Add Some Color to Your Counter with Herbs!

Looking for an easy way to add flavor to a meal? Why not try to grow your own herbs! They'll be readily available after a few weeks right on your very own counter. Here are some suggestions for easy herbs to grow from Gardening in the Kitchen: 5 Best Herbs to Grow for Spring, by Aggie's Kitchen.  

Chives

Chives do best in full sun to part shade, so select an area that provides a little of both. Chives are very low-maintenance and can be divided and turned into multiple plants when they get to big for your pot. Keep them harvested to promote growth and always use fresh for best flavor (a subtle combination of onion and garlic!). Add snipped chives to cream cheese, eggs, salad dressings, and marinades.

Basil

Basil does best when set out in plenty of sunlight, but make sure it's well-watered during hot spring and summer days. Keep your basil plant productive by always harvesting it — snip away leaves, stems, and flower buds frequently to promote growth. If you wanted, you could let the flower buds grow a bit, then snip those and set out to dry to get seeds for future plants. Basil can be used fresh in marinades, salads, dressings, sauces, and, of course, pesto.

Cilantro

Cilantro is probably my second most-used herb (next to basil) that I grow. It is wonderful fresh in salsa and marinades. Cilantro grows best in cooler weather, in full to part sun. Make sure its soil is well drained. Though cilantro is one of my favorite herbs to grow, it's been one of my most challenging ones as well.

Parsley

When you are selecting your parsley seeds or plants to grow in your herb garden, be sure to look for flat leaf parsley for best flavor. I find parsley to be low-maintenance and easy to grow in sun or part shade. I tend to harvest it frequently by snipping of entire stems and store it in a cup of water on my counter to keep it fresh. 

Thyme

Thyme makes a wonderful addition to any herb garden because it's so easy to take care of and can be used in so many ways in the kitchen. Plant in full sun and keep it well drained for best results. When harvesting, snip entire sprigs and take leaves of stems by gently running your fingers along and removing leaves. Thyme enhances the flavor of vinaigrettes, marinades, and chicken dishes.

Read more: http://www.thedailymeal.com/gardening-kitchen-5-best-herbs-grow-spring#ixzz1vXaKNhkc

C.S.A - Farm to Plate!

Wouldn’t it be a fruit and veggie lover’s dream come true  to  receive a weekly delivery of what’s in season, picked straight from the local farm that day? Well dream no more!

What is CSA?

Community Supported Agriculture, or C.S.A., is a way for local citizens to directly support the farms in their communities while enjoying local, seasonal produce every week during the growing season. 

So how does it work? At the beginning of the growing season, supporters pay for a share of the year’s harvest up front; think of it as a membership fee.  In return, the member receives a weekly assortment of produce that is tasty, seasonal, and farm fresh! One share usually can feed a family of four.

The share costs cover the farm’s yearly operating expenses such as the  costs of seeds, fertilizers, water, equipment maintenance, labor, etc. Supporters share in the benefits (and risks) of local farming and members gain a greater appreciation for the food these farmers grow. It helps teach the community just how hard these farmers work to bring healthy and nutritious food to our plates. You can even go straight to the source and visit the farm where it’s grown!

Why it’s important:

This mutually supportive relationship between farmer and consumer is so important. Here’s why:

· Encourages direct communication between farmers and consumers

· Provides farmers with a fair return on their labor

· Keeps dollars in the local community

· Allows farmers to focus on providing high quality foods rather than having to worry about marketing their products

· Creates a sense of social responsibility and land stewardship

· Increases our understanding of how, where, and by whom our food is grown. 

Supporting C.S.A. has so many positive impacts . It helps us to be more involved in our food system, to get to know those farmers that grow it, and helps build a strong community. Not to mention getting to eat the best tasting produce throughout the season!

To find a C.S.A.

near you, visit

www.csautah.org

Meditation

Meditation... take a stress-reduction break wherever you are

Meditation can wipe away the day's stress, giving you a clean slate. You can practice meditation anywhere — at home, on the bus, at work or wherever you are.

Meditation has been practiced for thousands of years. Originally, it was meant to help people deepen their understanding of the sacred and mystical forces of life. These days, many people turn to meditation for relaxation and stress reduction.
Meditation produces a deep state of relaxation and a tranquil mind. Meditation can give you a sense of calm, peace and emotional stability. And these effects don't end when your meditation session ends. Meditation can have lasting effects on your emotional and physical well-being.

Don't be daunted by meditation. Anyone can practice meditation. It's simple and inexpensive and doesn't require any special equipment. You can spend a few minutes in meditation almost anywhere — whether you're on the job, out for a walk, riding the bus, doing the laundry or waiting at the doctor's office.

