4 Medicinal Herbs to Plant Now for Cold & Flu Season

It's inevitable. Summer will fade into crunchy leaves and cozy sweaters. Soon after that, we'll have snow and ice to contend with. Holiday shopping lists. And the ultimate dread of winter: cold and flu season. But while there's still a little time left to tend to your organic garden, consider growing  these medicinal herbs to use when the sniffles finally catch up to you. Grow them either outside or indoors for year-round use. 1. Thyme: This culinary herb can easily grow in your kitchen or in your garden and is most beneficial during cold and flu season. An expectorant, it can help move coughs and lung infections out of the body quickly. Thymol, an active compound in thyme is antimicrobial and may help to kill off the bugs in your body. There are several uses: you can eat or drink lots of it (your tea will taste a bit like Thanksgiving stuffing), and you can inhale the vapors by making a nasal steam with the fresh or dried thyme leaves. Drop a big handful into the tub for a steamy soak, too. 2. Mint: Another easy kitchen herb to grow, mint is a great soother for upset tummies—whether from the flu or too many Christmas cookies. Fresh mint can go right into hot water for tea, or you can dry the leaves. You can also add these to your thyme steam or warm bath for arometherapeutic benefits. 3. Rosemary: The fragrant rosemary leaf is loaded with antioxidants, including vitamins A, C, D, E and K. It's a powerful antiseptic that may help reduce the length of a cold or flu and bring relief to chest and nasal congestion. A truly hardy shrub, rosemary is a gorgeous addition to your garden, and it will also grow well indoors in a kitchen herb garden. Use the fresh leaves in tea, steams or tubs to relieve symptoms. Along with thyme, you can add fresh rosemary leaves to a veggie broth too for an added medicinal boost. 4. Echinacea: You'll benefit best from taking Echinacea before you get sick, as that's how it seems to be most effective. So, once you start feeling a bit more tired than normal, or people around you are dropping like flies, you'll be happy you grew these beautiful flowers. While it's best to start these in early summer, if you're in a warmer climate, you'll have no problem growing the gorgeous coneflowers now. Once they bloom, harvest the leaves and buds and let dry by hanging outside or in a dry part of the home. Cover with cheesecloth or a paper bag with holes in it to prevent bugs or dust settling on the flowers. Once dried, you can brew into a tea, which will have mild flavor. Drink 2–4 cups per day.  Written by Jill Ettinger

Save the Honeybees: 7 Steps to Encourage Pollination

Written by Abbie Stutzer

Honeybees haven’t had the best luck lately. Insect-killing chemicals may negatively affect nature’s little helpers by causing Colony Collapse Disorder, which is wiping out hives and colonies at a record pace. Disease continues to affect bees. And this this winter was especially difficult for the pollinators. While bees’ plights are numerous, there are some things bee helpers (otherwise known as humans) can do to help honeybees thrive. 1. Plant pollen-rich and nectar-rich plants Plants that bloom during late winter and pre-spring (February-April) and during summer when there’s a shortage of nectar (June-November) are best. These plants help sustain bees during important, feeding windows. 2. Pick the right colors Plant flowers that bloom in colors honeybees can see (white, yellow, violet, orange, blue, and ultra violet.) Honeybees cannot see red. It also helps to plant in clumps or clusters of same-color blossoms. 3. Never use any chemicals on your plants Organic gardening is best--for you, your plants and the bees! 4. Say, “OK,” to weeds The Rodale Institute says that white clover and dandelions are honeybees’ early- and late-season food sources for nectar (carbohydrates) and pollen (protein). 5. Put out water Place layers of large pebbles that rise above your birdbath’s water line (you can do the same thing in small dishes.) The pebbles give bees a safe place to hydrate. 6. Encourage bee-loving friends Tell fellow gardeners how they can help sustain honeybees. 7. Buy local honey Sustainable, honeybee caretakers tend to make certain bees are treated well. Local, organic farmers also provide the right environment for native and cultivated pollinators. It's important to support these businesses so that they can help support more bees.

