Day 10: 16th April

Sunday roast: just half a very tasty free range duck breast means my carbon is only 2.72kgs today and calories back on track: just allowing for some minor indulgence over the next 2 days whilst coffee tasting.

In reality maybe we should consider combining the hard dairy & meat targets, as the later is a substitute for the former if health & greenhouse gasses are the main targets?

Morning (0.794carbon, 464cals, 50sodium, 0.2F&V)

1. 90g Kate's muesli (0.09 carbon assumed, 416cals based on Jordan’s)
2. 120ml semi skimmed milk (carbon 0.144, 40cals, 50mg sodium)
   
3. 2 moka espresso, fairtrade (0.56 carbon, 8cals)
   
   Lunch (1.167carbon, 641cals, 514mg sodium, 4.875F&V)
4. 100g roast Gressingham duck breast (0.41 carbon, 215calories, 160mg)
   
5. Roasted & caramelised vegetables (uncooked weights)
6. 10ml oilseed rape OSR oil (carbon 0.037, cals 90) –from Simon Mead’s farm just around the corner
7. 100g red onion: UK (0.059carbon, 38cals, sodium)
8. 100g carrot: organic UK (0.035carbon, 41cals, 60mg sodium)
9. 100g potato: M. Peer W Sussex (0.02carbon, 70cals, 10mg sodium)
10. 40g sweet potato: organic (est 0.04carbon, 34cals, 24mg sodium)
11. 50g sweet red peppers: Ramiro Spain (0.294carbon, 16cals, sodium)
12. 100g butternut squash: organic Argentina (0.222carbon, 37cals, 60mg sodium) 
13. Loads of Tring’s finest tap water (nil)
    
14. 25g bread-sticks (0.05carbon, 100 cals, 200mg sodium)
    
    Supper (0.6288 carbon, 357cals, 588sodium, 3f&V)
15. 300ml homemade roasted vegetable soup: 7 veg + homemade chicken/beef stock (est 0.6carbon, 300 calories, 200mg sodium- based on vegetable ingredients & other data sources) (assume 2 portions vegetables)
    
16. 80g stewed rhubarb (from the garden) & red currants (PYO) (0.01 carbon, 17cals, sodium)
17. 10g fair trade demerara sugar (0.0087 carbon, 40cals, sodium)
18. 75g 2% Greek yogurt (0.14carbon, 51calories, 25mg sodium)
    
19. 1g salt (0.0001carbon, 0cals, 388mg sodium) 
20. Loads of tap water (nil)

The targets:

• Calories 2300 - actual 1513
• Carbon 5kgs - actual 2.72kgs
• Salt 6g (2.4g sodium) - actual sodium 1177mg
• Meat 54g - actual 100g (week 2 cumulative 212g)
• Fruit and veg portions 5-8 - actual circa 8.1
• Fish 2 portion per week - actual 0 (week 2 cumulative 2)
• Cheese and butter below 50g – 5 actual (week 2 cumulative 35g)

Day 10: 16th April

First of the English (Hertfordshire) Asparagus in local Tesco’s today - heaven

3.6kgs of carbon and under 1800cals back on target, salt/sodium isn't really an issue whilst following this lifestyle, as I'm tending to avoid processed foods & snacks.

Tomorrow is traditionally roast lunch day and Monday & Tuesday I'm at coffee tastings so will be wined & dined (I hope) so keeping to the meat targets will be hard, maybe I'll use it to think about carbon & meat ramifications for Livewell?

 
Morning (1.762carbon, 584cals, 565sodium, 3.25F&V)

1. 250ml fresh Kentish apple juice (0.4carbon, 132cals, 5mgsodium)
2. 2 rounds toast (circa190g Vogals from freezer) (0.19carbon , 190cals, 420mg sodium)
3. 2medium eggs poached: organic (0.3carbon, 156 Cals, 140 Sodium)
4. 90g tomato, (0.21carbon, 15cals, Sodium) 
5. 90g portabello mushrooms (0.09carbon, 29cals)
6. Griddle in 6ml oilseed rape OSR oil (carbon 0.012, cals 54)
   
7. 2 moka espresso, fairtrade (0.56 carbon, 8cals)
   
