i feel like i am missing good veggies but i am having a mental block on what i should plant this spring/summer for my veggie garden. suggestions welcome, not knowing and just posting a random answer = reporting! thanks in advance!!!

Also, are the stems scallions? Can I cut them before the onion is ready? The stems are flopping over a little.
Thanks.

Cruciferous vegetables: Arugula, Broccoli, Brussel Sprouts, Cabbage, Cauli?ower, Collard Greens, Kale and Watercress. These vegetables all decrease your risk of cancer. At least three to four servings per week is suggested. Whole grains: whole wheat (including bran), oats and quinoa. Whole grains contain insoluble fiber, which has many health benefits including preventing constipation. Fiber is also associated with a decrease risk of certain cancers. Soybeans. Soybeans contain protease inhibitors and other phytochemicals. Soybeans are also an excellent source of protein and many tasty products are now on the market.4.Allium Vegetables: Onions, Garlic, Scallions and chives. These vegetables contain substances that increase enzymes in your body that have distinct anti-cancer functions. Citrus fruits: Oranges, Lemons, Limes. These citrus fruits contain limonene, found in the peel. New research is linking limonene to reduced cancer risk. Tomatoes. Tomatoes contain acids that removed nitrites from your body before they become cancer causing agents. Studies show that green peppers, carrots, and strawberries have similar effects. Grapes. According to researchers, grapes contain a number of phytochemicals that reduce cancer risk in a variety of ways. Strawberries, apples and raspberries contain some of the same substances.

One of the best ways to start a veggie stock is with a little oil – some of my favorite oils to use for soup are: olive, coconut and toasted sesame. Sauté over low gentle heat 2-3 tablespoons oil with several of the following chopped herbs and veggies:

Purple, red, yellow or white onion Sweet onion shallots leeks Scallions, chives, garlic chives Garlic, purple garlic, elephant garlic Ginger Peppers – sweet, green, red, yellow, orange Hot chili peppers or jalapenos Celery Grated carrots Washed chopped parsley Cilantro or Parsley

Start right in your soup pot; sauté this mixture, made with what you have on hand, till lightly golden and smelling irresistible – if you want to get really exciting add a few tablespoons of wine – red or white.

Then fill up this soup pot with a good amount of water – 2 quarts or so. Don’t try to turn soup into an exact science – it is a creative process; use what you have on hand and make it taste awesome.

Next go wild with whatever herbs and spices you have, hopefully fresh out of the perennial garden – if not, dried herbs will do – don’t hold back, use your taste and intuitive sense to create a great original blend to compliment the ingredients of grains, beans and veggies you intend to add.

As you might one day find through experience – it doesn’t take much grain to fill a soup pot with hearty stock – maybe ½ cup or so depending on the grain. Once beans have been soaked, they are more digestible with less cooking time – providing a hearty filling nourishing balanced soup.

Simmer till all ingredients are tender, tastes melded, and voilå, invite Little Red Riding Hood, Grandma and Goldilocks and the Three Bears to dinner – oops – where are the crackers?

Why Become Vegan or Vegetarian?

Simple diet is best; for many dishes bring many diseases: and rich sauces are worse than heaping several meats upon each other. – Pliny

Story has it that once upon a time in the long ago there was an ice age over much of Planet Earth…small settlements of nomadic humans managed to survive when there was no vegetation to eat by killing other animals and consuming their flesh. This was a far cry from the “garden” before the ice age, where they could pick all kinds of fruits, vegetables and seeds.

After many long years when the small groups of humans had almost forgotten what it was like to have plant foods for their survival; they were able to make settlements where deep alluvial soil had settled, and amazingly rich plant life began to grow.

These spots were so wonderful, they became excellent gardeners and fed their flocks along with themselves, as they almost began to forget the days when all they had was meat for survival…anyway…so story has it…

Legumes

Sometimes referred to as the poor mans meat, legumes are an excellent source of soluble fiber, which is important for keeping an athletes blood sugar and energy levels stable. As far as plant foods go, most legumes are relatively high in protein and are a good source of slow releasing complex carbohydrates. This is great for providing a more stable and longer lasting supply of energy for working out. Legumes can be eaten in chili, stews, and soups, and are also enjoyable when served cold in bean salads. Some of the more common legumes found in the U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, and black-eyed peas. Legumes can be purchased dry, canned, and sometimes frozen.

Allium Vegetables

Allium vegetables, such as garlic, chives, onions, scallions, and leeks, are a flavorful way to add healthful nutrients to a bodybuilders diet. The benefits of garlic and other allium vegetables may come from their abundant flavonoids, such as quercetin, and also from their sulfur-containing compounds. Allium vegetables may be more beneficial when uncooked. So you may want to add them to sandwiches, salads, salad dressings, and other raw recipes to get the most from them.

