Out of the Gym -Working out for FREE

Yesterday, we talked about how to use everyday activities from brushing your teeth to driving to build strong muscles. Today, we're going to focus on how to make good exercise gear from things you already have lying around your home. You'll be surprised at how insanely simple this free gear can be!

Cardio

One of the best ways to get good cardio when you can't get outside is with a jump rope. Don't have one? No  problem! Here's how to make one from an old t-shirt: Lay an old t-shirt flat on a table or counter top. Remove the arms and neck at the seam. Beginning at the seam on the bottom of the shirt (waist), make a 1/2 inch cut towards the top of the shirt. Turn the scissors to the right and start cutting a 1/2 " strip along the bottom. Continue cutting in a coil pattern until you can't go any further. You should end up with a very long strip of fabric. Tie knots (or you can add beads if you have them) every 1 to 2 inches to give it some weight and voila! Instant jump rope.

Other freebies: Walking, Jogging in place, dancing, yoga, Tai Chi and aerobics. Hundreds of How-to videos and tutorials are available for free on You Tube. If you don't have internet access, you can borrow videos from your local library for free.

Weight Training

Here's where a little creativity can come in handy! Need some weights? Here are a few tips to get you started. First, most food items come in packaging that is already weighed. A box of spaghetti for example, typically weighs one pound. All you have to do then is add enough food to cover the weight you need, to a grocery bag, then use the handles to lift the weights. Need more weight than the bag can hold safely? Try filling an old backpack, or other heavy duty bag or container with weighted items. Old tent bags, 5 gallon buckets, even old ammo cases all make great containers to work out with. To vary your routine, try this: Seal one end of an old PVC pipe or wrapping paper tube. Fill it with sand or dirt, weighing it on a bathroom scale until you get the weight you want. (Note: it's best to use dirt that has been completely dried in an oven because moisture can add weight). Seal the other end and use it to work out the shoulders, arms and upper back. Working out the legs can be a bit trickier, but not if you know what to do. Try filling a few zipper seal sandwich bags or plastic grocery bags with dirt or sand to the desired weight.  Seal the zipper or tie the ends of the grocery bag to seal.  Cut the leg off an old pair of pants. Lay the leg horizontally so that the open ends are facing sideways and tie a knot or sew a seam down the center. Insert the baggies, one on each side, and seal. Use the ends of the leg to tie around your ankle, and you have a great ankle weight! Add as much or little weight as you can handle safely. You can also use an old pillow case, bandanna or any other old fabric you have laying around.

Remember, you don't need fancy equipment or new gear to get a great, total body workout. A little creativity can get you everything you need for free.

Check back with us tomorrow for some great tips on Meditation.

Until next time,
Be well!

Out of the Gym - Using Daily Activity to Build Muscle

Isometric exercises are exercises that are done by holding the muscle tight in a pose for a period of time. Sucking in your tummy and holding for as long as you can, for example is a great Isometric exercise. These exercises have long been used as a way to build strong muscles and improve health. Believe it or not, Yoga is based on the principle of Isometric exercise. The nice thing about Isometric exercises is that you don't need to spend a dime to do them, you don't need any equipment or props and you can do them anywhere you are, even from a hospital bed!

Let's take a look at how they work.Unlike Isotonic exercises, which involve contraction and extension of the muscles and joints to build strength, Isometric exercises build muscle by using pressure of the body either against itself (such as in holding a yoga pose) or against another object such as a wall or the floor. Isometric exercises, particularly when combined with weights are a superb way to build muscle and strength.

So how can a person do these exercises from a bed? The answer is simple. All you you have to is tighten your muscle and hold it for as long as you can, then relax. So say, for example, you've broken your leg and you're stuck in bed for a few weeks. No problem! you can tighten and hold every muscle of your body (you may want to check with the doc before using the muscles in the broken leg first, though) beginning at your feet and working all the way up to your head for a total body workout. It won't replace your cardio workouts, but it will certainly help build muscle and help keep other muscles from becoming atrophied.

For people who are more active, here are a few suggestions to build muscle just doing your normal, everyday activities.

Getting ready for work:
Tighten your biceps and hold while brushing your teeth or driving. to work out your arms. Tighten your gluts and leg muscles and hold while you're in the shower to tone legs and your butt.Suck in your tummy and hold while making your coffee, getting your things ready and even while driving to work.