   Lunch (0.61carbon, 555cals, 230mg sodium, 2.375F&V)
8. 100g dried penne pasta: De Cecco (0.16 carbon, 346calories, mg)
9. 110g organic cherry tomatoes(0.253 carbon, 20calories, 6mg)
10. 60g Kalamata olives (est 0.18 carbon, 124calories, 222mg)
11. 6ml oilseed rape OSR oil (carbon 0.012, cals 54)
12. 20g spring onion (0.005 carbon, 6calories, 2mg) – must double check if airfreighted? 
13. Loads of Tring’s finest tap water (nil) 
    
    Supper (1.197carbon, 613cals, 176mg sodium, 2.06F&V)
14. 125g Hertfordshire new season asparagus (0.243carbon, 127cals, 2mg sodium)
15. 5g butter (0.06carbon, 36cals, 1mg sodium)
16. 160g mackerel fillets grilled (hoping “Finest” is eco?) (0.848carbon, 352cals,160 mg sodium)
17. 40g local organic’ish mixed salad (0.046carbon, 7cals, 12mg sodium)

The targets:

• Calories 2300 - actual 1747
• Carbon 5kgs - actual 3.57kgs
• Salt 6g (2.4g sodium) - actual sodium 971mg
• Meat 54g - actual 0 (week 2 cumulative 112g)
• Fruit and veg portions 5-8 - actual circa 7.7
• Fish 2 portion per week - actual 1 oily (week 2 cumulative 2)
• Cheese and butter below 50g – 5 actual (week 2 cumulative 35g)

Day 9: 15th April

Hungry start, mid and end to the day, fearful some targets exceeded?

Not trying to lose weight this is what can be eaten on 4kgs of carbon: but at 2526 calories, I missed my 2300 target for the first time, too many carbohydrates at lunch with humous, potatoes & falafel: blaming the fact I only ate 1500 calories yesterday?

Morning (1.955carbon, 802cals, 57sodium, 1.2F&V)

1. 750ml fresh Kentish apple juice (1.2carbon, 397cals, 16sodium)
2. 75g Kate's muesli (0.075 carbon assumed, 347cals based on Jordan’s)
3. 100ml semi skimmed milk (carbon 0.12, 50cals, 41mg sodium)
   
4. 2 moka espresso, fairtrade (0.56 carbon, 8cals)
   
   Lunch (0.814carbon, 1293cals, 1158mg sodium, 7.25f&V)
5. 100g humous (0.05carbon, 295calories, 51mg)
6. 165g falafel (0.082carbon, 420calories, 800mg)
7. 300g cooked beetroot (0.15carbon, 150calories, 60mg)
8. 80g mixed local organic salad (0.092carbon, 14calories, 23mg)
9. 300g UK baked/roasted potato (0.078carbon, 210calories, 20mg)
10. 6ml oilseed rape OSR oil (0.012carbo, 54cals)
11. 70g peppers stuffed with goats cheese (0.35carbon, 150cals) (30g cheese) 
12. Loads of tap water (nil)
    
    Supper (1.297carbon, 431cals, 438mg sodium, 4.5f&V)
13. 112g organic chicken breast (0.459carbon, 120calories, 300mg sodium)
14. 80g mixed local organic salad (0.092carbon, 14calories, 23mg)
15. 80g organic cucumber (0.303carbon, 12calories, 1mg sodium
16. 40 organic tomato (0.092carbon, 7calories, 2mg sodium)
17. 25g cashews (0.026carbon, 145calories, 77mg sodium) 
18. 100g English strawberries (0.088carbon, 32calories, 1mg sodium)
19. 60g organic blueberries (0.083carbon, 34calories, 1mg sodium)
20. 100g 2% Greek yogurt (0.18carbon, 67calories, 33mg sodium)

The targets:

Calories 2300 - actual 2526

Carbon 5kgs - actual 4.066kgs

Salt 6g (2.4g sodium) - actual sodium 1653mg

Meat 54g - actual 112 (week 2 cumulative 112g)

Fruit and veg portions 5-8 - actual circa 12.92

Fish 2 portion per week - actual 1 (week 2 cumulative 1)

Cheese and butter below 50g – 30 actual (week 2 cumulative 30g)