Angela Scammell Journal

[AngelaScammell]

May 9 My birthday
sushi, wine, etc.

May 10 My birthday party plus mother's day
cake and everything else the people at my party brought!
I will get serious tomorrow - promise!

[AngelaScammell]

Daily Totals

Calories 1410
Fat 62 g
Fiber27.8 g
Carbs103.3 g
Sodium 2030.8 mg
Protein 117 g
Daily Calorie Composition: 29% from carbs, 38% from fat and 33% from protein.

Breakfast
Coffee with Cream 1 coffee cup (12 fl oz)

Bootcamp

Morning Snack

Spinach 1 cup
Bananas 1 small (6" to 6-7/8" long)
Cinnamon 1 tsp
Glutamine(Allmax Nutrition) 1 serving
Water 1 cup (8 fl oz)
Almond Milk 1 cup
Chia Seed(Bob's Red Mill) 1 tbsp
Vega One(Vega) 1 serving

Lunch
Chicken Breast 1 medium (yield after cooking, bone removed)
Kale 1 cup, chopped
Cabbage 1 leaf, large
Olive Oil 1 tsp

Dinner
Low Salt Superfries(McCain) 1 serving
Carrots (Without Salt, Drained, Cooked, Boiled) 1/2 cup slices
Extra Virgin Olive Oil 2 tsp
Avocado 1/4
Mixed Salad Greens 2 cups, shredded or chopped
Chicken Flings(Pinty's) 1 serving

After Dinner
Skinless Boneless Chicken Breast(President's Choice Blue Menu) 3 oz

[AngelaScammell]

Exercise: 10000+ steps; 1 hr yoga/stretch

Calories 1364
Fat 68.6 g
Fiber 17.5 g
Carbs 66.2 g
Protein 124.7 g
Daily Calorie Composition: 19% from carbs, 45% from fat and 36% from protein.

Breakfast
Coffee with Cream 1 coffee cup (6 fl oz)
Turkey Pepperoni(Grimm's) 2 stick

Lunch
Chicken Thigh (Skin Not Eaten) 2 oz, boneless, cooked (yield after skin removed)
Avocado 1 slice
Cos or Romaine Lettuce 4 cup shredded
Olive Oil 2 tsps
Tomatoes 4 cherry
Chicken Breast (Skin Not Eaten) 1/2 small breast (yield after cooking, bone and skin removed)

Afternoon Snack
Almonds 14 almond

Dinner
Basmati Rice (Cooked) 1/2 cup, cooked
Salmon 30 grams ; Mussels 10 medium mussel ;Haddock 60 grams ;Shrimp 4 medium shrimp (shelled) ;Scallops 4 scallop (2" x 1-1/4" x 3/4")
Coconut Milk or Cream (Liquid) 3 tbsp
Apple Pie(QuestBar) 1/2 serving

[AngelaScammell]

May 14 Thursday
11000 steps including 1 hr tennis
Daily Totals
Calories 1373
Fat 94.1 g
Fiber 13.3 g
Carbs58.1 g
Protein 80.4 g
Daily Calorie Composition: 17% from carbs, 60% from fat and 23% from protein.
Breakfast
2 Coffee with Cream
Grapefruit
1/2 large (approx 4-1/2" dia)
2 Maple Breakfast Sausages
3 eggs
Lunch
1 1/2 cups Cauliflower
1/4 cup Tomato Sauce
2 tsps Canola Vegetable Oil
Turkey Meatballs(President's Choice)
Dinner
120 grams Ground Beef (90% Lean / 10% Fat)
2 cups Asparagus
1 1/2 tbsp Avocado Oil
1/2 oz Havarti Cheese
1 Gluten Free oreo Cookie

[AngelaScammell]

May 15 FRiday
7000 steps including 45 minutes tennis

Calories 1499
Fat 73.1 g
Fiber 32 g
Carbs 104.4 g
Sodium 2746.5 mg
Protein 91.2 g
Daily Calorie Composition: 29% from carbs, 46% from fat and 25% from protein.
Breakfast
Coffee with Cream
Boiled Egg
Morning Snack
1 large Orange
1 oz Deli Sliced Beef
Lunch
1 1/2 servings Smoked Oysters(Ocean's)
1/2Chocolate Brownie(QuestBar)
1 cup Carrots Cooked
Dinner
3 Taco Shells (Baked)
4 tbsp Mango & Lime Medium Salsa(President's Choice)
2/3 cup Guacamole with Tomatoes
120 grams Ground Beef (90% Lean / 10% Fat)
1/4 cup Lettuce
After Dinner
1/2 can Tuna
1/4 cup Guacamole with Tomatoes
5 oz Red Wine

