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SecondBite's Feed the Future Program: cultivating hope, one meal at a time

<p>In a world where food insecurity continues to plague communities, there shines a beacon of hope in the form of <a href="https://secondbite.org/">SecondBite</a>. Since its inception in 2005, SecondBite has worked tirelessly to rescue and redistribute surplus food, ensuring that no Australian goes to bed hungry. Now, with the launch of their Feed the Future program, they are taking their commitment to combating hunger and waste to new heights.</p> <p>The impact of SecondBite's efforts is truly staggering. Having already rescued and redistributed the equivalent of almost 300 million meals, they have become a lifeline for countless individuals and families facing food insecurity across the nation. But as the demand for their services continues to rise, so too does the need for support from generous donors and supporters.</p> <p>At the heart of SecondBite's purpose is the belief that every Australian deserves access to nutritious food, regardless of their circumstances. Through their Feed the Future program, they are not only addressing immediate hunger but also working towards a future where hunger and food waste are relics of the past.</p> <p>One individual who embodied this spirit of generosity was the late Frank Costa AO, a prominent Australian businessman and philanthropist. His unwavering commitment to giving back to the community lives on through a generous $1 million donation to SecondBite's Future Trust, ensuring that his legacy of compassion and service will continue to make a difference for years to come.</p> <p>“Frank was so passionate about health and the role that nutritious food plays in keeping us healthy,” says his widow, Shirley Costa. “He always said that the best way to preserve your health is to put the right food in your body, in particular, fruit and vegetables. He felt genuinely proud to provide a service to people, but also to contribute to their health and happiness. And he hoped that his gift would allow SecondBite to continue this legacy.”</p> <p><img class="alignnone size-full wp-image-70396" src="https://www.readersdigest.com.au/wp-content/uploads/2024/03/SecondBite_Hero_02.jpg" alt="" width="770" height="500" /></p> <p>For those considering leaving a gift to SecondBite in their will, the Feed the Future program offers a unique opportunity to create a lasting impact. By becoming a member, supporters can join a community of like-minded individuals dedicated to building a future where no one goes hungry.</p> <p>Membership in the Feed the Future program comes with a range of exclusive benefits, including a certificate of recognition, a special lapel pin, invitations to events, and even a symbolic apple tree to plant in your garden as a testament to your commitment to ending hunger.</p> <p>But perhaps the greatest reward of all is the knowledge that your gift will help SecondBite continue their vital work, providing nourishment, hope and dignity to those in need. Together, we can create a future where every Australian has a place at the table, and no one is left behind.</p> <p><img class="alignnone wp-image-70420 size-full" src="https://www.readersdigest.com.au/wp-content/uploads/2024/04/Cropped-Image_secondbite_770.jpg" alt="" width="770" height="500" /></p> <p>“If you share our vision of a place at the table for all Australians, so that every child, woman and man has access to a regular nutritious food supply,” says SecondBite co-founder Ian Carson, “please consider joining our Feed the Future program and making a gift to SecondBite in your Will.”</p> <p>To learn more about how you can support SecondBite's Feed the Future program and make a difference in the lives of those facing food insecurity, contact their team today at 1800 263 283 or visit <a href="https://secondbite.org/gifts-in-will/" target="_blank" rel="noopener">secondbite.org/gifts-in-will</a>.</p> <p>Join us in cultivating a brighter future for all Australians, one meal at a time.</p> <p><em>Images: Supplied.</em></p> <p><em>This is a sponsored article produced in partnership with SecondBite.</em></p>

Food & Wine

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Mothers’ dieting habits and self-talk have profound impact on daughters − 2 psychologists explain how to cultivate healthy behaviors and body image