Throughout the day:

Each time you take a trip to the restroom, use the time you are walking to get a good workout.
As you walk, hold specific muscles for as long as you can. Sucking in your tummy as you walk is a fabulous way to burn that belly fat and get that 6-pack you've been longing for.

Use other activities to build muscle whenever you can. Standing in line, sitting at a desk, driving, even eating your lunch, all provide great opportunities to tighten and hold muscles in your legs, arms, face, buttocks, and your tummy.

Want lean, sexy legs and strong joints? Go barefoot! Wearing shoes actually prevents the body from using some muscles in the feet. So going barefoot every chance you get, will help you use those muscles to keep your legs looking lean and toned.

As you build muscle, try adding some weight or resistance when you can. Tighten your arms and hold out that ream of paper while you walk over to the copier. Bend your knees slightly as if squatting and tighten your thigh muscles while waiting in line. A slight bend won't even be noticeable to others, but it will create enough resistance to really give those muscles a good workout!  Alternatively, stand on your tip toes while tightening your calf muscles. Before leaving your office, take a quick 2 minutes to lean and press your arms into while tightening the muscles in your arms, shoulders and back. Don't forget to use the drive home to work out too!

Every little bit helps and you will be surprised at how much of a workout you can actually get in by the end of the day! Check back with us tomorrow for more exercise tips!

Until then,
Be well!

Organic?

Many products from food all the way to beauty products are labeled as being "organic". What does that mean exactly? Well the real truth is that it does NOT mean 100% natural as we are often led to believe. What it means is that  the food item or one or more ingredient in a product other than food, has been grown organically. 

When produce is grown organically, it is grown using a minimal amount of pesticides/herbicides. Contrary to the popular belief that organic means no pesticides at all, organic produce may contain traces of a number of chemicals. The good news is that organic foods are grown with only environmentally safe synthetic materials. Additionally, to be certified as "Organic" in most states, produce must be grown in a field that has been free of prohibited materials for a minimum of 3 years, use only seeds that are not genetically modified (GMO), and residues from prohibited materials may not exceed 5% of the EPA tolerance level. 

Overall, organic produce is much better for you than the commercially farmed brands. Consumers should know however, that because the produces is grown naturally, the look and feel of the produces will not be the uniform, perfect looking produce you find with commercially grown items. But the odd-shapes and sizes are exactly what you want to see when selecting your produce because they mean fresh and natural. 

Beauty and household products however, are another story. Products may use the term "organic" in their marketing even if it does not contain a single, organic ingredient. The only time a company can get in trouble is if they actually claim that the ingredients themselves are grown organically when they're not. For example, a company may label their product, "ABC Organic Hair Gel" even if it's only made with man-made synthetic chemicals. The company may NOT however say "ABC Organic Hair Gel is made from organically grown ingredients" unless it actually is. So it's very important to read between the lines when choosing the products you use and beware underhanded marketing techniques.

Until next time,

Be well!

Mind Altering Medicine

Medicine is often thought of as a treatment for a problem, rather than a preventative measure. In the West, when you mention medicine, right away, over-the-counter or prescription drugs come to mind.   But medicine is much more than that. It is, in many cultures, a kind of proactive state of mind. Exercise, daily meditation, massage, Reiki, good nutrition and even acupuncture are all used to prevent illness rather than just treat the symptoms. It's kind of like keeping up with oil and antifreeze in your car. Lack of either one can cause costly repairs. It's the same with your body. Abuse it, and you're going to run into problems sooner or later.

One of the best ways to prevent heart disease, improve your mood and reduce your stress is through daily meditation. Just 10 minutes in silent reflection can vastly improve your health. Studies have shown that people who meditate daily have lower instances of a number of illnesses including diabetes and high blood pressure. They also have fewer sick days, are more productive and have a more positive outlook than those who don't meditate. Additionally, studies have shown that when people meditate in groups, the crime rate in the area decreases.

So how does meditation do all that? When we meditate, our blood pressure drops. Production of those killer cells that destroy viruses and even some cancer cells, is increased, the heart becomes stronger and the harmful chemicals that the body produces when it's stressed go away. In essence, we are allowing our bodies to regenerate and heal the damage that we do every day. 

