My pledge for National Zero Waste Week decluttering my kitchen the final frontier!

Yes, you heard it here first!

Im going in!

Venturing deep into my kitchen, where for the first time in nine years I am going to attempt to clear out all the cupboards, banish the clutter, get organised and prepare myself for the new school term!

And that is my pledge for National Zero Waste Week, which kicks off on Monday.

The theme this year is to encourage participants to do that "one more thing" to reduce waste.

When I thought about what I could do, I knew that as we already recycle all we can, the only thing left to tackle was food waste. We still have some, not an enormous amount, but some food waste all the same.  And with the wormery still out of action, its the main thing that gets sent to landfill, along sweet wrappers and crisp packets.

I thought if I pledged to use up what we have in the fridge during National Zero Waste Week, and try not to go shopping until wed done that, it would be easy.

Then I thought again.

Thats like putting a sticking plaster on a broken leg.

The truth of the matter is I CANT STAND MY KITCHEN!
 
These days, I spend as little time in there as I can get away with and yet underneath I am a bloody good cook with a sense of adventure for creating good food.

But I need space to create.

I simply dont have it.

And its all got on top of me.

Our kitchen is tiny and as the household has become busier and busier, the space has become more and more cluttered. My previously much-loved gadgets,such as the yoghurt maker in the photo above, have become unused and gather dust, supporting bowls that cant even be squeezed into cupboards for lack of room!

All too often, when Im at my busiest, I take one glance at the kitchen, and sigh, before scooting the family off elsewhere.  Then follows the guilt of trying to rescue perishables in the fridge before they die a certain death. And it is here that I sometimes fail.

So Ive decided that this vicious circle must stop!

I need to clear out the stuff that I will never use again, rehome it or recycle it and find some space in the cupboard so that I can clear the worktop.

I must also decide how much I really need those gadgets and cookbooks.  The breadmaker, juicer and yoghurt maker all sell the idea of such a lovely lifestyle, but if they clutter up the workspace and make me feel too disorganised to use them, is there any point in keeping them?

And as for the sound effects that add to the atmosphere, my washing machine and dishwasher have both started groaning like a poor elephant with a hernia.

It really doesnt create a relaxing environment, so Im going to see if we can get them repaired.

Then maybe, if I make it safely back from my excursion into the unexplored corners of my freezer, I will finally have the quiet, uncluttered, well-organised kitchen I dream of...

... and the creative space I need to avoid food waste!

This National Zero Waste Week pledge may be my toughest challenge yet, but Im rolling up my sleeves and going in and hopefully I will feel better for it. Admittedly, I may need some gin first to avoid the lemons going to waste!

_______________________________________________

To keep up with National Zero Waste Week, follow @MyZeroWaste on Twitter.  Now in its fifth year, the awareness campaign is really gathering momentum with a whole host of industry leaders, politicians and celebrities making personal pledges, and even before the week starts, over 800 people have signed up on Facebook. So it would be great if you could join in and do that "one more thing" to help tackle the worlds waste. Just one more thing!  And I doubt it will be as tough as my blimmin kitchen.

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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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Im feeling all decluttered after National Zero Waste Week

What a week!

I must have been absolutely out of my mind to suggest that I decluttered my kitchen for National Zero Waste Week. Nothing like pressure eh!

When I first mentioned my plans to my husband, he threw me one of his looks, accompanied by hands on hips, warning me that surely Id got the wrong idea.  That really, I shouldnt aim to chuck so much out during a week intended to slim our bin.

Having ventured nowhere near the far corners of some of the cupboards for... er... 5 years, he had a point.  I really didnt know what I would be up against!

But look!  The overhaul of the kitchen cupboards didnt impact on our rubbish at all. 

That small bin bag, pictured above, is the sum of our landfill rubbish last week, despite getting rid of a load of stuff!

If I had attempted the declutter five years ago, it would have been a different story.  Not least because I probably wouldnt have gone to the trouble of sorting it.

These bags full of unused baking equipment and storage containers would still have probably gone to charity.

But most of this junk, now destined for the reuse ecycling skips at the Household Waste Recycling Centre would have no doubt ended up in the bin! Thankfully, these days our local facilities include containers for broken hard plastics and small electricals, which helps tremendously when youre in the midst of a blimmin good clear out!

And as for this wonder drawer of mixed tat, my impatient hand would have dumped it all in a bag and got rid of it within minutes.

Instead, I set aside an hour to sort it properly, sending some random bits of plastic off for recycling and organising the rest of the stuff so it can be easily found and used.

Even the freezer, where our leftovers historically suffer a frozen death, received a visit from the decluttering hand, which helped to salvage a sausage casserole, a packet of mince, some fish, a dozen chipolatas and some bacon rashers,  This enabled me to happily avoid the supermarket for a week, using up what we already had.  I am such a lazy defroster and rarely plan ahead, the freezer proved to come up trumps as a right little goldmine during Zero Waste Week.  My aim now is to gradually work through the rest of the contents and relieve more space so that I can use it more efficiently.

But did I really achieve my overall aims last week?

