Day 18: 24th April

Reducing meat and keeping calories down is a sure fire way to getting fruit and vegetable portions up high, 15 portions today. Will be an interesting day today as we're at a friends bbq?

Day 17: 23rd April

Testing new format: 23rd wedding anniversary, so feast day - why do I have so many excuses for these?

Must consider semi hard  dairy, soft cheese & yogurt, little consumed until 23rd: possibility of ranking dairy & meat, but for the time being I've counted it as halve of hard dairy consumption?

Just kept below carbon and calories target, and sodium: why do cook book writers add so much in recipes with high cheese & therefore salt content?

Day 16: 22nd April .

Lazy day, simple food, well on target

Morning (0.475carbon, 309cals, 191sodium, 0.2F&V)

1. 75g Kate's muesli (0.075 carbon assumed, 255cals 150mg sodium)
2. 100ml semi skimmed milk (carbon 0.12, 50cals, 41mg sodium)
3. 1 moka espresso, fairtrade (0.28 carbon, 4cals)
4. Loads of Trings’s finest tap water (nil)

Lunch (0.99carbon, 613cals, 553mg sodium, 2F&V)

1. 100g dried pasta: De Cecco (0.16 carbon, 346calories, mg)
2. 110g organic cherry tomatoes(0.253 carbon, 20calories, 6mg)
3. 50g Kalamata olives (est 0.15 carbon, 103calories, 202mg)
4. 10g capers (est 0.03carbon, 2cals, 255mg sodium)
5. Half can tuna, line & pole caught (0.375carbon, 88cals, 90mg sodium)
6. 6ml olive oil, from Gino (carbon 0.022, cals 54) 
7. Loads of Tring’s finest tap water (nil)

Supper (0.554 carbon, 427cals, 334sodium, 3.5f&V)

1. 80g pork pie: 1 star great taste awards (est 0.24carbon, 307 cals, est 250mg sodium)
2. 200g UK asparagus (0.194carbon, 40calories, 4mg sodium)
3. 10g butter (0.12carbon, 72calories, 80mg sodium)
4. 250ml OJ (0.186 carbon, 94 cals)
5. Loads of Trings’s finest tap water (nil)

The targets:

• Calories 2300 – actual 1535
• Carbon 5kgs - actual 2.205kgs
• Salt 6g (2.4g sodium) - actual sodium 1078mg
• Meat 54g - actual 28g (week 3 cumulative 53g)
• Fruit and veg portions 5-8 - actual circa 5.7
• Fish 2 portion per week - actual 1 (week3 cumulative 1)
• Cheese and butter below 50g –actual 10g (week 3 cumulative 10g)

Day 15: 21st April

At home getting some pitches ready, trying to sell some of my time, great good chance to get back on track with everything – need to start analysing the data soon!

Morning (1.19carbon, 541cals, 623sodium, 0.125F&V)

1. 2 rounds toast (circa190g from freezer) (0.19carbon, 190cals, 420mg sodium)
2. 10g butter (0.12carbon, 72calories, 80mg sodium)
3. 175g Greek yogurt with blackcurrants (0.32carbon, 271calories, 123mg sodium)
   
4. 2 espresso coffee (0.56 carbon, 8cals) Lunch (carbon, cals, mg sodium, F&V)
   
5. Loads of Trings’s finest tap water (nil)
   
   Lunch (0.72carbon, 640cals, 1100mg sodium, 5F&V)
6. 200g cooked basmati rice with spices (120g raw?) (0.42carbon, 320calories, 100mg sodium) inc 5g butter and salt
7. 400g mixed vegetable curry (0.3carbon, 320calories, 1000mg sodium)
   
   Supper (1.04carbon, 360cals, 278sodium, 4.5f&V)
8. 200g UK asparagus (0.194carbon, 40calories, 4mg sodium)
9. 25g parma ham (UK) (0.25carbon, 56calories, mg sodium)
10. 10g butter (0.12carbon, 72calories, 80mg sodium)
11. 150g English new potatoes (0.075carbon, 70calories, mg sodium) 
12. 0.5g salt (0.00005carbon, 0cals, 194mg sodium)
    
13. Mixed fruit smoothie: 250ml (0.4carbon, 122 cals)
14. Loads of Trings’s finest tap water (nil)

The targets:

• Calories 2300 – actual 1541
• Carbon 5kgs - actual 2.95kgs
• Salt 6g (2.4g sodium) - actual sodium 2001mg
• Meat 54g - actual 40g (week 3 cumulative 25g)
• Fruit and veg portions 5-8 - actual circa 9.6
• Fish 2 portion per week - actual 0 (week3 cumulative 0)
• Cheese and butter below 50g –actual 25g (week 3 cumulative 25g)

Day 14: 20th April

After the last 2 days body is dehydrated and I'm tired - never again will I do 2 days espresso tasting?