Mollusks

Low in fat, a source of protein, and high in essential minerals, mollusks can be a good addition to a bodybuilders diet. Three popular and nutritious mollusk choices are clams, oysters, and mussels. Clams, in particular, lead the way for all foods in heme iron content. Heme iron found only in red meat, poultry, fish, and seafood is iron bound to a nonprotein compound that is much more easily absorbed by the body than free iron. Clams are also an excellent source of vitamin B12 and copper. These three nutrients may help maintain good blood status for delivering oxygen to working muscles. Along with copper, mollusks are also rich in zinc and selenium. These minerals are necessary for the proper functioning of the bodys immune system and its antioxidant defenses. Mollusks can be cooked in a variety of ways, including steaming, stewing, roasting, baking, broiling, sauting, poaching, and frying.

Nuts

Nuts are a very rich source of nutrients, including polyunsaturated fatty acids, vegetable proteins, fiber, vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols, antioxidants, and arginine. Although nuts are considered a fatty food, the fat in them may be beneficial. Some healthful choices for the bodybuilder include almonds, walnuts, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios. But remember, eating too much of a good thing can really increase your caloric intake, which could lead to an increase in bodyfat. A good guideline may be to eat one or two servings per day. A serving is one ounce (24 almonds).

Whole Grains

Bodybuilders may find whole-grain foods helpful in providing steady energy for hard training. Whole-grain foods are rich in vitamins, minerals, fiber, and essential fatty acids. Some examples of good whole-grain foods include oatmeal, whole-wheat flour, barley, spelt, brown rice, and some hot and cold breakfast cereals. Be wary of products labeled 100% wheat, stone-ground, multi-grain, seven-grain, 12-grain, or organic. They often contain very little whole grain. Instead, look for whole-grain products that say 100% whole wheat.

Salmon

One of the best sources of omega-3 fatty acids, salmon is a great way to add more musclebuilding protein to your diet. Omega-3 essential fatty acids are important building blocks of cell membranes and, like protein, may help athletes recover from strenuous workouts. Omega-3 fatty acids are also a great addition to anyones fat-loss plan.

Tomato Products

Not often do you find a natural food that actually benefits nutritionally by being cooked and processed. This seems to be the case, however, for tomatoes. It appears that even though some vitamin C is lost when tomatoes are heated, the antioxidant power is increased during the process. Researchers have found that the antioxidant lycopene, which is the pigment that makes tomatoes and other fruits like pink grapefruit and watermelon red, is made more bioavailable to the human body after heating. Foods rich in lycopene include canned tomatoes, tomato sauce, tomato juice, tomato paste, salsa, and ketchup.

Flaxseeds

Also known as linseeds, flaxseeds are small, oval-shaped seeds from the blue flowering flax plant. Flaxseeds are considered one of the best plant sources of healthful omega-3 essential fatty acids, and they’re also a good source of fiber. Flaxseeds (but not all flaxseed oil) are rich in phytochemicals called lignans that may have strong antioxidant properties that can help you stay healthy. There are several sources of lignans, such as whole grains, various berries, and soybeans, but flaxseeds are the best source. For easier digestion, flaxseeds should be ground first; a coffee grinder is good for this. The pleasant, nutty flavor of ground flaxseeds can be enjoyed in many foods, such as baked breads, muffins, and cookies. They can also be eaten in salads, cereals, soups, sauces, or mixed with a serving of NITRO-TECH protein powder.

Cruciferous Vegetables

Vegetables such as watercress, broccoli, cauliflower, kale, brussels sprouts, and cabbage are known as cruciferous vegetables. These vegetables are high in fiber, rich in vitamin C, very low in calories, and a good source of healthful phytonutrients. Eating cruciferous vegetables is a good way to take in important micronutrients without taking in a lot of calories. Bodybuilders wishing to lose bodyfat will find cruciferous vegetables to be a good addition to a their focused diet. Try to get three or more servings of these vegetables each week.

It is also interesting to note that cruciferous vegetables can be a dieting bodybuilders best friend, as in many cases they require more calories to be digested than they provide. Cruciferous vegetables not only help fill you up, but they also help you burn more calories!

Bodybuilders put great demand on their bodies during heavy training. Eating well will keep you going strong and staying healthy. Remember, a healthy bodybuilder is a better bodybuilder, so try to add some of these superfoods today.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly referred to as the wear and tear processes. With bodybuilding, additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand. The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate protein, vitamins, minerals, fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products.