<p><em><a href="https://theconversation.com/profiles/janet-j-boseovski-451496">Janet J. Boseovski</a>, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a> and <a href="https://theconversation.com/profiles/ashleigh-gallagher-1505989">Ashleigh Gallagher</a>, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a></em></p> <p>Weight loss is one of the most common health and appearance-related goals.</p> <p>Women and <a href="https://www.cdc.gov/nchs/products/databriefs/db340.htm">teen girls</a> are <a href="https://www.cdc.gov/nchs/products/databriefs/db313.htm">especially likely to pursue dieting</a> to achieve weight loss goals even though a great deal of research shows that <a href="https://theconversation.com/what-thin-people-dont-understand-about-dieting-86604">dieting doesn’t work over the long term</a>.</p> <p>We are a <a href="https://www.duck-lab.com/people">developmental psychologist</a> and a <a href="https://psy.uncg.edu/directory/ashleigh-gallagher/">social psychologist</a> who together wrote a forthcoming book, “Beyond Body Positive: A Mother’s Evidence-Based Guide for Helping Girls Build a Healthy Body Image.”</p> <p>In the book, we address topics such as the effects of maternal dieting behaviors on daughters’ health and well-being. We provide information on how to build a foundation for healthy body image beginning in girlhood.</p> <h2>Culturally defined body ideals</h2> <p>Given the strong influence of social media and other cultural influences on body ideals, it’s understandable that so many people pursue diets aimed at weight loss. <a href="https://communityhealth.mayoclinic.org/featured-stories/tiktok-diets">TikTok</a>, YouTube, Instagram and celebrity websites feature slim influencers and “how-tos” for achieving those same results in no time.</p> <p>For example, women and teens are engaging in rigid and extreme forms of exercise such as 54D, a program to <a href="https://54d.com/">achieve body transformation in 54 days</a>, or the <a href="https://health.clevelandclinic.org/75-hard-challenge-and-rules">75 Hard Challenge</a>, which is to follow five strict rules for 75 days.</p> <p>For teens, these pursuits are likely fueled by trendy body preoccupations such as the desire for “<a href="https://www.nytimes.com/2024/02/06/well/move/tiktok-legging-legs-eating-disorders.html">legging legs</a>.”</p> <p>Women and teens have also been been inundated with recent messaging around <a href="https://theconversation.com/drugs-that-melt-away-pounds-still-present-more-questions-than-answers-but-ozempic-wegovy-and-mounjaro-could-be-key-tools-in-reducing-the-obesity-epidemic-205549">quick-fix weight loss drugs</a>, which come with a lot of caveats.</p> <p>Dieting and weight loss goals are highly individual, and when people are intensely self-focused, it is <a href="https://doi.org/10.1521/jscp.2000.19.1.70">possible to lose sight of the bigger picture</a>. Although women might wonder what the harm is in trying the latest diet, science shows that dieting behavior doesn’t just affect the dieter. In particular, for women who are mothers or who have other girls in their lives, these behaviors affect girls’ emerging body image and their health and well-being.</p> <h2>The profound effect of maternal role models</h2> <p>Research shows that mothers and maternal figures <a href="https://doi.org/10.1016/j.brat.2017.11.001">have a profound influence on their daughters’ body image</a>.</p> <p>The opportunity to influence girls’ body image comes far earlier than adolescence. In fact, research shows that these influences on body image <a href="https://www.teenvogue.com/story/how-toxic-diet-culture-is-passed-from-moms-to-daughters">begin very early in life</a> – <a href="https://doi.org/10.1016/bs.acdb.2016.10.006">during the preschool years</a>.</p> <p>Mothers may feel that they are being discreet about their dieting behavior, but little girls are watching and listening, and they are far more observant of us than many might think.</p> <p>For example, one study revealed that compared with daughters of nondieting women, 5-year-old girls whose mothers dieted <a href="https://doi.org/10.1016/S0002-8223(00)00339-4">were aware of the connection between dieting and thinness</a>.</p> <p>Mothers’ eating behavior does not just affect girls’ ideas about dieting, but also their daughters’ eating behavior. The amount of food that mothers eat <a href="https://doi.org/10.1016/j.appet.2018.04.018">predicts how much their daughters will eat</a>. In addition, daughters whose mothers are dieters are <a href="https://doi.org/10.1016/j.appet.2018.04.018">more likely to become dieters themselves</a> and are also <a href="https://doi.org/10.1016/j.eatbeh.2007.03.001">more likely to have a negative body image</a>.</p> <p>Negative body image is <a href="https://theconversation.com/mounting-research-documents-the-harmful-effects-of-social-media-use-on-mental-health-including-body-image-and-development-of-eating-disorders-206170">not a trivial matter</a>. It affects girls’ and women’s mental and physical well-being in a <a href="https://doi.org/10.1177/1359105317710815">host of ways</a> and <a href="https://doi.org/10.1016/j.brat.2011.06.009">can predict the emergence of eating disorders</a>.</p> <h2>Avoiding ‘fat talk’</h2> <p>What can moms do, then, to serve their daughters’ and their own health?</p> <p>They can focus on small steps. And although it is best to begin these efforts early in life – in girlhood – it is never too late to do so.</p> <p>For example, mothers can consider how they think about and talk about themselves around their daughters. Engaging in “fat talk” may inadvertently send their daughters the message that larger bodies are bad, <a href="https://doi.org/10.1016/j.bodyim.2020.07.004">contributing to weight bias</a> and negative self-image. Mothers’ fat talk also <a href="https://doi.org/10.1080/15267431.2021.1908294">predicts later body dissatisfaction in daughters</a>.