Tag: saturated fats

Daily Food Diary – Day 151 of 365

by annemariedemyen, posted in 2025, Health and Fitness

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 = 207 over 👎

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! ❤️🌞

Daily Food Diary – Day 147 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 147 Days since I began my Daily Food Diary.  That is a full 21 Weeks ! 🎉

Yesterday, Dan went golfing at Katepwa,  so having completed Molly’s walk and my aerobic workout I was looking at taking a day off. 

Such was not the case when granddaughter Genie pedaled up on her bike. 💖😊💖

An older photo of a bike trek to Grandma’s with sister Maddy.

We headed outside  to spend some quality time in the garden.  At one point, Molly leapt over the strawberry plant in the corner planter to stay close to her favorite human. 🤦

About three hours later, we came back inside.  While we continued our visit, Genie painted a couple of little yard ornaments.

I bought the angel one last year as a tribute to our beloved Kat.  Genie touched it up to give it a bit more pop.  The frog is the one I picked up at the Dollar Store last week.

Genie stayed until Grandpa got back from golf, then headed home before it got dark.

We had a quick supper and that was a wrap for my day.  I forget if I mentioned it in an earlier post,  but I have been sleeping like a rock!  On multiple days I have been out cold by 8 or 9 pm and sleeping until 5:30 am (which is now Molly’s time to start our day)!

It’s hard to lay around once Molly decides it is time to get up.

Daily Food Diary – Day 147

Breakfast:

(1) coffee (2)

(3) 4″ pancakes (259) (2.4 grams)

(1) tbsp corn oil (120) (2 grams)

(3) sausages (405) (21 grams)

(2) tsp butter (69) (4.7 grams)

(3) tbsp Maple Syrup (165)

Supper:

(48) oz water

(1) cheese tortilla wrap (170) (1.5 grams)

(2) Low sodium Top Dogs (180) (5 grams)

(1.5) oz marble cheese (170) (8.5 grams)

(1) tsp olive oil (40) (.7 grams)

(12) Barbecue chips (135) (.8 grams)

(1/5) Red onion (13)

Total net calories: 1473

Net calorie goal: 1243 – 1473 = 230 over 👎

Total Saturated Fats: 46.5 grams

Saturated fats goal: 13.75 👎

WELL! We won’t be having pancakes and sausages again any time soon. 😵

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

We have Bleeding Hearts!

Daily Food Diary – Day 126 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 126 Days (18 weeks) since I started my Daily Food Diary.   My ultimate goal setting out on this adventure was more about improving the nutritional value of what I consume each day, than any effort to lose weight. 

That being said, today I weighed in at 124 pounds! That is nine pounds down from the 133 pounds that I weighed on January 1st of this year AND 36 pounds down from the hefty 160 pounds that I weighed three years ago, when I kicked off my Healthy Active  Lifestyle.  💃

I do have a general goal to eventually reach my ‘best weight’ of 115 pounds.  That is where I feel and look my best.  But, being my best is more about how fit and healthy I am.  That is where daily exercise, proper nutrition, adequate sleep, and stress management all matter. 

I have been struggling with my morning exercises for the past couple of days.  The following video popped up on my You Tube feed yesterday.  It is one I hadn’t tried previously.   I found it motivating so am sharing the link for anyone who is looking for a boost to their daily workout.

* I do not, and never have, promoted any product or video for any financial kickback.  If I share anything like this, it is just because it worked for me.  🙂

Daily Food Diary – Day 126

Breakfast:

(1) c coffee (2)

(1) oatmeal/bran/apple muffin (164)              (.6 grams)

(1) tsp butter (34) (2.3 grams)

Lunch:

(25) Lightly salted ripple chips (270) (1 gram)

(3) oz dark turkey meat (150) (1.9 grams)

Supper:

(4) oz lean ground burger (307) (7.6 grams)

(1/2) c baked brown beans (196) (2.5 grams)

(2) cornmeal muffins (290) (2 grams)

(2) tsp butter (69) (4.7 grams)

(1) PC bacon (43) (1.1 grams)

(1) tbsp habanero cheese (25) (1.1 grams)

(1/4) c mushrooms (11)

(1/4) cooking onion (3)

(1) tsp olive oil (40) (.7 grams)

(1) side salad (90) (1)

Total net calories: 1528

Net calorie goal: 1244 – 1528 = 285 over 👎

Total saturated fats: 26.5 grams

Saturated fats goal: 13.75 grams 👎

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

Daily Food Diary – Day 125 of 365

by annemariedemyen, posted in 2025, Health and Fitness

Today it is 125 Days since I started my Daily Food Diary.  It is Day 5 of tracking the saturated fats that I consume in a day.  The struggle is real!

