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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Week 2 Day 6 Saturday

Saturday
Breakfast:
Cinnamon Blackberry Smoothie
Blend one cup frozen blackberries, one cup fat-free milk, two tablespoons ground flaxseed, quarter cup ice and one teaspoon cinnamon.
Total ORAC points = 13,200

Snack:
Spread two tablespoons hummus mixed with quarter teaspoon paprika onto two stalks of celery.
One cup green tea
Total ORAC points = 3,800

Lunch:
Cumin Lentil Soup with Guacamole Crudités
One cup red and yellow peppers, carrots and zucchini crudités.
One cup lentil soup. Three tablespoons guacamole as a dip for crudite. Sprinkle half teaspoon of cumin on soup.
Total ORAC points = 20,800

Snack:
Three-quarter cup fat-free plain yogurt mixed with half cup canned pumpkin puree with half teaspoon cinnamon.
Total ORAC points = 3,800

Dinner:
Sage-Roasted Pork with Sautéed Kale
Sauté two cups of kale with two teaspoons olive oil. Roast four ounce pork tenderloin. Season pork with two teaspoons fresh sage.
Total ORAC points = 4,140

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

Total ORAC points on Saturday: 48,940

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Week 2 Day 5 Fri

Friday
Breakfast:
Chocolate-Cherry Buttermilk Scones
Total ORAC points = 1,400

Snack:
One cup raw green beans and 18 pistachios
One cup green tea
Total ORAC points = 4,800

Lunch:
Grilled Chicken and Guacamole Salad
Serve one cup chopped arugula salad with quarter cup grape tomatoes, quarter cup chopped carrots and half cup of salsa. Add four ounces grilled chicken and two tablespoons guacamole. Dress the salad with parsley, squeeze of lime, black pepper and sea salt, all to taste.
Total ORAC points = 3,350

Snack:
Green tea latte. Half cup steamed soy milk with one cup green tea topped with quarter teaspoon cinnamon.
One cup blackberries
Total ORAC points = 4,700

Dinner:
Dijon Salmon and Brussel Sprouts
Broil one cup brussel sprouts sprayed with olive oil (five sprays). Broil four ounces salmon topped with one teaspoon Dijon mustard and one teaspoon soy sauce. Serve with one-third cup black eyed peas mixed with one teaspoon lemon juice, one teaspoon chopped parsley and sea salt to taste.
One glass red wine
Total ORAC points= 15,380

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

Total ORAC points for Friday= 40,530

((recipe))
ngredients:
1 cup white whole wheat flour
1 cup almond meal
1/3 cup turbinado sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cardamom
1/2 cup light buttermilk, plus additional for brushing
2 teaspoons almond extract
2 tablespoons safflower oil
1/3 cup dark chocolate chips or chunks
1/2 cup frozen dark cherries, thawed and quartered

Instructions:
1. Preheat oven to 375°F.
2. Line baking sheet with parchment paper.
3. Combine flour, almond meal, sugar, baking powder, baking soda, salt and cardamom in large bowl.
4. Add buttermilk, almond extract and oil. Mix well, until dry ingredients are completely incorporated.
5. Fold in chocolate chips, then very gently fold in cherries using spatula, just until combined. Do not overmix.
6. Drop batter using generous1/4-cup measures onto prepared baking sheet, about one inch apart.
7. Lightly brush surface of scones with buttermilk.
8. Bake 18 to 20 minutes, or until tops are lightly golden brown and firm to the touch.

Makes nine scones.

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Day 3 Wends

Wednesday
Breakfast:
Salmon and Feta Omelet with Asparagus
Total ORAC points = 8, 500

Snack:
One cup red and yellow peppers with half cup of salsa. Serve with seven walnuts.
One cup green tea
Total ORAC points = 7,400

Lunch:
Lemon Tuna 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 tuna. Mix and top with eighteen pistachios. Drizzle salad with one ounce lemon juice and one teaspoon black pepper.
Total ORAC points = 11,400

Snack:
Three-quarter cup of cherries and 10 almonds
One cup green tea
Total ORAC points = 7,000

Dinner:
Spicy Sea Scallops with Steamed Spinach
Steam one cup spinach. Grill four ounces scallops with two teaspoons olive oil. Add one teaspoon chili powder to scallops. Serve with half medium baked sweet potato.
Total ORAC points = 4,400

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

ORAC point total for Wednesday: 41,900


((recipe))

Ingredients:
1 omega-3-enriched egg
2 egg whites
1/8 teaspoon freshly ground black pepper
1/4 teaspoon fresh dill, finely chopped
1 tablespoon garlic and herb-flavored feta cheese (such as Athenos)
2 oz. canned pink salmon, picked over and chunked (about ¼ cup)
1/4 cup chopped canned and drained or steamed asparagus (about two spears)

Instructions:
1. Coat small, nonstick skillet with canola oil cooking spray and place over medium heat.
2. Beat egg, egg whites, black pepper and dill in small bowl.
3. Pour egg mixture into skillet. Scatter feta, salmon and asparagus on top.
4. Cook two minutes, or until edges bubble and middle is still loose.
5. Flip and cook about one minute, then flip again and cook about one minute longer, or until egg is cooked through and no longer runny.
6. Serve garnished with freshly ground black pepper, if desired.

Makes one omelet.

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Day 3 of Tune Up

Well, Im into Day 3 of the Tune Up and all is well.

Im starting to feel the little hunger pangs again, but it took a full 2 days to get into ketosis - and thats only a high 1/low 2 burn.

Im down 4 pounds since Wednesday though (its now Friday) but I know it is mainly the water that was retained from all the salt and chemicals lining up to exit.