How much protein do you need?

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.5 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 160 lb individual should be around 160 to 240 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams, an egg approximately 6 grams and a slice bread 3 grams.

Lastly in bodybuilding it’s not, the more the better. Rather it is the more precise the better. Don’t over exert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. With these tips in mind you are all set to pump iron!

An exciting development in the functional food area is the fortified egg. Bodybuilders know that eggs are a good source of protein, but eggs can now also be a good source of omega-3 essential fatty acids. Some egg producers are adding flaxseed to the feed of hens. Adding omega-3 fatty acids, in the form of flaxseeds, to the diets of hens increases the omega-3 fatty acid content of eggs by over six times that of regular eggs. Eating two fortified eggs may provide an adequate amount of omega-3 fatty acids. Egg producers also add vitamin E to the flaxseed feed to keep it stable. This can cause the vitamin E content of fortified eggs to be as much as eight times higher than that of normal eggs. It is also worthy to note that eggs can taste better with the vitamin E enrichment.

Superfoods:

Legumes

Sometimes referred to as the poor man’s meat, legumes are an excellent source of soluble fiber, which is important for keeping an athlete’s blood sugar and energy levels stable. As far as plant foods go, most legumes are relatively high in protein and are a good source of slow releasing complex carbohydrates. This is great for providing a more stable and longer lasting supply of energy for working out. Legumes can be eaten in chili, stews, and soups, and are also enjoyable when served cold in bean salads. Some of the more common legumes found in the U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, and black-eyed peas. Legumes can be purchased dry, canned, and sometimes frozen.

Allium Vegetables

Allium vegetables, such as garlic, chives, onions, scallions, and leeks, are a flavorful way to add healthful nutrients to a bodybuilder’s diet. The benefits of garlic and other allium vegetables may come from their abundant flavonoids, such as quercetin, and also from their sulfur-containing compounds. Allium vegetables may be more beneficial when uncooked. So you may want to add them to sandwiches, salads, salad dressings, and other raw recipes to get the most from them.

Mollusks

Low in fat, a source of protein, and high in essential minerals, mollusks can be a good addition to a bodybuilder’s diet. Three popular and nutritious mollusk choices are clams, oysters, and mussels. Clams, in particular, lead the way for all foods in heme iron content. Heme iron– found only in red meat, poultry, fish, and seafood– is iron bound to a nonprotein compound that is much more easily absorbed by the body than free iron. Clams are also an excellent source of vitamin B12 and copper. These three nutrients may help maintain good blood status for delivering oxygen to working muscles. Along with copper, mollusks are also rich in zinc and selenium. These minerals are necessary for the proper functioning of the body’s immune system and its antioxidant defenses. Mollusks can be cooked in a variety of ways, including steaming, stewing, roasting, baking, broiling, sauteing, poaching, and frying.

Nuts

Nuts are a very rich source of nutrients, including polyunsaturated fatty acids, vegetable proteins, fiber, vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols, antioxidants, and arginine. Although nuts are considered a fatty food, the fat in them may be beneficial. Some healthful choices for the bodybuilder include almonds, walnuts, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios. But remember, eating too much of a good thing can really increase your caloric intake, which could lead to an increase in bodyfat. A good guideline may be to eat one or two servings per day. A serving is one ounce (24 almonds).

Whole Grains

Bodybuilders may find whole-grain foods helpful in providing steady energy for hard training. Whole-grain foods are rich in vitamins, minerals, fiber, and essential fatty acids. Some examples of good whole-grain foods include oatmeal, whole-wheat flour, barley, spelt, brown rice, and some hot and cold breakfast cereals. Be wary of products labeled 100% wheat, stone-ground, multi-grain, seven-grain, 12-grain, or organic. They often contain very little whole grain. Instead, look for whole-grain products that say 100% whole wheat.

Salmon

One of the best sources of omega-3 fatty acids, salmon is a great way to add more musclebuilding protein to your diet. Omega-3 essential fatty acids are important building blocks of cell membranes and, like protein, may help athletes recover from strenuous workouts. Omega-3 fatty acids are also a great addition to anyone’s fat-loss plan.

Tomato Products

Not often do you find a natural food that actually benefits nutritionally by being cooked and processed. This seems to be the case, however, for tomatoes. It appears that even though some vitamin C is lost when tomatoes are heated, the antioxidant power is increased during the process. Researchers have found that the antioxidant lycopene, which is the pigment that makes tomatoes and other fruits like pink grapefruit and watermelon red, is made more bioavailable to the human body after heating. Foods rich in lycopene include canned tomatoes, tomato sauce, tomato juice, tomato paste, salsa, and ketchup.