Yes! I believe I did!  Working my way through this.

And creating much needed space in the cupboards to achieve this!

What pleases me most is that I am finally in control of the contents of my kitchen.  It took five days of sorting and clearing and no area has been left untouched. What helped me along were the wise words of a friend who reminded me that unwanted stuff left at the back of cupboards was just as wasteful as if it had been dumped into landfill. I am now confident that everything that I have kept will be put to good use. All the unused clutter has been rehomed and will no longer be wasted.

Of course my key aim was to create much longed-for space, so that I can put my creative culinary skills to good use again and be far better at avoiding food waste.

I can already see the return of the old me and I have been busy cooking up the random contents found lurking in the fridgefreezer. And having rediscovered a whole cupboard of flour to use up, benefiting from that space once more has really proved to be the icing on the cake!

I now wonder which room I should tackle next!

So thank you to everyone who left supportive comments as well as all the Twitter crew who cheered me along during the week. 

As well as having my head firmly in the kitchen cupboards, I have also been busy waving the flag locally in Suffolk for National Zero Waste Week.  Huge thanks to BBC Radio Suffolks Mark Murphy and James Hazell for giving me some much appreciated airtime.  And a major round of applause to Barry Peters, the editor of the Bury Free Press, for taking up the Rubbish Diet Challenge and doing a marvellous job for his own Zero Waste Week.

Well done to MyZeroWaste for an amazing awareness campaign for 2012. I was proud to support it.  For more information about what else was going on around the country, visit www,myzerowaste.com.

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Whats in store for National Zero Waste Week 2011

Ive just realised that the title of this blogpost makes it look like I run a shop.  So apologies to anyone who thought I might be doing a stock-check or reorganising my merchandising cabinets with a special twist for Zero Waste Week.

Sorry, this is more of a talking shop than a retail space, but if there are any stores who are applying innovative ways of reducing the amount of rubbish they stock, then please do share your news here. After all, the theme of National Zero Waste Week 2011 is "Reducing waste away from home", so if youre doing anything to help reduce the amount of trash that you pass on to your customers, then your comments will fit in nicely.

So what is happening at Almost Average HQ for Zero Waste Week?  Well, unlike my very first attempt back in 2008, Ive had diddly-squat planning time.  Not that Im good at planning anyway, but I suppose five minutes preparation would have helped things on the homefront, as would actually being at home, instead of zipping around the country on a secret mission.

Of course it would have also been useful to have reminded my husband and kids last week, particularly to avoid the surprise of arriving home this weekend to much excitement that theyd treated themselves to a huge multipack of crisps and 20 blimmin Capri-Suns.  Someone must be having a laugh!  We never normally have such things in the house, not necessarily due to being pedantic about packaging, but weve got no room in our cupboards for starters, and besides I dont trust my willpower!  But great timing eh!  Bought just in time for Zero Waste Week.

So things on the homefront will be more of a challenge than usual then!  Thats why the kids have gone into battle against my husband to see who can create the least rubbish this week!  Personally,  I think Ill leave them to it.

But of course the focus of this years NZWW  is reducing waste away from home, so whilst head-to-head challenges are taking place behind closed doors, Im more interested in opportunities to reduce waste while out-and-about and will be keeping my eyes peeled for good practice as well as being on a personal mission to avoid superfluous bits of plastic that commonly pop up in the catering trade.

Im travelling again at the end of the week, so will make sure Im appropriately kitted out to avoid all the rubbish that typically gets thrown at you when on the road.  Having read that sentence again, it sounds like Ill be wearing protective shields and defending myself with some form of waste-busting laser gun.  Im sorry if that makes the reality of a refillable coffee cup and water bottle sound far less exciting.

This week Im also on a mission to get more recycling bins on the streets of my local town.  I know were pretty lucky to have two, but for the size of the town thats pretty pants, especially as theres not even a single recycling bin in the town centres Abbey Gardens.   So this week, Im taking the attitude of  "if you dont ask, you dont get" and proverbially speaking, getting off my backside to wing over an email to some local authority officers and councillors.  Ill also email my MP, asking him to look at the wider picture at a national level.

And on the subject of bins, Im still on the hunt for photos for the 1000 Bin Challenge.  Its the final week, so Im going to have to do a tally soon of the number of photos that Ive collected over the summer.  Ive got a sneaking suspicion that I am nowhere even near the 1K target, so Im going to need your help more than ever.  To find out how you can help, pop over to www.1000bins.com and send in photos of any recycling litter bins that you spot in your town.  You may even be in with a chance of winning a georgeous ring pull clutch bag by Bottletop or a fabulous Waste-busting kit from Onya.

So I think its safe to say National Zero Waste Week 2011 is officially launched at Almost Average HQ.  Huge thanks to Mrs Green at My Zero Waste for organising it.  To find out more about how you can get involved, visit www.myzerowaste.com, where youll get more tips than you can shake a stick at.  And if you want to get up-to-date with what you can recycle in your area, pop over to www.recyclenow.com for the official lowdown.