I must say though, the B Vitamin injections sure do work. I remember waking up in the morning thinking that was the best full night sleep Ive had in a long time - and Im back to the once hourly like clockwork pee breaks. I have such a nice healthy glow - and the weight is dropping off again. Horray!

I am so thankful to the folks who have registered on the program and dropped my name - I have two free weeks to help me along on the Tune Up. Thank you ladies!

Im hoping to push myself into the 130s so Im planning on being on the program a full month.

My goal? 135 lbs this time - a good solid entrenchment into my BMI range

My reward? Looking fab-u-lous for my moms 75th birthday party on April 17th...and maybe a new pair of shoes to go with one of my new dresses that I havent had a chance to wear yet!

Heres to my lemon water Splenda potion (which I have never abandoned) and the Strict diet again. Its nice to be back to the clinic - at least for a little bit. :-)

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day 5 Friday

Friday
Breakfast:
Cinnamon Oat-Bran Crunch
Combine three-quarter cup oat bran flakes with one cup fat-free milk, two tablespoons ground flaxseed and half teaspoon cinnamon.
Total ORAC points = 4,300

Snack:
Endive dipped into quarter cup salsa mixed with two tablespoons chopped avocado
One cup green tea
Total ORAC points = 5,200

Lunch:
Spinach Tofu Feta Salad with Lemon Dressing
One and a half cups baby spinach salad mixed with three plum tomatoes sliced and quarter cup chopped red onions. Add four ounces firm tofu (cubed or sliced) and one ounce reduced-fat feta cheese crumbled. Dress with one tablespoon lemon juice and salt and pepper to taste.
Total ORAC points = 3,900

Snack:
One sliced pear and eight walnuts. Top pear with quarter teaspoon cinnamon.
One cup green tea
Total ORAC points = 10,900

Dinner:
Flank Steak with Chimichurri Sauce and Mashed Cauliflower
Total ORAC points = 1,900

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

Total ORAC points for Friday: 29,400

((recipe))
Steak and Chimichuri
Ingredients:
4 oz. flank steak
1?8 teaspoon ancho chile powder
1?8 teaspoon sea salt
1?4 teaspoon freshly ground black pepper, divided
1 teaspoon minced garlic
1 teaspoon freshly squeezed lemon juice
1 teaspoon red wine vinegar
2 teaspoons extra virgin olive oil
1?8 teaspoon ground cumin
2 teaspoons finely chopped mint
2 teaspoons finely chopped cilantro
2 teaspoons finely chopped flat-leaf parsley



Instructions:
1. Line a broiler rack with foil and place it about four inches from the heat. Preheat the broiler.
2. Rub the flank steak on both sides with the chile powder, salt and 1?8 teaspoon of the black pepper. Let stand five to 10 minutes.
3. Using a fork, combine the garlic, lemon juice, vinegar, oil and cumin in a small bowl.
4. Add the mint, cilantro and parsley, the remaining 1?8 teaspoon black pepper and a dash of salt.
5. Stir until very well combined.
6. Set the sauce aside to let the flavors meld.
7. Place the steak on the prepared rack and broil about four minutes per side.
8. Stir and spoon the reserved herb mixture over the steak and serve immediately with the cauliflower.

Mashed Cauliflower
Ingredients:
1 cup hot cooked cauliflower florets
1?4 cup fat-free milk, at room temperature
1?4 teaspoon thinly-sliced chives
1?4 teaspoon garlic powder

Instructions:
1. Place the cauliflower in a blender or a mini food processor fitted with a metal blade.
2. Combine the milk, chives and garlic powder in a small bowl.
3. Add the milk mixture to the blender and puree about 15 seconds, scraping down the sides with a small spatula halfway through. Season to taste with salt and freshly ground black pepper.

Makes one serving.

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day 1 monday

Week 1
Monday
Breakfast:
Blackberry-Pecan Parfait
Combine one cup of blackberries with three-quarter cup fat-free plain Greek yogurt and eight pecan halves; sprinkle with a half teaspoon cinnamon.
Total ORAC points = 13,700

Snack:
Combine two teaspoons olive oil with two tablespoons lemon juice, drizzle on top of one steamed artichoke.
One cup green tea
Total ORAC points = 11,600

Lunch:
Quick Cobb Salad
Total ORAC points = 3,200

Snack:
Half a peach, spread with one ounce fat-free ricotta cheese and sprinkled with a quarter teaspoon cinnamon
One cup green tea
Total ORAC points = 7,100

Dinner:
Grilled Basil Chicken with Cheesy Asparagus
Steam one cup of asparagus. Grill four ounces of chicken breast. Add two tablespoons Parmesan cheese on top of the asparagus and season chicken with one teaspoon basil.
Total ORAC points = 3,500

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

ORAC point total for Monday: 42,300



((recipes))

Cobb salad
ingredients:
1 tablespoon freshly squeezed lemon juice
1 teaspoon grapeseed oil
1/4 teaspoon finely chopped fresh dill
2 cups chopped red leaf or romaine lettuce
1/2 cup grape tomatoes, halved
1/4 cup thinly sliced cucumber, quartered
2 tablespoons finely chopped red onion
2 tablespoons chopped avocado
1 tablespoon shelled raw or roasted sunflower seeds
2 tablespoons reduced-fat shredded cheddar cheese
2 slices (two ounces) roasted prepackaged or deli-sliced turkey (such as Applegate Farms)
1 slice (one ounce) uncured prepackaged or deli-sliced ham (such as Applegate Farms)

Instructions:
1. Combine lemon juice, oil and dill in small bowl. Season with salt and freshly ground black pepper to taste. Set aside.
2. Toss lettuce, tomatoes, onion, avocado, sunflower seeds and cheese with reserved dressing in medium bowl.
3. Lay one slice of the turkey flat on work surface. Layer ham flat on top, then remaining slice turkey and tightly roll up. Slice crosswise into thin pinwheels and scatter on top of salad.