How to Transplant Seedlings of the Brassica (Cabbage) Family

The month of April brings warmer spring weather to most regions, meaning that it's time to transplant. If you’ve started seeds indoors, some of them will be yearning for the real ground. The brassica family members, which includes collards, cabbage, broccoli, kale, kohlrabi, cauliflower, andBrussels sprouts, are ready to be transplanted in regions where the last frost date has passed, as are chard, lettuce and spinach. An exciting step towards creating your lush and colorful summer garden, transplanting signifies the turning point in a vegetable gardener's season. The first step is to move flats or pots of your seedlings to an outdoor space where they can get used to natural daylight and temperature fluctuations between day and night. This is called ‘hardening off’, and prevents the plant from going into total shock once it is put into the ground, which will be considerably colder than its little pot. If the plants have grown significantly, they can be up-potted into 4-inch pots, but don’t bother if you plan on transplanting within days. Make sure the soil you are planting in has been adequately limed, as brassicas don’t do well in acidic soil. Augmenting your row or bed with a thin layer of compost will help your transplants get well established, as the extra nutrition will help them send down strong roots. Do not plant brassicas in the same bed two years in a row, as this will likely encourage pests and diseases. Brassica seedlings should generally be between 3 and 6 inches tall when transplanting them, or at least have established their second set of leaves. The first set are heart-shaped, where as the second set take on the shape of a mature plant leaf. Plant spacing will vary according to the type of brassica you are transplanting, so make sure you leave at least a foot in between for larger plants such as kale and sprouting broccoli, whereas small cabbages or dwarf kales only need about 6 inches in between each other. Place your pots out or make holes in the soil to get your spacing right before you start putting plants in the ground. If planting in beds or wide rows, an off-set pattern will be the most efficient and aesthetically pleasing. Narrower rows can be planted single-file. Loosen the soil around the roots gently by slightly pressing all sides of the pot or starter pack, and carefully tip the plant out, disturbing its roots as little as possible. Get the plant slightly deeper into the ground than it was in the pot, only needing to leave about ½ and inch of stem showing above ground. Don’t press too hard when you fill in the space around the transplant as it may compact the soil. Just give it a gentle pat to settle the soil around the fragile roots. Brassicas take well to companion planting, so placing them in between plants that will have long, thin stalks, such as elephant garlic or onions, will still give them ample growing space and sunlight. Interplanting lettuces and spinach is a great way to maximize growing space, as these can be planted fairly densely in between broccoli plants, and will actually enjoy the shade on sunnier days. Brassicas also benefit from growing near chamomile, dill, mint, rosemary, and sa  ge, but avoid placing them right by tomatoes, peppers or eggplant. Images: Myrtle Glen Farm, graibeard  Written by Leena Oijala

 

4 Homemade Green Cleaning Disinfectants

Sanctuary

No one likes germs – that’s why disinfectants are so darn popular. But chemicals in disinfectants (all hail the powerful and creepy bleach) aren’t so great for anything that’s alive. Luckily, there are green cleaning disinfectants you can concoct that will pack a punch to bacteria and leave your home healthy and clean. 1. Vinegar + Water This is my go-to green cleaning disinfectant. Just add a 50/50 mix to a spray bottle and you're good to go! 2. Lemon Juice Sink stinky? Cutting board smelling foul? Simply slice a fresh lemon and use! For suraces: rub the slice over the surface you wish to disinfect. For drains: Either squeeze lemon jucie down the drain, or stick a slice down the garbage disposal and run it for a few seconds. 3. Tea Tree Oil Add a few drops of tea tree oil in a spray bottle filled with warm water. Spray and enjoy the fresh, clean scent. 4. Herbs + Vinegar You can distill herbs and use them as natural fungicides and antiseptics. Just add the essential oils to a vinegar, water mix. How to quickly make an essential oil: Chop herbs Pack herbs into airtight container Heat vegetable oil, olive oil, or a nut oil on the stove Remove oil when it's hot to the touch Pour oil over herbs When the mixture has cooled, store it in a dark place for at least a week Strain the liquid into a spray bottle Don’t forget to test surfaces before spraying and spreading your new, green cleaner all over your stuff (wood, marble, fabrics, upholstery, granite, etc.)  Written by Abbie Stutzer