[AngelaScammell]

Saturday May 16

Bootcamp
10000 steps

Daily Totals
Calories 1573
Fat 53.8 g
Fiber 32.5 g
Carbs 118.4 g
Protein 126.1 g
Daily Calorie Composition: 32% from carbs, 34% from fat and 34% from protein.
Breakfast
Coffee with Cream
Lunch
1.5 cans of Canned Tuna
1 c Guacamole with Tomatoes
Afternoon Snack
5 Almonds
Dinner
5 oz Red Wine
1 T Parmesan Cheese (Shredded)
1 cup Baked or Boiled Polenta (splurge)
¼ c Tomato Sauce
1 c Green String Beans
1 T Butter
40 small Mussels
After Dinner
1.5 c Raspberries

[AngelaScammell]

Sunday May 17

5000 steps, no exercise. I thought shopping was more work!

Daily Totals
Calories 1757
Fat 78.7 g
Fiber 32.2 g
Carbs 147.6 g
Protein 130.5 g

Breakfast
2 Coffee with Cream
Lemon Cream Pie(QuestBar)

Lunch (Food Truck Restaurant)
1/4 slice Gluten Free Bread
1/2 cup Pork (Lean Only)
1/2 cup Deep Fried French Fries (from Fresh)
3/4 cup White Rice
1/3 cup Salsa
1/2 cup Lettuce
1/4 cup Guacamole with Tomatoes
2 tbsp Refried Beans (Canned)
1/4 cup Carrots
1 tbsp Ketchup
2 tbsp Sour Cream
30 gram Ground Beef (90% Lean / 10% Fat, Patty, Cooked, Broiled)

Dinner
1/6 Gluten Free Cheese Pizza(Sabatasso's)

After Dinner
2 servings Tomato soup(Homemade)
2 medium leg Chicken Leg (Skin Eaten)

[AngelaScammell]

Monday May 18
19000 steps - includes bootcamp, 40min walk, and 1 hour tennis

Daily Totals Calories 1539 Fat 116.6 g Fiber 14.5 g Carbs 66.7 g Protein 69 g
Daily Calorie Composition: 17% from carbs, 66% from fat and 17% from protein.

Breakfast
Coffee with Cream

Lunch
3 Scrambled Eggs in butter
Small Orange
1 1/2 tsps Butter
1 slice GF Raisin Bread

Dinner
1 1/2 cups Cooked Green Cabbage
1/4 cup,Cooked Carrots
1 tsp Avocado Vegetable Oil
1 T Soy Sauce
1 tsp Sesame Oil
100 grams Ground Beef (90% Lean)
1 clove Garlic

After Dinner
1/2 cup Macadamia Nuts
2 stick Turkey Pepperoni(Grimm's)

[AngelaScammell]

Tuesday May 19

11500 steps (includes 30 min walk) my calves are killing me from yesterday...

Daily Totals
Calories1581
Fat78.3 g
Fiber15.7 g
Carbs97.9 g
Protein121.8 g
Daily Calorie Composition: 25% from carbs, 44% from fat and 31% from protein.
.
Breakfast
Coffee with Cream 1 coffee cup (6 fl oz)

Lunch
Sesame Oil 1 tsp
Soy Sauce 1 tablespoon
Cooked Carrots (from Fresh) 1/4 cup, sliced
Lean Ground Beef 4 oz, cooked
Avocado Vegetable Oil 1 tbsp
Cabbage (Without Salt, Drained, Cooked, Boiled) 1 cup, shredded

Dinner
Baked or Boiled Polenta 1/4 cup, cooked
Chicken (Skin Not Eaten) 200 grams
Sweet Kale Salad(Eat Smart) 1 cup

After Dinner
Quinoa Puffs(GoGo Quinoa) 1 serving
Heavy Cream 2 tbsp
Greek Yogurt(Skotidakis) 1 cup
Orange 1 large (3-1/16" dia)

[AngelaScammell]

Wednesday May 20
My son's birthday...my cheat day for the week
7500 steps (ugh) and no other exercise (ugh)

