Tag: #self worth

Daily Food Diary – Day 132 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 132 Days since I began posting my Daily Food Diary! 🤗 It is also 5 days since I began my latest round of antibiotics and Prednisone. 

Yesterday started way too early.  The latest episode of Prednisone side effects woke me up at 4:00 am and I wasn’t getting back to sleep. Fortunately, the vibrating eased off and I was able to have a relatively productive day.

I got my morning aerobics done…

And we took, Molly for a bath at Pet Value..

Not much of a drama queen! 🙄

Molly and I walked home after her bath, since she was still pretty damp.  It was only one kilometer and supposedly took us fourteen minutes but it seemed much further and much longer!  I don’t think my health app included for the poop stop (3 BAGS full!) or stops to sniff every tree, sign, post, and blade of grass.

Finally home and looking good.

After we returned home, I still had enough in me to do a bit of house work, plant care, and  to change over the blankets on the living room furniture.

For supper, I spatchcocked my first chicken – ever!  That was not as much of an ordeal as I assumed it would be, but my kitchen scissors may never be the same.

Dan barbecued the chicken, once I had it spread out, oiled and seasoned.  It was pretty good for a first effort, in my mind!  It will be fun to try again later in the season when I have fresh herbs from the garden to season it with. 👍

Daily Food Diary

Breakfast:

(1) c coffee (2)

(1 1/2) oz low sodium ham (50) (.7 grams)

(2) Eggo classic waffles (180) (1.5 grams)

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

(1) tbsp Maple Syrup (55)

Snack:

(1) pear (103)

(9) raspberries (9)

(60) oz water

Supper:

(1) BBQ chicken thigh & drumstick (180) (3.1 grams)

(1) BBQ chicken wing (50)

(2) tsp olive oil (79) (1.3 grams)

(1/2) c potato salad (220) (2 grams)

(3) radishes (4)

(1/4) c orange pepper (4)

(1) carrot (25)

(5) slices cucumber (4)

(1 1/2) tbsp Dilly Dip (120) (1.9 grams)

Total net calories: 1042

Net calorie goal: 1243 – 1042 = 201 under 👍

Total saturated fats: 13.4 grams

Saturated fats goal: < 13.75 grams 👍

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

Wascana Trails North West of Regina

Daily Food Diary – Day 130 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 130 Days since I started my Daily Food Diary!  🎉

It is also Mother’s Day 2025.  This is me, ready for a beautiful relaxing day.  I just bought myself a new summer dress to lounge around in on days like this – and you will note that I do own a real pair of shoes!

Happy Mother’s Day!

Best parenting advice EVER. 

My favourite thing always is my family.  My favourite thing lately is seeing my family putting more focus on their health and fitness.   (I like to think that my own efforts over the past three years have helped steer them in that direction.) 🤗

Daily Food Diary – Day 130

Breakfast:

(1) c coffee (2)

(1) slice low sodium ham (50) (.7 grams)

(1) egg (80) (1.5 grams)

(2) potato patties (240)

(54) oz water

Supper:

Caesar salad:

(2) oz shredded Habanero cheese (223) (10.2 grams)

(4) oz shredded mozzarella (168) (7.4 grams)

(3) oz. Chicken breast (140) (.9 grams)

(2) slices bacon (87) (2.2 grams)

(2 1/2) c lettuce (15)

(1/2) red onion (15)

(4) tbsp dried fried onions (67) (2.2 grams)

(3) tbsp Caesar Dressing (240) (2.2 grams)

Total net calories: 1149

Net calorie goal: 1243 – 1149 = 94 under 👍

Total saturated fats: 27.2 grams

Saturated fats goal: 13.75 grams 👎

My saturated fats were a big miss yesterday. To be honest, it would have been worse if I wasn’t on the meds for my bronchitis.  I was in a mood for ice cream after supper last night but I can’t eat for two hours before taking my antibiotics AND I cannot go to bed for at least an hour after I take them.  So… Ice cream at 8 pm just wasn’t doable. 😕🍧

Daily Food Diary – Day 128 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It has been 128 days since I started my Daily Food Diary.   In 128 days, I have missed zero daily entries,  or posts on Jetpack (WordPress). 💃

People do not succeed in reaching goals, or in life, by hiding behind excuses.  That is one of life’s basic truths. 