So how do you meditate? It's actually a lot easier than you think! A good way to get started is to sit quietly in a comfortable position. Take several very deep breaths, in through your nose and out through your mouth. Allow your body to relax, one muscle group at a time beginning in your feet. Work your way up your body until you reach your head. Take several more deep breaths and enjoy the relaxed state for a few minutes. Then slowly bring yourself back to a more awake state. That's all there is to it. Of course, there are many types of meditation and once you get started, chances are, you'll want to try others. But even if you don't taking those few precious minutes each day to do something good for yourself is never a waste of time. Enjoy it!

 Until next time, 

Be Well!

Balancing the Water Checkbook

Balancing the Water Checkbook

With almost 2/3 of the world's total land mass now covered in desert, water conservation has never been more important. Desertification is a process where once fertile land slowly turns to dust. Over the last 100 years, tens of thousands of acres around the world have desertified and the problem is growing daily. Harsh chemical pesticides, urbanization and prolonged farming have all contributed to the rapidly growing desert regions in the world. As foliage dries up, so too do many water sources. Without water, we die. The good news is that in most cases, desertification is reparable. But it takes a great deal of effort and time to do. Meanwhile, it is vitally important that we begin thinking in terms of balancing our water checkbook. In other words, conserve and replace what you use. The added bonus to water conservation is that it also saves us money. Here are a few suggestions to help you conserve water. 

1. Install a low-flow shower head in your bathroom(s).  Low-flow shower heads reduce the amount of water coming out, while using pressure to maintaining the normal shower "feel". Unless someone tells you it's a low-flow head, you'd never notice the difference. 

2. The toilet consumes the most water of any household appliance. It might sound strange to people in America, but in many parts of the world, the practice "if it's brown flush it down. If it's yellow, let it mellow" is very common and a great way to conserve water. Another way to conserve water during flushing is to install water displacement devices in your tank to reduce the amount of water used when flushing. These can be purchased in many home improvement stores, or you can fill a 24 ounce water bottle with a little water and bleach and drop it in your tank. The bottle will displace the water, tricking your system into thinking the tank is fuller than it really is.

3. Don't use sprinklers or watering methods that water gardens from above. It can take up to 6 hours constant spraying to get water to a depth of 1" that way due to evaporation and dispersion. Instead, poke holes in a garden hose and run the hose along the base of your plants. The water won't evaporate and will feed the soil quickly and efficiently, reducing the amount of water you need by almost 70%! The bonus is that the leaves of your plants won't get wet, which will help prevent things like powdery mildew, sunburn and rot.

4. Try getting into the habit of taking "camp" showers whenever possible. A "Camp shower" is like a normal shower. The only difference is that you turn the water off when lathering up.

5. Re-use your water. Save dish water and water from the sinks in your bathroom and use that water to water your garden, wash the car, etc. A good way to do this is to install "grey water" tanks under your sinks. This little basin captures the water and either stores it, or directs it into other appliances such as the tank of your toilet so that it can be reused. The tanks can be costly, however. An alternative method is to remove the "u" portion of your drain and allow water to drain into a 5-gallon bucket. You'll need to empty it frequently using this method, but the money you save on your water bill will be well worth it. If using the bucket or tank, remember that harsh chemicals can harm your plants and even the finish on your car, so avoid using them in your sink.

6. Collect and use rainwater whenever possible. Sadly this practice has become strangely illegal in some states, so check to be sure it's legal first.

By conserving water, you'll not only help protect this vital natural resource for future generations, but you'll also save money as well. 

Until next time, 

Be well!

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The Importance of Vitamin D

Vitamin D plays an important part in maintaining general health. It helps the body build strong bones by aiding calcium absorption, boosts the immune system and helps the body regulate moods. Lack of this vitamin is part of the reason many people experience "the blues" this time of year and can result in stunted bone growth and malformation in children (rickets), and osteomalacia  if prolonged. Lack of vitamin D also contributes to a lower immune system, causing you to get sick more frequently, especially during the winter. 

People who live in Northern Climates or regions where sunlight is shorter during one half of the year are particularly prone to Vitamin D deficiency. Others, such as people with inflammatory bowel syndromes, dark skin, a vegan or ovo-vegetarian diet,  breastfed infants and people who have undergone gastric bypass surgery are also at higher risk. 