Total Meat, butter & hard cheese for the week 647, OK if combined?

It's becoming even more obvious either I need better carbon data, or we have to make things simpler.

Feel like I'm underestimating salt/sodium, which if I had more meals out  or ready meals would be obliterated?

Morning (0.755carbon, 313cals, 191sodium, 0.2F&V)

1. 75g Kate's muesli (0.075 carbon assumed, 255cals 150mg sodium)
2. 100ml semi skimmed milk (carbon 0.12, 50cals, 41mg sodium)
   
3. 2 moka espresso, fairtrade (0.56 carbon, 8cals) Lunch (carbon, cals, mg sodium, F&V)
   
4. Loads of Trings’s finest tap water (nil)
   
   Lunch (1.1carbon, 560 calories, 200mg sodium, 3F&V)
5. 300ml home-made roasted vegetable soup: 7 veg + homemade chicken stock (est 0.6carbon, 300 calories, 200mg sodium (assume 2 portions vegetables)
6. 500ml fresh fruit juice (0.5carbon, 260cals, sodium)
   
   Supper (carbon, cals, sodium, f&V)
7. Half UK cauliflower (0.78carbon, 92calories, 60mg sodium) (400g)
8. Half bunch UK spring onions 60g (0.015 carbon, 18calories, 6mg)
9. 80g tomatoes (0.184carbon, 14calories, 4mg sodium)
10. 50g Westcombe Farmhouse cheddar (0.5carbon, 202calories, 49mg sodium)
11. 200ml fresh fruit juice (0.2carbon, 104cals, sodium) 
12. Loads of Trings’s finest tap water (nil)

The targets:

• Calories 2300 – actual 1303
• Carbon 5kgs - actual 3.51kgs
• Salt 6g (2.4g sodium) - actual sodium 510mg
• Meat 54g - actual 0g (week 2 cumulative 462g)
• Fruit and veg portions 5-8 - actual circa 11
• Fish 2 portion per week - actual 0 (week 2 cumulative 2)
• Hard cheese and butter below 50g – 50 actual (week 2 cumulative 185g)
  
• Total Meat, butter & hard cheese for the week 647, OK if combined?

Day 13: 19th April

#GreatTasteAwards Espresso coffee tasting: day 2 – 40 more coffees tasted: rocket fuelled – again as this is work I’ll not be including the carbon, but it would be a lot, the calories are insignificant.

Ate very little couldn't cope with anything after 80 or so espressos tasted over 2 days?

Morning (0.656carbon, 255cals, 54sodium, 2.75F&V)

1. 80g fried tomatoes (0.184carbon, 14calories, 4mg sodium)
2. 60g mushrooms (0.06carbon, 20cals)
3. 6g veg oil (0.012carbo, 54cals)
4. 2 poached eggs (0.2carbon, 72 Cals, 97 Sodium)
5. 1 Wheatabix (0.02carbon, 63 Cals, 50 Sodium)
6. 50ml Milk (0.06carbon, 25Cals, 21Sodium)
7. 200ml fresh fruit juice (0.2carbon, 104cals, sodium)
   
   Lunch (1.621carbon, 764cals, 798mg sodium, 3.375F&V)
8. 2oz very mature Gouda (0.5carbon, 202calories, 464mg sodium)
   
9. Ham sandwich (0.5carbon, 269calories, 300mg sodium)(50g ham)
10. 12.5g crisps (0.04carbon, 67calories, 600mg sodium)
11. 10g chutney (20gcarbon, 15calories, 24mg sodium)
12. 250ml Apple juice (0.4carbon, 123calories, 8mg sodium)
13. 50g Grapes (0.021carbon, 34calories, 1mg sodium)
14. 1 Banana (0.180carbon, 121calories, 1mg sodium)
    
