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Rescooped by Marty Roddy from Holistic Nutrition Health and Wellness
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Weekly Meal Planning: The Key to Healthy Eating

Weekly Meal Planning: The Key to Healthy Eating | Vegetarian and Vegan | Scoop.it
How to create a weekly meal plan that makes healthy eating easy!

Via Ellen Naylor
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Ellen Naylor's curator insight, January 24, 2014 6:19 PM

Includes a link to 57 healthy recipes, most of them quick to prepare if you have a blender/food processor. Enjoy & Happy Weekend!

Rescooped by Marty Roddy from Green Smoothies
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Eat Nude Food: Shakaya's Sublime Key Lime Mousse Recipe | The Tera Warner Blog

Eat Nude Food: Shakaya's Sublime Key Lime Mousse Recipe | The Tera Warner Blog | Vegetarian and Vegan | Scoop.it
Shakaya Leone shares her best key lime mousse recipes so you can eat nude food and feel better for it!

Via Dave Gatenby
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Rescooped by Marty Roddy from Green Smoothies
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The Best Smoothies of 2012 and My 2013 Goals

The Best Smoothies of 2012 and My 2013 Goals | Vegetarian and Vegan | Scoop.it
Two months away from my next marathon and training is not going as planned.  A few months ago, I had a half marathon PR, loved running more than ever and felt strong on all my runs — I couldn’t wait

Via Dave Gatenby
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Rescooped by Marty Roddy from Truly Healthy Recipes
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Easy Crockpot Lentil Chili Recipe - Vegan - Jeanette's Healthy Living

Easy Crockpot Lentil Chili Recipe - Vegan - Jeanette's Healthy Living | Vegetarian and Vegan | Scoop.it
Easy Crockpot Lentil Chili Recipe, vegan and gluten-free

Via Cheryl Cope
Marty Roddy's insight:

added shredded cabbage and a couple dried chilis from the garden.

 

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Gotta Run! A Marathon Runner's Guide to Food As Fuel

Gotta Run! A Marathon Runner's Guide to Food As Fuel | Vegetarian and Vegan | Scoop.it
HIDDEN AND FORBIDDEN: ANIMAL INGREDIENTS IN THE UNSUSPE… (RT @VegginOutAbout: Gotta Run!
Marty Roddy's insight:

Good info for runers and other athletes that are Veg or Vegan.

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Rescooped by Marty Roddy from Organic Farming
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The Theory Behind No Dig | The urban guide to becoming self sufficient 'ish'

The Theory Behind No Dig | The urban guide to becoming self sufficient 'ish' | Vegetarian and Vegan | Scoop.it

The following article first appeared in ‘Grow your own’ magazine back in February as part of my ‘Theory Behind…’ series.

In traditional gardening and farming, land is weeded and/or cleared of crops before a soil improver such as compost and/or manure is dug or ploughed into the soil to improve the soil structure, aerate the soil and add nutrition.

With ‘no-dig’ or minimum tillage the soil is disturbed as little as possible. Instead a thick mulch, usually in the form of compost or manure (or sometimes leaf mould, straw or mushroom compost), is left on the surface of the soil for worms and other soil fauna to work in. The action of the soil life brings down the mulch, whilst naturally aerating the soil and improving its texture and fertility. The mulch is sometimes applied over a biodegradable weed barrier such as cardboard or wetted newspaper or the mulch is placed under a weed barrier such as mypex or black plastic sheeting.

Science of no dig

No dig gardening works on the principle that soil is a complex mix of living organisms rather than a dead substrate. In a single gram of soil there can be well over a 1000 million organisms, most of which live in the top few centimetres, this is often referred to as the soil biota.  Worms and larger soil life work down organic matter into the soil creating air pockets as they move around. Then organisms in ever decreasing size break down this organic matter into its component parts which frees the up nutrients into a form our plants can take in.

As it concentrates on soil biota many consider no-dig gardening a way of feeding the soil rather the plants within the soil.

Erosion

As most soil life exists in the top few inches of soil removing it to get rid of weeds can be detrimental to the fertility of the soil. Also with the removal of the topsoil, soil structure can be compromised and therefore more prone to erosion through wind and rain. In extreme circumstances this caused the great dust bowl in America in the 1930’s as ploughing took away much of the deep rooted grasses keeping the soil intact.

A key principle of no-dig is therefore to always keep the soil covered, be it with crops, compost, green manure or black plastic.