That being said, yesterday’s diet goals were a complete miss.  While excuses cannot turn my results into a win, I do have a few to share. 🙂

* Starting my morning with a medical appointment – a less than stellar one that resulted in three prescriptions (one that may be a permanent addition to my daily routine), a requisition for a chest x-ray and an appointment for a check up in two weeks.  ⚕️

* Having taken my first dose of the antibiotic I received, I was hit by some bizarre side effects.  I felt like I had been punched between my eyes and felt dizzy. 🥴

* Since I felt rather off, I passed on my daily aerobics and walk.  That meant I had zero calories to subtract from the calories that I consumed.  😒

* We took Molly to the vet for a tic treatment and to get one of her ears checked out.  While there the vet did her upcoming annual checkup, identified a fungal ear infection and prescribed medication, and provided her with a tic prevention as well as one for worms.  Molly came away with a clean bill of health and kudos for being such a big, beautiful, happy, friendly, calm girl.  I came away with a $442.00 bill. 🙄

* And finally, we got home and I received the sundress I had ordered. Size Small. AND.. It fits perfectly! 💃 🎉🎉🎉

So there you have it, a few hits, a celebration, and a miss on my daily diet goals.  I am not terribly upset.  I, am delusional enough to  think days like this help  to keep my body from going into starvation mode. (That will never happen. 😂)

Daily Food Diary – Day 128

Breakfast:

(1) c coffee (2)

(1) cornmeal muffins (130)

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

Lunch:

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

(6) Hint of Lime tortilla chips (150) (1 gram)

Snacks:

(48) oz water

(1) pear (103)

(7) raspberries (7)

Supper:

Taco Time Takeout:

(1) Small Mexi-Fries (265) (3)

(1) crisp Meat Burrito (428) (6)

(2) Hard shell tacos (432) (9.8)

Total Net Calories: 1701

Net calories goal: 1243 – 1701 = 458 over 👎

Total saturated fats: 24

Saturated fats goal: <13.75. 👎

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

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 122 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 122 Days since I began my Daily Food Diary.  This is Day 2 of my focus on tracking  saturated fats.

In March, my focus was on tracking protein in my diet.  I learned that my diet is high in protein.  This did not really surprise me, as I feel like a dishrag if I do not have my protein.

In April, my focus was on tracking sodium and processed sugar.  I learned that any amount of processed sugar has a detrimental effect on my respiratory health and that I consume a lot of sodium.

This month, I am focussing on saturated fats.   Eliminating saturated fats is important for everyone for heart health, so that obviously includes me!

The challenge here is that animal based products, be it meat, eggs, cheese, milk, etc. are high in saturated fats – except for fish which I prefer to avoid .  Plant based, high protein food,  like brown beans,  are low in saturated fats but high in processed sugar. 

This month it will take time, effort and research to maintain the protein in my diet while reducing the saturated fats,  while eliminating the processed sugar, and while cutting back on sodium.  

Once I have a handle on these four areas of concern in my diet (protein, sodium, processed sugar, and saturated fat), I can start working on all of the vitamins and minerals that we tend to receive from our vegetables and fruits. 

I do not expect to ever reach a perfect palatable place in my diet.  It is always going to be about balance.  But I do expect that as long as I keep up my Daily Food Diary, I will keep learning and making positive adjustments, that will serve me well throughout 2025 – and beyond.  ☺️

Daily Food Diary – Day 122

Breakfast:

(1) c coffee (2)

(1) Cashew granola breakfast bar (160) (2.5 grams)

Lunch:

(2) chicken drumsticks (401) (5.8 grams)

(1/2) pkg spicy chicken ramen (190) (3 grams)

Supper:

Nachos:

(6) oz extra lean turkey (221) (2.6 grams)

(1) tbsp taco seasoning (40)

(25) salt free tortilla chips (260) (1 gram)

(5) black olives (18) (.2 grams)

(1) jalapeno (4)

(1/4) c green onions (10)

(1/2) c red pepper (23)

(1/2) c shredded Habanero cheese (240) (12 gram).  (we didn’t have a lower saturated fat option – but I did use half as much cheese as I usually do)

Total net calories: 1354

Net calorie goal: 1247 – 1354 = 107 over 👎

Total saturated fats: 27.1 grams

Saturated fat goal: 13.75 👎

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

Daily Food Diary – Day 116 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is Day 116 of my Daily Food Diary! 🤗 

Today, we are enjoying more beautiful spring weather.   We just finished our Sunday morning brunch and we are relaxing for a few minutes before we head out for a walk with Molly.