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Week 15 down 46 lbs and counting

Finally, I found Betty Lite bread... it took 15 weeks, but I managed to find it.

The elusive 100% whole wheat bread that yields you 2 full slices per day (more tangible food than any other bread item) can be found in Ottawa at the Produce Depot on Carling Ave, or at the Independent Grocer on Bank Street by Hunt Club. Its not on the Gatineau side, thats for sure. What a nice change it is to finally have some toast for breakfast, or a cold cut sandwich for lunch. Mmmmmm

I was quite tired this week though. It may have been the combination of work burnout and just waiting for vacation to come, or the diet. I was being lazy and taking my K-Lite tablets twice daily. However, the nurse on Friday told me to break it up quarterly - the K-Lite is so fast acting that my body probably needs he more frequent intake throughout the day to help with the energy level. Im not so sure about that. Its Saturday today, and my first day of vacation. Im still feeling quite bagged. (Note to Reader: As luck would have it, after writing this, Aunt Flo paid a visit. I shouldve known, since that usually knocks out my energy...)

I learned a valuable lesson though that you just cant put anything past the ketosis-o-meter. I attended a gathering on Tuesday night with colleagues and nibbled on what looked to be an innocuous cracker. However, after one tiny nibble, the pumpernickle, sunflower seed and obviously sugar-encrusted morsel stopped my fat-burning cold. My punishment? Two days relegated to diet isolation for me from the nurses - no fruit for two whole days. My consolation? I could load up on three jello cups in lieu. Hmmmm....

Luckily after my two days fruit-penance I was back to a two (++) burn and didnt seem to lose and fat-burning momentum.

As a treat, I started my vacation last night with a jaunt to the National Arts Centre last night to see the touring Broadway production of Grease. A super show, with a special treat of meeting Taylor Hicks of American Idol fame. I like his music, so as I sent my son in line to get a CD signed, Taylor glanced up at me and gave me a nice warm smile and we locked eyes. Feeling like a million bucks in my skinny jeans and jacket, I felt like a million bucks. What a handsome guy...how attractive I felt!

Plus, when I came home, my mom had arrived for a visit for the period of our vacation. I hadnt seen her for four months - since before I started the diet. She was utterly dumbfounded when I walked into the house. She said "wow, what a difference - how beautiful I looked - that I looked fantastic." My mother-in-law was also visiting this week and whispered in my ear that she was so proud of me. It makes me feel good to know others see the difference.

Every weigh-in day I come home and proudly say to my husband, "Guess what I weigh now!?" On Friday he smiled lovingly at my exhortation of "161"as my new lowest weight, then tongue-in-cheek says" Not good enough!" We both know my goal is 140, so he eggs me on to keep going, all the while giving me a nice smack on the butt. Our little game.

However, Im proud most of myself - to give myself this gift of health and to let me return to my sense of self and image.

And so, with a final leg of 21 lbs to go - a little over 1 month left - I can honestly say that Im not in the homestretch, but in it for the longhaul.

Ill never be finished with the Bernstein program. Once I reach my goal weight I will be a lifer.

I never want to lose this again - my health or my shape or my happiness.

Only 21 more lbs to go (or a little more than one month left) to reach my goal of 140. Steady she goes....

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THE 3 WEEK DIET SECRETS 21 Days from Right Now!

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3 Week Diet Secrets like a celebrity?

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But what I am going to promise you is this: If you dedicate yourself over the next 21-days and follow The 3 Week Diet as outlined, you will be walking around with 12 to 23 pounds of body fat gone from your waist, hips, thighs, belly and butt. Your clothes will be looser, you’ll look healthier and more attractive…and you’ll have more energy than you’ve ever had in a long, long time.                      

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Confessions of a rubbish blogger for Recycle Week

Blimmin eck, its Recycle Week!

The 9th one apparently - although Ive only ever been aware of the last 5.  I reckon I must have been sleepwalking beforehand, probably too busy at work or with the kids, or doing the washing up, picking pins out of the wall or probably flossing.

Well it is a bit of a bizarre thing to have on your kitchen calendar isnt it!

"Recycle Week whoop whoop. I love a bit of that!" isnt quite the typical cry to be heard in the average household, unless of course you happen to be someone entrenched deeply in the recycling sector and cant wait to make a big noise this week.

So, seeing as Im pretty much of a waste groupie, with one leg dangling inside the recycling industry whilst keeping the other one safely on my home turf near the kitchen sink, I thought I ought to contribute in my own way and confess a few things that might bring hope to you all....

Gawd help us!

Here goes.

Sometimes, dare I admit, I get caught without my resuable bag. Yes, mostly I juggle, partly to stand by the the refuse principle and sometimes to replicate the challenge of Buckaroo, but on a few occasions Ive had to give in.  But eh! I have refused plastic bags in Harrods! Yes Harrods, the place where I would once go just to get my hands on one of their shiny green carriers! So I reckon my halo remains intact, even if on the rare occasion it might look a bit dangly!

I once called my sister a waster! I was five. She was two. She was wasting her food. I got told off for swearing. I was simply being truthful. Tact was never my strength.