</p> <p>And negative self-talk isn’t good for mothers, either; it is associated with <a href="https://doi.org/10.1177/1359105318781943">lower motivation and unhealthful eating</a>. Mothers can instead practice and model self-compassion, which involves treating oneself the way <a href="https://doi.org/10.1016/j.bodyim.2016.03.003">a loving friend might treat you</a>.</p> <p>In discussions about food and eating behavior, it is important to avoid moralizing certain kinds of food by labeling them as “good” or “bad,” as girls may extend these labels to their personal worth. For example, a young girl may feel that she is being “bad” if she eats dessert, if that is what she has learned from observing the women around her. In contrast, she may feel that she has to eat a salad to be “good.”</p> <p>Moms and other female role models can make sure that the dinner plate sends a healthy message to their daughters by showing instead that all foods can fit into a balanced diet when the time is right. Intuitive eating, which emphasizes paying attention to hunger and satiety and allows flexibility in eating behavior, is associated with <a href="https://doi.org/10.1007/s40519-020-00852-4">better physical and mental health in adolescence</a>.</p> <p>Another way that women and especially moms can buffer girls’ body image is by helping their daughters <a href="https://doi.org/10.1016/j.bodyim.2021.12.009">to develop media literacy</a> and to think critically about the nature and purpose of media. For example, moms can discuss the misrepresentation and distortion of bodies, such as the use of filters to enhance physical appearance, on social media.</p> <h2>Focusing on healthful behaviors</h2> <p>One way to begin to focus on health behaviors rather than dieting behaviors is to develop respect for the body and to <a href="https://theconversation.com/body-neutrality-what-it-is-and-how-it-can-help-lead-to-more-positive-body-image-191799">consider body neutrality</a>. In other words, prize body function rather than appearance and spend less time thinking about your body’s appearance. Accept that there are times when you may not feel great about your body, and that this is OK.</p> <p>To feel and look their best, mothers can aim to stick to a <a href="https://theconversation.com/whats-the-best-diet-for-healthy-sleep-a-nutritional-epidemiologist-explains-what-food-choices-will-help-you-get-more-restful-zs-219955">healthy sleep schedule</a>, manage their stress levels, <a href="https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159">eat a varied diet</a> that includes all of the foods that they enjoy, and <a href="https://theconversation.com/the-runners-high-may-result-from-molecules-called-cannabinoids-the-bodys-own-version-of-thc-and-cbd-170796">move and exercise their bodies regularly</a> as lifelong practices, rather than engaging in quick-fix trends.</p> <p>Although many of these tips sound familiar, and perhaps even simple, they become effective when we recognize their importance and begin acting on them. Mothers can work toward modeling these behaviors and tailor each of them to their daughter’s developmental level. It’s never too early to start.</p> <h2>Promoting healthy body image</h2> <p>Science shows that several personal characteristics are associated with body image concerns among women.</p> <p>For example, research shows that women who are <a href="https://doi.org/10.1016/j.bodyim.2020.02.001">higher in neuroticism</a> <a href="https://doi.org/10.1186/2050-2974-1-2">and perfectionism</a>, <a href="https://doi.org/10.3389/fpsyg.2022.983534">lower in self-compassion</a> or <a href="https://doi.org/10.1016/j.bodyim.2013.08.001">lower in self-efficacy</a> are all more likely to struggle with negative body image.</p> <p>Personality is frequently defined as a person’s characteristic pattern of thoughts, feelings and behaviors. But if they wish, <a href="https://doi.org/10.1002/per.1945">mothers can change personality characteristics</a> that they feel aren’t serving them well.</p> <p>For example, perfectionist tendencies – such as setting unrealistic, inflexible goals – can be examined, challenged and replaced with more rational thoughts and behaviors. A woman who believes she must work out every day can practice being more flexible in her thinking. One who thinks of dessert as “cheating” can practice resisting moral judgments about food.</p> <p>Changing habitual ways of thinking, feeling and behaving certainly takes effort and time, but it is far more likely than diet trends to bring about sustainable, long-term change. And taking the first steps to modify even a few of these habits can positively affect daughters.</p> <p>In spite of all the noise from media and other cultural influences, mothers can feel empowered knowing that they have a significant influence on their daughters’ feelings about, and treatment of, their bodies.</p> <p>In this way, mothers’ modeling of healthier attitudes and behaviors is a sound investment – for both their own body image and that of the girls they love.