photos were from my archives of summer pics. Climbing icy inclines and stumbling along snow packed trails, in frigid temps, while holding on to a hundred pound dog is not conducive to great photography. It is fun, a challenging workout, and it must be good for developing balance.
Food Diary – Day 31
(1) c coffee
(1) c Shreddies with 1/4 c milk
(24) oz water
(2) ginger cookies
(1) c tea
(1/2) sm bowl mixed nuts
(20) oz water
(1/2) lg chicken pot pie made with puff pastry crust
** Dan made the chicken pot pie for supper and it was amazing. It was filled with leftover roast chicken, onions, celery, carrots, mushrooms, peas, potatoes, and gravy.
That’s it for today! Take care and have a great day!
I’m back – and I will be back for another 342 days. That’s a bit daunting, but it is getting to be a fairly locked in part of my morning routine – even when my day is anything but routine.
Yesterday morning I was on a mission to get blood tests done, which resulted in my going to the dogpark for the better part of an hour, eating soup for breakfast, and doing my morning workout at 2:30 in the afternoon. My day, was definitely not routine, but I did get my Daily Food Diary blog posted so yay me! I can get it done.
Speaking of blood tests… I did get some of the results yesterday after. So far, pretty good! Everything was within healthy limits except for my HbA1c/Total Hemoglobin which was 5.5. Anything 5.5 to 5.9 is considered ‘risk to become pre-diabetic’. I consider my 5.5 a fail but my last tests (three months ago) earned me a 5.6 so I have improved. 😊
Speaking of all things medical… My Nurse Practitioner called yesterday. She had reviewed the results from my hernia ultrasound and called to strongly advised me to see a surgeon. After my incident a couple of weeks ago when I landed myself at Emerg, I was quick to agree, so she sent off a referral to a local surgical group. To be honest, I would agree to anything Lara advised. She is that good!
Speaking of health in general… For the third day in a row, our temps were relatively moderate yesterday so I was able to get outside and enjoy some fresh air. Also, for the third night in a row, I was able to get through the night without coughing fits. Post nasal drip is brutal at night, and drinking copious amounts of water during the daytime has done wonders for my sinuses.
This one was taken at our neighborhood dogpark. The snow is much deeper this year and becoming an issue as the dogs can step over the fence. (Molly may have done that the other day – and taken a friend with her. 🙄)
Food Diary – Day 23 of 365
(10) oz water
(1) sm bowl of leftover wonton soup
(1) pear
(1/2) c raspberries
(24) oz water
(1) c tea
(1/2) sm bowl of nuts
(24) oz water
(1/2) small tray of nachos
(12) oz carbonated water
(8) oz water
*** 78 ounces of water !!! 😳
That’s it for today. Take care and have a great day! 💗🌞
It is day fourteen of my daily food journal so time to celebrate my two week anniversary! 🎉🎉🎉
This seems a good time to do a recap of my original intention and how things are going – to keep myself on track and to bring anyone who is late to the party up to speed.
Me.. 69 going on 70, 5’1″, 132 pounds
I began my 365 day Daily Food Journal on January 1st. My intention was to track my food and liquid intake, to keep ahead of any unhealthy food habits, and to build some better ones. I decided to share it on JetPack for accountability sake, which gives me that extra incentive needed to push through the year ahead.
My reason for embarking on this journey dates back a few months. Despite being on a health and fitness journey for a couple of years and working out regularly, I failed to notice that I had gradually built up a pattern of eating a LOT of refined sugar.
Eating a bizarre amount of sugar triggered my allergies/food intolerances – particularly to yeast and yeast related foods. My allergies triggered my chronic sinus, lung, and digestive issues. In short order, I was miserable – physically, mentally, and emotionally – and I was starting to cut back on my workouts and other healthy habits I had been developing.
It took a shockingly short amount of time to undo a lot of work I had been doing and to undermine benefits I had come to enjoy and expect.
Fortunately the first thing I looked at was my diet. I saw my health practitioner to have a complete checkup with thorough blood, urine, and sputum testing to confirm my findings. The next step was to set out on a path to resolve the situation – seriously cutting back on processed sugar! And finally to start this journal to ensure I didn’t wander off course in the months to come.
Since starting my daily journal, I have managed to cut out a fair amount of mindless snacking and I have recognized (partly due to input from readers) that I seriously need to work on drinking more water.
(Lack of proper hydration was no doubt part of the problem when I started over indulging in the sugar. Had I been flushing some of that sugar out of my system, I doubt that I would have experienced such a spectacular crash and burn.)
So here I am, back on track and working to stay there – with the help of my daily food journal and your much appreciated support and encouragement.
Food Diary – Day 14
(1) c coffee
(3) Crumpets with butter and raspberry jam
(3) 8 oz glasses of water
(1) c tea
(2/3) small bowl of mixed nuts
(2) sq dark chocolate
(12) oz carbonated water
(1) Dinner plate of roast beef with strong horseradish, potatoes and gravy, carrots, celery, and onions
(2) Chocolates
(1) Cup of tea
N.B…. I started the day strong with the water intake but went off the rails and ended up with 36 oz (28 oz short of my goal). 🙄
Also, that super strong Keg Horseradish did a great job of clearing my sinuses. I read some promising articles about the nutritional values of horseradish last night so I plan to start using it regularly for a while to see if it can actually help me get my sinus issues under control once and for all.
That’s it for today! Take care and have a great day! 💞🌞
We are still months away from summer flowers but we are already above freezing this morning so I’ll take it! January in Saskatchewan is not usually this kind.
2024 has arrived in Saskatchewan with a blast of frigid weather. We have been experiencing wind chills of -50 Celsius, snow and ice. I am fortunate to be retired and able to experience it from the comfort of our cozy little home. For all those who have no choice but to be out and about – it can and will only get better.
Is that a promise? 🙄
2023 was my ‘Groundhog Day’ of health and fitness. Following my broken arm and multiple recurring respiratory issues, I finally have a handle on things. I’m working out six days a week and on track to enjoying a fit and healthy 2024!
68 going on 69 💪
For me, 2023 was a year of setbacks, spinning wheels, and failing to get much accomplished (including regular posts on social media). This, despite the fact that we had plenty happening, most of which was quite positive, and much of which I am excited to share – like Dan’s recent retirement!☺️ 🎉
2024 is shaping up to be an exciting year and I look forward to doing a better job of sharing it – at least the highlights!
Take care, keep warm and have a great rest of the day! 💞🌞
