Vegetables are in!

We have had such a fabulous spring here in Colorado which has made waiting to plant really hard! But, it was still getting down into the 30's at night so this paranoid gardener just couldn't chance it! After a cold stretch last weekend, the extended forecast called for highs in the 80's and lows in the 50's so I decided it was finally time!

This is my final plan for my 4 beds. It took many rough drafts to get it right, but I think I finally got it! I also wrote down the dates I planted to help me keep track. For the plants that I started from seed indoors, I marked an s (seed)  underneath with the date planted, and a t (transplant) with the date they were transplanted into the garden. On the back of this page I drew up a blank square foot diagram so that as I harvest and plant new things up until frost, I can have an ongoing record.

I soaked my bean, cucumber, zucchini, and nasturtium seeds to help facilitate germination. The beans, cukes and zucchini I only soaked for a couple hours but the nasturtium said to soak for 12-24. 

 This is my cool season bed planted 4/18.

Not even a month later! It is fun to see how much stuff grows. Pictures are a great way to document! Last year, our spring was so horrible that nothing grew at all in the first month!

This bed has cucumber seeds in the back, peppers in the second row, bush beans in the square with 9 white circles (I will plant 9 more in the square next to it in a few weeks) plus marigolds, dill, oregano and thyme, oh, and a pair of safety glasses in the top left hand square that I keep watering and nothing seems to happen??? :)

This bed has tomatoes in the back (I had to buy one big store bought one in hopes of getting some tomatoes a little earlier!) The next row contains a bunch of little lettuce seedlings, then I've got rosemary, basil, sage, parsley and nasturtiums.

This one will have pole beans growing up the back, carrots, beets and radishes growing along the left side, marigolds in the front, but most of the space will be taken up by zucchini. One little seed will grow into a ginormous plant that will produce more zucchini then you will know what to do with!!! Oh wait, yes I do...zucchini fritters, zucchini pancakes, zucchini soup, zucchini brownies, zucchini milk...ideas are endless. Don't worry, I will post all my favorite garden recipes when harvest time begins!

Happy Gardening!!!

Day 2 and 3 of Cleanse

Yesterday I started feeling the effects of the cleanse...which is a good thing!!!! But I will definitely feel worse before I feel better. My main complaint was that I was tired. I had a hard time getting out of bed in the morning and felt like I never fully woke up! I went through the motions of my morning, put my son down for his nap, made a delicious lunch and did something I rarely do...laid down and watched tv! It was crappy outside, husband was out of town, and my body was telling me it needed rest. Instead of pumping it full of caffeine or sugar to falsely wake it up (which causes more long term fatigue overall because it is SO taxing on the body!), I listened to my body and gave it the rest it was asking for. Imagine that! I know that my natural energy levels will kick in soon and that all the nutrients I am pumping my body full of will be far superior at keeping me going. But first my body needs to adjust to fewer calories. It won't take long and my body will be seriously grateful to have a nice long break from having to expend so much energy on digestion!

Today was my roughest day yet! Not only was I really feeling the fatigue and body aches that can come in the beginning of a cleanse, but I got my monthly cycle which naturally includes cramping and other pleasantries! Plus my recurring issues with low back and foot pain were at their worst. Add to the mix the fact that it is Mother's Day and my husband has been out of town for the entire weekend. That is one whopping recipe for a no good, very bad day! I was all set to throw in the towel and call it quits! BUT, even though I did cheat a little, I didn't do nearly the damage that I was trying to talk myself into! And now I am back to feeling strongly committed and ready for a new and hopefully brighter day tomorrow! After icing my foot and heating my back throughout the day, my pain levels are much more tolerable. And the first day of my cycle is always the worst. Things usually get better fast after that! I need to remember that even when things don't go my way and my motivation begins to diminish, I can recover! Motivation levels will not be 100% strong 100% of the time so instead of letting the times when it is low defeat me, I can just ride out the dip and wait until it rises again. Each minute of each day is a new opportunity. Even if I do mess up, I can make the right decision the next time. It does not have to be all or nothing!