Vitamin D is obtained in two ways. The first, best way to get it is with direct sunlight each day. You don't have to get the sun all at once either, so if time or weather conditions are an issue, try being outdoors in small increments. Alternatively, sit in front of a sunny window while working or watching TV. Sun Lamps are becoming popular. The light in these mimic natural sunlight and do provide some Vitamin D. For people living in Norther Climates, winter sunlight is not strong enough to produce Vitamin D that can be absorbed by the skin.The only other way to get this important vitamin is through some foods or vitamin supplements. Unfortunately, foods that contain Vitamin D are extremely limited. Salmon, Tuna, cod liver oil and egg yolks are the best sources. Other foods such as milk, yogurt, some cheeses and orange juice contain vitamin D that has been added artificially. A few mushrooms may contain Vitamin D as well. 

Vitamin D supplements are available and come in two forms: Vitamin D2 and Vitamin D3. Though they are manufactured somewhat differently, the only difference between them is that at higher doses, Vitamin D2 is somewhat less potent. The recommended daily allowances for Vitamin D intake are : Children less than 1 year: 400 IU.  Persons over one year old: 600 IU. There has been some speculation that 600 IU are not sufficient, especially for people living in Northern climates. For those folks, 2,000 IU  is the recommendation in the winter in addition to daily sunshine in the summer months. 

If you're not sure whether you're getting enough Vitamin D, there is a blood test available to check your levels. It's called the  25-hydroxy vitamin D blood test. It's a good idea to ask your doctor for this simple test periodically, especially if you are at risk for vitamin D deficiency. Levels between 20 and 50 nanograms/millileter are considered adequate while levels below 12 ng/ml indicates deficiency.

Whenever possible, spend time, especially with your children, outdoors. Remember that too much time in the sun can cause burns and potentially lead to certain types of skin cancer, so moderate your time wisely.

Until next time, 

Be well!

Sources: 

1. Holick MF. Vitamin D. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease, 10th ed. Philadelphia: Lippincott Williams & Wilkins, 2006.
2. Jones G. Pharmacokinetics of vitamin D toxicity. Am J Clin Nutr 2008;88:582S-6S. [PubMed abstract]
3. National Institute of Standards and Technology. NIST releases vitamin D standard reference material, 2009.
4. Holick MF. Vitamin D: the underappreciated D-lightful hormone that is important for skeletal and cellular health. Curr Opin Endocrinol Diabetes 2002;9:87-98.
5. Webb AR, Kline L, Holick MF. Influence of season and latitude on the cutaneous synthesis of vitamin D3: Exposure to winter sunlight in Boston and Edmonton will not promote vitamin D3 synthesis in human skin. J Clin Endocrinol Metab 1988;67:373-8. [PubMed abstract]
6. Vieth R, Bischoff-Ferrari H, Boucher BJ, Dawson-Hughes B, Garland CF, Heaney RP, et al. The urgent need to recommend an intake of vitamin D that is effective. Am J Clin Nutr 2007;85:649-50. [PubMed abstract]
7. National Institutes of Health Osteoporosis and Related Bone Diseases National Research Center.Osteoporosis overview. October 2010.
8. Vitamin D Council. Vitamin D and Depression: A patient friendly summary. www.vitamindcouncil.org/health-conditions/depression/,2012.

Benefits of Bare Feet

Remember the carefree days of childhood, when you played barefoot in the grass? Well, what you didn't know then and what your Mom may not have told you, is that every moment you spent barefoot was actually good for your body! The foot is made up of a number of muscles, tendons and nerves, all designed to help keep the body in balance and your gait in check. Going barefoot strengthens and keeps nutrients flowing to all those fibers and to the bones. It also allows the skin to stay healthy and strong. 

When we wear shoes, we force the foot to use the muscles and tendons differently to grip the inside of the shoe while walking. The result is that the muscles and tendons are forced into unnatural positions which create a strain on other muscles and joints from the ankle all the way up to the neck. Every part of the body is connected in some way. As the years pass, muscles in the foot that aren't used when wearing shoes begin to atrophy and eventually stop working all together. The results can be deadly. The foot is responsible for a big part of our balance and coordination. When muscles don't work properly, our balance begins to falter and can lead to serious, even deadly falls as we age. 