Many people think I live at the recycling centre!  I dont. I only pop in when passing, which might be once every 4-6 weeks. Thanks to a number of joint projects, I now have a Recycle for Suffolk hi-vis jacket but I promise you all, I never attempt to impersonate a recycling operative, that would be mean to the professionals and the unsuspecting public.


I can be a real prude! So when asked by an Irish radio presenter, about the one thing we should never send to landfill, to this very day I still dont know why I blurted out sanitary towels. Still blushing, I think I should have said food waste instead, even if I was secretly proud of getting over my hang-ups and abandoning the disposables. I fear it was too much for both me and the unsuspecting man on the radio, let alone his audience!


Ringing up my local councils waste strategy officer to ask where I could recycle my husbands old pants, just a matter of days before we did a joint presentation, did nothing to end my blushing or help my professional reputation! But bagging them up and dropping them in the textile bank did make me feel a whole lot better, as well as knowing what to do with the dodgy old loo seat!


Kevin McCloud once took a shine to my lovely upcycled handbag, which is made from old redundant firehose diverted from landfill. When he asked to look inside, I became utterly embarrassed that it had been a long while since Id last emptied or recycled its contents. Always be prepared has since been my motto, even if in reality, I still use my bag as a mini waste transfer station.  From that day I have not let anyone else peer within!


One of my scariest moments was during filming for a TV documentary when I had to go through a familys rubbish that was spread out on their lawn, within minutes of meeting them. Apparently the director got that idea from this very blog.  However, I dont remember writing anything about me personally emptying out bags of doggy doo.  Thank goodness for the protective masks, even if the elastic did break frequently, adding to the waste pile! It was worth it though. By picking out all the things that could be recycled locally, stuff that could be reused as well as disposables that could be replaced with longer lasting alternatives, the family reduced their rubbish even further during the week that followed.


And finally, there is the matter of my own rubbish. Despite forever pushing towards the road towards Zero Waste, we still have some rubbish that unfortunately has to go to landfill.  Things like confectionery wrappers, crisp packets, toothpaste tubes and other types of multi-material laminate packaging, plus the odd scrap of food waste, when our wormery needs a pepping up or if, like any other household, things havent quite gone to plan.

I admit that we are lucky to live in a part of the country where the recycling services are extensive, where we can recycle almost every type of plastic packaging in our kerbside bins as well as hard plastic such as broken kids toys and coathangers at the countys Recycling Centres.



The moral is that recycling services are improving all the time and councils across the country are using Recycle Week to help boost awareness of what can be done to reduce waste locally, whether its encouraging you to recycle all your plastic bottles or to find out more about organic waste.

So if youre not up-to-date with the latest facilities in your area, it really is worth logging onto your councils website to find out whats happening, or visiting www.recyclenow.com.  And if youre a newcomer to the whole idea of wastebusting, especially when it comes to food, youll find even more advice at www.lovefoodhatewaste.com.

And my last piece of advice is, no matter how daft your recycling query might be, dont be shy about calling your council.  The worst thatll happen is youll cheer up someones day and at best, youll know what to do with that thing thats been niggling your recycling muscles for far too long!


_________________________________________________________

Blogger disclaimer: In the climate of sponsored blogs, Id like to clarify that this blog is totally independent of Recycle Week and all websites listed above. This post is not sponsored. I just know a blimmin useful resource when I see one!

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Climate Week 12 18 March and my Twitter interview CWCuisine

 Climate Week on Twitter

Next week is Climate Week, Britains biggest climate change campaign, which is raising awareness of the small changes we can make in working towards a more sustainable future.  Im proud that Week 8, the finale week of The Rubbish Diet challenge will be running alongside it.

Reducing waste is a key step to living more sustainably, bringing benefits from energy saved through recycling as well as preventing embedded resources being wasted across the whole of the production and supply chain.  That especially applies to food and this will be something close to the hearts of those who are attempting the Zero Waste challenge for next weeks Rubbish Diet finale.

Its great that one of the initiatives organised by this years Climate Week campaign is Eat Low Carbon, encouraging consumers to reduce food waste, by shopping more carefully and using up leftovers, as well as other more sustainable options such as eating less meat & dairy and choosing local and season food.

I was invited by Climate Week to participate in a Twitter interview, ahead of their campaign, about my thoughts on food waste.  Heres a copy of the interview from this morning.  #CWCuisine is the hashtag used to help track discussions about Climate Week Cuisine.