Last year I maintained a strong commitment to my diet but once I started allowing certain things back in, it wasn't long before I was hooked! Now that I am in the early stages of cutting the very same foods out of my diet that I previously learned to live happily without, I find it fascinating how much I think about these foods!  Our culture is obsessed with food and almost every person living in this country has a relationship with food other than for purely nourishing the body. Once I started feeling the effects of eating dirty food, it started a downward spiral until I recreated the negative relationships with food I had previously debunked!  I mindlessly snack out of boredom and loneliness when Jamison is napping. I eat when I am tired and in pain just so I can enjoy something when I am feeling miserable.  I indulge on the weekends because it is something fun to do as a family.  I use food or Starbucks to get me out of the house when I am too fatigued and unmotivated to get moving. I cheat on my cleanse on Mother's Day because after having a horrible day, gosh darn it I deserve it! Deserve what??? Empty, poisonous calories? Bloating, fatigue and guilt in return for 5 minutes of satisfaction? So I am really using this opportunity to pay attention to my cravings and listen to what my body is trying to tell me. Food is definitely a substitute for something deeper so hopefully I can figure some things out! One thing I did notice today is that the majority of the times I was having intense cravings, I wasn't actually hungry. Now that my body is getting used to less food and more water, I am really beginning to feel what it is like to actually be hungry versus just wanting to eat. Good to know!

Breakfast

Day 2: Energy Smoothie (1/4 C almond butter, 1 t cinnamon or ground cardomom, 1 C water, 1/2 C coconut water, 1 C frozen peaches, 1-2 t agave, 2 kale leaves, 1/2 C ice)
Day 3: Kombucha Smoothie (1 small cucumber, 2 kiwis, 1 C ginger kombucha, 1/2 C coconut milk, 2 kale leaves, 2 T cilantro, 6 ice cubes)

Lunch

Day 2: Thai Vegetable Wraps with Almond Sauce (to make sauce blend 1T almond butter, 1t grated ginger, 1/2 juiced lemon, 1t apple cinder vinegar, 1 clove garlic, 1 t gluten free tamari. Roll shredded cabbage, matchstick carrots and cukes, sliced avocado and scallions into Romaine lettuce leaves and drizzle with sauce)

Day 3: Grilled cheese on Gluten free bread with avocado and spinach (one of my cheats!)

Snacks

Day 2: Cinnamon Sunflower Truffles

Day 3: Rice crackers and chocolate chips with peanut butter (another cheat!)

Dinner

Detox Green soup both nights

Activities

Day 2: epsom salt bath, stretched, meditated

Day 3: dry brushed, alternated hot and cold in the shower

Day 1 of Cleanse

Today is my official start date for my 3 week cleanse. For the last 4 days I have been focusing on cutting out some of the foods that had been gradually creeping back into my diet (gluten, dairy, sugar, eggs, coffee, alcohol). This made the transition into the cleanse a little easier on my body. Though I have to admit, I almost delayed the start date because I was PMSing so bad, which makes not giving into cravings THAT much harder!!! But when I went to bed last night, I adjusted my attitude with a little meditation and visualization which worked wonders! For the last couple months I have been in an "I can't" frame of mind, but throughout this cleanse I want to really pay attention to my thoughts and when that negativity shows up, remind myself that I CAN!!! And I WILL!!!! Just take a few deep breaths and let those negative thoughts float away. We have to remember that those thoughts are not true in any way, shape or form, but if we believe them and we attach to them, then they will create that reality for us!

So, today was a new day with a new attitude and I have to admit, I am psyched for this cleanse! I am already going into it with a great sense of confidence since I won the argument with my brain which was so desperately trying to convince me to delay starting! It is a cold, rainy day which happens maybe twice a year in Colorado, so it is a nice omen to begin a cleanse on a day the earth is cleansing too! 

Breakfast: Green Tea Smoothie (3 cups frozen grapes, 2 cups spinach, 1 1/2 cups strong brewed green tea, cooled, 1 avocado, 2 tsp honey, 2 T flax seeds)

Lunch: Green Curry over rice (cauliflower, carrot, zucchini, onion, and green beans in a spicy curry/coconut milk broth)

Snack: 2 cinnamon-sunflower truffles

Dinner: Detox Green Soup

Activities: epsom salt bath, dry brushed, hot/cold shower, stretched, and meditated

I have also been drinking massive amounts of water and tea. Every time I get the slightest hunger pang, I just go in and drink a glass of water and feel instantly better. Plus, it is so freaking dry here in Colorado, and I know I don't get enough water to combat that dryness, so I am hoping to get into a better hydration habit as well. I already feel a little more lubricated then usual!

I am going to try to post as much as possible throughout this cleanse to share my favorite recipes and document how I am feeling. 

Blessings to you!