15. Loads of Wincanton’s finest tap water (nil)
    
    Supper (0.577carbon, 186cals, 185sodium, 3.75f&V)
16. 180g beetroot (0.09carbon, 160 calories, 180mg sodium)
17. 80g tomatoes  (0.184carbon, 14calories, 4mg sodium)
18. 80g organic cucumber (0.303carbon, 12calories, 1mg sodium 
19. Loads of tap water (nil)

The targets:

• Calories 2300 – actual 1205
• Carbon 5kgs - actual 2.85kgs
• Salt 6g (2.4g sodium) - actual sodium 1037mg
• Meat 54g - actual 50g (week 2 cumulative 462g)
• Fruit and veg portions 5-8 - actual circa 10.4
• Fish 2 portion per week - actual 0 (week 2 cumulative 2)
• Cheese and butter below 50g – 50 actual (week 2 cumulative 135g)

Day 12: 18th April

#GreatTasteAwards Espresso coffee tasting: day 1 – 39 coffees tasted: flying high – as this is work I’ll not be including the carbon, but it would be a lot, the calories are insignificant

Super courtesy of The Guild of Fine Food – pushing my new boundaries at the http://www.thestapletonarms.com/ fantastic, but the numbers just about OK (based on low carbon numbers for the beef burger mince being cheap cuts?)

That beef burger pushes my meat intake, but as hard dairy is low the numbers still look OK

Morning (0.15carbon, 302cals, sodium, 0.2F&V)

1. 60g Kate's muesli (0.06 carbon assumed, 202cals)
2. 75ml semi skimmed milk (carbon 0.09, 25cals, 31mg sodium)
   
   Lunch (1.621carbon, 764cals, 798mg sodium, 3.375F&V)
3. 2oz very mature Gouda (0.5carbon, 202calories, 464mg sodium)
   
4. Ham sandwich (0.5carbon, 269calories, 300mg sodium)(50g ham)
5. 12.5g crisps (0.04carbon, 67calories, 600mg sodium)
6. 10g chutney (20gcarbon, 15calories, 24mg sodium)
7. 250ml Apple juice (0.4carbon, 123calories, 8mg sodium)
8. 50g Grapes (0.021carbon, 34calories, 1mg sodium)
9. 1 Banana (0.180carbon, 121calories, 1mg sodium)                                                                  
10. Loads of Wincanton’s finest tap water (nil)
    
    Supper (2.996carbon, 1357cals, 925sodium, 1.5f&V)
11. 6oz/150g homemade Dexter beef burger (1.6carbon, 600calories, 500mg sodium)
12. 150g triple cooked chips (0.15carbon, 400calories, 300mg sodium)
13. 40g mixed salad (0.046carbon, 7cals, 12mg sodium)
    
14. Mulled wine sorbet (0.2carbon, 100calories, 13mg sodium)
15. 1litres of fruit juice/drinks (1carbon, 250calories, 100mg sodium?) 
16. Loads of tap water (nil)

The targets:

• Calories 2300 – actual 2348
• Carbon 5kgs - actual 4.77kgs
• Salt 6g (2.4g sodium) - actual sodium 1754mg
• Meat 54g - actual 200g (week 2 cumulative 412g)
• Fruit and veg portions 5-8 - actual circa 5.1
• Fish 2 portion per week - actual 0 (week 2 cumulative 2)
• Cheese and butter below 50g – 50 actual (week 2 cumulative 85g)

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)

Day 8: 14th April

Eaten Mum’s chocolate, on the road all day & networking till very late?

OK on main targets: aka carbon & calories, but nowhere near enough fibre of fruit and vegetables. It’s not easy and I should do this, I’ll be hungry tomorrow?