Daily Totals
Calories 1748 Fat 66.1 g Fiber 19.8 g Carbs 233.3 g Protein 62.4 g

Breakfast
Coffee with Cream 1 coffee cup (6 fl oz)

Lunch
Smoked Salmon 2 oz
Green String Beans 1 1/2 cups
Avocados 1/2 avocado, NS as to Florida or California
Tomatoes 1 medium whole (2-3/5" dia)

Afternoon Snack
Cake Batter 1 tablespoon
Beef Jerky 1 piece, large

Dinner
Vegetable Tempura 3 fritter

Shrimp Tempura 1 piece
California Rolls 12 piece
Berries 1/2 cup
Lemon Cake 1 1/2 piece (1/12 of 2-layer, 8" or 9" dia)
Whipped Heavy Cream (Sweetened) 1/3 cup

[AngelaScammell]

Thursday May 21
10500 steps including HIIT (5 rounds sprinting uphill)

Daily Totals
Calories 1127 Fat 52.9 g Fiber 37.5 g Carbs 123.2 g Protein 58.5 g

Breakfast
Coffee with Cream 2 coffee cup (6 fl oz)

Morning Snack
S'mores(QuestBar)

Lunch
Chicken Drumstick 1 medium
Avocado 1/2 avocado
Tomato soup(Homemade) 1 1/2 servings

Dinner
2 T sour cream
Chicken Flings(Pinty's) 1 serving
Carrots Cooked, 2 cup slices

After Dinner
1 mango

[AngelaScammell]

Friday may 23
no exercise

Daily Totals
Calories 1601 Fat 62.6 g Fiber 34.1 g Carbs 150.6 g Protein 91.1 g
Daily Calorie Composition: 39% from carbs, 37% from fat and 24% from protein.

Breakfast
Tuna in Water (Canned) 1/2 can (6.5 oz), drained
Coffee with Cream 1 coffee cup (6 fl oz)
Avocado 1/2 avocado, NS as to Florida or California

Lunch
Cinnamon Roll(QuestBar) 1 bar

Afternoon Snack
Almonds 13 almond

Dinner
Cake made with Glutinous Rice 150 grams
Butter (Salted) 1/2 tsp
Cheddar Cheese 1/2 slice (1 oz)
Red Table Wine 1 serving 5 fl oz
Carrots (Without Salt, Drained, Cooked, Boiled) 3/4 cup slices
Gluten-Free Bun(Hero Certified Burgers) 1/2 bun

[AngelaScammell]

Saturday May 23

rest day

Daily Totals
Calories2537
Fat142.2 g
Fiber23.9 g
Carbs163 g
Protein 87.2 g

Breakfast
Fried Egg 2 large
Coffee with Cream 1 coffee cup (6 fl oz)

Lunch
Havarti Cheese 1 1/2 slice (1 oz)
2/3 Top Dog Original BBQ Size(Maple Leaf)

Afternoon Snack
Oranges 1 large (3-1/16" dia)

Dinner
Food Amount Cals Fat Fiber Carbs Sodium Prot Fav
Broccoli 1 1/2 cup chopped
Chicken Thighs Boneless Skinless(Lilydale) 6 oz
Potato 1 medium (2-1/4" to 3" dia, raw)
Olive Oil 6 tsps
.
After Dinner
Walnuts 1/2 oz (14 halves)
Unsweetened Medium Coconut(No Name) 3 tbsp
Jams, Preserves, Marmalades (Low Sugar) 4 tablespoon
Red Table Wine 3 serving 5 fl oz
Almonds 1/2 cup, ground
Coconut Oil 2 tsps

[AngelaScammell]

12000 steps, including 1 hour tennis
Daily Totals
Calories1371 Fat75.3 g Fiber18.2 g Carbs81.2 g Protein98.6 g
Daily Calorie Composition: 23% from carbs, 49% from fat and 28% from protein.

Breakfast
Coffee with Cream

Lunch
1 medium Tomato
1/2 cup Arugula (Rocket)
1 can Canned Tuna
1/2Avocados
Afternoon Snack
Plain Muffin

Dinner
1 cup Cucumber (with Peel)
2 tsps Tahini Sesame Butter Seeds
1 cup Asparagus
2 tablespoon Regular Mayonnaise
1 tsp Avocado Vegetable Oil
2 tsps Peanut Butter
1/2 tsp Sesame Oil
180 grams Salmon

After Dinner
Large Orange

[AngelaScammell]

Monday May 25
Bootcamp, Tennis, 15000 total steps

Daily Totals
Calories1101 Fat60.2 g Fiber22.3 g Carbs58 g Protein90.7 g
Daily Calorie Composition: 20% from carbs, 48% from fat and 32% from protein.