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/221968/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/janet-j-boseovski-451496"><em>Janet J. Boseovski</em></a><em>, Professor of Psychology, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a> and <a href="https://theconversation.com/profiles/ashleigh-gallagher-1505989">Ashleigh Gallagher</a>, Senior Lecturer, <a href="https://theconversation.com/institutions/university-of-north-carolina-greensboro-2069">University of North Carolina – Greensboro</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/mothers-dieting-habits-and-self-talk-have-profound-impact-on-daughters-2-psychologists-explain-how-to-cultivate-healthy-behaviors-and-body-image-221968">original article</a>.</em></p>

Mind

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The pandemic’s gardening boom shows how gardens can cultivate public health

<p>As lockdowns went into effect in the spring of 2020 to slow the spread of the coronavirus, reports emerged of a <a href="https://www.sfchronicle.com/culture/article/A-comeback-for-victory-gardens-amid-Bay-Area-15177272.php">global gardening boom</a>, with plants, flowers, vegetables and herbs sprouting in backyards and on balconies around the world.</p> <p>The data backs up the narrative: An analysis of Google Trends and infection statistics found that during the first few months of the COVID-19 pandemic, country-by-country interest in gardening, from Italy to India, <a href="https://www.bostonglobe.com/2021/11/26/opinion/covid-inspired-gardening-was-worldwide-phenomenon/">tended to peak just as infections peaked</a>.</p> <p>Why did so many people find themselves being pulled toward the earth in a time of crisis? And what sort of effect did gardening have on them?</p> <p><a href="https://doi.org/10.1016/j.ufug.2022.127483">In a new study</a> conducted with a team of environmental and public health scholars, we highlight the extent to which gardening became a coping mechanism during the early days of the pandemic.</p> <p>Even as restrictions related to COVID-19 have eased, we see some real lessons for the way gardening can continue to play a role in people’s lives.</p> <h2>Dirt, sweat, tranquility</h2> <p>To conduct our study, we used an online questionnaire to survey more than 3,700 respondents who primarily lived in the U.S., Germany and Australia. The group included experienced gardeners and those who were new to the pursuit.</p> <p>More than half of those we surveyed said they felt isolated, anxious and depressed during the early days of the pandemic. Yet more than 75% also found immense value in gardening during that same period. Whether done <a href="https://doi.org/10.3733/ucanr.6720">in cities or out in the country</a>, gardening was almost universally described as a way to either relax, socialize, connect with nature or stay active.</p> <p>More than half of the respondents reported a significant increase in the amount of time they were able to spend gardening. Other respondents found some value in growing their own food, but few felt financially compelled to do so. </p> <p>Instead, most respondents saw gardening as a way to connect with their community and get some exercise.</p> <p>People with more personal difficulties due to COVID-19, like the inability to work or struggling with child care, were more likely to spend more time gardening in their spare time than they had in the past.</p> <h2>The garden as a refuge</h2> <p>In our analysis of written responses to the survey, most gardeners seemed to either experience a heightened sense of joy and reassurance or feel more attuned to the natural world. This seemed to have positive therapeutic and psychological benefits, regardless of age or location.</p> <p>To many people, <a href="https://doi.org/10.1016/j.wss.2021.100055">gardening became a sort of safe space – a haven from daily worries</a>. One German gardener started seeing their garden as a sanctuary where even “birds felt louder.” </p> <p>“Gardening has been my salvation,” a respondent from the U.S. noted. “I’m very grateful I can surround myself with beauty as a buffer to the depressing news COVID brings each day.”</p> <p>Another German gardener wrote that their garden became their “little safe universe in a very uncertain and somewhat dangerous time. … We have learned to appreciate the so far very high value of ‘own land, own refuge’ even more.”</p> <h2>A green prescription</h2> <p>As life returns to normal, work ramps up and obligations mount, I wonder how many pandemic gardens are already being neglected.</p> <p>Will a hobby born out of unique circumstances recede into the background?</p> <p>I hope not. Gardening shouldn’t be something that’s only taken up in times of crises. If anything, the pandemic showed how gardens serve a public health need – that they’re not only places of beauty or sources of food, but also conduits for healing. </p> <p>In fact, several countries like New Zealand, Canada and some in Europe now allow “<a href="https://www.weforum.org/agenda/2022/02/green-prescriptions-health-wellbeing/">green prescriptions</a>” to be issued as alternatives to medication. These are directives from doctors to spend a certain amount of time outdoors each day or month – an acknowledgment of the very real health benefits, from lowered stress to better sleep and improved memory, that venturing into nature can offer.