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Conscious Nutrition

Garden Gifts

BY: Guest Heather Fleming

I am Heather Fleming, a Clinical Nutritionist who is also an emotional eater, recovering perfectionist, and very rebellious with my relationship with food. Instead of obsessing about trying to follow a perfect diet, I created Conscious Nutrition to help people feel nourished both physically and emotionally. 

We are meant to interpret our body’s signals instead of ignoring them and judging our cravings. I believe our bodies, taste buds and senses are giving us a sign to implement more nourishment and support.

Does that mean that chocolate cake every day is what your organs need? Prolly not. But what it may need is sweet.

Conscious Nutrition Taste Buds

Most health care professionals suggest just avoiding sweets so you don’t crave them more. This can be true, however, I haven’t met many people who can never eat sweets again.  Once you eat intensive sweets, you can crave them for the next 72 hours due to your glycogen stores in your liver, blood sugar spike, and insulin receptivity.

I shared a dessert with a friend the other day, it was magical. The next day at about the exact same time, I had a sugar craving. Instead of feeling powerless, eating more sweets, or judging me, I drank heaps of sun tea with lime and honey. Then the next day, it lessened. This has taken me YEARS of practice and heaps of self-compassion. Also, check in with how you talk to yourself during these moments. Would you say these things to a friend? 

Which organ does sweet support? Your nervous system.

And most of us are having some stress issues, so calming our nerves is important. That is why hunters and gatherers found the berries. We needed the sweet.

Conscious Nutrition’s Taste Chart

Next time you are craving sweets, instead of judging and restricting, add nourishment. 

With abundant nourishment,
Heather Fleming, C.C.N.
ConsciousNutrition.com

Download Heather’s complimentary recipe book, The Conscious Nutrition Recipe Book HERE! 

The coupon code is: nourish
https://consciousnutrition.com/nourish-recipe-book/

Enjoy these Smoothie videos offered by Heather 🙂

 

Reset Smoothie

Pumpkin Smoothie

Superfood Gardens that Thrive

Building Projects

Tackling garden projects is always easier when you’re inheriting best practices and lessons learned from people with experience. ​​​And all of us here at Grow Your Own Vegetables would love that for you. Superfood gardening… without all the hard work. Because let’s face it… we are better together. 💚 

The Superfood Garden Summit is starting soon, and once the LIVE Summit begins, it is going to fly by! ​​ 

​​​So let’s get started with your first step here. ​​​​​​Lots of gardeners get this backwards and skip this step… and that’s what creates a lot of extra effort. Yuck! ​​​​​​​Watch this video, get registered and download your bonus eGuide here:  https://superfoodgardensummit.com

Join Stacey and 15 other gardening experts for the 

2021 Superfood Garden Summit

https://superfoodgardensummit.com/

Small Scale Vermicomposting You Can Do Anywhere

Compost

Rob Herring Headshot

 

Guest Garden Expert, Rob Herring

Highlights from Rob’s presentation: 2020 Superfood Garden Summit 

32 million tons of food are thrown out every year just in the US. 

97% of the food waste ends up in landfills.

Waste rots releasing greenhouse gases like methane into the air.

Composting this food waste would turn this waste into new soil that holds water, carbon and vital nutrients, reduce the waste in landfills and eliminate the use of chemical synthetic fertilizers.

Rob is new to vermicomposting and is here to share his top tips, from his learning curve, for making it through the first stages of vermicomposting when you’re just getting started.

Vermicomposting is the process of using worms to break down food.

→ Regular composting can take anywhere from three months to two years. In vermicomposting, you can see compost breakdown within 8-12 weeks.

→ Composting is really difficult when you live in a small space or urban environment. But urban environments contain the most people so that means lots of food waste. Creating ways for urban dwellers to be able to compost their food waste is vital for the health and regeneration of our planet. Vermicomposting makes composting accessible for those who live in urban environments or small spaces.

→ Food is #3 on the list of climate change contributors. This is without calculating the methane released by landfills (methane is 84 times more powerful in heating up the atmosphere than CO2), because there is no tool to help us measure the amount emitting from landfills. If we were able to include the emissions, food waste would by far be by far the #1 contributing factor to our environmental issues.

→ Current calculations estimate that about 40% of our food is wasted. That’s 40% of the total mass, but it’s also 40% of the total water used to grow that food, 40% of all the pesticides, herbicides, fungicides, synthetic fertilizers, human labor, carbon, distribution costs, etc… so it’s 40% of the food and all of the energy and resources that went into growing that food wasted, for no reason.