Flaxseeds

Also known as linseeds, flaxseeds are small, oval-shaped seeds from the blue flowering flax plant. Flaxseeds are considered one of the best plant sources of healthful omega-3 essential fatty acids, and they’re also a good source of fiber. Flaxseeds (but not all flaxseed oil) are rich in phytochemicals called lignans that may have strong antioxidant properties that can help you stay healthy. There are several sources of lignans, such as whole grains, various berries, and soybeans, but flaxseeds are the best source. For easier digestion, flaxseeds should be ground first; a coffee grinder is good for this. The pleasant, nutty flavor of ground flaxseeds can be enjoyed in many foods, such as baked breads, muffins, and cookies. They can also be eaten in salads, cereals, soups, sauces, or mixed with a serving of protein powder.

Cruciferous Vegetables

Vegetables such as watercress, broccoli, cauliflower, kale, brussels sprouts, and cabbage are known as cruciferous vegetables. These vegetables are high in fiber, rich in vitamin C, very low in calories, and a good source of healthful phytonutrients. Eating cruciferous vegetables is a good way to take in important micronutrients without taking in a lot of calories. Bodybuilders wishing to lose bodyfat will find cruciferous vegetables to be a good addition to a their focused diet. Try to get three or more servings of these vegetables each week.

It is also interesting to note that cruciferous vegetables can be a dieting bodybuilder’s best friend, as in many cases they require more calories to be digested than they provide. Cruciferous vegetables not only help fill you up, but they also help you burn more calories!

Bodybuilders put great demand on their bodies during heavy training. Eating well will keep you going strong and staying healthy. Remember, a healthy bodybuilder is a better bodybuilder, so try to add some of these superfoods today.

However, as a new year begins, the thought of all those “goodies” you ate starts to make you a little uneasy because deep inside, you have a feeling they were not the healthiest foods for you. And you know you ate a lot of them!

Don’t worry; it’s no good crying over spilt milk. It is true that these types of goods may contain large amounts of saturated fat and trans fats, a potential risk for your arteries, but what you want to do now is reverse gears and do some “damage control”. How? By eating plenty of fruits and vegetables.

Fruits and vegetables can decrease damage in your arteries

The biggest payoff of eating fruits and vegetables is for your arteries. The Harvard-based Nurses’ Health Studies followed up with about 110,000 men and women for 14 years. The results of the studies showed that compared with the people who ate less than 1.5 servings of fruits and vegetables a day, those who ate 8 or more servings a day were 30 percent less likely to have a heart attack or stroke. The studies also showed that for every extra serving of fruit and vegetables participants added to their diets, their risk of heart disease dropped by 4 percent?. The protective effect of fruits and vegetables was attributed to a category of compounds named phytochemicals.

What are phytochemicals?

The word “phyto” means “plant” in Greek. Phytochemicals are nonnutritive chemicals found in plant foods that protect their host plants from infections and microbial invasions. Recently, however, we have learned that phytochemicals are also crucial in protecting humans against disease. Researchers estimate there are more than 100 different phytochemicals in one serving of fruit or vegetables.

How can phytochemicals protect you?

Phytochemicals perform many functions in our bodies and are involved in many activities. They:

• Act as antioxidants

• Keep the walls of small blood vessels healthy

• Make our small blood vessels stronger

• Prevent platelets from becoming sticky and piling up

• Block specific enzymes that raise blood pressure

Where can you find some of the main phytochemicals?

In every single fruit and vegetable. Here are some examples:

1. Carotenoids: Beta-carotene, lutein, and lycopene. These phytochemicals protect fat cells, blood, and other body fluids from assault by radicals. Carotenoids are the pigments responsible for the colors of many red, green, yellow, and orange found in fruits and vegetables. They are found in:

• Apricots, cantaloupe, kiwifruit, mangoes, papayas

• Pink grapefruit, watermelon, broccoli, carrots, kale, pumpkin, spinach

• Sweet potatoes, winter squash, collard greens, corn, red peppers, romaine lettuce

• Swiss chard, tomatoes

2. Flavonoids: Resveratrol, anthocyanin, quartering, hesperidin, tangeritin. Flavonoids are one large family of protective antioxidants commonly seen in foods rich vitamin C. The activities of flavonoids in our bodies include:

• Acting against inflammation, fighting free radicals, and preventing platelets from sticking together.

• Blocking the enzymes (proteins that help biochemical reactions to happen) that raise blood pressure.