Makes one salad.

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Eat your Veggies 16 oz worth per day!

Image by Misserion via Flickr

VEGETABLES

The easiest way to start is to pick the fav vegetables and have them precut and washed so they are ready to go. I also bought those Ziploc microwave steamer bags and pre-measured a weeks worth of 8 oz vegetable bags. That way they are ready to pop in.

Of course, salad gives you a lot of volume, since it doesnt weigh much, but I get sick of salads. I prefer just thick cup veggies with salad dressing over them for lunch.

For supper, bok choy, asparagus, zucchini are the fastest fat burners. I eat one of those (sometimes the full 8 oz) everyday. I love them, so it helps, but it may not turn your crank. Just find what you love from the list.

Since Im used to using butter on things, I bought the Becel spray which has 0 calories and is on the list. I put that and some pepper, garlic or Mrs. Dash on my hot veggies, and Im in heaven. I get what Im used to, but a healthier alternative.

I found most of the brands at Loblaws - as well as some good containers (a 3-space divided plastic shallow plate with lid for lunches) and a 2 litre jug great for work.

A few things like the Vlasic pickles are at IGA (which Loblaws doesnt have.) Just take a good evening by yourself to go through the shelves and youll see where everything is.

I love tomatoes and peppers, and was using them a lot in the tandoori or curry chicken dishes I was making. There are no restriction for those, but the doctor recommended balancing the food moderately rather than overloading on any one type of food. It goes against what Im doing with my bok choy, asparagus or zucchini, but those foods seem to promote loss than tomatoes and peppers.

Who knows...

For tomatoes though, I use the Aylmer ACCENTS Original (with garlic and herbs) diced or stewed tomatoes for recipes. Yum!

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Week 2 Day 1 Monday

Week 2
Monday
Breakfast:
Cinnamon-Peanut Butter Toast
Toast one slice oat nut bread spread two teaspoons natural peanut butter and sprinkle half teaspoon cinnamon. Serve with one cup fat-free milk.
Total ORAC points = 4,400

Snack:
Veggie Crunch
Combine chopped carrots, sliced radish, red and yellow bell peppers and chopped cucumber (one cup total). Dress with two teaspoons walnut oil and fig vinegar to taste.
One cup green tea
Total ORAC points = 5,600

Lunch:
Plum and Pecan Spinach Salad with Pomegranate Dressing
Total ORAC points = 11,000

Snack:
Serve three cups air-popped popcorn with half teaspoon chili powder and sea salt to taste.
One cup green tea
Total ORAC points = 4,000

Dinner:
Broiled Tilapia with Lemon Broccoli
Steam one cup of broccoli. Season broccoli with one ounce lemon juice and pinch of sea salt. Mix half cup chopped tomato, quarter cup chopped avocado, quarter cup chopped red onion. Serve on side. Grill four ounces of scallops seasoned with half teaspoon cumin and pepper to taste.
Total ORAC points = 3,700

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

Total ORAC points for Monday: 31,900

((recipe))
Ingredients:
1 tablespoon 100% pomegranate juice
1 teaspoon grapeseed oil
1 teaspoon balsamic vinegar
1 teaspoon finely chopped fresh mint
2 cups baby spinach
1 ripe medium plum, cut into one-inch pieces
2 tablespoon (one ounce) reduced-fat feta cheese
2 tablespoon chopped pecans
2 tablespoon raisins
1 tablespoon finely chopped red onion

Instructions:
1. Combine pomegranate juice, oil, vinegar and mint in small bowl. Set aside.
2. Toss spinach, plum, cheese, pecans, raisins and onion into medium bowl with reserved dressing.

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2 litres of liquids a day Thats the trick!

Image via Wikipedia

LIQUIDS

The key to staving off hunger is:

1) pace the protein four hours apart - I find meat is much better than egg whites, though the protein level is max. in eggs, it doesnt fill you up like meat. Even 2 oz of meat in the morning with fruit and a coffee ties you over to lunch much better than eggs.

2) take the potassium (ask for K-Lite tablets) at breakfast and lunch. Potassium is needed to help get the protein immediately into the bloodstream, and keeps circulation in your body. I was on their intro level and had some cold feet/tingling and dizziness. They tell you to advise them immediately if you feel that, and they will put you on K-Lite. Its a stronger dose, and about 98% of patients are on it. Its a Tang-flavoured orange tablet which fizzes in 3-4 oz of cold water. You down it and tastes great. Take the first one with our daily multivitamin in the morning to give your body the nutrients for the day.

3) you have to drink about 2.5 litres of liquids per day - half being water. I will have a couple of coffees in the morning (one caffinated; one decaf) and use only 1 tablespoon milk. Because I like sugar in my coffee, I bought SPLENDA. It is the only sweetener you can use in unlimited quantities. I use it on my grapefruit, coffee and wherever I want some sweetness.

For water, I bought a 2 litre jug and bring it to work every day. After a few weeks of experimenting, I bought the largest bottle of ReaLemon lemon juice (because there are 0 calories and you are allowed unlimited lemons and limes. I fill up the container with water; put in about 1/4 of the bottle, and sweeten to taste with Splenda. I have it to the point now that its like a sweet lemonade - 0 calories and delicious! I put some fresh lemon slices, and have that at my desk. I have no problems drinking my daily requirement. In most cases, Ill make another 2 litres when Im at home, and will drink that in the evening.

The water is key because as your body burns the fat, you need to pee it out. You go to the washroom often, but it works. I dont get bored of the water that way, and it keeps me absolutely full!