Prepping for a Cleanse

 
One of the most important steps to take before beginning a cleanse is preparing your fruits and veggies. Before I went to the store today, I first cleaned out my fridge to make room for all of the produce I would be stocking it with. If you keep a lot of unclean foods on hand, it is a good idea to toss or donate anything that will be too tempting for you. Then I went to the grocery store and picked out all of my fruits and veggies for the week. I brought them home, took off any stickers, washed them all, trimmed them up and laid them out on drying mats. I peeled the outer leaf off of my cabbage and cut it into quarters, chopped my broccoli and cauliflower up, peeled and trimmed several carrots, took apart and trimmed my celery, and rinsed and de-stemmed my radishes and beets. Now they will all be ready to go when I want to use them! Greens do not hold up as well once washed and do better when rinsed prior to using. I put those in plastic bags with paper towel wrapped around them to absorb any excess water. Not only does this save a ton of time during the week, especially when hunger strikes and your first instinct is to grab something quick and easy, but it also gets you mentally prepared and starts you off on the right foot. It is exciting to look into your fridge and see an array of organized, ready to go veggies at your disposal!

 Another important aspect is to have your meals picked out and your recipes close at hand. I write out a general plan of meals I want to consume during the week, but each night I make a more specific plan outlining what I will have for breakfast, lunch, dinner and snacks the next day. That way, I don't have to think about it, I just go in the kitchen and follow my recipes.

Tomorrow I will start a 4 day Elimination Diet before the actually cleanse which I will start on Friday. It will consist of more solid meals than the actual cleanse and really just serves the purpose of cutting out the foods you will be avoiding to gently prepare your body. I will start my day with a smoothie and possibly a light breakfast or a snack a couple hours later. Then lunch and dinner with possibly a snack in between. The point of this cleanse is not to starve yourself so there is room for snacks, just have a plan for those too so that you are not tempted to grab something processed or packaged. I usually plan to make enough at dinner to have leftovers for lunch the next day.

Day 1 of Elimination Diet:

Breakfast: Smoothie.  Here is a link to Smoothie Recipes from the Clean Program to give you some ideas.

Lunch: Leftover Spring Rice Pasta

Dinner: Big Green Salad, one of the recipes from the book. I will post the recipe tomorrow.

Snacks: Cinnamon Sunflower Truffles These are divine! Plus they make a great snack for kids too...mine devours them! I have been making these for awhile now from one of my favorite blogs, The Whole Life Nutrition Kitchen, which is another fabulous site that has a plethora of recipes suitable for cleansing. Any additional snacks will just be a handful of carrots or a piece of fruit.

Tips on Cleansing

It is time for a cleanse! I have noticed my eating habits have progressively gotten worse over the last couple months and boy am I feeling it physically! I feel lethargic, apathetic, and have lots of muscle and joint pain. And bad decisions just perpetuate bad decisions until I'm hooked and then the cravings get the best of me! Fortunately the opposite is also true, good decisions perpetuate good decisions and builds incredible confidence and motivation! If you are having any issues with motivation, I highly recommend checking out 16 ways to get motivated in one of my favorite blogs, zenhabits

I have decided to do Alejandro Junger's Clean program again, which I did last year. It was an incredible journey and the book and online support are fantastic tools to guide you through the detox process. Plus they contain a plethora of recipes that will most likely become staples in your diet. I highly recommend purchasing this book if you are serious about cleansing because he goes into more detail about the actual cleanse, and the knowledge you will gain will change your life. Or visit The Clean Program website. The program consists of a liquid breakfast, a solid lunch and a liquid dinner. The liquid meals include freshly made juices, smoothies and pureed soups which are surprisingly filling. I do not purchase the expensive extra's they try to sell on the website. I believe that the diet change alone is enough. I will be starting an Elimination Diet on Monday May 7th, then starting the actual cleanse on Friday May 11th until Friday June 1st.

Tips on Cleansing:

1. Decide the length of your cleanse. 3 weeks seems to be the perfect length to really maximize the detox process and create new habits that will carryover into your daily life. But if 3 weeks seems like too much of a commitment, start with 1 or 2, especially if it is your first time. You may just get hooked and want to keep going!

2. Realize that the first week will be the toughest. Your cravings will be strong, your body will feel a little fluish and sluggish and your dreams might be vivid BUT, if you can make it through that initial 4-7 days, your cravings will disappear, the fire within will awaken and you just might feel better than you ever have in your entire life. Mysterious aches, pains and digestive issues will begin to disappear, you will experience better sleep, tons of energy, a clear head, less mood swings, weight loss and an incredible sense of confidence.