• Protecting and strengthening small blood vessels that carry oxygen and nutrients to all body cells.

Flavonoids are found in:

• Apples, blueberries, strawberries, cherries, kiwifruit

• Limes, oranges, grapefruit, pears, plums, red grapes

• Tangerines, broccoli, garlic, kale, lettuce, onions

3. Ellagic Acid. This phytochemical protect us by decreasing cholesterol levels. It also has potent antioxidant properties. It is found in:

• Blackberries, blueberries, raspberries, strawberries

• Currants, kiwifruit, red grapes

4. Allium compounds. Allium compounds protect the immune and cardiovascular system. The allelic sulfides in these plants are released when the plants are cut or smashed. They are found in:

• Chives, garlic, leeks, onions, scallions

Final Thoughts

As you can see, fruits and vegetables are a must in keeping our arteries healthy. If you are looking for a New Year’s resolution, how about choosing this one: to eat three or more pieces of fruit and five portions of vegetables a day for the rest of the year. Even better, for the rest of your life.

Note: If you are diabetic do not exceed three pieces of fruit a day.

One of my all time favorite spices ever is yes Garlic. While many may say YUCK or PUUUU when they smell garlic so many simply adore the taste and health benefits of garlic that they actually cook with it more often than any other spice except salt and pepper. Others actually take a separate garlic supplement every day.

Lets take a brief look at the garlic plant and how easy it is to grow:
Garlic is grown from the individual cloves. Each clove will produce one plant with a single bulb – which may in turn contain up to twenty cloves. Growing garlic is therefore self-sustaining.
When planting garlic, choose a garden site that gets plenty of sun and where the soil is not too damp. The cloves should be planted individually, upright and about an inch (25 mm) under the surface. Plant the cloves about 4 inches (100 mm) apart. Rows should be about 18 inches (450 mm) apart. It is traditional to plant garlic on the shortest day of the year. Whether this is for symbolic or practical reasons is unclear. Garlic is a very friendly plant and grows well planted with other flowers and vegetables.

Harvesting Your Garlic Crop:
As garlic reaches maturity, the leaves will brown then die away. This is the cue that it is time to harvest your garlic crop. If you harvest too early the cloves will be very small, too late and the bulb will have split.

Proper handling of garlic after it’s been picked is almost as important as looking after it whilst it’s growing. It’s essential that garlic is dried properly, otherwise it will rot. The bulbs are often hung up in a cool, dry place. After a week or so, take them down and brush the dirt off gently – don’t wash the bulbs at this stage.

Garlic Daily Intake Suggestions:
Garlic – 500 mg in concentrated form – equivalent to 1250 mg garlic bulk or half a clove of fresh garlic. Garlic has been used by healers for over 5000 years . Numerous studies have shown that garlic decrease triglyceride level by decreasing fat absorption. It also supports healthy blood pressure. Two of garlic’s major compounds – allicin and ajoene – have been found to possess powerful actions that help the body boost its immune power. A natural herb that is non toxic.

The Many Benefits Of Garlic:

Garlic And Cancer: Population studies have revealed that eating garlic regularly, along with other alliums such as onions chives and scallions, may reduce the risk of oesophageal, colon and stomach cancer. This may be due to garlic’s ability to reduce the formation of carcinogenic compounds. Garlic’s sulfur compounds such as allicin and ajeone have been found to stop the growth of various cancers in animal laboratory studies, including skin, stomach, colon, breast and oral cancer. Garlic also contains the powerful antioxidant mineral selenium, known for its anti-cancer properties.

Selenium is used by our bodies to produce glutathione peroxidase. Glutathione is a powerful antioxidant. There is preliminary evidence that it may be useful in the management of some cancers, atherosclerosis, diabetes, lung disorders, noise-induced hearing loss, male infertility and to detoxify or prevent toxic build-up in the body.

Garlic for the Heart: Garlic is renowned for its abilities to lower cholesterol and blood pressure naturally and protect against heart disease and stroke. Garlic has also been found to stimulate the production of nitric oxide in blood vessels aiding their dilation, and assist the body’s ability to dissolve blood clots. The antioxidant properties of garlic can also protect against cardiovascular disease by inhibiting the oxidation of bad cholesterol which would otherwise build up in artery walls. Further, folate in garlic is known to protect the cardiovascular system.

For the best in all garlic whether it be Organic Garlic Powder, Minced Garlic, Garlic Pepper, Garlic Capsules or any specialty cooking spices please see our in stock list of over 1000 herbs and organic spices at www.SharpWebLabs.com or www.FloridaHerbHouse.com.

Sincerely Yours,

Carol K.