Morning (0.967carbon, 534cals, 145sodium, 1.2F&V)

1. 220ml fresh OJ (0.2carbon, 104cals, sodium)
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 espressos in twin sister’s favourite local shop (0.56 carbon, 8cals) 
5. 1 bite size coffee biscuit (0.012 carbon, 25cals) – it is the day after my birthday
   
   Supper (2.13carbon, 955cals, 1480mg sodium, 2f&V)
6. Crayfish, avocado, salad (0.7carbon, 185calories, 800mg)
7. Chocolate 50g (0.34 carbon, 270cals, 180mg sodium)
8. Bottled drinks: (1.09kg carbon, 500cals) 
9. Loads of tap water (nil)

The targets:

• Calories 2300 - actual 1489
• Carbon 5kgs - actual 3.097kgs
• Salt 6g (2.4g sodium) - actual sodium 1625mg
• Meat 54g - actual 0 (weekly cumulative 0g)
• Fruit and veg portions 5-8 - actual 3.2circa
• Fish 2 portion per week - actual 1 (weekly cumulative 1)
• Cheese and butter below 50g – 0 actual (weekly cumulative g)

Day 7: 13th April

Day off to spend time with Mother and twin sister, interesting being in this situation, much help from fruit towers and increase observation from being on the Livewell plan?

Getting into the muesli breakfast and think that’s helping, Kate does a mean blending job on this. A third of today’s carbon was from drinks, OJ, 2 black coffees & a bottle of fizzy stuff – that’s so unexpected, had I replace the last 3 with lattes it would be worse.

The feasibility of measuring carbon, calories and salt out of the home is not straight forward, salt/fat intake would be virtually impossible to control in processed and out of the home food – this has to be addressed.  

Tomorrow will be hard, Mum’s just given me chocolate and I’m on the road all day & in a meeting  until really late?

Morning (0.967carbon, 534cals, 145sodium, 1.2F&V)

1. 220ml fresh OJ (0.2carbon, 104cals, sodium)
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. 1 Costa espresso & 1 from local shop (0.56 carbon, 8cals) 
5. 1 bite size coffee biscuit (0.012 carbon, 25cals) – it is my birthday
6. No shortbread today must kick the habit!
   
   Lunch (1.36carbon, 1050cals, 300sodium, 1 F&V)
7. Mega jacket potato (350g?), baked beans(50g), cheese/butter (50g) & bacon (25g) & side salad (1carbon, 950cals, 300mg sodium)
8. Brewed Dandelion & Burdock (0.36carbon,100cals, o sodium??) 
9. Loads of Nantwich’s best tap water Supper (0.92carbon, 465cals, 750mg sodium, 4f&V)
10. Risotto Veg Pot from nice people at Fruit Towers (0.62carbon, 315cals, 650mg sodium)
11. 150ml homemade roasted vegetable soup: (est 0.3carbon, 150 calories, 100mg sodium) (assume 1 portions vegetables) 
12. Loads of tap water (nil)

The targets:

• Calories 2300 - actual 2049
• Carbon 5kgs - actual 3.247kgs
• Salt 6g (2.4g sodium) - actual sodium 1195mg
• Meat 54g - actual 50 (weekly cumulative 210g)
• Fruit and veg portions 5-8 - actual circa 6.2  
• Fish 2 portion per week - actual 0 (weekly cumulative 1 + half oily)
• Cheese and butter below 50g - actual 50 (weekly cumulative 200g)

Notes: to carry forward

1. Calories and salt should be compulsory on menus, or a fat and sodium tax imposed?
2. Has anyone done any work on mushroom footprints and Check they are counted as vegetables?
3. Can I have tomatoes from Israel when I’m trying to avoid air freight and take the ethics high road?
4. Only counting OJ as 1 fruit portion: is that correct under Livewell?
5. Need to add proxies for non recorded items footprints and should add Otarian’s dishes and comparisons as proxies
6. I’m going to have to add black pepper & sea salt at end of week? – plus breath freshener mints.
7. I’m assuming potatoes aren’t in the WWF Livewell Fruit & Veg portions, must check, must also check on eggs limit if relevant – propose up to 1 portion per day as per fruit juice, maybe only counting if skim on?.
8. The carbon footprint data I’m using often includes preparation and wastage allowances, this I don’t believe was included in the WWF Livewell numbers?
9. http://www.foodmanufacture.co.uk/Business-News/Cadbury-furthers-carbon-footprint-debate 49g bar Cadbury Dairy Milk has 169g C02e – need to add this to the database, and decide if it’s better than the ludicrously high DEFRA numbers.

Day 6: 12th April

Stuck in heavy traffic on way to my meetings in the North West, done something to my hip muscle, not a good day for a foodie. Finished day at Mum’s on target all round, even with the treat of big sister’s cottage pie!