Now think of the joints in the rest of your body, like the knees  and hips for example. They were designed to work one way. When we force the foot to work incorrectly, we force the body to try and compensate, which puts a strain on tendons and ligaments that would otherwise not be strained and the joints to wear wrong. The result? You guessed it: deterioration due to constant stress. 

But if the constant stress and strain we put on our bodies isn't bad enough, consider what happens to the skin of the foot over time. Let's face it, our skin was not meant to be immersed in a warm, moist, bacteria and fungus laden environment for extended periods of time every day of our lives. Over time, the skin starts to break down and, is no longer able to repair itself constantly. Dry, cracked skin and  fungal infections are just two issues that can develop as the skin loses it's ability to heal itself and fight off germs.

Ever wonder why athletes who train barefoot run faster? Well, the answer to that lies in simple mechanics. When the body works with itself in the way that it was meant to, it works better. Runners run faster. Dancers have more balance and kids grow up with better posture and proper gait than their shod classmates. 

So, the next time you go to don a pair of shoes, consider going barefoot instead. Your feet and body will thank you!

Choosing Safe Fabric for Clothing

With toxic ingredients being added to many fabrics theses days, it's hard to know which fabrics are safe and which ones are toxic. Here are some natural fabrics that are safe to use:

Cotton. 100% pure cotton is milled from the fibers of the cotton plant. Cotton is lightweight, absorbent and easy to sew. 

Hemp. More absorbent and insulating than cotton, Hemp is the best natural fiber for clothing available. It is stronger and more durable than wool, and it's soft, creamy color allows it to be processed without any kind of bleaching.. a real bonus to the environment!

Linen: Made from the fibers of the  Flax plant, Linen is another lightweight, absorbent material. It is a just a hair heavier than cotton. 

Wool: Wool is gathered from the thick winter coats of sheep. Wool is heavy but highly insulating. It is best used for sweaters, socks and outerwear such as hats and scarves. It is not recommended for use as outerwear in extended outdoor environments, as it does not wick moisture away from the body. 

Remember, just because the materials say that they are made from natural fibers, doesn't necessarily mean they are safe. Fabrics that contain dyes or are bleached may not be safe. When choosing fabrics, choose uncolored, unbleached fabrics made from organic materials.

 

If you love color, try dying them yourself with natural dyes! Onion skin creates a beautiful yellow-orange color. Blueberries create a rich purple/blue color. Poke berries create a gorgeous magenta and Daisy Fleabane creates a pretty mint-green. Cranberries make a nice reddish/purple color as well. Experiment and have fun! 

Be well!

Re-thinking Waste

Nearly 80% of the garbage we throw away is recyclable and/or reusable. When you consider that humans generate over 13 Trillion pounds of trash every year, the implications of  the  impact we could make by recycling is staggering! Rethinking how we use and dispose of things can make a big difference, not only for the environment, but for our wallets as well. Here are a few commonly disposed of items that can be re-purposed for other things. 

Toothpaste Tubes: Remove the top portion and you can use the base to start seeds. Save enough of them, and you can thread them together and make a hammock, lacing for a patio chair or child's swing. Sew a snap on one corner, and you have a great toothbrush cover!

Pantyhose: Fill with human hair and hang in the garden to repel small animals and deer. Fill a balloon with water and a glow stick and insert into the leg and hang from a tree or your ceiling for a cool Halloween party decoration. Use the legs as ties to secure plants such as tomatoes and to support produce on vines such as pumpkins and gourds. You can even use them over a camera lens to create special effects!

Glass Jars: Glass jars like spaghetti sauce jars, salsa jars, etc. are great for storing things like screws and nails, craft supplies, even dried herbs from the garden. One tip to maximize your storage space is to screw the lid of the jar to the underside of a shelf. Fill the jar with the contents, then screw the jar to the lid. You've just created a whole new storage area! Jars can also be turned into tiny terrariums, to start seeds, grow bean sprouts, and re-purposed to create things like bird baths, cake stands, even decorative candle holders.