I will have a half can (you know, the mini ones I buy at IGA) of Diet Coke. However, again, it has sodium, and it was holding back my progress. If you like sparking flavoured waters, etc., there are plenty on the list.

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How Many Calories Do I Burn A Day Insights into 3 Week Diet System

The Often Asked Question "How Many Calories Do I Burn A Day?" Is Finally Answered!

There are two primary numbers that determine whether you will succeed at losing weight; calories consumed and calories burned. Calories consumed can be monitored through food labels and a lot of diligence (counting calories is hard work!). However, it can be extremely difficult to correctly estimate how many calories we burn off per day...and without knowing that, we wont know how many calories we should be trying to consume in order to lose weight! This post will answer the question "How many calories do I burn a day?" as well as provide some valuable weight loss tips such as 3 week diet system that will get you pointed in the right direction to achieve the body youve always wanted!

But, before we get started, I just wanted to let you know...

The key to any successful weight loss program is not only KNOWING how many calories you burn but to TURBOCHARGE YOUR METABOLISM so that you burn way more calories than you ever did before! Most diets actually cause you to burn fewer calories because your metabolism slows down in response to the dieting techniques. Warp Speed Fat Loss is the exception to the rule. This rapid fat loss program is an A-Z guide to melting off pounds by putting your metabolism into high gear.

How many calories do I burn a day?

Calculating half of the weight loss equation

Most people know that in order to lose weight, they need to burn more calories than they consume. Consequently, one of the most common questions I hear from people wanting to achieve their weight loss goals is "How many calories to I burn a day?" This a logical question, because in order to know how many calories they can consume, they need to know how many theyre burning off. Unfortunately, this is not the easiest thing to calculate because there is such a wide difference between individuals in terms of metabolism. Factors that contribute to these differences are gender, age, weight, activity level, body type, etc.

Although it is difficult to pin it down to an exact figure, we can definitely provide an estimate that will be quite accurate in most cases.

To Answer Your Question...

...we need to calculate your basal metabolic rate (BMR).

So how many calories DO I burn a day?

The first thing we need to know is an estimate of an individuals basal metabolic rate (BMR). This is the number of calories a person will burn per day when at rest. The most widely accepted formula for calculating BMR is the Harris-Benedict Equation.

Calculating BMR using the Harris-Benedict Equation:

For Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

For Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

The Harris-Benedict formula may seem complicated, but its the best way to get an accurate estimate of BMR without having advanced electronic devices to measure metabolic rate. If a person is extremely muscular, their BMR will be higher than indicated by the equation. By the same token, if a person is very obese, their BMR will actually be lower than the equation suggests.

OK, but how many calories do I burn a day INCLUDING physical activity?

Excellent question...youre good!

Almost everyone who isnt in a coma burns significantly more calories than their BMR. To find out how many calories we actually burn per day (on average) will take some honesty in assessing our physical activity level. Were going to define what we call an activity factor. This will be a number that we multiply by our BMR to get an accurate estimate of the total calories that we burn in a day.

Activity Factors for various activity levels:

Sedentary

Little or no physical activity = 1.2

Mildly Active

Light exercise 1-3 days per week = 1.375

Moderately Active

Moderate exercise 3-5 days per week = 1.55

Very Active

Moderate-to-hard exercise 6-7 days per week = 1.725

Extremely Active

Hard exercise 6-7 days per week = 1.9

So by this method, how many calories do I burn a day if Im a 31 year old woman whos 56", 150 pounds and moderately active?

This example will pull it all together...

Heres how the calculation works:

BMR = 655 + (4.35 x 150) + (4.7 x 67) - (4.7 x 31)

BMR = 655 + 652.5 + 314.9 - 145.7 = 1476.7 calories per day burned at rest

Since youre moderately active, we use a factor of 1.55:

Total Calories Per Day = 1.55 x 1476.7 = 2289 total calories burned per day

Now that you know the answer to the question "How many calories do I burn a day?", youre well on your way to achieving the weight loss goals you desire.

What about specific exercises or activities?

How many calories do I burn a day if I...?

Many people want to be more specific regarding how many calories they burn performing various exercises for a given amount of time. This makes sense, because many of us are busy adults and want to get the most out of our workouts. The best resource I can refer you to is a free Activity Calorie Calculator provided by The Fitness Jumpsite. Simply enter your weight and duration of the activity and it will return the number of calories burned by 222 different activites. This calculator is very comprehensive. It doesnt include just exercises, but work, hobbies, and other forms of activity as well.

So how do I make sure Im burning more calories than Im consuming?

Simple! You need a 3 Week Diet System

Rarely does anyone lose a significant amount of weight without following a good weight loss plan. The 3 Week Diet System includes both diet and exercise. Weve covered how to estimate how many calories are burned in a day based on your weight and activity level. Exercise is an extremely important part of weight loss because it burns calories, increases metabolism, builds muscle, and improves overall fitness. Despite this fact, a good portion of your weight loss success will depend on your 3 Week diet. This includes what you eat, how much you eat, and when you eat it.

What really separates those who succeed at weight loss and those who fail is how well they understand the impact of the foods they eat and the exercises they perform on their weight. Its not as simple as "a calorie is a calorie" when you consider the effect that different foods and different workouts have on the body in terms of metabolism, muscle building, appetite, etc. If you follow 3 Week Diet system by Brian Flatt, you are likely to achieve weight loss success in short period of time. Check out 3Week Diet review here.