This is PROFOUND. It not only highlights the problem, but illuminates the opportunities we have that we can all participate in… It means that solutions are accessible to everyone.

For all your Worm Composting Needs,
check out:
The Urban Worm Company and Uncle Jim’s Worm Farm.

Benefit of Vermicomposting Recap

1. Reduces food waste in landfills and the resources it takes to ship the waste to the landfill by 40%.

2. Reduce chemicals sprayed and waste of resources that go into making and distributing food by 40%.

3. Planet Regeneration: Increase the water holding capacity, sequestered carbon, and minerals and nutrients in soil.

4. Preserves topsoil to reduce run off, leaching, and extreme temperature swings.

5. Faster breakdown of food waste to compost (versus using traditional composting).

Rob’s Tips:

Tip 1: Creating a Successful Environment

• Regardless of which bin or method you use, you’re going to want to create the conditions for moms to be happy. That starts with their bedding.

Coconut Coir: A substrate that can feel very similar to the soil if using the correct brand.

• Shredded newspaper, pumice stones, minerals, etc. There are many different types of materials you can use for worm bedding.

• The number one most important thing to remember is to keep the moisture level at the optimum level for your worms.

• So much about feeding/overfeeding, the carbon to nitrogen to carbon/ brown to greens, the dead to more alive materials has a lot to do with maintaining optimum moisture-rich levels.

• The bedding you provide for your worms is not a bedding in the traditional way we think of bedding for animals. Instead, it’s simply a slower breakdown type of food for the worms. It’s the carbon bedding you’re starting with.

Tip 2: Not Heated

• You want to keep your worm compost bin in normal human temperature ranges 55°F to no more than 90°F (12-32°C). This makes the indoor climate control that most humans live in perfect for worms as well. When it gets too hot, it will start losing moisture through evaporation and the worms will be uncomfortable.

Tip 3: Spreading out Your Organic Matter

• Cutting up and dispersing the organic matter over the worm bin is better than clumping it all together or giving them large chunks.

Tip 4: Outdoors Vermicomposting

• If you’re vermicomposting outdoors, make sure you are protecting it from the elements and that your bin is never in direct sunlight.

Tip 5: Size Your Worm Bin to Fit Directly in Your Kitchen

• By finding a place to tuck your worm bin into somewhere in your kitchen, you’re making it easy to access from where you generate food waste to begin with. Slide it under a ventilated cabinet, tuck it in a corner or under the table. If you build your bin right, people can walk right by and never know there are creepy crawlies right in your kitchen.

Tip 6: Activate Your Compost

• It helps to think about composting like a large digestive process. It’s the breakdown of materials in order for those materials to be used (in this case for plants). For any healthy digestion to occur, there needs to be healthy bacteria (like probiotics in our digestive tract). So you need to inoculate your compost bin to provide healthy bacteria for the worms.

• This may be in the form of a handful of compost or maybe you use a handful of healthy soil. Even putting a small amount of food scraps a few days before your worms arrive can help attract the beneficial bacteria to the bin to give your worms the right head start. Some people start this a few weeks before the worms arrive, I waited three days. There’s no exact science to the timing.

Tip 7: The Worms

• Red Wigglers are the worms you’ll want to use for vermicomposting. There is another worm called the European Night Crawler that isn’t technically a night crawler that some people use. I don’t know enough about them and there may be others but the red wiggler is what most people use in vermicomposting.

• When you get your worms, you just put them in the bin and let them get accustomed to their new environment.

worms
spraying worm bin

Tip 8: Water

• Have a spray bottle on hand so you’re not having to constantly run back and forth to the kitchen sink, figuring out how to get water in the container and disperse it. Have the spray bottle on hand next to the bin. 

• I use reverse osmosis water because it takes all the harsh chemicals out. Use the cleanest water you have.

• Just spritz the worm bin as your worm bin needs. It’s not an exact science. You’re going to need to observe and learn when the moisture level is optimal as you go.

• Some people use the squeeze test: Take a handful of soil, squeeze it in your hand, you should have one drop of water come out. Just be careful not to squeeze a worm!

• Keep in mind your food scraps are about 80-90% moisture. And you want to maintain a 70% moisture level in your worm bin. So you might want to add some browns as you go.

Tip 9: Light

• Have a light shining on the worm bin. Worms avoid light so the light helps keep them in their home where it’s moist and safe for them. The light isn’t for heat, it’s just for light.