Milk Jugs: Milk jugs make excellent pots for plants as well as storage containers for all kinds of items such as tools, small auto parts, electronics, toys, beauty products, medical supplies, office supplies, even DVD's. Simply remove the top and label the base. The top can also be recycled into plant pots for smaller plants, funnels for use around the home/garage, toys for the sand box/tub, scoop for the cat box and combined with other materials to use as a watering system in the garden. Milk jugs can also be decorated and used as luminaries, holiday decorations, bird feeders, watering cans and pet bowls.

Soda Bottles: From plant pots to bird feeders, terrariums and water filtration systems, soda bottles are more valuable than the soda that comes in them! Add a little bleach and water and you have a light bulb. Add Baking Soda, Hydrogen Peroxide and Mountain Dew and you have a cool glow light. Save enough of them and you can build a green house, a boat,  a kid's play house, even furniture such as a a footstool, base for a table, lamp base and child's bed. Re-use them as storage containers, purses, wind socks, even rattles for kids. Remove the base and add a fabric closure, and you have a great yarn ball protector. The base can be used as a tray for your plant pots too! Soda bottles are also great for keeping frost off of your tender shoots. 

Toilet Paper Tubes: What's not to love about these? From art projects to storing wires and electronic cords, to seed starters, toilet paper tubes have a multitude of uses. Fill them with old dryer lint and you have an amazing fire starter for those camping trips. Combine a few of them upright inside an old shoe box and you have a great organizer for craft/office supplies and even tools! Staple one end closed and insert into a briefcase pocket to put pens in to protect your case should one explode. 

When it comes to recycling, uses for old things are only as limited as your imagination. Before throwing something away, ask yourself what it can be reused for. You will be surprised at how much money you spend each year buying things you could have easily made from something else you already had in your home. 

Until next time.. Be Well!

Amazing Mints

Mints make a wonderful addition to any garden. Their aromatic foliage not only repels some insects, but it also helps keep mice away. Mints are great in the kitchen too! From mint jellies and flavored teas to medicinal remedies and beauty products, Mint is one of the most diverse and useful herbs in the garden. 

Here are some common varieties:

Apple Mint: also called "Wooly mint". Apple mint  has a mild apple/mint flavor that is perfect for a nice hot tea. 

Black Peppermint: If you're a fan of Creme-de-Menthe, this is the herb for you! Used as a flavoring in making Creme-de-Menthe, this highly aromatic herb is as pretty as it is useful, with deep purple veins and stems and delicate purple flowers. It also makes a great addition to potpourris.

Chocolate Mint: A popular mint among chocolate lovers, this plant has a flavor akin to chocolate-mint candies. It can be used as a tea or chopped and added to dessert dishes and fresh fruit. 

Orange Mint: This plant is often used in aromatherapy to help treat depression. It's delicious orange-lemon scent is a great mood-enhancer and makes for a great addition to room deodorizers, natural cleansers and beauty products such as soap. It is good for repelling mice as well. Orange Mint is also known as "Citrus Mint" and "Bergamot Mint".

Pennyroyal: Though not edible, Pennyroyal excels as a flea and insect repellent and makes for a beautiful, aromatic ground cover. 

Peppermint: A favorite tea during winter holidays, this amazing mint will keep harmful insects such as cabbage moths and cucumber beetles away from your vegetable garden! One more reason to keep this handy herb nearby. It is also used to treat nausea.

Pineapple Mint: This plant is known  as a trickster. Though it has a surprising pineapple scent, it doesn't taste like pineapple at all. It's pretty multi-color leaves and off-white flowers make a lovely garnish for summer dishes.

Spearmint: Another mint good at repelling mice and flies. This highly aromatic herb is popular for making mint jellies, sauces and teas. It is also known as "Pea mint", "Garden mint" and "lamb mint".

A Note on Growing Mints: 

Mints are very invasive plants. It's best to plant them in containers or to use garden "dams" when planting directly into the garden . 