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Day 7 Sunday end of week 1

Saturday
Breakfast:
Spinach and Mushroom Omelet
Mix three egg whites/one yolk omelet. Add one teaspoon basil. Cook in non-stick pan until edges cooked. At same time add quarter cup spinach and quarter cup sliced mushrooms. Flip omelet. Serve with half cup fat-free cottage cheese in omelet and sliced peach.
Total ORAC points = 1,250

Snack:
Carrot sticks and two teaspoons natural peanut butter and sprinkled with cinnamon.
One cup green tea.
Total ORAC points = 6,000

Lunch:
Grilled Basil Turkey Burger with Broiled Brussels Sprouts
Broil one cup Brussels sprouts with two teaspoons olive oil. Grill four ounces white meat turkey burger seasoned with half teaspoon black pepper and half teaspoon basil.
Total ORAC points = 2,610

Snack:
Beet and carrot chips
Slice one medium beet and two large carrots. Place veggies on a baking sheet. Brush with two teaspoons olive oil and sprinkle with sea salt. Bake eight to 12 minutes at 350 degrees, or to desired crispness.
One cup green tea
Total ORAC points = 12,400

Dinner:
Sage-Roasted Pork with Sautéed Kale
Sauté two cups of kale with two teaspoons olive oil. Roast four ounces pork tenderloin. Season pork with two teaspoons fresh sage. Serve with third cup wild rice.
Total ORAC points = 4,140

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

Total ORAC points on Saturday: 29,600

((recipe))
Ingredients:
1 omega-3-enriched egg
1 tablespoon fat-free milk
1/8 teaspoon ground cinnamon
1 slice 100% whole wheat bread

Topping
Ingredients:
1/8 teaspoon ground cinnamon
1/4 teaspoon pure vanilla extract
1 teaspoon honey, divided
1/3 cup peeled and chopped pear
1 tablespoon chopped pecans




Instructions:
1. Coat nonstick skillet with canola oil cooking spray and place over medium heat.
2. Combine topping ingredients in small bowl and stir to coat.
3. Add mixture to skillet and cook, stirring, for three to five minutes or until lightly browned.
4. Remove from skillet and set aside.
5. Return skillet to heat and coat with canola oil cooking spray.
6. Beat egg, milk and cinnamon in shallow bowl and set aside.
7. Dip bread into reserved egg mixture with fork. Flip to coat both sides.
8. Place bread in skillet and cook one minute per side, or until lightly browned and egg is cooked.
9. Top with reserved topping and serve drizzled with remaining half teaspoon honey.

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Week 2 Day 3 Wends

Wednesday
Breakfast:
Cinnamon Flaxseed Oatmeal
Half cup cooked oatmeal prepped with half cup fat-free milk. Add two tablespoons ground flaxseed, half teaspoon cinnamon and one chopped fig.
Total ORAC points = 5,450

Snack:
Serve half medium baked sweet potato, with skin, along with half teaspoon cinnamon.
One cup green tea
Total ORAC points = 7,700

Lunch:
Black-Eyed Pea Salad with Pesto
Total ORAC points = 9,900

Snack:
Mix half cup fat-free plain yogurt with half ounce dark chocolate and quarter cup raspberries.
One cup green tea
Total ORAC points = 8,000

Dinner:
Grilled Turkey Burger with Spinach Walnut Salad
Combine one cup raw spinach and quarter cup red onions. Grill a white meat turkey burger seasoned with half teaspoon garlic powder and half teaspoon onion powder. Add seven walnut halves to salad and dress with raspberry vinegar to taste.
Total ORAC points = 2,950

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

Total ORAC points on Wednesday: 37,200

((recipe))

Ingredients:
3/4 cup canned black eyed peas
1/4 cup coarsely chopped jarred marinated artichoke hearts in oil (about two hearts)
1/2 cup grape tomatoes, halved
2 tablespoons sliced black olives
1 tablespoon prepared pesto or lemon-artichoke pesto
1 teaspoon pine nuts

Instructions:
1. Toss black eyed peas, artichoke hearts, tomatoes and olives with pesto in bowl.
2. Garnish with pine nuts.

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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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Week 2 Day 2 Tues

Tuesday
Breakfast:
Spicy Scrambled Eggs
Toast one slice pumpernickel bread and serve with scramble of three whites and one yolk. Sprinkle half teaspoon paprika on top of eggs. Serve with one Stonyfield Farm Light Smoothie.
Total ORAC points = 700

Snack:
One sliced Granny Smith apple with half teaspoon cinnamon
One cup green tea
Total ORAC points = 5,200

Lunch:
Black Bean Soup with Broccoli Rabe
Sauté one bunch of broccoli rabe with two teaspoons olive oil. Serve one cup black bean soup seasoned with garlic and onion powder to taste.
Total ORAC points = 22,650

Snack:
One cup blackberries and 18 pistachios
One cup green tea
Total ORAC points = 11,700

Dinner:
Red Pepper Grilled Shrimp
Steam one cup of broccoli and add two teaspoons olive oil. Grill four ounces of shrimp 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 Tuesday: 44,950

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Reviews Health Plus Colon Cleanse Every Day Fiber Original 12 oz

Health Plus Colon Cleanse - Every Day Fiber Original 12 oz

Price : $9.49

Code : 5512098385

Category : Diet Products

Rating :

Feature :

• Vitamins & Nutrition Type : HerbsVitamins
• Supplement Type : FiberFlax
• Gender : Children

Description :

Every Day Line was designed with DAILY internal cleansing in mind.