Breakfast
Coffee with Cream 1 coffee cup (6 fl oz)

Lunch
Tomatoes 1 medium whole (2-3/5" dia)
Pink Salmon (Cooked, Dry Heat) 3 oz
Avocados 1/2 avocado, NS as to Florida or California

Afternoon Snack
Cooked Salmon 3 oz boneless (yield after cooking)

Dinner
Sour Cream (Cultured) 2 tbsp
Butter 1 tbsp
Onions 1/4 cup, chopped
Fiddlehead Ferns 6 oz
Chicken 1 cup, cooked, diced
Tomatoes 1 medium whole (2-3/5" dia)
Raspberries 1 1/2 cups

[AngelaScammell]

Tuesday May 26
10000 steps
Daily Totals Calories 1644 Fat 86.1 g Fiber 30.8 g Carbs 110.4 g Protein 126.6 g
Daily Calorie Composition: 26% from carbs, 45% from fat and 29% from protein.

Breakfast
Coffee with Cream 1 coffee cup (6 fl oz)

Lunch
Shoulder Pork Roast (Lean Only Eaten) 3 oz, boneless, cooked, lean only
Tahini Sesame Butter Seeds 2 tsps
Cucumber 1 small (6-3/8" long)
Whole Sesame Seeds 0.06 cup
Peanut Butter 2 tsps

Afternoon Snack
White Chocolate Raspberry(QuestBar) 1 serving

Dinner
Mashed Potato made with Fat (from Fresh) 1/2 cup
Baja Chopped Salad(Taylor farms) 2 servings
Shoulder Pork Roast (Lean Only Eaten) 5 oz, boneless, cooked, lean only

After Dinner
Banana 2/3 medium (7" to 7-7/8" long)
Mango 1/3 mango
Spinach 1/2 cup
2% kefir 3/4 cup
Whey Protein 1 oz

[AngelaScammell]

Bootcamp + 6500 steps

Daily Totals Calories 1547 Fat 80.2 g Fiber 36.3 g Carbs 87.9 g Protein 103.1 g
Daily Calorie Composition: 24% from carbs, 48% from fat and 28% from protein.

Breakfast
Coffee with Cream 1 coffee cup (6 fl oz)
Baja Chopped Salad(Taylor farms) 2 servings
Shoulder Pork Roast (Lean Only Eaten) 4 oz, boneless, cooked, lean only

Lunch
Fiddlehead Ferns 1/2 lb
Butter 2 tsps
Smoked Salmon 2 oz, boneless

Afternoon Snack
Coconut Cashew(QuestBar) 1 serving

Dinner
Chicken Dark Meat (Roasting) 4 oz
Avocado 1/2 avocado, NS as to Florida or California
Cooked Carrots 1 1/2 cup, sliced

After Dinner
Red Table Wine 1 1/2 serving 5 fl oz

[AngelaScammell]

Thursday May 28
15000 steps

Daily Totals
Calories 1459 Fat 90.3 g Fiber 28.9 g Carbs 80.7 g Protein 96.7 g
Daily Calorie Composition: 21% from carbs, 54% from fat and 25% from protein.

Breakfast
Coffee with Cream 1 coffee cup (6 fl oz)
Navels Oranges 1.3 fruit (2-7/8" dia)
Chives 3 tbsp chopped
Scrambled Egg 3 eggs

Afternoon Snack
Peanut Butter Supreme(QuestBar) 1 bar

Dinner
Mozzarella Cheese 2/3 slice (1 oz)
Red Tomatoes 1 plum tomato
Extra Virgin Olive Oil 1 tsp
1 large red pepper
Extra Lean Ground Beef 6 oz, cooked
Onions 2 tbsp chopped

After Dinner
Walnuts 0.06 cup, chopped
Coconut Oil 1/2 tablespoon
Jams, Preserves, Marmalades (Low Sugar) 1 1/2 tablespoon
Almond Meal/Flour(Bob's Red Mill) 1/8 cup
Unsweetened Shredded Coconut(Bob's Red Mill) 2 tsps

[AngelaScammell]

Friday May 29
Bootcamp and 10000 steps

Daily Totals Calories 1656 Fat 91.2 g Fiber 26.7 g Carbs 101.4 g Protein 95 g
Daily Calorie Composition: 25% from carbs, 51% from fat and 24% from protein.