Climate_Week: @KarenCannard How did the Rubbish Diet project begin? #CWCuisine

In 2008 I took the @stedsbc Zero Waste challenge.I was shocked how much food waste & other resources I’d junked #CWCuisine

Climate_Week: @KarenCannard I see... So what made u get interested in campaigning abt #FoodWaste? Why is it important to reduce our food waste? #CWCuisine

Firstly, reducing food waste lowers the impact of methane, a GHG released from food left rotting in landfill. #CWCuisine

Reducing food waste also reduces the embedded water & energy from farming, production, packaging & transport. #CWCuisine

For example, according to @WRAP_UK, 2,400 litres of water are needed to produce just one burger. #CWCuisine

Climate_Week: @KarenCannard Wow "2400 ltrs of water for 1 burger!" Those are some powerful stats! What easy tips do u have for reducing waste? #CWCuisine

Keep a food waste diary.Don’t buy things that regularly get thrown away & freeze unused food before use-by date #CWCuisine

Avoid plate waste by reducing portions. Let ppl help themselves & follow @toogood_towaste’s doggy bag campaign #CWCuisine

Climate_Week: @KarenCannard Those are some powerful & EASY tips. What do u think the government can do to encourage ppl to cut back on waste? #CWCuisine

Local government is doing a great job with the #lovefoodhatewaste campaign but more could be done via schools. #CWCuisine  

The @schoolfoodtrust is leading a Food Waste Heroes campaign & this should be adopted by every UK school. #CWCuisine 

Climate_Week: @KarenCannard So motivate & mobilise the public much as possible then. Does reducing your food waste have any economic benefits? #CWCuisine

Absolutely, the story about my accidental ornamental melons shows how I saved £300 alone. http://bit.ly/wd3WGe #CWCuisine 

And on average, households could save around £50 a month by reducing food waste #CWCuisine 

Climate_Week: @KarenCannard So we can all save a pretty penny then! What’s ur favourite #CWCuisine recipe from the #ClimateWeek website & why? #CWCuisine

Oooh it has to be the Turkish Roasted Veg from @itvthismorning’s Phil Vickery. Great for spicing up British veg #CWCuisine 

Climate_Week: @KarenCannard @Foodcycle has given our EatLowCarbon action some great recipes for using up leftovers.Do u know of any other such rec sites?

My favourite sites are @turquoiselemons’s monthly #foodwaste challenge, @myzerowaste and http://www.lovefoodhatewaste.com #CWCuisine

I hope you enjoyed the interview and the challenge of me trying to squeeze my usual verbosity into 140 character answers.  It was fun.

 

More information about Climate Week can be found at www.climateweek.com. There are some great recipes in the Eat Low Carbon section, including a competition to register your own.  Live updates about the week can also be found by following @Climate_Week.

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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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3 Week Diet Secrets like a celebrity Lets Investigate How

THE 3 WEEK DIET SECRETS is a revolutionary new diet system that not only guarantees to help you lose weight — it promises to help you lose more weight — all body fat — faster than anything else you’ve ever tried.          

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3 Week Diet Secrets like a celebrity?

       

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The 3 Week Diet Reviews 21 Days

The 3 Week Diet Reviews

The 3 Week Diet by Brian Flatt is a foolproof science-based diet that contains tips for people to stay motivated to slim down and eat healthy. People will be eating a nutritious diet which is filled with fresh foods that help keep a person’s carbohydrates low to moderate. It reveals underground fat-burning secrets of elite body builders, celebrities, and fitness gurus.

THE INTRODUCTION MANUAL  | BEST WEIGHT LOSS PROGRAM:

The Introduction Manual is more than just an introduction to the diet. Instead, it discusses the science behind how we gain and lose weight as well as what absolutely needs to be done to attack that stubborn body fat that, until now, has been so challenging to get rid of.

In addition to this, The Introduction Manual will discuss the specific recommended supplements for this diet to be ultra-successful and the science behind those supplements, and how they help you lose fat, increase metabolism and become much more healthy and energetic.

WORKOUT MANUAL FOR THE 3 WEEK DIET: 

While The Diet Manual alone will produce truly amazing amounts of fat loss, The Workout Manual can help you to nearly double your results. This was specifically designed for those who don’t have time to go to the gym every day—but it also includes a gym workout for those who do. And even if you don’t like to work out, I’ve developed an exercise program that provides “no excuses” because they take just 20 minutes a day, 3-4 days per week.

The simple fact is, exercising for fat-burning is not about spending hours in the gym everyday. This is because fat loss is dependent on intensity—not time. Yes, it’s true you can lose weight spending an hour or so on the treadmill—but you’re never going to get rid of the stubborn body fat that way. The key to smashing fat-loss plateaus lies in short and intense, full body exercises that get every muscle in your body metabolically active.

When you add a quality workout program with The 3 Week Diet, you truly have the ultimate “knockout punch” for extremely fast fat loss. The Workout Manual also includes my ultimate Midsection Miracle Workout, which contains the only two abs exercises you will ever need if you desire a set of 6-pack abs. Many have said that this exercise alone is worth much more than the price of my system!

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The 3 Week diet Plan Review

This is a 3 week diet system that allows you to lose up to 23 pounds permanently in only 3 weeks!!!

This 3 week diet plan is compiled by Brian flat who is a health coach and adviser. In this 3 week diet plan she showed us how to lose weight up to 23 pounds in only 3 weeks. 3 week diet system is a 96 page guide which is fully scientific and guaranteed.

