Week 2 day 4 Thurs

Thursday
Breakfast:
Cantaloupe, Cottage Cheese and Cinnamon Salad
Combine one cup cantaloupe with half cup fat-free plain cottage cheese. Add 10 almonds and half teaspoon cinnamon.
Total ORAC points = 4,500

Snack:
Spread two teaspoon almond butter combined with quarter teaspoon cinnamon on two stalks of celery.
One cup green tea
Total ORAC points = 5,650

Lunch:
Lemon Salmon Salad
Combine one cup chopped romaine lettuce, one chopped plum tomato, quarter cup sliced carrots, 10 strips yellow bell peppers and half cup artichoke hearts. Add four ounces canned salmon. Mix and top with 18 pistachios. Drizzle salad with one ounce lemon juice and one teaspoon black pepper.
Total ORAC points = 11,400

Snack:
Dip two part-skim mozzarella cheese sticks into quarter cup marinara sauce seasoned with quarter teaspoon oregano.
One cup green tea
Total ORAC points = 4,300

Dinner:
Grilled Red Pepper Chicken
Steam one cup mixed broccoli and cauliflower and add two teaspoons olive oil. Grill four ounces chicken breast seasoned with one teaspoon garlic and red pepper flakes to taste.
Total ORAC points = 1,500

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points on Thursday: 30,575

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Monday Meeting The Rubbish Diet Challenge Wk 4

Welcome to Week 4 of The Rubbish Diet Challenge. I cant believe that already were almost half-way through. In one way, it feels like a hard slog, but in other ways, the times been whizzing along, and it will be Week 8 before we know it.

Sadly I didnt get a chance to publish the regular Friday Journal during Week 3, due to battling a cold and Wi-Fi failure, but did you spot the latest news from Sainsburys?  In a bid to help reduce food waste, their new labelling will now advise customers that they can freeze products right up to the Use By date, replacing outdated advice which instructed households to freeze on day of purchase. Thats great news and hopefully other supermarkets will follow and update their guidelines too.

By now, anyone taking part in The Rubbish Diet should have got to grips with their local recycling services, discovered the extra facilities that are available through local shops and have started thinking about what food waste really means to them.  New habits will be starting to fall into place and while these are put into practice, participants will be wondering what else they can possibly do, to cut down their landfill waste even further.

Well in the world of waste-busting antics, theres always that little something.


So are ready for Week 4?  If so, its time to grab your Marigolds and get cracking.

Week 4 is all about domestic chores. Sorry. Its never been my highlight either. Id much rather be creative around the house, having loads of fun rather than clearing it up.  But one has to be responsible and I soon realised that cleaning and clearing up needed my creativity too, especially  if I was going to commit to reducing my waste even further.  Some of the things I tested a few years ago fell by the wayside, but most of the changes have remained in place, saving bags full of waste and pockets full of cash, as youll see from some of the mini-challenges that are set for this week.  More information and background material can be found in the online guide that accompanies the challenges detailed below.

1. Reduce the burden.  This week its time to go through your kitchen cupboards and sort out the bad from the good.  Many cupboards will be bursting with cleaning products that have been bought as a result of impulse purchases, but end up sitting there gathering dust while households rely on a core number of products.  Recognise which ones work for you and promise not to succumb to temptation again. Promise to use up the spare products soon or give them away to friends or via Freecycle.  When buying cleaning products in future, look out for condensed products or consider using natural alternatives. These days, you can even buy microfibre cloths for many aspects of your household routine, which promise to scrub and buff up your surfaces without needing any chemicals at all.

2. Reuse all you can. Of course, this principle carries through the whole of The Rubbish Diet, but when it comes to cleaning and household chores, it is amazing how much waste can be reduced through replacing disposable and consumable products with reusable items. I used to spend a fortune on disposable wipes, paper towels and sponges until I switched to washable cleaning cloths and longer lasting washing up gear.  Equally, having switched to Eco-balls and more lately the Eco Egg, I have also saved hundreds of pounds on laundry powder, and this has helped slim our recycling bin too.  So, as you work through your household chores this week, think about changes that you could ease into your lifestyle and try giving them a go.

3.Recycle those empties.  Household cleaner or detergent bottles are now classed as one of the more widely-recyclable containers in the UK, which means they are collected by most local authorities. So, even if your council does not accept the wider variety of plastics, they may still collect these.  If you are not in the habit of recycling these bottles regularly and are still unsure if your local council takes them, you can check easily, by calling your local council or visiting the Recycle Now website.