I needed something to kick-start my day yesterday so I opted out of my typical morning aerobics and returned to the freelance dancing that started my health and fitness journey.  💃

Following an hour of dancing and lung clearing, I headed into the kitchen to do some baking.  Despite burning/blistering both of my hands, I persevered and finished  my oatmeal/bran/apple muffins. They cooked to perfection and with a decent consistency. They weren’t the worst muffins I have ever made. (That would be the muffins I scorched last week.) But they weren’t the best, taste wise (in my opinion). I should have used molasses instead of brown sugar. 🙄

Dan chopped the apple for the muffins and the vegetables and meat for the soup.  I managed to make the cornmeal muffins alone despite my muffin related injuries. 🙂

Today I am making a pot of Baked Brown Beans to serve with a couple of leftover burgers.

I didn’t make my saturated fat goal again (or yet), but it is a work in progress. (And I am meeting my processed sugar AND sodium goals that I set last month. 👍)

Daily Food Diary – Day 125

Breakfast:

(1) c coffee (2)

(1) c Jordan’s Honey Nut Morning Crisp (460) (2 grams)

(1/4) c 2% milk (31) (.8 grams)

Snacks:

(48) oz water

(1) c Licorice tea

(1) Bran/oatmeal/apple muffin (made from scratch using  Canola oil, brown sugar & stevia, whole wheat flour) (164) (.6 grams)

(2) tsp butter (69) (4.7 grams)

(1) tsp sunflower seeds (17) (.2 grams)

Supper:

Homemade Beef Barley Soup:  (Low salt beef broth, lean beef steak, onions, leak, parsnip, carrots, fresh mushroom, cabbage, Bok choy, celery, parsley, barley, hot pepper flakes, black pepper, 1/4 tsp salt)  (500) (1 gram)

(2) cornmeal muffins (290) (2 grams)

(2) tsp butter (69) (4.7 grams)

Total net calories: 1299

Net calorie goal: 1247 – 1299 = 52 over 👎

Total saturated fats: 16 grams

Saturated fats goal: < 13.75 grams 👎

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

Daily Food Diary – Day 121 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is Day 121 of my 375 Day Food Diary! 🎊

Yesterday was the first day of May.   This month, I am going to focus on the saturated fat in the foods I consume each day.   I will share this info every day on my blog.  I will still be  monitoring my sodium and processed sugar consumption, but I won’t be sharing that on here each day – just to keep the focus on saturated fats.

A few number related notes for today..

  • I now weigh 125 pounds (at 5′ -1″ tall). That is down 35 pounds  from 160 pounds that I was at three years ago.  It is 8 pounds down from the 133 pounds that I weighed when I started my Daily Food Diary on January 1st.
  • In April, it became obvious that there were two things that I was consuming that were detrimental to my respiratory health –  processed sugar and carbonated water.  I have cut back on both A LOT.  I have also been walking further, faster, and more frequently which is beneficial to my respiratory health.    Pre – April, my blood oxygen would run 86 to 95 %.  This past week it has been 92 to 99%      * Fun fact – % blood oxygen refers to the percent of red blood cells that contain oxygen  
  • Since starting my Daily Food Diary, I have stopped the mindless snacking, between meals and dedicated tea time.    Cutting back on processed sugar in April has had a huge effect on my appetite at mealtime.  Last night, I had 2 chicken drumsticks and 1/2 package of ramen noodles for supper.  A couple of months ago, I would have  eaten 3 or 4 drumsticks and a full package of ramen  noodles.
  • Getting back to saturated fats… My goal for each day is to stay under 13.75 grams of saturated fats.  That is 10% of my total goal of 1247 calories which is  124.7.  (2000 cal x 10% = 200 = 22 grams of saturated fat)  Mathing it out, that makes my goal 13.75 grams per day.     

Maintaining, posting, or reading a Daily Food Diary may not seem terribly exciting  or effective,  on a day to day basis.  But… numbers do not lie. My Daily Food Diary is proving that given enough time,  and consistent effort,  it is a powerful tool that is helping me to reach my health and fitness goals. 😊

Breakfast/Lunch

(1) c coffee

(2) Low sodium hotdogs (240) (7 grams)

(1) Tortilla wrap (170) (1.5 grams)

(1/8) c shredded cheddar (57) (3 grams)

(1/4) c red onions (15)

Snacks:

(48) oz water

(1) c Lemon Ginger tea

(1) peach (58)

(3) strawberries (12)

(23) Salt & vinegar chips (270) (1.5 grams)

(6) mini eggs (85) (2.5 grams)

Supper:

(2) chicken drumsticks (152) (4.4 grams)

(1) tsp olive oil (40) (.7)

(15) asparagus spears (49)

(1) tsp butter (34) (2.3 grams)

(1/2) pkg Spicy Chicken Ramen (190) (3 grams)

Total net calories: 1264

Net calorie goal: 1247 – 1264 = 17 over 👎

Total saturated fat:  25.9 grams

Saturated fat goal: 13.75 grams 👎

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