Here are some reviews for this 3 week diet system:

Coleen L. : "I am excited to take on this  3 week diet plan. I love the material, it is so easy to read, understand and make sense of the different phases and how exactly each phase provides the change to your physique. Its an easy knowledgeable read and super plan."

Denise W.: "Brian Flatts 3 week weight loss program was pretty accurate, straight and useful, Ive tried it for almost a month now and remarkably lost 40 pounds. Highly Recommended."

Caesar M.: "I saw your weight loss program in one of the fitness magazine and read few story of how successful it was. So I tried it and I prove it to myself with proper diet and exercise plus The 3 Week Diet, nothing is impossible."

Julia Z.: "3 week diet system is the most USEFUL weight loss program ever! and it might be the cheapest! I lose many many pounds than I expected! so much help achieving the confident Im looking for."

Sophie G.: "I cant believe I really lose 24 pounds in just 3 WEEKS! I dont even feel that I was doing a diet, their methods and systems were very easy, convenient and reliable! Its just really amazing! I love their physical stage. I highly recommend this 3 week diet system"

Martha k.: "Every who want to have a faster weight loss should probably tried this or switch to this system, its very affordable yet very effective."

J W.: "This was a great diet and I lost fat/weight with this faster than I ever have with any other diet program! I lost 14 lbs in the 21 days and 8 inches (2 off my waist). I have done much research on many diets and have been eating low carb for several years. I know quite a bit about dieting, calorie restriction, etc... But I actually still learned a lot in these three weeks. If you give back to eating Doritos and Twinkies, yes you will gain weight back. But this duet is built such that you could definitely keep the weight off when you go back to eating "normal". had great energy while on the diet. If you are looking to lose weight fast and keep it off... I HIGHLY RECOMMEND THIS 3 WEEK DIET!!"

Mikaela B.: "This weight loss program was the most worth it program I tried! I even learn the secret tips from basic and up to professional way in dieting and it only comes to a very affordable price. Im thankful my friend recommend to The 3 Week Diet."

James B.: "This weight loss program is the real deal! The results are very satisfying, worth it to the last cent! More Power to The 3 Week Diet."

Julia P.: "Before I barely lose any pound when doing my diet until I found The 3 Week Diet which really fasten my diet, with just 2 weeks I lose 15 pounds and I never expect it would be that fast!"

Cynthia Z.: "I doubt this weight loss program at first, thinking Ill get the same result from other weight loss but I prove myself wrong when I lose 19 pounds in just 10 days! I couldnt believe how great this weight loss program is."

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2 Week Shopping list

Fruit-
1 package blackberries
3-4 peach
2 packages blueberries
2-3 pear
4-5 cucumbers
1 grape fruit
1 Kirby cucumber
2 Granny smith apple
2 fig
1 baked sweet potato
1 cantaloupe
1 lime
2 red delicious apple
1 bag frozen dark cherries

Cheese-
1 large container fat-free ricotta cheese
1 large bag Parmesan cheese
1 medium container Greek yogurt
1 small bag cheddar cheese
1 large bag part-skim mozzarella
1 medium container fat free feta
1 medium container Plain yogurt
1 package skim mozzarella cheese sticks
1 small package plain cottage cheese

Nuts-
1 bag pecan halves
1 bag bag sunflower seeds
1 bag flax seed
1 bag hazelnuts
1 container natural peanut butter
1 bag walnuts
1 bag pistachios
1 bag sesame seeds
1 bag pine nuts

Meat-
18oz of chicken
2 slices roasted turkey
1 slice uncured ham
8oz salmon
8oz pork tenderloin
4oz flank steak
6oz white meant turkey burger
1 dozen eggs
4oz scallops
4 shrimp
4oz canned salmon
2 (2oz each) skinless chicken tenders

Veggies-
1 container artichoke heart
1 can black olives
1 head Cauliflower
2 Artichokes
4-5 asparagus
2 heads romaine lettuce
4 red onion
3 avocado
2 container grape tomatoes
2 green bell pepper
2 yellow Pepper
1 package mixed greens
1 container edamame
2 lbs green beans (fresh)
2 beets
4-5 carrots
3-4 celery
1/2 lbs water chestnuts
1 container baby spinach
1 package mushrooms
1/2lb Brussels sprouts
1/2lb kale
6oz firm tofu
1 vine plum tomatoes
2 radish
4 cucumber
2 heads broccoli
2 plum
broccoli rabe
1 package arugula salad
2 cups zucchini crudites

Herbs-
cinnamon
basil
grape seed oil
dill
pepper
sea salt
ancho Chile powder
garlic
cumin
mint
cilantro
flat leaf parsley
paprika
garlic powder
onion powder
red pepper flakes
oregano
ground cardamon

Liquid-
Olive oil
lemon juice
red wine vinegar
balsamic vinegar
fat free milk
walnut oil
fig vinegar
pomegranate juice
raspberry vingertte
spicy brown mustard
honey
almond extract
light butter milk

Breads-
1 loaf Oat nut bread
1 loaf whole grain bread
cinnamon oat-bran crunch
oat bran flakes
wild rice
1 loaf pumpernickel bread
oatmeal
whole wheat flower
almond meal
safflower