</p> <p>I also think of the people who never had a chance to garden in the first place during the pandemic. Not everyone has a backyard or can afford gardening tools. Improving access to home gardens, urban green spaces and <a href="https://theconversation.com/not-all-community-gardens-are-environmental-equals-10485">community gardens</a>could be an important way to boost well-being and health.</p> <p>Making seeding, planting, pruning and harvesting part of your daily routine seems to open up more opportunities, too.</p> <p>“I never previously had the time to commit to a garden,” one first-time gardener told us, “but [I’ve] found such satisfaction and happiness in watching things grow. It has been a catalyst for making other positive changes in my life.”</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/the-pandemics-gardening-boom-shows-how-gardens-can-cultivate-public-health-181426" target="_blank" rel="noopener">The Conversation</a>.</em></p>

Home & Garden

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How to start a vegetable garden

<p><span style="font-weight: 400;">Growing your own vegetables can save you money and give you a huge amount of satisfaction. Ready to get a green thumb?</span></p> <p><span style="font-weight: 400;">Your own homegrown vegetables taste much better and are fresher than any that you buy in the shops. Fruiting vegetables, like beans, tomatoes, capsicum and sweet corn, have the best flavour if they’re eaten as quickly as possible after harvest; leafy vegetables, such as lettuce, lose water and rapidly become limp, and all vegetables are more nutritious if they are consumed when as fresh as possible. </span></p> <p><span style="font-weight: 400;">Growing your own can save a considerable amount on food costs and will also give you a wider choice of vegetables. Unusual vegetables are often difficult to buy in shops, but are easily grown in the home garden. Lots of vegetables are ornamental so can be grown for their good looks as well as their produce.  </span></p> <p><strong>WHEN TO GROW VEGGIES</strong></p> <p><span style="font-weight: 400;">Vegetables can be loosely grouped according to their growing season.</span></p> <p><span style="font-weight: 400;"><strong>Cool Season Vegetables:</strong> Grow best when temperatures are between 10-20 degrees C or even lower. They include: broad beans, broccoli, brussels sprouts, cauliflower, onions, peas, spinach and turnips.</span></p> <p><span style="font-weight: 400;"><strong>Intermediate Season Vegetables:</strong> These are best between temperatures of 15-25 degrees. They include: beetroot, carrot, parsnip, celery, leek, lettuce, radish, silver beet.</span></p> <p><span style="font-weight: 400;"><strong>Warm Season vegetables:</strong> Are grown best when temperatures are above 20 degrees celsius. They include: Beans, capsicum, eggplant, potato, sweet corn, sweet potato, tomato and cucurbits (including cucumbers, zucchini, pumpkins etc.) </span></p> <p><strong>VEGETABLE CULTIVATION</strong></p> <p><span style="font-weight: 400;"><strong>Position:</strong> Vegetables must have sun! Try to select a growing area that is sunny for most of the day, is sheltered, and is close to a source of water. </span></p> <p><span style="font-weight: 400;"><strong>Soil: S</strong>oil is often the easiest thing to adjust to your growing needs. In fact, strictly speaking, soil is not absolutely necessary. Vegetables can be grown in potting mix or in a hydroponic set up, but the most common medium is still good garden soil. Soil must have good drainage and a good structure. Regular incorporation of old organic matter (such as compost) will keep the soil functioning well. </span></p> <p><span style="font-weight: 400;"><strong>Nutrients</strong>: Vegetables, more than most other plants, need to be supplied with adequate nutrients.</span></p> <p><span style="font-weight: 400;"><strong>Mineral fertilisers:</strong> are reliable sources of good quantities of nutrients. Mixes with a balanced NPK ratio are suited to a wide range of crops. Balanced, all-purpose fertilisers, such as Thrive All Purpose, can be mixed into the soil before planting. Soluble fertilisers, such as Thrive, can be applied in liquid form to plants during their early stages of growth. Additional dressings of Sulphate of Potash and Superphosphate may be necessary, especially for fruiting and root crops.