Less Water

Mulching the soil will lead to less water loss through evaporation so no-dig plots are often use far less water than plots without soil cover.

The basics of no dig

Weeds are suppressed rather than dug out (some hoeing can take place but it is minimal)Organic matter is left on the soil surface for worms and other soil life to work in.Boards can be used to raise the bed up or a deep bed system is used where the soil is shaped into a moundSoil life is left to its own devices allowing the soil to maintain its own structure and nutrient levelsLess soil erosion will occur as the soil is permanently covered.

 

Preparing a no-dig bed

Although not crucial some prefer to avoid walking on no-dig beds. For this reason beds should be set out to be no wider than the maximum reach the smallest person working the plot (preferably an adult!) can stretch to.  On average this is a width of around 1.2m or 4 feet in width (or 60cm/2 feet from either side).   Any wider and the bed becomes impossible to work without toppling over into it or deliberately stepping onto it.  The beds can be as long as your land allows.

 

You can coat the ground with a double layer of cardboard (usually wetted), covering this with a layer of compost, a couple of inches deep, before sowing into it. Some will prefer to have the soil raised up in wooden bed but others claim this merely gives a habitat for slugs and will just sow straight into the compost. Also, some gardeners may prefer to clear the ground of perennial weeds first but others say this is a wasted effort as the cardboard blocks out the light preventing any weeds from growing.

You can cover a growing area in black plastic for a season to eliminate the weeds (again you may want to dig out any persistent perennials).  Then peel back the plastic and cover with a layer of compost (2.5 cm to 6 cm or 1-2.5 inches).  Either sow into the compost (with the plastic removed) or cut into the plastic and sow through it.

Method 1Method 2First clear the land of perennial weedsCoat the ground with a double layer of cardboard or a thick layer of wetted newspaperCover with compost (or other organic matter, such as well rotted manure)Sow directly into the compost

 

 

Don’t clear weeds just cover with a black plastic for a growing season (spring to autumn)Either remove the plastic and continue with method 1 or put compost (or other organic matter, such as well rotted manure) under the plastic and sow or plant though holes in the plastic

 

 

Interview with Charles Dowding

Can you very briefly explain how you use the no dig system on your farm in Somerset?

Every year, preferably but not always after last harvests in autumn, all beds (open sided, no wood) are spread with an inch or two of either cow or horse manure, home made compost or mushroom compost. All weeds are pulled when tiny so there are rarely many to be seen. Many beds are cropped twice each year with module grown plants from my greenhouse.

 

What are the draw backs with no-dig (if any)?

None really but it may take some getting used to, for instance sowing into compost rather than into soil. Starting off from a weedy patch takes time for mulching to be effective, up to a year for perennial weeds: an initial dig may seem quicker but a patient mulch results in cleaner soil.

 

Are there any crops that do better or worse?

Where I compare the same vegetables on dug and undug beds, harvests of spinach in May and beetroot in June are bigger on undug soil. Onions are bountiful and parsnips grow beautifully long into my clay, but potatoes make funny shapes unless some extra compost is used to “earth them up”, or you can pull surface soil around potato plants. Total harvests in dug and undug beds are broadly similar.

Criticisms of no-dig

Some studies have suggested that there may be a crash in soil fertility a number of years into a no-dig plot. However its advocates, including Bob Flowerdew, hotly dispute this claiming to have used the method for a number of years without the crash.

Others simply like the exercise of digging and feel no-dig robs them of this pleasure.

However, perhaps the biggest drawback to no-dig gardening may be the need to import organic matter.  Charles Dowding disputes this and claims he only uses extra compost to supress weeds and lift fertility. He argues he only does this to remain commercially competitive and home growers may not need such high amounts of compost.

If this importing were necessary it is hardly as strain as local stables, city and rural farms along with community compost schemes will readily supply organic matter to growers, often either for free or for a small donation.

Further reading

Grow your food for free …well almost - Dave Hamilton, Tips on how to construct raised beds and make compost heaps (amongst other things)

Vegetable Growing Course Book, Charles Dowding”, Frances Lincoln, March 2012 Organic Gardening The natural no-dig way, Charles Dowding, Green Books 2007

The One-Straw Revolution, by Masanobu Fukuoka, Rodale Press in 1978.


Via Giri Kumar
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Rescooped by Marty Roddy from naturopath
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Chamomile: An Herbal Remedy for Everyone

Chamomile: An Herbal Remedy for Everyone | Vegetarian and Vegan | Scoop.it
As a child I can remember my mom growing chamomile and eating it right out of the garden. At the time I really knew nothing about what chamomile was or why my mom grew it. Now I am aware of all the...