Morning (0.615carbon, 480cals, 20sodium, 1.2F&V)

1. 220ml fresh OJ (0.2carbon, 104cals, sodium)
2. 75g Kate's muesli (0.075 carbon assumed, 347cals based on Jordan’s)
3. 50ml semi skimmed milk (carbon 0.06, 25cals, 20mg sodium)
   
4. 1 espresso & one black drip both fresh ground organic (0.28 carbon, 4cals)
   
   Lunch (0.62carbon, 213cals, 870mg sodium, 3F&V)
5. Sweet Chilli Veg Pot from nice people at Fruit Towers (0.62carbon, 213cals, 870mg sodium 
6. Loads of the North's best tap water
   
   Supper (3.269carbon, 1270cals, 600sodium, 2f&V)
7. Big Sister’s Cottage pie with cheese topping?? (2.5kg carbon, 700cals, 400mg sodium: guess) (Assumes beef at 20kg CO2e/kg?) inc at least 1 veg portion
8. 80g mixed veg (0.04carbon, 50 cals)
9. Cup cake (0.25carbon, 125cals, 100mg sodium: guess) 
10. Loads of tap water (nil)
    
11. 1 pack of strong mints (0.125 carbon guess, 200cals)
12. 1 luxury yogurt (0.354 carbon guess, 195cals, 100mg sodium)

The targets:

• Calories 2300 - actual 1963
• Carbon 5kgs - actual 4.504kgs
• Salt 6g (2.4g sodium) - actual sodium 1490mg
• Meat 54g - actual 130g (weekly cumulative 290g)
• Fruit and veg portions 5-8 - actual circa 6.2
• Fish 2 portion per week - actual 0 (weekly cumulative 1 + half oily)
• Cheese and butter below 50g - actual 50 cheese & butter in cottage pie (weekly cumulative 150g)

Day 5: 11th April

Sunny Monday, a day working from my garden!

Simple food day, Kate at work and desire to be outside, everything went well, maybe have to think about eating more fresh produce on a simple day?

Off to Mum’s tomorrow after meeting an old friend for coffee, looking forward to hearing how his bread delivery & box scheme businesses are going. Need to think about my Livewell plan while I‘m away?

Fresh baked wholemeal bread on the menu and starting to have some ideas aout how to translate carbon footprint calculations into something people may be able to implement. Good chat with the hero’s at WWF today to clear up some assumptions, particularly around oils and fats, eggs and potatoes. Most important thing being to keep on targets set, and will discuss further including potatoes in fruit and vegetables.

It;s taking me around 1-2 hours each day just to record and calculate everything, so must find a way of making this minutes.

Morning (0.995carbon, 509cals, 145sodium, 1.2F&V)

1. 220ml fresh OJ (0.2carbon, 104cals, sodium)
2. 75g Kate's muesli (347cals based on Jordan’s) (0.075 carbon assumed)
3. 100ml semi skimmed milk (50cals, 41mg sodium) (carbon 0.12)
   
4. 2 Beechwood Deli espressos (0.56 carbon, 8cals) No shortbread today must kick that habit!
   
   Lunch (1.758carbon, 890cals, 530sodium, 2F&V)
5. 6ml oilseed rape OSR oil (carbon 0.012, cals 54)
6. 125g shiitake mushrooms from Lancashire (0.125carbon, 70cals)
7. 100g toast (0.075carbon, 259 cal, 530mg sodium)
8. 40g of mixed Tring salad, from organic plot in Tring (0.046carbon, 7 cals)
   
9. Loads of Tring’s best tap water
10. Numerous (4) posh tonic waters with ice & slice (est 1.5carbon, 500cals?) 
11. Supper (0.6375carbon, 430cals, 853sodium, 2f&V)
12. 300ml homemade roasted vegetable soup: 7 veg + homemade chicken stock (est 0.6carbon, 300 calories, 200mg sodium- based on vegetable ingredients & other data sources) (assume 2 portions vegetables)
    
13. 1g salt (0.0001carbon, 0cals, 1000mg 388mg sodium)
14. Loads of tap water (nil)
15. 50g bread (0.0375carbon,130cals, 265mg sodium) 

The targets:

Calories 2300 - actual 1829

Carbon 5kgs - actual 3.391kgs CO2e kgs

Salt 6g (2.4g sodium) - actual sodium 1528mg

Meat 54g - actual 0 (weekly cumulative 160g)

Fruit and veg portions 5-8 - actual 5.2

Fish 2 portion per week - actual 0 (weekly cumulative 1 + half oily)

Cheese and butter below 50g - actual 0 (weekly cumulative 100g)

Day 3: 9th April

Wow I’ve had the first experience of eating out under the Livewell EatEngland regime, frightened to see the results! and apologies I had 2 bottles of sparkling water, everyone else was drinking wine as it was my twin sister & my birthday celebration!