</span></p> <p><span style="font-weight: 400;"><strong>Organic Fertilisers:</strong> are derived from once-living material. They’re excellent for improving soil, but their nutrient levels can be very variable. In recent years, however, increased interest in these products has led to many improvements, with fertilisers such as Dynamic Lifter organic pellets now having guaranteed nutrient levels. </span></p> <p><span style="font-weight: 400;"><strong>pH:</strong> pH is the level of acidity or alkalinity in the soil. Most vegetables produce best results if grown at a soil pH level of 6.0 to 7.0. In some areas this may mean adding lime before planting. Checking the pH level of the soil is recommended. </span></p> <p><span style="font-weight: 400;"><strong>Mulching:</strong> Mulching over plants’ root systems, preferably with an organic mulch, will retain moisture, suppress weeds, reduce temperature fluctuations, and prevent soil crusting. </span></p> <p><span style="font-weight: 400;"><strong>Watering:</strong> Water thoroughly so that the entire root system of the plant is moistened. Thorough waterings are more effective than light sprinklings. Don’t allow plants to reach wilting point but, conversely, don’t flood them as this washes away nutrients and may cause drainage problems. </span></p> <p><span style="font-weight: 400;"><strong>Crop rotation:</strong> It’s important to avoid growing successive crops of the same type of vegetable in the same spot in the garden. This practice, which is called crop rotation, helps prevent build up of soil diseases. Seasonal crop changes often lead to natural crop rotation. </span></p> <p><strong>FAVOURITE VEGGIES</strong></p> <p><span style="font-weight: 400;"><strong>Beans –</strong> Available in dwarf or climbing forms, beans produce pods that are sliced or eaten whole. They must be grown during the warm season. Origin: Tropical America. Nutrition Value: Vitamin C, Vitamin A (beta carotene), iron, fibre and some protein.</span></p> <p><span style="font-weight: 400;"><strong>Beetroot – T</strong>he deep crimson swollen root of beetroot is cooked in stews and soups or cooled for salads. Its leaves can also be used as a vegetable. Origin: Southern Europe. Nutrition Value: Excellent source of folate.</span></p> <p><span style="font-weight: 400;"><strong>Brassicas</strong> (cabbages, cauliflower, broccoli, Brussels sprouts) – All grow better when temperatures are not too hot or too cold although new varieties are more heat tolerant. The introduction of Chinese cabbages and other oriental brassicas has encouraged new culinary uses for this group of vegies. Origin: Europe and Asia. Nutrition Value: Vitamin A, Vitamin C, mineral salts, fibre, protein.</span></p> <p><span style="font-weight: 400;"><strong>Broad Beans –</strong> Grow on upright bushes during the cooler time of year. The whole pod can be eaten when young or (more commonly) the seeds are removed and cooked. Origin: Prehistoric Europe and ancient Egypt Nutrition Value: High in carbohydrates, fibre, minerals, Vitamin A and Vitamin C.</span></p> <p><span style="font-weight: 400;"><strong>Vegetable -</strong>garden -carrots -potatoes -wyza -com -au</span></p> <p><span style="font-weight: 400;">If you're short of space for growing veggies, try square foot gardening</span></p> <p><span style="font-weight: 400;"><strong>Carrot</strong> – A root vegetable that is traditionally bright orange in colour. Must be grown in well-drained, friable soil that is free of stones, fresh manure or fertiliser. Origin: Europe. Nutrition Value: Potassium, carotene (Vitamin A), Vitamin C and fibre.</span></p> <p><span style="font-weight: 400;"><strong>Cucurbits –</strong> Includes vine plants such as pumpkin, cucumber, zucchini, melons. They must grow during warm season and almost all have separate male and female flowers. Only the females produce fruit. Origin: Tropical America and the Orient. Nutrition Value: Vitamin C, minerals and fibre.</span></p> <p><span style="font-weight: 400;"><strong>Lettuce –</strong> The most popular salad plant in the world, lettuce is grown for its crisp green leaves. Butterhead lettuce has soft, buttery leaves; crisphead or iceberg have firm, solid hearts; cos has upright, loose leaves. Origin: Mediterranean. Nutrition Value: Carotene (Vitamin A), Vitamin C, fibre.</span></p> <p><span style="font-weight: 400;"><strong>Onions –</strong> Onions are bulbs with a pungent flavour. The bulb develops in response to day length and correct sowing times are critical for onions. Origin: Central and Western Asia. Nutrition Value: Vitamin C, calcium.</span></p> <p><span style="font-weight: 400;"><strong>Peas –</strong> The pea is a legume that is grown for its pods or for the seeds they contain. For many centuries peas were eaten only in their dried form but the fresh pea has a sweet, pleasant flavour. Available in dwarf or climbing forms. Origin: Asia and North Africa.Nutrition Value: Protein, fibre, Vitamin A, Vitamin C, mineral salts. One of the most nutritious vegetables.</span></p> <p><span style="font-weight: 400;">The underground tuber of a warm season plant that is now one of the world’s staple foods. Easily grown in the home garden but needs plenty of room. Origin: South America. Nutrition Value: Protein, Vitamin C, carbohydrate and fibre.</span></p> <p><span style="font-weight: 400;"><strong>Sweet Corn</strong> – A warm season cereal that is grown for its sweetly flavoured seeds, sweet corn grows on a tall plant. The seeds must be pollinated by pollen falling from the tassel at the top of the plant. Origin: South America. Nutrition Value: Vitamin C, fibre, minerals and protein.