3. Schedule it into your calendar and prepare. Try to not to overbook yourself during that time. Times of major transition or turmoil are not ideal times to cleanse so look ahead and try to pick a time that is less busy. Weekends are good times to start so that you can get all your shopping and prepping done and already have two days under your belt before the week starts. Some people can maintain an active social life while cleansing and feel empowered by being around others without indulging, but, if you are like me, I like to take a break from the world and take the opportunity to indulge in some quiet, introspective time.

4. Cleansing is not just about eliminating toxins, but it is also equally important to introduce foods and activities that help facilitate the detox process. I am going to make a list of all of the foods I cut out when cleansing, the foods I focus on eating a ton of, and the activities I make part of my daily cleansing routine. But this is a personal preference. Many cleanses allow animal products in the form of organic poultry and wild caught seafood. So listen to your body and pick the foods you are most addicted to and the ones you may even suspect to be an allergy.

Foods to Avoid:

1. Gluten (wheat, barley, rye, spelt, kamut)

2. Animal products (including dairy and eggs) I will consume organic chicken and wild caught seafood sparingly.

3. Cane sugar, including chocolate (healthy alternatives like agave and stevia are allowed in small amounts but use sparingly since most of us are addicted to highly sweetened foods)

4. Coffee (I do consume a little yerba mate and green tea but try to limit caffeine consumption)

5. Alcohol

6. Nightshade vegetables (tomatoes, potatoes, peppers, eggplants) A surprising amount of people do not react well to these veggies which are a huge contributor to joint pain so if you have any issues with pain, I would cut them out of your diet for awhile.

7. Anything processed or prepackaged. Anything with chemicals listed in the ingredients. If it has more than 5 ingredients or an unpronounceable ingredient, it's a no no. Stick entirely to whole foods if possible.

8. Soy. Some cleanses might include tofu or soy milk but soy is a genetically modified food that is highly processed, overconsumed and highly allergenic.

Foods to enjoy, preferably organic:

1. GREENS!!! Kale, Chard, Collards, Dandelion greens, Beet greens, Arugula, Spinach. Mix them up!

2. Veggies: go for organic, in season and variety in color if possible! Cruciferous veggies are especially cleansing!

3.  Fruits: Again go for organic, in season if possible and variety! Berries are especially cleansing, lemons are very alkalizing and avocados are high in good fat! Try to avoid Oranges, grapefruits, grapes and bananas.

3. Fresh garlic

4. Fresh ginger

5. Herbs and spices not only make everything SO much better, but have great health benefits so pick your favorites and start sprinkling! I keep parsley and cilantro in a cup of water with a bag over top in my fridge at all times! They will last much longer that way. Better yet, plant an herb garden!

6. Nuts and Seeds (raw and unsalted are best, avoid peanuts)

7. Grains: there are tons of grains out there so experiment and see which ones you like best, quinoa, brown rice, wild rice,  millet, buckwheat, teff and non GMO corn (which can be highly allergenic so pay attention to your body)

8. Beans and lentils

9. Unrefined Oils. Best ones to have on hand: virgin coconut oil and extra virgin olive oil

10. Dairy substitutes: rice, nut and coconut milks

11. Lots and lots of water (preferably purified) to help flush the toxins out. We had a reverse osmosis water filter installed in our last house which I am hoping to do here soon because it is kind of scary what is actually in our drinking water!

Activities that facilitate detoxing:

1. Dry skin brushing. Buy a body brush and brush your entire body before each shower. Start with your extremities and always brush towards your heart. It is so incredibly invigorating and not only does it exfoliate, but it stimulates your lymphatic system

2. Tongue scraping. You can either buy a tongue scraper or just use a metal teaspoon. Every morning, look at your tongue and if you notice a white residue on the back of your tongue, scrape it off. This is an ayurvedic practice that helps remove toxins that build up on your tongue overnight. 

3. Neti pot. If you have never used a neti pot, you should get in the habit! Not only is it a great practice for detoxing to help flush out the sinus mucus that might initially worsen while cleansing, but always a good practice to hydrate dry nasal passages and help sooth allergies and stuffy noses. It feels amazing!
4. Hot/Cold Plunge. Alternating between hot and cold water while in the shower is an incredibly invigorating way to boost circulation and detoxification. The vessels in your skin relax and dilate with heat and contract with cold. When this relax/contract pattern happens, your skin pumps almost as much blood as your heart. Plus it seriously energizes you!