Well very happy and a little smug: less than 5kgs of carbon, just. Less than 2000 calories and 2000mg sodium even if I allow for significant underestimates of the meal out.

Livewell is really making me think, as is recording everything, no sneaky treats and really thinking about the ethics of everything. I really thought I wasn’t eating that much before but today I’d have eaten double the food out and had a lump of cheese for supper. So hopefully I will finally learn, if I had done so it have made my impacts well above 8kgs CO2e and my calories above 3000.

The other good thing is we’re not wasting much, if anything other than trimmings, but that’s what we try to do in any case, but must still keep an eye on this.

www.the-chequers-ettington.co.uk well recommended, pub grub plus, and great serving staff: £25/head, including drinks, 2 courses, coffees & service: well worth it. Only minor downside was green beans in mixed vegetables, maybe air freighted? Otherwise all their fish  and meat looked on eco side, well done guys. My 9 year old nephew Charlie is really turning into a foodie, it’s great to see kids enjoying their food.

Morning (0.395carbon, 501cals, 41sodium, 1.2f&V)–the 0.2 being in the muesli

1. 220ml fresh OJ (0.2carbon, 104cals, sodium)
2. 75g Kate's muesli (347cals based on Jordan’s) (0.075 carbon assumed)
3. 100ml semi skimmed milk (50cals, 41mg sodium) (carbon 0.12)
   
   Lunch @ Chequers (3.841carbon, 987cals, 1575sodium, 2.8f&V)
   
4. Tomato Baked Sardines – circa 75g fish, 75g tomato sauce (0.15+0.375carbon, 279cals, 621mgsodium)
5. Served on circa 50g, fried rosemary bread(0.1carbon, 165cals, 305sodium)(nut proxy garlic bread)
6. Roast Pork Loin: circa 150g(1.5carbon, 211cals, 75mgsodium)
7. Served on wholegrain mustard mash – circa 100g(est 0.1carbon, 113cals, 329sodium)
8. With Buttered cabbage & red wine jus – circa 50 of each (est0.05+0.05carbon, 21+36cals, 138+200mg sodium)
9. Mixed veg: circa 100g – carrot, green beans (?), cabbage(est0.1carbon, 64cals, 45sodium)
   
10. 2 double espresso coffees, very good by pub standards (8cals & 0.56kgs Carbon)
11. 1 handmade chocolate truffle – wow(0.056carbon, 90cals, sodium)(carbon=0.33of Cadbury Dairy Milk)
12. 2 bottles sparkling water(0.8carbon, cals, sodium)
13. Bottle of tap water (nil)
    
    Salad supper – ate the remaining third (0.71carbon, 131cals, 22 sodium, 2.6f&V)
14. 190g UK cherry tomatoes
15. 177g organic red pepper
16. 30g chives
17. 71g organic celery
18. 60g coriander
19. 1g dried Cool Chilli Co Habanera dried - must use less for Kate next time
20. Juice of a lemon
21. 31g local OSR oil
    Ate third of total weight = 620g, Carbon 2.12, Cals 393, Sodium 65mg 
22. Loads of tap water (nil)

The targets:

• Calories 2300 - actual 1619
• Carbon 5kgs - actual 4.946kgs
• Salt 6g (2.4g sodium) - actual sodium 1638mg
• Meat 54g - actual 150g (weekly cumulative 150g)
• Fruit and veg portions 5-8 - actual circa 6.6
• Fish 2 portion per week - actual 1+half oily fish (weekly cumulative 1 + half oily)
• Cheese and butter below 50g - actual must include circa 50g hard fat in meal out (weekly cumulative 50g)

Notes: to carry forward-

1. Going to have to add black pepper & sea salt at end of week? 
2. Need a weekly allowance for 1 pack mints.
3. Assuming potatoes aren’t in the WWF Livewell Fruit & Veg portions, must check, must also check on eggs limit if relevant.
4. The carbon footprint data I’m using often includes preparation and wastage allowances, this I don’t believe was included in the WWF Livewell numbers?
5. http://www.foodmanufacture.co.uk/Business-News/Cadbury-furthers-carbon-footprint-debate 49g bar Cadbury Dairy Milk has 169g C02e – need to add this to the database, and decide if it’s better than the ludicrously high DEFRA numbers.
6. Likely to exceed the egg quota, not sure it's an issue if my calories and carbon are OK?