4.Downsize your rubbish bin. If youve experienced a huge boon to your recycling activities since Week 1 along with a diminished amount of rubbish, its time to celebrate by reorganising your bin bags! Not only will this provide you with a physical sense of achievement, but it also creates a physical reminder amongst your household to keep on going.  If your actual kitchen recycling bin is smaller than your rubbish bin, try switching them around and make more space for your recycling. Another technique that you can try is to remove the rubbish bins from everywhere else in the house, or particular rubbish hotspots e.g. the home office, bathrooms or bedrooms to ensure that everything is brought to the kitchen for sorting to disposal.  Some councils also allow you to swap your large wheelie bin for a smaller one, just like Terry-Anna, one of our bin-slimmers from Ipswich, discovered a few weeks ago.

And of course on the subject of our bin-slimmers, todays the day for catching up with how they are getting on with their individual missions. Most of them will still have another week to go until their rubbish gets collected so as the results come in throughout the day, please note that many of these will be interim figures.

1.  Terry-Anna.
Household: 2 adults, in Ipswich Borough, Suffolk. 
WK1 Weigh-in: 1.5 large bags, filling one third of a wheelie bin (fortnightly):  WK 4: 1/2 bag

2.  Ness.  @NessyThompson
Household: 2 adults & 5 children, a rural village in Mid Suffolk
WK1 Weigh-in:  2 full wheelie bins (fortnightly).  WK 4: 

3.  Donna.  @Donna_De
Household: 2 adults, in Tower Hamlets in London. www.beatinglimitations.com/blog
WK1 Weigh-in: 1 30L rubbish sack. (weekly).  WK 4:1 30L rubbish sack 2/3 full.

4. Amy. @AmyMarpman
Household: 2 adults in New York City.   www.beyondthebluebin.com
WK1 Weigh-in: 2 bin bags - estimated 9kg / 20lbs. (Weekly) WK 4: 2 bags (including one full of polystyrene), weighing 4.08kg/9lbs.

5: Kate. @BusinessPlumber
Household: 2 adults, in a rural village in Mid Suffolk : www.businessplumber.co.uk
WK1 Weigh-in: 1 unusually full wheelie bin - incl Christmas waste. (fortnightly): WK 4:

6: Jax. @LiveOtherwise
Household: 2 adults, 3 children & a baby on its way, in Suffolk Coast. http://liveotherwise.co.uk/makingitup/
WK1 Weigh-in: 7 small bin bags - filling one third or half of a wheelie bin (fortnightly). WK 4?

7.Melanie
Household: 2 adults, 2 children, Aylesbury Vale, Buckinghamshire
WK 1 Weigh-in:  3 large bin bags, almost filling a whole wheelie bin. (weekly).  WK 4 1 bag

8.Tim @Dotterel
Household: 2 adults, 3 children, Lincolnshire.  www.bringingupcharlie.co.uk
WK 1 Weigh-in: 1 full wheelie bin (fortnightly). WK4: 2 small bags, with another week to go until collection.

Dont forget, just because the Rubbish Diet challenge is already in WK 4, it doesnt mean that you cant join in.  Just visit the online guide to catch up with everything you need to do.  Theres also lots happening on Twitter too, so to join in the conversation just use the hashtag #therubbishdiet, or tweet @karencannard.

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Day 4 Thrus

Thursday
Breakfast:
Cinnamon-Broiled Grapefruit
Broil half sectioned grapefruit topped with half teaspoon cinnamon. Serve with three quarter cup non-fat Greek yogurt with two tablespoons ground flaxseed.
Total ORAC points = 5,400

Snack:
Halve and scoop out one Kirby cucumber. Fill with a third of a cup of halved grape tomatoes and one tablespoon chopped red onion tossed with two teaspoon extra virgin olive oil and red wine vinegar to taste.
One cup green tea
Total ORAC points = 5,100

Lunch:
Grilled Chicken with Tomato-Mozzarella Salad
Serve three sliced tomatoes with four ounces grilled chicken. Top tomatoes with one ounce shredded part-skim mozzarella, one teaspoon basil and balsamic vinegar to taste.
Total ORAC points = 1,400

Snack:
One cup blueberries and eight hazelnuts
One cup green tea
Total ORAC points = 13,700