Breakfast
Fried Egg 2 large
Coffee with Cream 1 coffee cup (6 fl oz)

Lunch
Lemon Cream Pie(QuestBar) 1 serving

Afternoon Snack
Roasted Macadamia Nuts 1 oz (11 whole kernels)

Dinner
Extra Lean Ground Beef 6 oz, cooked
Parmesan Cheese (Shredded) 1 tsp
Cos or Romaine Lettuce 2 cup shredded
Croutons 1 oz
Gluten-Free Bun(Hero Certified Burgers) 1 serving
Red Table Wine 1 serving 5 fl oz
Bacon 1/2 medium slice (yield after cooking)
Extra Old Cheddar Cheese(President's Choice) 1 oz

[AngelaScammell]

Saturday May 30
11000 steps

Daily Totals
Calories 1827 Fat 102 g Fiber 30.4 g Carbs 143.8 g Protein 103.5 g
Daily Calorie Composition: 30% from carbs, 48% from fat and 22% from protein.

Breakfast
2 Coffee with Cream 1 coffee cup (6 fl oz)
Peanut Butter & Jelly(QuestBar) 1 serving

Lunch
Croutons 1/4 cup
Caesar Dressing 1 tablespoon
Bacon 1/2 medium slice (yield after cooking)
Cos or Romaine Lettuce 1 1/2 cup shredded
Extra Lean Ground Beef 4 oz, cooked
Red Tomatoes 1/2 cup, chopped or sliced
Parmesan Cheese (Shredded) 2 tsps

Dinner
Chicken Breast Meat (Broilers or Fryers, Roasted, Cooked) 100 grams
Avocado Vegetable Oil 2 tsps
Bok-Choy Cooked 1 1/4 cup, shredded
Corn On The Cob with Butter 1 ear

After Dinner
Jams, Preserves, Marmalades (Low Sugar) 1 tablespoon
Almond Meal/Flour(Bob's Red Mill) 1/8 cup
Unsweetened Shredded Coconut(Bob's Red Mill) 2 tsps
Coconut Oil 2 tsps
Walnuts 1 nut
Butter (Salted) 1 tbsp
Gluten-Free Bun(Hero Certified Burgers) 1 2/5 servings

[AngelaScammell]

Sunday May 31
9000 steps including 1 hour tennis
(husband's birthday dinner)

Breakfast
Coffee with Cream 1 coffee cup (6 fl oz)
Chocolate Peanut Butter(QuestBar) 1 serving

Lunch
Deli Turkey or Chicken Breast Meat 2 oz
Olive Oil Mayonnaise(Hellmann's) 1 1/2 servings

Afternoon Snack
Grapes (Red or Green, European Type Varieties Such As Thompson Seedless) 2 cup, seedless

Dinner
Rainbow Roll(Sushi Shop) 2 pieces
Berries 1/4 cup
Canola Vegetable Oil 1 tbsp
Onions 2 slice, large (1/4" thick)
Bell Peppers 1 small
Pineapple 1/7 cup, diced
Vegetable Tempura 1 fritter
Tomato Sauce with Tomato Tidbits (Canned) 1/2 cup
Whipped Heavy Cream (Sweetened) 1/3 cup
Sugar 1 tbsp
Cake made with Glutinous Rice 200 grams
Chicken 4 oz, boneless, cooked

[AngelaScammell]

Monday June 1

Bootcamp and 18000 steps

Calories 1336 Fat 41 g Fiber 34.6 g Carbs 105.2 g Protein 147.5 g
Daily Calorie Composition: 31% from carbs, 26% from fat and 43% from protein.

Breakfast
Coffee with Cream 1 coffee cup (6 fl oz)

Morning Snack
Carrots 1 1/4 cup, chopped
Rotisserie Chicken (Skin Not Eaten) 4 oz, boneless, cooked (yield after skin removed)

Afternoon Snack
Vanilla Almond Crunch(QuestBar)
3/4 cup berries

Dinner
Lamb Loin Chop
Carrots 3/4 cup, chopped
Asparagus 1 1/2 cups
Baked Potato (Peel Eaten) 1 small

After Dinner
Lean Turkey Pepperoni(Grimm's) 1 serving
QUest Protein chips(Quest) 2 servings

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