Day 4: April 10th

Lazy Sunday, what a fantastic day, great weather, good company and a good book!

Simple food day after yesterday, with some great tastes, a few minor dilemmas, including controlling the munchies and 4 double espressos – need to make it with less coffee beans, that’s over 1kg of carbon (CO2e): but for the first day didn’t feel as though I’d under-eaten.

Are tomatoes from Israel acceptable if I’m trying to avoid airfreight and take the ethics high road? - must think that just 2 of them and 1 sweet red pepper added another 0.71kgs of carbon, even more if airfreighted. Still overall a good target day: just over 4kgs carbon, less than 2000 calories and low o salt – plus over 12 portions of fruit and vegetables – 14 if I include potatoes.  

Too many oranges in the fridge, so juicing a little and baked Kate two whole orange & almond cakes to take to work, non for me.......

Wholemeal bread in the machine, no more bought stuff – disappointed Waitrose organic wholemeal flour is sourced from “various countries”

 Morning (1.971carbon, 485cals, 125sodium, 3.25F&V)

1. 220ml fresh OJ (0.2carbon, 104cals, sodium)
2. 2 rounds toast (circa120g Vogals from freezer) (0.12carbon , 172cals, 28mg sodium)
3. Large eggs poached: organic (0.2carbon, 72 Cals, 97 Sodium)
4. 90g tomato, (0.21carbon, 15cals, Sodium) –Israel???
5. 90g organic Worcestershire mushrooms (0.09carbon, 29cals)
6. Griddle in 3ml oilseed rape OSR oil (carbon 0.006, cals 27)
   
7. 2 Moka espressos: 18g of coffee beans (0.56 carbon, 8cals)
   
8. 2 Beechwood Deli espressos (0.56 carbon, 8cals)
9. 2 bite size shortbread biscuits (0.025 carbon, 50cals)
   
   Lunch (0.737carbon, 531cals, 380sodium, 5.375F&V)
10. Roasted & caramelised vegetables (uncooked weights)
11. 10ml oilseed rape (OSR) oil (carbon 0.037, cals 90) – from Simon Mead’s farm just around the corner
12. 100g red onion: UK (0.059carbon, 38cals, sodium)
13. 100g carrot: organic UK (0.035carbon, 41cals, 60mg sodium)
14. 100g potato: M. Peer W Sussex (0.02carbon, 70cals, 10mg sodium)
15. 40g celery: organic (est 0.02carbon, 3cals, 80mg sodium)
16. 50g sweet red peppers: Ramiro Spain (0.294carbon, 16cals, sodium)
17. 100g butternut squash: organic Argentina (0.222carbon, 37cals, 60mg sodium)
    
18. Loads of Tring’s best tap water
19. 50g fruit & nuts, organic (0.05carbon, 236cals, 170mg sodium) Supper (1.454 carbon, 759cals, 703sodium, 4.125f&V)
20. 300ml homemade roasted vegetable soup: 7 veg + homemade chicken stock (est 0.6carbon, 300 calories, 200mg sodium- based on vegetable ingredients & other data sources) (assume 2 portions vegetables) 
21. 50g of 2*Great Taste Cheese Awards Cheese – they would tell us what, but it’s great (0.5 carbon, 202cals, 100mg sodium)
22. 4(50g) Bath Olivers (0.125carbon, 200cals)
23. 90g tomato, (0.21carbon, 15cals, Sodium) –Israel???
    