Dinner:
Grilled Rosemary Chicken Salad with Steamed Asparagus
Broil one cup of asparagus. Combine a third of a cup chickpeas, one cup chopped romaine lettuce, half cup sliced beets, half cup sliced carrots, half cup chopped celery, quarter cup sliced cucumber and one cup chopped water chestnuts. Grill four ounces skinless chicken seasoned with one teaspoon rosemary. Add warm sliced chicken to salad. Dress the salad with two teaspoons olive oil and balsamic vinegar to taste.
Total ORAC points = 4,714

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC point for Thursday: 33, 514

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The Rubbish Diet Wk 4 Saturday catchup Bins Blogs Zambia Cars

Im afraid Ive not been around much this week, but with very good reason.  Its been a very busy half-term holiday and weve been scuttling around keeping the children entertained, including visits to London and Cambridge.

Of course, always on the look out for rubbish inspiration as well as examples of urban grot, I had my camera at the ready to snap some photos, some of which were tweeted using the hashtag #RubbishHolidaySnaps.  Well, one has to maintain ones reputation, dont you think, especially when its been previously noted in the national press.

But its great to see that more towns and cities are now providing on-street recycling facilities for shoppers and visitors. Pictured left, is an example of the bins that have been upgraded in Cambridge City Centre, enabling passers-by to recycle cans, plastic bottles and glass.

Yes, I agree, most people would be more interested in taking photos of Kings College, which has much more of a spectacular presence, but any glass or aluminium recycled in these bins could be with us as a resource for just as long as the buildings pictured behind.  I just wish that council waste & street-scene departments would hook up with the local tourist information services, to proactively publicise the pride that they take in these facilities, to help raise awareness and to seek to improve capture rates.

In other news, a new website hit my attention this week,  Zero Waste Events.  Inspired by the Zero Waste Events Protocol for London 2012, Zero Waste Events has been created by Coca-Cola and WRAP, to develop a network of knowledge, ideas and case-studies for enabling events to be managed with the promise of zero waste to landfill.  It is aimed at becoming a long-lasting legacy of the games itself, learning lessons from the knowledge of running such a major event in the UK.  The network is free to join.  Just visit zerowasteevents.org for more details.

Now one of the greatest surprises over the last few weeks, has been the enthusiasm amongst the Twitter community for getting on board with The Rubbish Diet Challenge. As well as the "Rubbish Diet 8" - ie, the households who have agreed for me to mentor and prompt them along with my smiles, soft reminders and other subtle techniques - other folk have volunteered themselves for the challenge too and some are also blogging about it.  If you havent caught up with them already, do make sure you have a peak at their blogs or tweets:

@Wholeself aka Kate Grifftiths:  Blog - http://mumsdaword.blogspot.com/
@TurquoiseLemons aka Kate Stuart: Blog- http://www.turquoiselemons.com/
@RubbishGeek aka Joanna Boardman: Blog - http://www.letswastelessnel.blogspot.com/
@MichelleBest: Blog - http://mjbest.wordpress.com/

Twitter has proved to be as useful as ever for sharing updates and connecting up with folk who are interested in reducing waste, and one of the most inspirational links this week has been finding out about tweeter & blogger, Catharine Witheneys experience in Zambia.

The blogpost that she wrote to describe recycling in the capital city of Lusaka is very humbling indeed. It highlighted the appreciation of maximising resources and the care in choosing some packaging materials over others, as well as finding resourceful ways of generating value out of something that is peceived to have no value at all.

Naturally, Catharines experience in Zambia is such a contrast to life in the UK and similar developed countries and whenever I hear first hand accounts like this, it always make me re-evaluate the definition of "developed" and the disconnection with the value of resources that such progress has created.  Catharines blogpost is truly inspirational and touches on a range of simple solutions that underpin what Zero Waste thinking is hoping to achieve in a wider sense.  So do pop along to have a peek: http://withenay.blogspot.com/2012/02/rubbish-post.html.

And moving swiftly back to the industrialised western world, with which I am more familiar, I couldnt close this week, without sharing the news that car manufacturer Ford is switching to the use of recycled plastic bottles for the interior of its new electric car.  Recycled PET is proving to be a popular material for many products and this is the latest in a long line of applications such as clothing, umbrellas, accessories and packaging. 

The news announced on Edie this week reveals that Ford aims to divert two million plastic bottles from Landfill, and through this process it will help raise awareness of recycling in the U.S, where the capture rate is still only 29%.

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