Planning For Spring

Planning For Spring

It might be cold outside, but January is the perfect month for planning your spring garden. Coming up with a plan is important, especially if your space is limited. There are three things you want to consider when planning. First up are the space and sunlight requirements for the plants. Be sure that the locations you want to grow them in match their requirements. Plants that require full sun should be planted in an area with little shade. The South and East sections of your home are the best place for those. Plants that will tolerate partial shade will grow well on the West and North sides. If space is limited, avoid growing plants like squashes, cucumbers, gourds and beans that vine, since those need a lot of room to spread out. Smaller vine plants like the beans can be grown if you have a good way to trellis them. If you don't mind a few small holes in your siding, beans can be trellised right up the side of your home. Container gardens work well for limited space as well. Tomatoes for example, can be grown successfully in a five-gallon bucket and a trash barrel can yield over 100 pounds of potatoes!

Next up is the compatibility of the plants. Some plants, like certain squashes for example, will cross-pollinate and yield some unexpected results. Others, such as cucumbers attract insects like the cucumber beetle, that will also feed on Tomatoes, so it's important to know which pests the plants are likely to attract and plan accordingly.

Speaking of compatibility, Chamomile and Marigolds are often planted in between veggies to ward off pests as well as deter rabbits. Companion planting, as it's called, is a great way to help keep your plants healthy without the use of pesticides. 

Here's another tip: Plant what you'll use. If you don't like Radishes, for example, don't waste your time growing them. It might sound simple, but we as gardeners, will sometimes get so excited about trying to grow new things, especially when someone gives us seeds or bulbs, that we forget that we can use the space to grow the things we love instead. 

Last but not least, choose your seeds and  buy them early. Delays in shipping, price and even sometimes availability can leave you scrambling last minute to get your garden going. You don't want to have to start your seeds in July, so it's best to plan early. 

Knowing what you want to grow and planning for the space and nutritional requirements will not only provide you with a garden you can be proud of, but it will yield a harvest that will keep you happy during the cold winter months. 

Using Medicinal Herbs

The herbs and spices in your kitchen offer a number of remedies for common ailments. Ginger for example, is great to treat inflammation. Clove is an effective analgesic. Using natural herbs is a great alternative to over-the-counter medicines because the herbs in their natural state do not contain the toxic additives and preservatives commonly used in pharmaceutical drugs. However, herbs like medicines, can be dangerous if not understood and used correctly. 

Here are a few things you should know before you begin using herbs as medicine. First, always check with your doctor before using them, especially when it comes to children. Some herbs can interfere with or react badly to other prescription medications. People taking certain anti-depressants for example, should not use St. John's Wort. People taking blood-thinners such as Cumadin may want to avoid Rosemary because Rosemary aids blood circulation to the skin. While that would be helpful someone not taking blood-thinners, it might cause small cuts or abrasions to bleed more and bruises to appear worse in people taking them. 

Just as certain herbs are contraindicated for certain medicines, the same holds true for herb use with certain illnesses. For instance, Ginger works great at reducing the inflammation that is caused by Arthritis. However, if you have Rheumatoid Arthritis or Lupus, it can actually make the condition worse. Blueberry, though not an herb, would be the better alternative. Knowing what the herb does, how it works and most importantly, how it would work in your specific case can mean the difference between wellness and a trip to the ER. 

Another issue one faces using herbs is dosing. All too often, the idea that "more is better" is followed with not-so-good results. Remember that herbs are medicines. Too much can make you sick. Too little won't be effective. Do your homework and know what is safe for you. Remember that weight plays a big part in dosage so be sure to take that into consideration. A good place to start is with this site:

http://www.pacificcollege.edu/pcom_static/publications/audio/pdf/dharmananda-herbformdose.pdf

It's a wonderful essay by Subhuti Dharmananda, Ph.D., Director, Institute for Traditional Medicine, Portland, Oregon.

Last but not least, it's important to know what's wrong with you before taking any herbal remedy. Clove is great for a toothache, but if your tooth is infected, then you'll need to combine it with a treatment for the infection as well. Knowing what the source of the pain is will determine the course of treatment. Clove will numb the pain, but it won't treat (though it is a mild antiseptic) the infection, which if left untreated, can have some pretty unpleasant consequences. 

Bottom line is this: If you want to use herbs for health, do your homework first. Know what's going on in your body before you treat it and know what the herb does, how to dose it and any possible side-effects before taking them. Never use herbs without consulting with your doctor first and always be sure to mention any herbs that you might be taking to your doctor whenever you visit. That way, she/he can prescribe medicines for you safely.  

Be Well!