Our walks are getting longer and easier all the time.  I am moving easier, faster, and for the most part – far more confidently.

Confidence can be touch and go when walking Molly dog.   One minute we are  striding along just fine, the next we can be lunging at a ‘free range’ cat or a dead squirrel.  😳

Lately, we have had a couple of granddaughter encounters,  while out walking.  Genie deliberately came out to meet us one day and on Friday we just happened to run   into  Maddy.  It is always nice to see any of the girls, but it is over the top exciting when Molly sees them.  Being on the receiving end of her leash in the midst of such excitement is an experience.  

Here is to hoping our walk today will be relatively uneventful.   🤗

Daily Food Diary – Day 116

Breakfast:

(1) c coffee (2) (4.7 mg)

(1/2) grapefruit (39)

(1) tsp sugar (8) (2.1 grams)

(1/4) c Jordan’s Granola Honey Crunch (115) (2.5 mg) (5 grams)

Lunch:

(1) Baking Powder Biscuits (92) (45.6 mg)

(1) tsp butter (34) (31.7 mg)

(2) slices bacon (87) (370 mg)

Snacks:

(48) oz water

(1) c Lemon Ginger tea

(1/3) c unsalted peanuts (112)

Supper:

Yeast free Pan Pizza:

(1) Tortilla wrap (170) (480 mg) (1 gram)

(2) tbsp pizza sauce (17) (104 mg) (1.5 grams)

(4) sl. Deli Ham  (114) (34.6 mg)

(15) sl. Pepperoni  (150) (610 mg)

(1/2) c mushrooms (22) (1.6 mg)

(1/4) c red onion (15)

(2) tbsp black olives (19) (146 mg)

(1/4) c red pepper (12) (1.5 mg)

(2) oz shredded marble cheese (208) (416 mg)

Total net calories: 1113

Net calorie goal: 1247 – 1113 = 134 under 👍

Total Processed Sugar:  9.6 grams

Processed sugar goal:  < 25 grams 👍

Total Sodium:   2248.2 mg

Sodium goal: 1500 to 2300 mg 👍

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

Daily Food Diary – Day 112 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 112 Days since I started posting my Daily Food Diary.   That is a full 16 WEEKS!

It is three years  since I started working on the  health and wellness lifestyle that I am living today.

When I began, I had no idea where  my first feeble efforts would lead to.  I was sick and tired of being sick and tired.  I just wanted to build up some strength and stamina so I could live my life.

Over the past few years, my attitude has changed from “I want to live” to “I want to live WELL!”

I have gone from struggling to dance for a VERY few minutes a day, to doing actual aerobic workouts, walking as much and as often as possible, lifting light weights (when I am not waiting for hernia surgery) – plus living a relatively active life in between.

A couple of years ago, I realized that I could no longer eat yeast.  This led to a realization that processed sugar is NOT my friend.  Thus began the nutritional portion of my health and wellness lifestyle. I have gone from prepared foods and take out  to making meals from scratch & love.  

As I proceed on this journey, nutrition (and hydration)  becomes more important all of the time.  What used to be a frustrating effort  is becoming a labour of love.  When I can share that love with my husband Dan,  both in the making and the eating, it is all the better.  🥰

Yesterday, Dan and I made a pot of homemade chicken soup together.  It was all fresh and all good! 