5. Epsom Salt baths. Taking baths is an incredibly luxurious and relaxing activity to do while cleansing, and always for that matter! By adding epsom salts, you increase the detox process because the salts help draw toxins out of your body.  Add at least 2 cups to your bath

6. Exercise. It is a good idea to tone down the intensity of your exercise program while cleansing, especially in the beginning, but keep your body moving to help circulate the toxins out of your blood stream. Do what you love but some of the best activities are yoga, walking/hiking, and bike rides. Take these opportunities to be truly present and enjoy nature.
7. Meditation. If you have never meditated, now is a great opportunity to research the topic and start practicing. Start with 5 minutes and remember that the goal is not to completely clear your mind, but to not attach to your thoughts. The main concept is to focus on your breath and whenever you find yourself wrapped up in a thought (which will happen a lot, especially in the beginning) gently and without judgement, bring your awareness back to your breath.

8. Journal your experience

9. Take time to reflect and express gratitude for the blessings in your life

10. Read an inspirational book and/or watch one of the many transformational and important food documentaries out there...get educated and inspired!

11. Breathe, Love, and Be Present.

PEACE!!!

Time to Plant!!!!

I have been anxiously awaiting this day for weeks now! After a very time consuming and laborious weekend of sifting my soil, I finally came to the realization that the shortcut I took last year by buying garden soil in bulk did not pay off at all!!! After all that sifting, I still had soil that was full of clay and turned into a lake of sludge when watered. So, in the end, I went and bought bagged stuff and started over...lesson learned: do it right the first time!!!! But what to my wondrous eyes should appear, but prepackaged square foot gardening mix, yippee!!! Mel Bartholomew(the creator of square foot gardening) recommends a soil mix of 1/3 vermiculite, 1/3 peat moss and 1/3 compost which is costly and annoying to mix for 4 beds...hence the reason I bought soil in bulk. But now they come in handy, dandy premixed bags, 2 cubic feet in size and costing $12.99. I'll take it!

So soil is ready (in one bed...got 3 more to go!) I soaked it really good so that it is nice and moist for planting (and the water just seeped right in like it was supposed to, big sigh of relief!) I soaked 8 snap pea beans in lukewarm water overnight to help jump start the germination process. I made my square foot grid by tying twine to nails drilled in at one foot intervals. So now it is time to begin. My little seedlings are dying to get our of their cubicles and spread their roots!

First I made my grids of where I would be planting. I planted broccoli, cabbage and cauliflower in the single holes, spinach seeds in the square with 9 boxes. Chard, kale, lettuce and cilantro went into the 4 box squares, and carrots radishes and beet seeds went into the squares with 16 boxes. Snap peas went in a row at the top of the bed and will need a trellis to support them.

Where I planted my seedlings, I made depressions around them so water would easily absorb around the roots. Where I planted seeds, I made a 1 inch depression, filled it halfway with vermiculite, dropped in my seed and then topped it off with vermiculite. Then I lightly watered the seedlings and misted the seeds. I also planted late afternoon when the sun wasn't as hot because that can be a shock to new transplants. It is very important to keep the soil moist at all times so the new transplants don't dry out and the seeds can germinate.

My Current Favorite Salad

Most of my family knows me as the best salad maker. I don't say that to brag, it's just I LOVE to get creative with the salad and they appreciate that.  The number one rule to great salads is homemade dressings. I have bought store bought dressings a handful of times in my life and every time I am left incredibly disappointed. I realize that making dressing takes about maybe 5 minutes and is SO worth it every single time!!!! I go through salad phases too where I get hooked on certain ingredients for both salad and dressing. This particular phase has lasted over a year which is a really long time for a salad phase, so it is obviously sensational!

Salad

mixed greens

avocado

red onion, thinly sliced

grapes or strawberries chopped

celery thinly sliced

cilantro

sunflower seeds

dried cranberries

Dressing

balsamic vinegar

dijon mustartd

honey

salt and pepper

olive oil

I often make enough dressing for 2 dinner salads for my husband and I so I don't have measurements for larger quantities. The key is equal parts vinegar and oil, but don't mix oil in until the end while vigorously whisking other ingredients. I usually do a dollop of mustard, a drizzle of honey and salt and pepper to taste. I probably use about  2-3 T each of vinegar and oil. If you want to make a larger quantity, start with 1/4  cup each of vinegar and oil, 2-3 T mustard, 1-2 T honey, and salt and pepper. Leftovers will keep in the fridge for awhile. Mix them up in a mason jar and then leftovers can be easily stored.This dressing is a little on the vinegary side which is how I like it. Traditional dressings are 3 part oil to 1 part vinegar which is a little too oily for me, but you can always adjust the amounts to find the ratio that you like best.