</span></p> <p><span style="font-weight: 400;"><strong>Tomatoes</strong> – A warm season fruiting vegetable that is popular both in salads and cooked dishes. Fresh tomatoes are best eaten at room temperature. Origin: South and Central America. Nutrition Value: Vitamin A, Vitamin C, fibre and protein.</span></p> <p><strong>MATT’S TOP 7 TIPS</strong></p> <p><span style="font-weight: 400;">Sydney based Landscape Gardener Matt Paton says the secret to growing a great home veggie patch is finding the right location to plant, using a good potting mix and watering regularly. </span></p> <p><strong>1. Choose the best location:</strong> Always plant in a bright and sunny area which is away from any windy spots.This will maximise the growing potential for your vegetables and will help to provide years of fresh vegetables for you and your family.</p> <p><strong>3. When planting in clay:</strong> If you have a clay type soil use a liberal dose of clay breaker or gypson. This powder needs to be worked into the soil with a garden fork (as a guide you should go as deep as the garden fork goes in the soil) for best results. This helps breaks down the clay to release the other vital nutrients in the soil to the plants but must be done several days before planting the seeds.</p> <p><strong>4. Draw up a plan:</strong> Then mark up the spacing with a tape measure and create holes with your finger or a stick to show where you are planning to put the seeds. Then tag the area with whatever is handy such as coloured pegs or if you want the professional look then buy specific plant tags from a nursery.</p> <p><strong>5. Use a good quality potting mix:</strong> Buy this from a nursery and use your garden fork to mix this into the soil. This winning combination gives added nutrients to your growing vegetables and provides a healthy environment for a great crop to grow.</p> <p><strong>6. Space out your vegetables:</strong> Follow the instructions given on the side of seed packets regarding spacing out the vegetables. They will grow better and it really does make a difference to help maximise your seasonable vegetables crop. If they are planted too close together then pests and diseases are likely to become more prevalent in your vegetable garden. </p> <p><span style="font-weight: 400;"><strong>7. Apply a layer of mulch:</strong> This should be about 50-75 mm thick of mulch to the whole area of the vegetable garden (just cover the rows you will be planting and harvesting) as this reduces weeds and provides organic matter to the plants when it breaks down. </span></p> <p><strong>8. Liquid fertilisers give good results:</strong> Consider using a liquid fertiliser as the plants take up the nutrients of the fertiliser quicker than they do with a granular fertiliser. It also saves you time. If you use a granular fertiliser then always water when the soil appears dry and apply the fertiliser before you water.You can use a granular slow release fertiliser such as 'Osmacote' for vegetables.You can also use a liquid fertiliser such as 'Seasol’. This has the added benefit of watering the plants and fertilising them simultaneously.</p> <p><em><span style="font-weight: 400;">Republished with permission of </span><a href="https://www.wyza.com.au/articles/property/how-to-start-a-vegetable-garden.aspx"><span style="font-weight: 400;">Wyza.com.au.</span></a></em></p>

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10 benefits of cultivating mindfulness in your life

<p>We’ve heard it time and time again: if you want to destress, find time to relax and let go of anxiety you need to try mindfulness. But if you’ve never done it before – and let’s be honest, you’re feeling a tad skeptical about the whole thing – where do you begin? That’s where Jane Martino and James Tutton’s new book Smiling Minds comes in. Its mindfulness made easy for the everyday person who wants to give mindfulness meditation a go but has no idea how to begin.</p> <p>As James explained to Over60, “I think there are a lot of mindfulness books out there but very few come to the topic with the voice of a lay person. We are not experts, and we don't profess to be and by taking this position we hope to be able to make it more accessible.”</p> <p>Charting their own journey from sceptic to success story, James and Jane guide you through the basics of mindfulness and provide useful tips they’ve picked up in their own messy lives. Make no mistake, James and Jane lives aren’t perfect (whose is?) and they both admit they still have their bad days, but mindfulness has made a big difference to their lives. They wrote the book in order to spread the message that mindfulness can make a positive impact to your life, and there’s no time like the present to start.