A couple of things to note:

* Name brand store bought canned, ready to eat,  chicken soup contains 800 mgs of salt per cup

* Our dried ground hot peppers are a mix of Habanero, Ghost, Carolina Reaper, and Chilli peppers grown in our garden.  We use a pinch here and a pinch there to kick things up. 😳 🔥

I don’t even know what these were.  They came in a package of seeds labeled ‘Hot Peppers’.  Picked fresh, there was no heat and not much taste.  Sliced and frozen or dried and they are pure HEAT.  Odd! 🤔

Daily Food Diary – Day 112

Breakfast:

(1) c coffee (2) (4.7 mg)

(3) crumpets (240) (205 mg) (3 g)

(2) tsp butter (69)  (63.3 mg)

(1 1/2) tsp jam (25) (5 grams)

Snacks:

(1) c Lemon Ginger Tea

(48) oz water

(1) Pear (103) (1.8 mg)

(4) Strawberries (15) (.5 mg)

Supper:

Home made chicken soup:

Homemade broth topped off with one litre low sodium broth,  carrots, onions, leek, celery, parsnip, turnip, rutabaga, white chicken, chicken soup base, pepper, sprinkle  of fresh ground sea salt, 2 pinches of dried, ground hot peppers, egg noodles. (4) cups (640) (1700 mg)

(3) Homemade Baking Powder Biscuits (120) (465 mg)

(3) tsp butter (103) (95 mg)

Total net calories: 1213

Net calorie goal: 1255 – 1233  = 42 under 👍

Total Processed sugar: 8 grams

Processed sugar goal: < 25 grams 👍

Total Sodium: 2535.3 mg

Sodium goal: 1500 to 2300 mg. 👎

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

Daily Food Diary – Day 108 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 108 Days since I started keeping my Daily Food Diary.

Over the past 108 days, I have made some disturbing revelations about my consumption habits and the foods that I assumed were healthier (or less unhealthy) than they are.

I have also learned a few ‘good to know’ things.  Mrs. Dash seasoning is not only salt free, it is also processed sugar and chemical free!  Hard taco shells are relatively low in sodium and contain no processed sugar.   I am still learning and appreciating the ‘Lose It!’  App that Terry from  http://radicallyretired.com  introduced me to.   AND… I am still enjoying following Dr. Mark Hyman, who  shares a wealth of nutrition  information on LinkedIn. 

https://www.linkedin.com/posts/drhyman_a-study-in-plos-medicine-just-confirmed-what-activity-7318714865034899457-gRUM?utm_source=social_share_send&utm_medium=android_app&rcm=ACoAAEX04IEBYVjQ3nVnIhzxWf3ysVJtCMfnJLo&utm_campaign=copy_link

I am excited to celebrate Easter with my first blossom of the season.  I cannot plant my seedlings for another month so I’m not too sure how this will pan out in the long run but I thought it was exciting enough to share. 🥰

Morning Glory! 🌞

Daily Food Diary – Day 108

Breakfast:

(1) c coffee (2) (4.7 mg)

(3) slices bacon (130) (554 mg)

(15) tater tots (233) (333 mg)

Snacks:

(1) c Lemon Ginger tea

(24) oz water

(1) pear (103) (1.8 mg)

Supper:

(3) Taco Shells (195) (82.5)

(6) oz ground chicken (238) (128)

(1) tsp olive oil (40)

(1) tsp taco seasoning (13) (373 mg)

(1/2) c lettuce (3) (1.4 mg)

(1/2) tomato (12) (3.1 mg)

(1/4) c green onions (10)

(10) Doritos (127) (191 mg)

Total net calories: 1152

Net calorie goal: 1255 – 1152 = 103 under 👍

Total Processed Sugar: 0 Grams

Processed sugar goal: < 25 grams 👍

Total Sodium: 1672.5 mg

Sodium goal: 1500 to 2300 mg 👍

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

Daily Food Diary – Day 102 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 102 Days since I started my Daily Food Diary in an effort to become more mindful of what I consume.   It is also Three Years & Two Months since I started this Health & Fitness Lifestyle that I have adopted.