Via Cottesloe Naturopathic Clinic
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Cottesloe Naturopathic Clinic's curator insight, May 12, 2013 4:35 AM

As a homeopath I use the remedy Chamomilla, primarily for children's ailments, including teething, colic and earache. It has quite a specific picture. They are angry and irritable and can't bear pain. In its herbal form chamomile can be used as a gentle sedative for the stress of life and can be used by everyone, as an infusion in the bath or a relaxing tea at the end of a busy day

Rescooped by Marty Roddy from Fibromadness
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Back pain and running - acute management advice

Back pain and running - acute management advice | Vegetarian and Vegan | Scoop.it
Today's blog is the start of a series on lower back pain (LBP). It's a complex area and so needs to be looked at over several blogs instead of one monster blog!The first question with a b...

Via Stacy Hall
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Rescooped by Marty Roddy from Health and Fitness
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Top 10 Healthy Winter Foods

Top 10 Healthy Winter Foods | Vegetarian and Vegan | Scoop.it
With Winters at the doorstep, we need to make some preparations to keep ourselves fit. Stay healthy and disease-free with these ten best winter foods.

Via idietitian
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Rescooped by Marty Roddy from Living Gluten free
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Experiencing Rheumatoid Arthritis: Celiac Disease and Joint Pain

Experiencing Rheumatoid Arthritis: Celiac Disease and Joint Pain | Vegetarian and Vegan | Scoop.it

Although it may seem that Celiac Disease and Arthritis are not related, a connection between the two can exist. It is reported that not only Celiac Disease, but also sensitivity to gluten can result in joint pain, amongst others, ...


Via Weeziesgfkitchen
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Rescooped by Marty Roddy from Living Gluten free
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Wheat bad for EVERYONE!

CBS News) Modern wheat is a "perfect, chronic poison," according to Dr. William Davis, a cardiologist who has published a book all about the world's most popular grain.

Davis said that the wheat we eat these days isn't the wheat your grandma had: "It's an 18-inch tall plant created by genetic research in the '60s and '70s," he said on "CBS This Morning." "This thing has many new features nobody told you about, such as there's a new protein in this thing called gliadin. It's not gluten. I'm not addressing people with gluten sensitivities and celiac disease. I'm talking about everybody else because everybody else is susceptible to the gliadin protein that is an opiate. This thing binds into the opiate receptors in your brain and in most people stimulates appetite, such that we consume 440 more calories per day, 365 days per year."

Asked if the farming industry could change back to the grain it formerly produced, Davis said it could, but it would not be economically feasible because it yields less per acre. However, Davis said a movement has begun with people turning away from wheat - and dropping substantial weight.

"If three people lost eight pounds, big deal," he said. "But we're seeing hundreds of thousands of people losing 30, 80, 150 pounds. Diabetics become no longer diabetic; people with arthritis having dramatic relief. People losing leg swelling, acid reflux, irritable bowel syndrome, depression, and on and on every day."

To avoid these wheat-oriented products, Davis suggests eating "real food," such as avocados, olives, olive oil, meats, and vegetables. "(It's) the stuff that is least likely to have been changed by agribusiness," he said. "Certainly not grains. When I say grains, of course, over 90 percent of all grains we eat will be wheat, it's not barley... or flax. It's going to be wheat.

"It's really a wheat issue."

Some health resources, such as the Mayo Clinic, advocate a more balanced diet that does include wheat. But Davis said on "CTM" they're just offering a poor alternative.

"All that literature says is to replace something bad, white enriched products with something less bad, whole grains, and there's an apparent health benefit - 'Let's eat a whole bunch of less bad things.' So I take...unfiltered cigarettes and replace with Salem filtered cigarettes, you should smoke the Salems. That's the logic of nutrition, it's a deeply flawed logic. What if I take it to the next level, and we say, 'Let's eliminate all grains,' what happens then?

"That's when you see, not improvements in health, that's when you see transformations in health."