• Don’t worry, you aren’t going to find worms all over the house or in your bed. Sometimes, they will find their way out of the bin if they are uncomfortable. They can’t get far because it’s too dry outside the bin. 

Tip 10: Food

• Chop up your food scraps into really small pieces. Just like we chew our food into smaller pieces to make digestion easier, our worm bin will produce better if we chop up the scraps. This increases the surface area available to the worms, providing easier access to food. This is especially helpful in the beginning while we are building the healthy microbes in the bin.

• Some people even blend their food scraps in the beginning.

• Start with a cup of food and see how it goes. Everyone has a different recommendation of how much food to feed the bins. But every bin is going to be a little different. The best way to determine the food amount is to check the bin every day to see if the food is starting to break down and if they might be ready for more or if they need a little more time.

Zucchini Scraps

• If the bin stinks, there is probably too much food and that’s when you’ll start to attract fruit flies and other insects. I’ve only seen one or two flies in the several months I’ve been keeping my bin because I started with less and slowly increased the food amount to the optimum level. 

• It really is slow and steady wins the race. Worms will optimize and adjust their population based on their food supply and living area. So they will reproduce as needed. Once the system gets going you can add more and more food to encourage reproduction. Then over time, you can add larger chunks of food and add more, etc. But start small and slow.

• Keep an airtight Tupperware container of extra food in the fridge or freezer as a backup in case your worms need food when you don’t have scraps available… maybe you cooked less that week, etc.

Tip 11: Bedding Tips

• Along with your spray bottle, you’ll want to have your carbon (bedding) nearby. I keep a bag of shredded newspaper next to my worm bin. You don’t want to be scrambling looking around for cardboard, paper, etc. trying to find bedding when you need it. This way, it’s ready to go.

• If you want to do indoor vermicomposting I highly recommend getting a paper shredder. All your junk mail and all the stuff that would otherwise be trash or go in the recycle bin can now be used for your bedding.

• Don’t just use paper all the time, have variety, but it is a good go to to have next to your bin.

• Moisten the carbon before you add it to the bin.

• Add carbon when you need it. Some people say to add carbon every time you add food. Some people don’t. Again, get to know your system.

• Familiarize yourself with what the bin looks like at any given point and how the worms are responding, then adjust as you need. If there is a ton of paper in the bin not breaking up? Is it too dry? Maybe it’s too hot or maybe you might have too much carbon.

Tip 12: On The Move

• Worms are going to move up over time. So maybe you use the stackable bins, like the Worm Factory, etc. They want to live in the top two inches of soil. As they move up, you’ll know that the bottom layers are ready for harvesting. This normally happens in about 12 weeks or so, but don’t rush. If you give it extra time, there will be less and less worms in the bottom layers because they want to move up where the food is.

• Composting worms are not going to be ideal for your garden, so by not rushing to harvest the bottom layers, you’re helping ensure they won’t be in the soil where you grow your food.

• Not rushing also makes harvesting a lot easier and less time consuming.

Worm castings have been shown to increase plant yields and resistance to pests and diseases by increasing your soil’s water retention, aeration, structure, and microbial activity. Studies are showing that soils with worm castings also attract more beneficials and pollinators, which makes sense seeing as how the healthier the plant, the higher quality of pollen and nectar it will produce.

Some people are weirded out by worms. If you are, you gotta get over it. It can be a little weird at first, but once you collaborate with them, you realize how truly magnificent they are. Worms literally create earth and play such a vital role in our ecosystem! Once you realize this, you’ll become a total vermi-nerd!

Join Rob and 15 other gardening experts for the 2021 Superfood Garden Summit

https://superfoodgardensummit.com/

Superfood Logo Slide
Superfood Logo

Superfood Garden Summit – Get healthy and NOURISH yourself with SUPERCHARGED foods grown right at home

Climate & growing conditions

With all the craziness and uncertainty around us, we need activities that ground us and nourish us more than ever.

Gardening lets you regain control of your life, your health, and your happiness. Because even if you could find “fresh” produce at your local grocery store last year… Do you know how fresh and healthy that produce actually was?

All fruits and vegetables start losing precious nutrients as soon as they’re picked! And for some crops, you can be eating them weeks or even months after they were picked.

For example, did you know that most grocery store carrots are 1 to 9 months old depending on when you buy them?

Cold storage does help fresh vegetables last longer. But chemical coatings, gases, waxes, and soy-based proteins are also used to keep produce from spoiling on the long trip from the farm to your table.