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day 2 Tues

Tuesday
Breakfast:
Creamy Avocado Toast
Toast one slice whole grain bread. Mix half cup fat-free cottage cheese with quarter teaspoon black pepper. Spread on toast and top with quarter slice avocado.
Total ORAC points = 1,400

Snack:
One cup sliced red bell peppers with eight pecans
One cup green tea
Total ORAC points = 6,700

Lunch:
One cup lentil soup
Mixed green salad with a quarter cup chopped cucumbers, quarter cup tomatoes and one tablespoon sunflower seeds. Dress salad with two teaspoons olive oil and lemon, pepper to taste.
Total ORAC points = 15,800

Snack:
One cup edamame with quarter teaspoon black pepper and sea salt to taste
One cup green tea
Total ORAC points = 10,300

Dinner:
Grilled Salmon with Steamed Green Beans
Steam one cup green beans. Grill four ounces salmon. Add 10 chopped almonds to green beans, and season salmon with two sprigs dill.
Total ORAC points = 1,340

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

ORAC point total for Tuesday: 38,740

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Week 2 day 7 sunday last day

Sunday
Breakfast:
Cinnamon Peanut Butter Toast
Toast one slice of oat nut bread. Serve with one cup of fat-free milk. Spread two teaspoon peanut butter and half teaspoon cinnamon onto toast.
Total ORAC points = 4,400

Snack:
Combine two teaspoons olive oil with two tablespoons lemon juice and drizzle on top of one steamed artichoke.
One cup green tea
Total ORAC points = 11,600

Lunch:
Spinach Feta Salad with Lemon Dressing
Prepare spinach salad with three plum tomatoes and quarter cup red onions. Add four ounces firm tofu and one ounce reduced-fat feta cheese. Dress with two tablespoons lemon juice and salt and pepper to taste.
Total ORAC points = 3,900

Snack:
One Red Delicious apple with eight pecans
One cup green tea
Total ORAC points = 13,300

Dinner:
Sage-Crusted Chicken Tenders and Crispy Kale "Chips"
Total ORAC points = 4,400

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

Total ORAC points for Sunday: 40,800

((recipe))
Chicken Tenders
Ingredients:
1 egg white
1 tablespoon sesame seeds
1 tablespoon shelled, roasted sunflower seeds, finely chopped
3?4 teaspoon finely chopped sage
1?8 teaspoon freshly ground black pepper
2 boneless, skinless chicken tenders (two ounces each)
1 tablespoon spicy brown mustard
1 teaspoon honey



Kale "Chips"
Ingredients:
1 1?2 cups packed kale cut into 1 1?2-inch pieces
1 teaspoon minced garlic
1 teaspoon extra virgin olive oil
1?2 teaspoon sesame seeds

Instructions:
1. Preheat the oven to 400?F. Coat a baking sheet with canola oil cooking spray.
2. Place the egg white in a shallow bowl. Combine the sesame seeds, sunflower seeds, sage and black pepper in another small bowl.
3. Using a fork, dip the tenders in the egg white to coat both sides, then dip in the sesame seed mixture, coating both sides.
4. Transfer to one half of the baking sheet and mist the surface of the chicken with cooking spray.
5. Flip the tenders with the fork and mist the other side.
6. Combine the kale, garlic, oil and sesame seeds in a small bowl, tossing to coat. Season with salt and freshly ground black pepper. Transfer to the other half of the baking sheet. (Note: The kale does not need to be in a single layer.)
7. Bake 15 to 17 minutes, or until the chicken is cooked through and the kale is crisp and edges are browned.
8. Flip the tenders and toss the kale halfway through the cooking time.
9. Combine the mustard and honey in a small bowl and serve as a dipping sauce for the tenders.

Makes one serving.

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WEETF debating the future of UK waste policy

Two days ago I was privileged to attend the Westminster Energy, Environment and Transport Forums (WEETF) keynote seminar: The future of UK Waste Policy.

OK, I admit that it might not sound the most rivetting of days out for many, but for a blogging waste geek like me, it was a real opportunity to witness first hand the priorities of those who have a direct influence on the way in which the UK will protect the worlds natural and material resources.


The Forum, which runs conferences and seminars in London aims to provide the "premier environment" for policy makers in Parliament, Whitehall and government agencies to engage with key stakeholders.

And indeed it was a seminar that brought together an impressive range of representatives from many relating sectors.  These included academia, government, retail, local authorities, waste management companies, anaerobic digestion specialists, waste reduction consultants, the energy from waste sector and anti-incineration networks.  It was probably the most widespread range of interested parties and stakeholders that Ive ever witnessed in one room, since I started The Rubbish Diet blog three years ago.  There was also representation from emerging market investors amongst the delegate list.  Now thats a sector I dont come across every day.

Chaired in turn by Barry Gardiner MP (Member, Environment, Food and Rural Affairs Committee) and Lord Redesdale, Chairman, (Anaerobic Digestion and Biogas Assocation), the event presented a plethora of professional opinion addressing topics that included The UKs record on waste management, delivering a zero waste economy by 2014, comparing waste policies in England and Scotland, the role of energy recovery in the future of waste management and the view from Wrap.

It was quickly acknowledged by industry expert Paul Levett, that the most useful tool in reducing waste has been the Landfill Tax, the impact of which will continue to have a positive effect as it rises towards £80 per tonne in 2014.  Paul Levett also stated that private investment had been successful in the municpal sector, but as municipal waste represented one third of the countrys arisings, investment was also needed in other sectors too.  What particularly stood out for me was his view that waste should stop being a political issue and draw a cross-party consensus.  Frankly, I couldnt agree more, especially as many of the goal-scoring antics amongst political egos are often more effective at delaying the essential than moving as quickly as we should towards necessary solutions.

Although unable to provide actual detail of Defras Waste Review, which wont be published until later this month,  Neil Thornton Defras Director of Climate, Waste and Atmosphere (cool job title, by the way) highlighted the key drivers for the waste review, which included:

• The new government & new economic backdrop, including localism and Big Society policies
• The coalition programme and Defras revised business plan
• The need to agree goals for 2014-20, setting the path towards a zero waste economy
• Exploring voluntary responsibility deals amongst businesses and Climate Change Act powers for household charging
• Promotiing increased Energy from Waste through anaerobic digestion.