</p> <p>“There is a view that meditation and mindfulness are things that people who are unwell need to use. This truly misses the point,” says James. “Mental and emotional health are just like physical health and what we've known for a long time regarding diet, exercise and sleep have similar drivers in regard to emotional health. Stress, anxiety, lack of social connection - these things make us unwell and we need to use tools and take actions just like we do with our physical health to ensure that we stay fit in our minds, bodies and souls.”</p> <p>Still not convinced? Here James and Jane list just five benefits of mindfulness they’ve discovered since they began their journey. You can reap the benefits too if you give it a try.</p> <p><strong>Here is James’s list of the five personal benefits he’s found by cultivating mindfulness in his life: </strong></p> <p><strong>1. Stress busting.</strong></p> <p>I find that if I don’t meditate and cultivate mindfulness in my day, I do enter a world of the ‘monkey mind’. When I’m stressed out, I get caught up in my own thoughts. That’s when I describe my mind as a revolving to-do list that forgets to do everything. I can lose my cool and my modus operandi can leave a lot to be desired.</p> <p><strong>2. Being present.</strong></p> <p>If there is one reason alone to give mindfulness a try, it is to be more present with people you love, to be in the moment and able to give your loved ones the attention they deserve. Mindfulness makes me a more loving father, partner, friend and business guy.</p> <p><strong>3. Making friends with yourself.</strong></p> <p>My experience in life is that the first step towards peace with the world is making peace with yourself—it’s like an oxygen mask on a plane: you need your own mask on before you help those around you—and acceptance, self-love and awareness come through mindfulness.</p> <p><strong>4. Dealing with uncertainty.</strong></p> <p>This is a really big one for me. With mindfulness, I am no longer constantly looking for the quick answer and instant ‘solution’. I’m less likely to say, ‘I am absolutely certain about that.’ I accept now that uncertainty is the only certainty we have. It doesn’t mean I don’t make plans, but I no longer hold the deluded belief that I can be certain about how things are going to turn out.</p> <p><strong>5. Noticing the little things (and they become big things).</strong></p> <p>It might sound corny, but mindfulness does make little things in life really wonderful. For me it’s the first coffee of the day; it’s the special spoon I always put out with my daughter’s porridge, with her favorite bowl; it’s morning sunshine. If you practise mindfulness, you will notice really remarkable things. You find out the things that you really value, as opposed to blindly going about your day chasing things that society says you should value.</p> <p><strong>Here is Jane’s list of the five personal benefits he’s found by cultivating mindfulness in his life: </strong></p> <p><strong>1. Coping better.</strong></p> <p>There is no doubt this is the number-one thing I have noticed since I started meditating. So much so, whenever I fall ‘off the wagon’ and do not meditate regularly I experience a noticeable difference in my ability for things to bother me… or not.</p> <p><strong>2. Noticing things others don’t.</strong></p> <p>I don’t mean this in a competitive way, but because you are more focused on being ‘in the moment’, you simply notice and take pleasure in the ‘smaller things’, and you seek out lots of special gestures and experiences that make life grand.</p> <p><strong>3.Feeling things more —or less.</strong></p> <p>Meditation makes you more empathetic and tuned in to your feelings and those of others. Do not panic, you won’t become a blubbering mess, you will simply be more aware of how you are feeling and therefore be able to address it accordingly. This also means you will be able to ‘let go’ more easily and not hang on to negative feelings as you may have in the past.</p> <p><strong>4. Increasing your energy levels.</strong></p> <p>They say twenty minutes of meditation is equivalent to more than triple that amount of shut-eye—and I believe it as there is a noticeable difference between my energy levels when I do and don’t meditate regularly.</p> <p><strong>5. Being more in tune with your body.</strong></p> <p>For me and my ‘I need to conquer the world’ tendencies, this is an important gift that meditation has bestowed—it allows me to know when to stop, slow down or simply address any health issue I sense may be brewing. This is crucial in keeping my batteries charged.</p> <p><em><strong>This is an edited extract from Smiling Mind by James Tutton &amp; Jane Martino published by Hardie Grant Books RRP$19.99 and is available in stores nationally.</strong></em></p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/mind/2016/02/ways-to-become-an-optimist/">7 ways to become an optimist</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/mind/2016/02/tips-for-a-happy-and-healthy-life/">15 incredibly simple tips for a happy and healthy life</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/health/mind/2016/01/small-acts-of-kindness-change-lives/">These small acts of kindness changed lives</a></strong></em></span> </p> <p> </p>

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