And they aren’t very good for your immune system!

The true solution to better health and better food is right in your backyard… gardening! Because gardens HEAL.

When you plant a garden, you aren’t just growing your own food. You’re planting seeds of hope.

Hope for a healthier body with less pain and more energy.
Hope that you can feed your family without worrying about empty shelves at your grocery store.

Hope that you’re healing the planet for your kids and grandkids.

We call them seeds of hope because gardening gives you real, solid proof that you’re taking a step forward to reclaim your health and independence.

Because you can SEE the progress you’re making when your plants grow big and strong. Seeds planted today can be food in just weeks!

Watch this short video to learn how you can bring healing superfoods into your life!

Superfood Garden Summit Logo

Click HERE for more details and to get registered!

Now’s your chance to spread the love of REALLY fresh, homegrown food. Imagine if YOU were the catalyst for your friends and loved ones to start gardening and enjoying an even GREENer lifestyle… How much could that transform their lives?

We’re on a mission to reach 100,000 growers with this summit! Because EVERYONE deserves fresh, organic food for a long, healthy life. Growing your own food is one of the best ways to do just that. 💚  

It would mean so much if you could help us connect with more people who need this vital information. 

Share this link: SuperfoodGardenSummit.com

There are so many problems with our food system. And this is an opportunity to be part of a solution… imagine the impact that this community of 100,000+ growers would have towards an even healthier planet. ;)​​​​​

Chop & Freeze Your Vegetable Harvest for Later: Cutting through the misinformation & avoiding mushy beans

Climate & growing conditions

There’s nothing better than harvesting and eating fresh, homegrown, and organic vegetables fresh from your garden. Part of harvesting process is being ready to know how to cook, prepare and preserve all that food.

However, the second best thing to eating fresh vegetables from your garden is savoring the taste from your garden in the off-season.

Make the most out of your garden harvest by properly

In this video, learn what the top two questions we receive about preserving & storing your vegetable harvest PLUS …

– The BEST shortcut to storing your tomatoes

– Two vegetables you can simply chop and freeze

– Why can’t you just chop and freeze most vegetables for long term storage?

– How do you freeze vegetables so they don’t get mushy?!

– Plus… the benefits and drawbacks of freezing your garden harvest

Remember: Pulling garden freshness out of the freezer means quick meal preparation!

Grow Your Own Immune Boosting Garlic For Improved Health & Vitality

Climate & growing conditions

Summary:

Store bought garlic is bred for shelf life, not flavor or nutrient density. Luckily, growing nutrient dense garlic varieties takes very little time and effort. You can grow enough garlic for a whole year in just a 4’x 6’ (1.2 x 1.8 m) garden bed. Discover how to grow your own garlic, bursting with flavor and nutrients for your health and vitality. Plus, get the pro tips on how to maximize your garlic nutrition.

Garlic is an ancient remedy

Garlic is one of the world’s oldest cultivated agricultural crops and has been used for centuries to treat a vast number of diseases and ailments. From malaria and meningitis to tuberculosis and typhoid fever, garlic has been recognized as a powerful healer throughout time in cultures across the globe.

There was a time when people hoped to cure misunderstood ‘evils’ with garlic and other alliums. Today, scientific studies are confirming many of these ancient medicinal remedies. More on the allium family and some of their benefits here.

Of all the alliums, garlic single handedly wards off more ‘evils’ than any other vegetable or herb. It’s no wonder it was revered to have magical properties.

Why Grow Garlic When You Can Buy?

Flavors You Can’t Find at the Store: Grocery store garlic is bred for one thing: shelf life. While this is helpful for food being transported hundreds and thousands of miles, the cost of breeding for shelf life is a loss in flavor. In addition, there’s not a lot of variety at the grocery store. They carry one of three typical varieties. However, when you grow your own garlic, you can choose from over one hundred different varieties and flavors.

Health and Disease Prevention You Can’t Buy: Studies show a direct correlation between flavor and the presence of nutrients for many foods. That great garlic flavor is an indicator of more nutrients and therefore more health for you. Allicin is just one of the many active compounds in garlic that supports your health. You can read the amazing benefits of allicin here.

You don’t need to settle for less. Enjoy superior flavor and health when you grow your own garlic. Plus, it’s easier than you might think!

How To Grow Flavorful and Nutrient Dense Garlic

When inviting plants into your life, it’s important to remember that plants want to thrive. They do whatever it takes to grow strong and turn to seed for the next generation of plants. Your role as a caretaker is to provide the best conditions for your plants to flourish. Here are the eight considerations when growing garlic.