18 Healthy Snack Foods to Bust the Winter Blues

Written by Kristi Arnold

If the winter blues, also known Seasonal Affective Disorder (SAD), sneak up on you after the holidays, try these 18 mood-boosting  healthy snack foods to turn your frown upside down. The key to a good mood boosting snack is finding  quick and easy sources of B12, folic acid, selenium, vitamin D or omega-3 fatty acids. B12 and folic acid may prevent disorders of the central nervous system, mood disorders and dementia. Folic acid is usually found in beans and greens, while B12 is found in meats, fish, poultry and dairy. Selenium is a trace mineral that acts as an antioxidant in the body. Antioxidants help clear the body of free radicals that may be associated with oxidative stress on the brain, leading to mild and moderate depression. Additionally, selenium reduces risk of some cancers and inflammatory conditions. Omega-3 fatty acids can lower your risk of depression. Omega-3s are a good fat needed for normal brain function. But, your body can't make omega-3s on its own, so you need healthy food sources of the fats, such as freshwater fish. Vegetarian or vegan? No worries; try these vegan sources of omega-3s. Vitamin D deficiency is associated with mood disorders including PMS, SAD and depression. Eat foods rich in vitamin D and, when possible, top it off with sunlight, which helps the body absorb vitamin D. Find a mix of your favorite snacks among these 16 quick and easy sources of mood-enhancing vitamins and minerals. Pick-Me-Up Mixed Nuts and Fruits Combine a pick-me-up mix of nuts and dried fruits or berries for a wintertime snack. A mix of Brazil nuts, walnuts, sunflower seeds, dark chocolate chips and dried banana chips drizzled with a bit of honey or molasses brings in several minerals that can improve your outlook. Bananas: Grab a banana by itself or add it to your morning cereal or yogurt to enjoy the benefits of bananas. Bananas are full of magnesium, which reduces anxiety and improves sleep. And they also contain potassium, which improves circulation delivering more oxygen to your brain. Additionally, the natural sugars provide a quick energy boost, while a banana's fiber content makes the boost last longer than energy from simple carbohydrates. Bananas were previously thought to also boost brain seratonin because of the seratonin and tryptophan amino acid content. But recent National Institutes of Health studies found consuming seratonin and tryptophan from foods doesn't correlate to mood enhancement like consuming a purified tryptophan supplement does. Brazil Nuts: Eating just three Brazil nuts per day can provide your recommended daily dose of selenium. Walnuts: The protein, omega-3s and vitamin E in walnuts all keep your body energetic. Walnuts are also high in magnesium and are a great on-the-go snack for regulating blood sugar and preventing mood swings. Dark Chocolate: Cocoa is a great source of phenylethylamine, which stimulates seratonin production in the brain. Serotonin is a natural antidepressant. Don't overdo the chocolate bars though, as caffeine and sugar can be depressants. And stick with chocolates with at least 70 percent cocoa. Dark chocolate also contains potent antioxidants. Sunflower Seeds: Also full of phenylethylamine, sunflower seeds make a great snack on their own, or in combination with mixed nuts. Berries: Berries, particularly blueberries and strawberries, reduce inflammation (which can keep your brain functioning properly) and are high in antioxidants. Molasses: Blackstrap molasses contains vitamin B6, selenium, magnesium, manganese, calcium, copper, and high amounts of iron. Honey: Natural honey is a true super sweetener; it's filled with B vitamins, folic acid, iron, and manganese, and compounds like quercetin and caffeic acid, which fight fatigue, depression and anxiety. Cheerful Salads Looking for a snack that eats more like a meal? Try a Spinach Salad topped with more of your brain's favorite fats and minerals. Or choose a Tomato Salad. Seafood: Seafood and shell fish is high in selenium. Fish: Fresh water salmon is a great source of omega-3s. Tomato: Tomatoes are the best source of lycopenes, a potent antioxidant. Spinach: Dark leafy greens like spinach, chard, collard and kale are chock full of folic acid, antioxidants and magnesium.  Avocado: Avocado's high concentration of healthy fats make it the perfect fruit snack or salad topping. A simple Fruit Salad of grapes, walnuts and sliced bananas with a bit of honey and lime juice can stave off mood swings and help you sleep. Grapes: Grapes and grape juice are filled with antioxidants. Grapes are also a perfect late night snack, since they're high in melatonin, a natural sleep aid. Complex Carbs Whole grains and complex carbohydrates---including oats, buckwheat and millet---can all improve your mood. Enhance your favorite muffins by swapping in some of these whole grain flours in place of about one quarter to one half of the recipe's flour. Buckwheat: Buckwheat is high in B vitamins, which improve energy and mood. Millet: Millet and other whole grains are complex carbohydrates that help your body regulate blood sugar and avoid mood swings. Super Veggies Add a side of garlicky asparagus or rotate Asparagus Parmesan into your dinner routine. Garlic: Antioxidant properties and high levels of selenium give garlic a key role in regulating your moods. The benefits of garlic are particularly seen when consumed raw. Asparagus: Five spears of asparagus can net you an entire day's allowance of folic acid. Image: AmySelleck