While Neil Thornton highlighted that there are now 173 local authorities collecting five or more dry recyclables at the kerbside (helping to reduce the average annual residual waste per person by 76kg since 2006/07), he also stated that a key tool in waste reduction will be the introduction of the Waste Hierarchy as a legal obligation in the UK.  This means that the new Waste (England & Wales) Regulations 2011 (effective from September) will put a legal obligation on businesses and local authorities to place Waste Prevention Plans as a priority in their operations.  This will affect businesses that produce waste, import or export waste, carry or transport waste, keep or store waste, treat waste, dispose of waste and those that operate as waste brokers or dealers.

It is expected that waste policy changes will also see

• a move towards a zero waste economy
• a more sustainable use of materials, 
• improving services to businesses and households
• more voluntary approaches, 
• better targeted systems for enforcement
• a smallerdifferent role for central government, putting more decisions into the hands of local communities and civil society
• waste management becoming a very important part of the green economy.

Simon Aumônier, waste life cycle expert and partner at Environmental Resources Management  emphasised that waste prevention must be a top priority for future policy, highlighting the embodied impact (i.e. Raw materials, transport and production) of products and produce that are wasted.  The significance of this issue was later reinforced by Richard Swannell of Wrap, who illustrated the point with an example of the humble burger, stating that 2,400 litres of embedded water is required for just one 150 gram beefburger.  Working with WWF, Wrap has also calculated that food waste amounts to 6,200 billion litres of embedded water per year and clothing waste comes in at 2,400 billion litres.

This theme of Waste Prevention was echoed by Bob Gordon, Head of Environment at the British Retail Consortium (BRC), who highlighted how the brands and retailers that signed up to the Courtauld Commitment have in 5 years prevented 1.2 million tonnes of food and packaging waste and are continuing to make further reductions.  Commenting on pressures facing local authorities from certain public and political quarters to return to weekly rubbish collections he stated that this would be at odds with what the government is trying to achieve.

From a Zero Waste perspective, it was refreshing to hear Claudia Kuss-Tenzer, Research and Policy Programme Manager at Waste Watch, highlight that Zero Waste policies should be defined as Zero Waste and not "Zero Waste to Landfill".  She also called on government to support the Friends of the Earth ambitions to cut residual waste by 50% by 2020.

One of this years most surprising and exciting developments to hit the waste and recycling sector was also introduced at the seminar, by Roy Brown, CEO of nappy recycling company Knowaste. With over 20 years experience in Canada, the company is launching the UKs first specialist recycling facility for absorbant hygiene waste, which includes disposable nappies, adult incontinence and feminine hygiene products, using state-of-the-art technology to create quality plastics and fibres.

Its first UK plant will be completed in West Bromwich this summer, with facilities to recycle 36 tonnes of absorbent hygiene products per annum. The plastics output will be used for products such as roof tiles, seed trays and "plastic timber" for the landscaping and construction industries, whereas the fibres can be reclaimed for green energy fuel or sterilised and recycled for use in corrugated board, blow moulded packaging (replacing polystyrene packaging), seeding mulch and as fillers in the construction industries.

Knowaste contracts will initially be through the commercial sector but the company also has plans to target the residential sector too, with solutions to recycle 750 tonnes of waste thats generated through municipal waste per year.   Roy Brown stated that they had been attracted to the UK by drivers such as the Landfill Tax and the move towards a Zero Waste economy.  Announcements about new plants that the company plans to roll out across the UK will be made at the RWM exhibition in September.

While the government is aiming for 50% recycling targets for 2020 in England, Zero Waste Scotland, represented by Iain Gulland has its sights on 75% by 2025.  The organisation provides a range of support programmes, campaigns and other interventions to help people and organisations on the journey to Zero Waste and is promoting resource efficiency as a key theme with benefits of creating a low carbon economy, better economic performance and material security. Alongside this it is also calling for more producer responsibility.

The seminar continued with the role of energy recovery technologies, including much debate around anaerobic digestion (AD), gasification of dry waste and EfW plants, with representation from Hayley Conboy, Policy Adviser for Environment at the CBI, who highlighted the importance of recovery technologies to the waste landscape. 

Michael Chesshire (Technology Director at BiogenGreenfinch) who was introduced by Lord Redesdale as the "Godfather of AD",  detailed how processing food waste through such technology not only is a vital process for creating biofertilers and biomethane energy, but this waste stream is also proving to be very effective in reducing waste arisings.  He also commented on how anaerobic digestion is very scalable and that food waste plants can offer a combined use for farm slurries and crop waste, highlighting the benefits for farmers.

Professor Jim Swithenbank, Chairman, Sheffield University Waste Incineration Centre, presented the role of thermal technologies in using non recyclable waste residues to "mitigate UK energy poverty and climate change" and called for the government to place a priority on district heating and combined heat and power (CHP).  He stated that one tonne of waste was equal to one barrel of oil.

Jane Green, of the Zero Waste Alliance UK, added a word of caution for local authorities going down the incineratorenergy from waste route and that was concern for the impact on levels of sorted recyclates and confliction with the waste prevention message.

Having been catapulted into the waste scene three years ago, when waste was most definitely considered a very negative problem, there is an air about the sector that has transformed the landscape into one of great opportunity. Listening to talk of resource efficiency, economic development and green technologies depicted a scene of hope, underpinned by legislation that is taking this issue very seriously indeed.

This was reinforced by Lord Resedales closing comments, highlighting that politicians are now taking a real interest in waste and that is going to the key issue of the next five years, having moved significantly up the agenda.  He also added that energy prices are going up 20% this year and from now we will see a close connection between the areas of waste, energy prices and resource management.