Meditation and medical illnesses

Many healthy people use meditation as a way to relax the body and reduce stress. But meditation may also be useful if you have a medical disease or condition, especially one that may be worsened by stress. Scientific research about the benefits of meditation is continuing, and the results are mixed. Keeping that in mind, some research shows that meditation may help such conditions as:
Allergies
Anxiety
Arthritis
Asthma
Cancer
Chronic pain
Depression
High blood pressure
Heart disease
Be sure to talk to your health care professional about the pros and cons of using meditation if you have any of these or other medical conditions. Meditation isn't a replacement for traditional medical treatment. But it may be useful in addition to your other treatment.

Fitting meditation into your lifestyle
When you meditate, you clear away the information overload that builds up every day. When your mind is clear of distracting thoughts, you gain new perspectives and new ways of handling stress and other problems. You become more self-aware. You focus on the here and now — not on your ever-growing to-do list.

While there are many different ways to meditate, the goal is the same — inner peace. You may have heard about transcendental meditation, Zen meditation, movement meditation and other forms of meditation. But don't let the thought of meditating the "right" way add to your stress. Sure, you can certainly attend special meditation centers or group classes led by trained instructors to practice such forms of meditation as:
Yoga
Tai chi
Guided meditation
Qi gong
But you can also practice meditation easily on your own. You can find everyday opportunities to meditate wherever you happen to be. You can also make meditation as formal or informal as you like — whatever suits your lifestyle and situation. Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. If you're short on time, all you really need is a few minutes.

Everyday ways to practice meditation
Here are some ways you can practice meditation on your own, whenever you choose. Take a few minutes or as much time as you like.
Breathe deeply. This technique is good for beginners because breathing is a natural function. Focus all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When you feel your attention wander, gently return your focus to your breathing.
Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations, whether that's pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
Repeat a sacred name or phrase. A mantra is the name of a sacred deity or a sacred phrase that you repeat silently or aloud. You can create your own mantra. Mantras are the building blocks of transcendental meditation. Examples of religious mantras include a Jesus prayer in the Christian tradition, the holy name of God in Judaism, or the Om mantra of Hinduism, Buddhism and other Eastern religions.
Walking meditation. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you're walking — in a tranquil forest, on a city sidewalk or at the mall. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don't focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as lifting, moving and placing as you lift each foot, move your leg forward and place your foot on the ground.
Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions. You can pray using your own words or read prayers written by others. Check the self-help or 12-step-recovery section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about resources.
Read or listen and take time to reflect. Many people report that they benefit from reading poems or sacred texts silently or aloud, and taking a few moments to quietly reflect on the meaning that the words bring to mind. You can listen to sacred music, spoken words or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.
Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred object or being, weaving feelings of love and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the object.
Practice meditation skills

Be kind to yourself as you get started with meditation. It's common for the mind to wander during meditation, no matter how long you've been practicing meditation, and that's OK, too. If you're meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you're focusing on. You can use an image to bring yourself back to your focus if you'd like. Try this: Picture balloons floating away with your thoughts, or imagine your thoughts as pigeons and mentally clap your hands to get them to fly away.

Experiment, and you'll likely find out what types of meditation work best for you. Adapt meditation to your needs at the moment. Remember, there's no right way or wrong way to meditate. What matters is that meditation helps you with stress reduction and feeling better overall.

http://www.mayoclinic.com/health/meditation/HQ01070

May is National Bike Month!

Here's a article from Sparkpeople.com to help get you back on your bike.

Get Fit & Enjoy Nature While Cycling
-- By Liz Noelcke, Staff Writer

With the weather nice and warm, now is as good a time as ever to get yourself and those you love outside! Is there a better way to exercise than to be out in the warm sunshine, feeling that cool breeze cross over you? Dust off your bike, bring the family, and get in a great workout! Sure, it may have been a while, but now is the perfect time to start.

Ages Ago

Think back to the last time you rode a bicycle. If you are like many people, it was probably ages ago, perhaps even when you were a kid. You’d pick up your bike and head down the street to a neighbor’s house, or have races with your siblings. Maybe you even biked around campus in college. But, somewhere along the line, like many people, you stopped. If you still own a bike, it might be buried in the garage under years of other things. And yet, many incorporate the stationary bike at the gym into their workouts. What’s stopping you from bringing this workout outside and enjoying an old pastime again? It will be much more enjoyable that staying one place!

Build Your Own Workout

Cycling is a great aerobic activity, not matter how fast a pace you choose. And that is exactly what is great about it: you can choose exactly how strenuous you want the exercise to be, whether that means scaling a mountain or relaxing on a flat course. You can pick and tailor it to how you feel that day. It’s easy to get your heart rate up and your blood pumping. In the process, you’ll not only be toning your leg muscles, but you’ll also be cutting your risk of heart disease, lowering blood pressure and building strength while enjoying great cardio workout. Over time, you’ll be able to go farther, faster.

Plus, you’re in the sunshine! Sun exposure allows your body to obtain vitamin D (but don’t forget the sunblock if you're out for more than 15 minutes). When compared to running, cycling is a low-impact sport, so you will be giving your knees a break instead of pounding the pavement. All that you need is a decent pair of shoes, a good bike and a helmet. A little wobbly at first? With time, you will be riding that bike just like the pros do it. Just be patient and be careful.