1. Growing Garlic: A Great Choice for Busy Growers

Unlike other annual garden veggies and herbs, most garlic grows from fall, through winter and all the way to summer. Growing garlic takes very little maintenance so it’s great for busy people. Once garlic is in the ground, the only thing you may need to do is mulch before temperatures freeze. Then curl up with a cup of hot tea and take the entire winter off. That’s right, nothing left to do but wait until harvest in late spring, early summer!

2. Choosing the Right Garlic for Your Climate 

Hardneck and softneck varieties can be grown in colder climates, but if you live in a warmer climate, you’ll want to choose a softeneck variety. For more on choosing the right variety, grab your complimentary printable Garlic Growing Guide here.

Sow garlic at the beginning of your cool season. Hardnecks need the first four to six weeks of growing to be between 32-55°F (0-12°C). Softneck and warmer tolerant garlic varieties can be planted in warmer temps, but need to be below 80°F (23°C) for the duration of their growth. 

Garlic sprouts should be at least 6-8” (15-20cm) tall before temperatures drop below freezing. When sprouts are at least 6” tall, mulch the garlic bed with a light material, like organic straw to protect it through the winter. You can also use mulch to keep the soil cooler in warmer climates.

3. Your Garlic Plants Want 6-8 Hours of Sunlight  

Without proper sunlight, your garlic plants cannot photosynthesize properly. Because sunlight hours change through seasons, you’ll want to make sure that wherever you plant your garlic it is getting 6-8 hours of full sun from fall through summer and up until harvest time. 

4. Quality Soil Means Nutrient-Rich Food 

Health starts underground. If growing in a container, choose a high quality, organic potting mix. If growing in soil, ensure it is well draining with plenty of fertility. Keep your fertility levels up by adding a 2” layer minimum of organic compost on the top of your potting mix or soil each growing season.

5. How Many Garlic Plants in How Much Space? 

You don’t need a lot of growing space for garlic. You can grow enough garlic to savor year round in one 4’ x 6’ (1.2 x 1.8 m) garden bed. And that one garden bed can give you much more of that cherished garlic flavor beyond the bulbs. 

Before your garlic head fully matures, grab an early harvest with hardneck varieties. Hardnecks produce edible shoots on the top of the plant called ‘scapes.’ Simply cut the scapes when they are between 6-10” (15-20cm) long and enjoy them raw or cooked. They make a delectable addition to sautees!

PRO TIP: in the early spring, plant lettuce between the rows of garlic. Your garlic and lettuce will be ready to harvest at the same time, so you get two crops out of the same space. Plus your planting bed will be clear to plant summer crops.

6. Watering for Perfect Garlic Harvests

When you first plant your garlic, water 1” (3cm) per week until leaves emerge. Then, reduce watering. No need to water once temperatures go below freezing.

When the ground thaws, water 1” per week in temperatures of 60-70°F (15-21°C) and 2” per week in temperatures of 70-80°F (21-26°C). 

PRO TIP: Watering less often and more thoroughly is best. 

7. Harvesting and The Secret to Getting Superior Garlic Harvests

Harvesting garlic is easy! Your garlic is ready for harvest when lower leaves turn brown and papery. Using a digging fork, gently insert the digging fork into the soil and lift the garlic heads from soil. 

But you don’t have to wait until the garlic is mature to start harvesting. Aside from the scapes of hardneck varieties, you can enjoy delicious fresh spring garlic by harvesting before maturity and cooking immediately.

Important Tip When Growing Garlic: The secret to getting superior garlic harvests is to save the largest, healthiest bulbs for planting next year.

8. Curing and Storing Your Garlic 

Once you’ve harvested your garlic, gently brush off the excess dirt. Never wash harvested garlic or get the bulbs wet as this can cause your garlic to mold. Hang your garlic or lay on a wire rack out of sunlight for 2-4 weeks in temperatures of at least 80ºF (26ºC). In colder climates, curing can be done indoors. 

Once cured, cut the stems off and peel the very outer layer of skin off the bulbs. Store in a ventilated, dark, dry area at 60ºF (15ºC). When garlic is cured properly, it will store for anywhere between 4-12 months, depending on whether you’re growing the hardneck or softneck variety. 

For everything you need to know about garlic varieties and growing, grab your own complimentary Grow Your Own Garlic Cheat Sheet in printable format here.