It will no doubt be a sector rife with commercial opportunities as pre-existing and emerging players ptich for new opportunities and fight for survival over the next few decades.  I just now hope that the solutions that shine through will be those that are best for the environment, the economy AND our societies and that the voice of local communities will play a key role in the future of waste.

This blogpost serves only as a summary of Thursdays seminar.  For full details, transcripts, along with delegate lists and speaker biographies can be ordered from the Westminster Energy, Environment and Transport Forum.

Other publications to look out for through June are Wraps new business plan, which will be published on Tuesday and the long awaited Waste Review, which will be published by Defra soon after.

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Mothers for other mothers please help all you can this Mothers Day

Natasha Kaplinksy, one of the supporters of the Missing Midwives campaign

I really wish you could have been in the room with me yesterday.

I attended Save the Childrens press conference for the launch of its Missing Midwives report, a report that highlights the discrepancies around the world in something so natural as childbirth and the deaths that occur, simply by not having the necessary healthcare or education available.

I know this subject is "off topic" for a blog that normally discusses waste, but poverty is another issue about which I am very passonate and I believe that in many ways the subjects are connected simply through the imbalances that exist between the wealth of developed countries and the poverty of the under-developed world.  Yesterdays event certainly highlighted these contrasts.

Just before the press conference started, I had an unexpected opportunity to interview broadcast journalist Natasha Kaplinksy, who is one of the high profile supporters adding their voice to the campaign.  I asked her to tell me more about the issues and what ordinary people like me can do.

Natasha began by introducing the most appalliing statistic that around the word 1000 women and 2000 babies die every single day, for what she describes as "for just the want of a bit of extra bit help".  She went on to highlight the fact that at birth, there exists the greatest contrast between the developed and under-developed world in that just 1% of women in the uk give birth alone compared to 94% in countries such as Ethiopia.  Perhaps the most startling statistic of all was that in Rwanda 400,000 babies born every year yet there are only 46 midwives across the whole country.  By contrast in the UK there are 26,825 working midwives helping to support 749,000 births per annum. Now thats a statistic that makes me feel lucky.



As a mother of  two children delivered safely by health professionals in the UK, of which one was a very long and complex birth, I cant even imagine what it must be like facing childbirth without any medical support.  However, having attended yesterdays conference, I can now see how something that is such a joyous occasion for many women and their families could easily be described as a death sentence for many more.  And experts such as the Royal College of Midwives Frances Day-Stirk, are calling for action and education to make more midwives and healthcare professionals available worldwide and to tackle the Millennium Development Goals that are committed to reducing both child and maternal mortality

Frances Day-Stirk, Vice-President of the International Confederation of Midwives

and Director of Learning, Royal College of Midwives.

 
The message that came through yesterday, which was really loud and clear, was that the solutions that need to be put in place arent complex and as a global society we can make a difference.

Justin Forsyth, Chief Executive of Save the Children UK said,

“We are calling on rich and poor country governments to put health workers at the heart of their plans. World leaders pledged to do just that last year, but now they need to deliver the funds and political will to support this pledge. Without it, mums and babies will continue to die needlessly every day.”

As I listened to the tales of those who had visited some of the countries that need help, I could understand how such action could make a real impact, whether its training more midwives to help with births or providing mothers with home-birth kits that include something simple as a sterilised razor blade to cut their own umbilical chord without risk of infection.  Yes, many new mothers really have to do such a thing and a clean blade can make a huge difference to reducing the child and maternal mortality rates.

Justin Forsyth, CEO Save the Children, Natasha Kaplinsky, Dervla Kirwan and Midwife Suzanne 

describe their visits to affected countries that need better healthcare provision.

Returning to my initial interview with Natasha Kaplinksy, as our family puts in place arrangements to celebrate Mothers Day tomorrow, its her words that strike a real chord with how that fits into our global society. And thats "That we remember how lucky we are and that we can make a difference. We can all make a difference, by making small changes to our lives we can save other peoples lives.  Its such a small thing they need."


She also added, "The statistics blur the reality because they are so huge, but if we think about helping one person at a time, that really does make a difference. We just need to remember that a mother in any of those countries loves their child as much as we do and every mother wants the best for their child".

And thats what really caught in my throat. I cant speak for anyone else, but when I see those awful images on TV, I just see tragic pictures of suffering thats so immense it seems beyond our control and so far away.  However if it were our friends or family that suffered the same lack of care, wed be able to kick up much more of a fuss.

But I do feel optimistic that as individuals we can enable change and Im saying this not to just readers from the UK but to visitors I know who come from across the world too.

Of course, Save the Children offices around the globe will always value any fundraising initiatives and donations that can support urgent causes like this, especially as for every £100 raised it means a midwife can be trained.  However, they would also value any part you can play in raising the issue with your own government representatives too. With the United Nations summit taking place this September, your voice can help world leaders to pledge their political will and the funds to go with it, raising the profile of this issue when it comes to money that might already be ringfenced for development aid.  Emailing your MP, Senator or whatever their official title may be, is a simple action that most of us can do, as well as sharing relevant links on Facebook and Twitter to spread awareness amongst our friends online.

But Ive only been able to share a tiny glimpse here.  For more details, you really should take a look at the Save the Children website, where there is much more information about the Mothers for Other Mothers campaign as well as a full copy of the Missing Midwives report.

And to see the inspirational impact that Save the Children has, please do watch this video. In a world so large, investment in 350,000 midwives shouldnt be beyond our international capabilities, should it?

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Missing Midwives is part of Save the Childrens No Child Born to Die campaign.  Save the Children helps tackle child poverty in the UK and in over 120 other countries. More information about the charitys achievements and how you can support its work can be found at www.savethechildren.org.uk.
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