Other-
green tea
chickpeas
endive
salsa mix
popcorn kerlnals
raisin
black bean soup
dark chocolate
turbinado sugar
baking powder
baking soda
Black eye peas
lemon artichoke pesto
almond butter
marinara
salsa
guacamole
Dijon mustard
soy sauce
hummus
lentil soup
pumpkin puree


((some of these things.. the no perishables just go a head and buy in bulk.. most this stuff come in sizes bigger then listed, wont hurt to buy the extra))

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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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The Friday Journal Week 2s rubbish highlights

So, hello you wonderful gaggle of bin-slimmers! Its almost the end of Week 2 of The Rubbish Diet challenge and what another fantastic week its been, with our EIGHT households dotted around the country - and New York - facing up to the challenges and in most cases overcoming their frustrations to reduce their waste.  Its been brilliant to see them reporting back on local recycling facilities that theyve discovered, and not just those provided by their local councils but opportunities supplied by chain stores too, which have take-back facilities for plastic film (e.g. supermarkets), batteries (e.g. Robert Dyas) and small electricals (e.g. O2 stores recycle digital cameras, iPods as well as phones).  As this week is all about shopping habits, its a great reminder to keep your eyes peeled for stuff that you can recycle when youre next in town.

And talking of eyes.  That photo up there in that top right hand corner, is by no way my attempt at creating an air of authority over our waste-busters.  Its more of a reminder that my personal highlight of the week has been my submission to middle-age with my commitment to varifocals. And with a 2-for-1 offer at Vision express, I decided to ditch the option of getting a free second pair of brand new specs and instead had my old reading glasses reglazed with my new prescription.  I cant even begin to tell you the joys at being able to see the screen properly.  Of course, if I hadnt chosen the reglazing option, I could have donated my old glasses to the Vision Aid Overseas scheme, for which Vison Express collected 10,000 pairs of spectacles in 2010.  If Im honest, Im now feeling a bit guilty for having had them reglazed and not donating them, but I only realised when it was too late. Other ideas for recycling unwanted glasses can be found over at MyZeroWaste.

Elsewhere, of more national interest, the £250m treasure chest to revert to costly weekly rubbish collections was launched today.  Rather than repeat myself, Ill recycle the blogpost that I wrote on the matter in September when the scheme was first announced.  It would be detrimental to revert to outdated weekly collection methods but hopefully the fund will enable those councils that wish to invest in diverting food waste out of landfill, to add such a scheme to their service.

News from plastics reprocessors also reveals that as more different types of plastics are collected, serious investment is still needed in proper separation methods to improve the quality of output from the recycling process, as well as harnessing a wider public commitment to recycle more plastic bottles within the household waste stream.  On the other side of the waste stream, it has also been highlighted that retailers are still finding waste reduction a key issue in their supply chains, despite making progress on their own operations.  It really does show that when you look at the wider picture, just like trying to improve things on the home-front, it can feel like three steps forward and one step back.


However, progress is being made throughout all aspects of the waste stream and highlights that every participant has a role to play!  And each effort counts, whether its the recently announced agreement amongst London bars & restaurants commiting to ditch the humble plastic straw,  or independent retailers like Mark Hall, pictured left, whose business provides a take-back scheme for customers to return their old Courtyard Chutney Co. jars.

For example, with each jar returned, customers receive 25p off their next purchase, which is great news for regular customers, Marks business and what he describes as "jar miles".  All jars, whether new or old, have to sterilised before use, so the process still saves the business money and with brand new sealable lids that conform to H&S regulations, jars can be back on display within days.

And finally, back to our bin-slimmers.  The most lovely surprise of the week was the news that Terry-Anna from Ipswich appeared on BBC Radio Suffolks Mark Murphy show on Wednesday with an update on her Rubbish Diet challenge. Having only created just half a rubbish bag of waste this week, she explained her strategy on-air.  Do listen in if you have a chance before next Wednesday.  Its a bit of a giggle and youll find it at 2hrs 36m into the programme.

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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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The shed is declared open for International Downshifting Week

Well, whaddya know!  If there was one thing missing in my life it was the attendance of an official opening, but not to fret, thats now done and dusted as tonight my good friend, author and broadcaster Tracey Smith, arrived in town and officially opened my shed!

Many of you might already know Tracey as the author of The Book of Rubbish Ideas, but her other passion is downshifting and this week shes on a tour of the UK to promote International Downshifting Week, which she founded seven years ago to help people discover simple ways to achieve a better work-life balance.

The week runs from 23 - 29 April and throughout her tour, Tracey has been visiting villages, towns and cities right across the country to encourage folk to think about not only what they can do for themselves but also how to help share skills amongst their communities.  Traceys community blanket project is a good example of this, where groups of friends have been gathering together this week to share their knowledge of knitting and create blankets that will be useful to vulnerable people during the winter months.

So after attending a "knit-in" in a friends garden in the heart of Suffolk - where I was proud to have contributed a couple of rows (anyone who knows me will easily recognise what an achievement that is) - Tracey returned home with me to officially open The Shed!