Over the past few years, I have joined different Facebook Groups.   Shortly after I started working out, I joined one that is for those who follow David Goggins.  For me, his work pushes me past my comfort zone and challenges me to continually expand my potential.  In three years, I have come much further than  I would have imagined possible.  For a lot of the other members, their goal seems to be about proving the superiority of their political views.  🙄

When, I broke my arm a couple of years ago, I joined a ‘fractured humerus’ group.  I know everyone is different, as is every injury.  But I was amazed that within nine weeks, I was fully healed, while the majority of members were still confined to a recliner 24/7.  I had to wonder if they would ever heal,  if they never moved.  It seemed to me that my level of  activity had given me an edge. 💪

Lately, I joined a group for people with bronchiectasis.   I have struggled to find information on this condition – even from health professionals.  Most ‘chronic lung disease’ research seems to be aimed at COPD.   Many of the new members in this group seem to find likewise.  They join  asking for tips on what they can or should be doing.   Other members offer advice on what tests they should request,  which medications are most effective, and which lung clearing devices to purchase.  I find it bizarre that they do not  mention exercise, diet, or stress control – all of which are far more important than anything for me. 🚶🍎 🧘

I have gotten some valuable information  from the different groups that I have joined, but I struggle to stay engaged.  It seems that for the most part, I am on my own specific path for this Health and Fitness Journey.  As long as it is working for me,  I guess it doesn’t matter, but it seems odd  – because what I am doing does work for me. 😊

Daily Food Diary – Day 102

Breakfast:

(1) c coffee (2) (4.7 mg)

(1/2) grapefruit (41)

(1/2) tsp sugar (8) (2.1 grams)

Lunch:

(2.1) oz chicken breast (89) (27.4 mg)

(24) Lightly salted Lays potato chips (134)  (48 mg) (.5 grams)

Snacks:

30 oz water

(1) c Hibiscus tea

(1/4) cup unsalted peanuts (83) (3.8 mg)

Supper:

(4) oz pork chop (130) (190 mg)

(1) tsp olive oil (40)

(1) c Rice. (242)

(1) tbsp soya sauce (15) (610 mg)

(1) c peas (111) (156 mg)

(2) tsp butter (69) (63.3 mg)

(2) sq 85% dark chocolate (125) (3 grams)

Total net calories: 983

Net calorie goal: 1269 – 983 = 286 under 👍

Total Sodium: 1103.2 mg

Sodium goal: 1500 to 2300 mg  👍

Total Processed sugar: 5.6 grams

Processed sugar goal: < 25 grams 👍

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

Daily Food Diary –  Day 98 of 365

by annemariedemyen, posted in 2025, Health and Fitness

This is my 98th day of posting my Daily Food Diary.   That is a full 14 weeks.  🙌  It is a pretty solid habit by now.  One that I should be able to easily maintain,  moving forward. 😃

Staying committed to living  a healthy active lifestyle can be reasonably easy, if we build solid habits along the way.

Building good habits has been relatively easy when it comes to diet, activity, and developing  healthy sleep conditions.

Building good habits to develop stress management has been more difficult for me.  Chronic lung issues cause stress and stress exasperates lung issues.  (I think that is  true of any chronic health issues,  whether the issues are breathing difficulties, pain, heart palpitations…)

Fortunately, I have developed one habit that has helped me with healthy stress management.

Over a year ago, I started listening to You Tube meditations when I go to bed.  I have found countless guided meditations, nature meditations, musical meditations, etc.   The biggest issue I had was falling asleep wearing ear buds –  never ended well!

Fortunately my daughter, suggested trying  a soft sleep headphones product.  That was a gamechanger for me!

I didn’t put in a link as I use the Canadian Amazon site.  These are relatively inexpensive – about ($30. CDN) and well worth the price from my experience.

Daily Food Diary – Day 98

Breakfast:

(1) c coffee (2) (4.7)

(1) Bran Muffin (148) (264) (14)

(2) tsp butter (69) (63.3)

Lunch:

(3) oz Ground turkey (126) (49.3)

(1/4) taco seasoning (3) (93.3)

Snacks:

(40) oz water

(1) c licorice tea

(1/6) c dill pickle peanuts (149) (193) (1)

(1/6) c bbq corn nuts (115) (170) (.5)

Supper:

(2) chicken drumsticks w/seasoning & baked w/ olive oil   (231) (291)

(4) onion rings (180) (480)

(1) c green beans w/butter & pepper (78)

(7) oz French fries (280) (397)

(3) Mozza sticks (156) (246) (1)

Total Net Calories: 1320

Calorie goal: 1269 – 1320 = 50 over 😳

Total Sodium: 2251.6 mg

Daily sodium goal: 1500 to 2300 mg 👍

Total Processed sugar:  16.5 grams

Daily processed sugar goal: < 25 grams 👍

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