24. 80g Stewed Rhubarb from the garden (0.01 carbon, 17cals, sodium)
25. 10g fair trade demerara sugar (0.0087 carbon, 40cals, sodium) 
26. 1g salt (0.0001carbon, 0cals, 1000mg 388mg sodium) 
27. Loads of tap water (nil)

The targets:

• Calories 2300 - actual 1775
• Carbon 5kgs - actual 4.162kgs
• Salt 6g (2.4g sodium) - actual sodium 1208mg
• Meat 54g - actual guess 10g equivalent in soup (weekly cumulative 160g)
• Fruit and veg portions 5-8 - actual circa 12.75
• Fish 2 portion per week - actual 0 (weekly cumulative 1 + half oily)
• Cheese and butter below 50g - actual 50g cheese (weekly cumulative 100g)

Notes: to carry forward

1. Has anyone done any work on mushroom footprints and Check they are counted as vegetables?
2. Can I have tomatoes from Israel when I’m trying to avoid air freight and take the ethics high road?
3. Only counting OJ as 1 fruit portion: is that correct under Livewell?
4. Need to add proxies for non recorded items footprints and should add Otarian’s dishes and comparisons as proxies
5. I’m going to have to add black pepper & sea salt at end of week? plus breath freshener mints
6. I’m assuming potatoes aren't in the WWF Livewell Fruit & Veg portions, must check, must also check on eggs limit if relevant.
7. The carbon footprint data I’m using often includes preparation and wastage allowances, this I don’t believe was included in the WWF Livewell numbers?
8. http://www.foodmanufacture.co.uk/Business-News/Cadbury-furthers-carbon-footprint-debate 49g bar Cadbury Dairy Milk has 169g C02e – need to add this to the database, and decide if it’s better than the ludicrously high DEFRA numbers.

Day 2: 8th April

Today was a little more difficult but still kept to 1398 calories and just under 5kgs of carbon (reworked numbers), salt was OK, fruit & Veg portions at 6.1 had great but very small piece of pan fried sea bass (hoping “Finest” is line caught): certainly a little more real food).

I’m going to have to add black pepper & sea salt at end of week? Today I’ve had a pinch of salt & a couple of lots of black pepper

 
Morning (1.97carbon, 782cals, 71sodium, 1.2f&V)

1. 2 double espresso coffees at local deli farm shop (8cals & 0.56kgs Carbon)
2. 75g Kate's muesli (347cals based on Jordans Nut & Seed & no added salt) (0.075 carbon assumed)
3. 110ml semi skimmed milk (57cals, 47mg sodium) (carbon 0.132)
4. 75cl Apple Juice (370cals, 24mg sodium)(carbon1.2)
   
   Lunch (1.3carbon, 326cals, 215sodium, 2.3f&V)
5. 2 rounds toast (circa120g Vogals from freezer) (0.12 Carbon , 95 Cals, 21mg Sodium)
6. 2 large eggs poached (0.4Carbon, 143 Cals, 194 Sodium)
7. Cooked with Splash of organic apple cider vinegar (0.05 Carbon, 0Cals, 0Sodium)
8. 190g beef tomato, (0.72 Carbon, 34 Cals, Sodium)
9. Griddle in 6ml oilseed rape OSR oil (carbon 0.012, cals 54)
   
   Salad supper – ate a third (1.22carbon, 290cals, 467sodium, 2.6f&V)
10. 190g UK cherry tomatoes
11. 177g organic red pepper
12. 30g chives
13. 71g organic celery
14. 60g coriander
15. 1g dried Cool Chilli Co Habanera dried
16. Juice of a lemon
17. 31g local OSR oil
    Total weight 620g, ate 210g, Carbon 2.12, Cals 393, Sodium 65mgConsumed 0.71, Cals 131, Sodium 22mg 
18. 95g Finest Sea Bass (hoping it’s line caught) (carbon 0.51, cals 141, sodium 445mg)
19. 2g Smidgeon of OSR oil (carbon 0.004, cals 18)
    
20. Loads of tap water (nil)

The targets:

Calories 2300 - actual 1398

Carbon 5kgs - actual 4.49kgs

Salt 6g (2.4g sodium) - actual sodium 753mg

Meat 54g - actual nil (weekly cumulative nil)

Fruit and veg portions 5-8 - actual circa 6.1

Fish 2 portion per week - actual 1 (weekly cumulative 1non oily)

Cheese and butter below 50g - actual nil (weekly cumulative nil)

4.5kgs CO2, shocked tomatoes, coffee & apple juice nearly 3kg of that: calculating CO2 is hard work!

Tomorrow I’m meeting my twin sister for lunch, that may proof hard work, not the sister, the calories & carbon, we’ll see.

Must remember to back up: just had to rework all this!