Save the Earth

What is stopping you from spreading your exercise ambitions to others? Get a buddy involved, or even the whole family! You’ll be motivated to ride more often with the help of others, and it can even be fun! (Exercise can be fun? Imagine that.) Chances are there is a bike trail somewhere in your community. If you are lucky enough to be able to bike to work or even to the store, why not take advantage? This is especially helpful if you find it hard to fit exercise into your daily routine. You’ll be killing two birds with one stone. What’s more, you’ll be saving the environment from your car exhaust. What could be better?

So while the sun is shining, leave the gym and get moving! It will be a great addition to your fitness routine.

Get Out Your Hiking Shoes!

With the warmer weather people are starting to head outside for some fresh air and sunshine! While you're out, why do you check out a hiking trail near by? Hiking can be a leisure activity or you can seek out a more difficult trail to challenge yourself. Here's a trail listed as easy, to see if you like hiking, or take the family!

Ensign Peak

Description: Ensign Peak is a prominent small mountain peak at the north end of the Salt Lake Valley, above the State Capitol building. From the top, you have marvelous views out over the Salt Lake Valley and Great Salt Lake.

Two days after arriving in the Salt Lake Valley, Brigham Young and seven other pioneer leaders climbed the mountain to survey the valley. From its summit they laid out in their minds the city they intended to build. A small monument now sits on the summit.
 

Ensign Peak Trailhead
The trailhead is at the top of a residential area above the Utah capitol building. From downtown Salt Lake City, drive State Street north to the capitol, fork right and follow the road around to the northeast. It becomes East Capitol Boulevard. Follow it up the hill to the north and then turn left onto North Sandrun Road. Follow that road west to the LDS Church house. The trailhead is in the back of the church parking lot, where it abuts Ensign Vista Drive.

Ensign Peak
From the trailhead, follow the obvious, well-maintained trail to the top of the peak. The trail swings around the mountain and approaches the summit from the north. Return the way you came in. Please stay on the established trail. Work is underway here to re-vegetate the area, which has been harmed by erosion.

Seasonal Eating

     Grocery stores are stocked with fruits and vege-tables year round; apples in December, tomatoes in February. The ability to import fruits and vegetables ensure that supermarket shelves look the same throughout the year. While it’s always great to get your fruits and veggies in year-round, learning to eat in season can offer us a broad range of benefits all year long.
     Seasonal produce is not only easier on the wallet, but it tastes better and is more nutritious. Produce that is out of season has to be shipped long distances to get to the grocery stores in your city. These fruits and vegetables are usual-ly picked premature or “green” and ripened en route. This method contributes to lost flavor and nutritional value, not to mention the environmental cost to ship it so far.
Use these guidelines to eat more seasonally:
Spring: think tender, leafy vegetables—the start of new growth for the season! Think Swiss Chard, spinach, lettuces, and herbs like parsley and basil.
Summer: think of light, cooling foods; strawberries, apples, pears, plums, summer squash, broccoli, cauliflower, corn and herbs like peppermint and cilantro.
Fall: think warm, autumn harvest; carrots, sweet potatoes, onions, garlic and don’t forget ginger, peppercorns and mustard seeds are good choices in fall.
Winter: think of root vegetables; carrots, potato, onions, leeks, kale and garlic. Winter squash stores extremely well so stock up and use through the winter.
     Eating seasonally doesn't have to be thought of as missing out on produce that is not in season. Eating seasonal choices gets us to try new fruits and vegetables when they are at their peak and taste the best. So really, eating seasonally is not about sacrifice; it’s all about enjoyment!

Try Nuts in a Meal

Give this concept a try if you're looking for something new to try in a meal! The Salt Lake Tribune had this brief article with some suggestions for nuts and how to incorporate them in your meal planning. 

By Alison Ladman for the Associated Press - Whether you incorporate them in a dish, sprinkle them on a salad, or snack on them, nuts are a great choice for healthy eating.

And because they are rich flavor, it doesn’t take much to feel satisfied.

Nuts generally have a deeper flavor when toasted. Place raw nuts on a dry baking sheet and roast 10-12 minutes in a 350-degree oven. Keep a close eye on them because they go from toasted to burnt quickly.

The freezer is the best place to store nuts (same goes for seeds). All their healthy oils in nuts put them at risk for going rancid. Store them in the freezer in a zip-close plastic bag with all the air squeezed out the air before freezing. Always give your nuts a sniff and a taste before putting them in your dish. If they have any sourness or bitterness, don’t use them.

This recipe showcases walnuts in a composed salad of roasted tomatoes (the roasting brings out their sweetness) and creamy, herbed ricotta cheese. For a great dinner, serve this alongside multigrain bread with greens and a grilled chicken breast.

For the article from the Salt Lake Tribune visit Healthy plate: Meals can be nutty without the naughty