And its not just any old shed you know.  It really is my gateway to a better work-life balance, so it is appropriate that despite it being erected last summer, its now received its official opening during International Downshifting Week.

Its the place where I organise my seeds, blog, listen to the radio, read, catch up with my friends and on the odd occasion watch TV through the magic of Wi-Fi.  Its also been a physical place of temporary refuge where I once locked myself out of the house and huddled under a few blankets with the kids and some market provisions until my husband arrived home a few hours later.   I even had my first live radio interview from the shed in recent weeks too...a feature about sheds on our local radio station no less.

As Tracey Smith said whilst "opening" the shed this evening,  "Every woman should have one.  Tis a space to be creative and expressive".  I couldnt agree more.

So, should you ever be pondering a new 4x4 for your commute to work, I would strongly suggest a 6x4 instead.  It might not have wheels, but its sure got legs and can take your inspiration and creativity to new places, leading to new opportunities of which youd never previously have dreamed...even if those legs belong to the spiders who live there!

And bunting is of course optional!

"The Shed", as featured on BBC Radio Suffolks
  Mark Murphys Breakfast Show, 

For inspiration on how you can get involved with International Downshifting Week, more information can be found at www.downshiftingweek.com and if you are considering getting yourself a shed for either work or leisure-time, do check out www.shedworking.co.uk for ideas.

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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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Guess wholl be hanging out with Saints for National Zero Waste Week

Ive taken my husband there, my children, my mother and most of my friends in Bury and friends who visit from further afield, not to mention an eco-friendly fireman and an incognito waste campaigner.  So I thought its about time I introduced you to my favourite café to hit Bury St Edmunds too, where I hope you will join me next week to help celebrate an exciting week thats about to hit the blogosphere.

Yes, Monday sees the start of National Zero Waste Week, an annual social media campaign that promotes ideas for waste reduction. Developed and managed by the grassroots website www.MyZeroWaste.com, it is now in its third year, and for the first time is sponsored by Tetra Pak.

This year’s theme, ‘Cooking for Victory’, is supported by celebrity chef Brian Turner CBE, who will share how he views food as an asset on the MyZeroWaste website and will demonstrate “a compost while you cook” approach during National Zero Waste Week. The topics are a response to research by WRAP that reveals households throw away 8.3 million tonnes of food and drink every year, costing the average family in Britain £50 per month.

Enthused by the celebrity chef’s commitment to the national awareness campaign, I asked Saints Café if they would also be prepared to help inspire people at a more local level, serving me a daily “pot luck lunch” to showcase how delicious meals can be made from even small amounts of usable healthy ingredients that busy households might otherwise throw away.  Can you imagine my excitement when they said yes!

Saints Café owners, Engin Aga and Bernadette McAleer, said: "since launching earlier in the year, we have always placed a high emphasis on minimising food waste, sourcing seasonal and local produce where we can, cooking in small batches and fresh to order, along with running a careful stock control system to ensure that the ‘Zero Waste’ model is never far from being achieved.

“We are very excited about the project and are pleased to have the opportunity to demonstrate that efficient use of ingredients can reduce household food waste and save families hundreds of pounds a year too”.

Rachelle Strauss, aka Mrs Green, from MyZeroWaste adds "Im thrilled that Karen has teamed up with Saints Café to promote National Zero Waste Week locally. It would be great if other eateries across Bury and Suffolk join in too, inspiring their own customers with ideas to try ‘pot luck recipes’ at home in a bid to reduce the nation’s waste.”

Despite having reduced my waste by 95% since I started The Rubbish Diet in 2008, I know I’ve got lax over the summer and so it will be great to pick up some new ideas and inspiration from one of my favourite cafés in Suffolk. There is a real buzz in the UK at the moment, where professionals are even being signed up by production companies to share their knowledge with prime-time audiences on national TV.   It’s an exciting time for raising awareness locally.

Professional chefs are extremely talented in managing food as a resource and minimising waste and even Brian Turner believes there is a role for local chefs to promote their food efficiency skills amongst their own customer community in a way that is fun and accessible. He says “To all chefs - make the world a better place, buy well, waste nout and make a bit more profit at the same time, itd be daft not to.”

So if you fancy joining me next week at Saints for a coffee or even some lunch yourself, do pop in.  Ill be there enjoying good food and blogging from 1pm every day.  If you do, and can share a top tip or two, Ill even feature you on the blog!   But if you live too far away to come along, dont worry, Ill be sharing their top tips and recipes on the blog throughout National Zero Waste Week, before I pack up and attempt to use up everything from my fridge at home.

So how excited am I to have a legitimate excuse to be a lady who lunches!   Well the answer is very, so do keep coming back for all the updates and if youve got a blog, why not blog about it too.

National Zero Waste Week takes place from 6th-12th September. Anyone can pledge to join in at www.myzerowaste.com, where there will be prizes for the most inspirational stories and opportunities to share news on Facebook and Twitter. For further information about Saints Café, check out their website at www.saintscafe.co.uk.

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