Via Weeziesgfkitchen
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Rescooped by Marty Roddy from My Vegan recipes
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Vegan Mashed Potatoes & Gravy (Recipe)

Vegan Mashed Potatoes & Gravy (Recipe) | Vegetarian and Vegan | Scoop.it
Being vegan during Thanksgiving can be a challenge. Grocery stores, with their push for pre-order turkeys, make me cringe. What would a cruelty-free

Via Jerry Posey
Marty Roddy's insight:

Easy one to change over- Make fatty/fun or tasty/healthy - fun

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Rescooped by Marty Roddy from My Vegan recipes
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Thanksgiving Recipes For All: Thanksgivukkah, Gluten-Free, Vegan

Thanksgiving Recipes For All: Thanksgivukkah, Gluten-Free, Vegan | Vegetarian and Vegan | Scoop.it
Here & Now resident chef Kathy Gunst shares five recipes for Thanksgiving side dishes, including a gluten-free option, two vegan ones and a Hanukkah-Thanksgiving hybrid.

Via Jerry Posey
Marty Roddy's insight:

I love collecting and saving files from the Thanksgiving and Christmas food postings- for use all year long(not just for these 2 meals)

 

Some of the best foods are readily availble in March /April as well... 

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Rescooped by Marty Roddy from Green Smoothies
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Coconut Banana Mango Green Smoothie

Coconut Banana Mango Green Smoothie | Vegetarian and Vegan | Scoop.it
are you ready to unleash your monster?...

Via Dave Gatenby
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Rescooped by Marty Roddy from Green Smoothies
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Green Smoothie - White Peach, Orange and Romaine Lettuce Smoothie | Wishful Chef

Green Smoothie - White Peach, Orange and Romaine Lettuce Smoothie | Wishful Chef | Vegetarian and Vegan | Scoop.it

I just came back from vacation and haven’t had a green smoothie in a week. The only alternative was store bought smoothies which just don’t compare to freshly made ones. So I came up with a basic smoothie recipe which relies on juicy whole oranges, a white peach (including skin) and fresh romaine lettuce leaves.


Via Dave Gatenby
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Rescooped by Marty Roddy from Running Information
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What is reflexology?

What is reflexology? | Vegetarian and Vegan | Scoop.it
Reflexology has been around for many centuries however it is still treated as some mystical practice. The very essence of reflexology is based upon their being zones and areas of reflex directly related to various areas of the body.

Via SidlyDerious
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Rescooped by Marty Roddy from Sunday Supper
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Vegan CrockPot Hoppin' John Recipe #SundaySupper | Killer Bunnies, Inc

Vegan CrockPot Hoppin' John Recipe #SundaySupper | Killer Bunnies, Inc | Vegetarian and Vegan | Scoop.it
I'm still on a mission to keep things simple. This recipe is so easy I've made it twice! The first time I made it I was happily impressed with how it came out

Via Renee Dobbs
Marty Roddy's insight:

love beans and of course New Years with this rich meal would be great.

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Carrie's Experimental Kitchen: Vegetarian Black Bean Soup

Carrie's Experimental Kitchen: Vegetarian Black Bean Soup | Vegetarian and Vegan | Scoop.it
Bean soups in general are healthy for you and this Vegetarian Black Bean is no exception; which is high in fiber, iron and vitamins C and B6.
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Rescooped by Marty Roddy from Yellow Boat Social Entrepreneurism
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7 No-Cost Ways to Grow More Food From Your Garden

7 No-Cost Ways to Grow More Food From Your Garden | Vegetarian and Vegan | Scoop.it
Starting a vegetable garden can be expensive, but it doesn't have to be. Here are some no-cost ways to boost yields in your garden. Some will even save you money.

Via Alan Yoshioka, Rick Passo
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Rescooped by Marty Roddy from chiropractic treatment
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How my Running Goals Were Saved by Myofascial Release, Chiropractic and Pilates

How my Running Goals Were Saved by Myofascial Release, Chiropractic and Pilates | Vegetarian and Vegan | Scoop.it
“If the injections don’t work, you’ll need surgery,” the doctor said. Right; I’m not gonna do that, I thought. My tendency is to attack any ailment with as natural a remedy as possible. So, know th...

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Rescooped by Marty Roddy from Tri Junk
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Running: It's All in The Hips | Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution

Running: It's All in The Hips | Run Coaching, Ironman and Triathlon Specialists - Kinetic Revolution | Vegetarian and Vegan | Scoop.it
We look at the importance of Hip Extension in running technique. Tight Hip Flexors can cause back problems, knee injuries and Calf pain.

Via Shane Freer
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Rescooped by Marty Roddy from Alternative Health Trends
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Get the Facts: The Trouble with Casein

Get the Facts: The Trouble with Casein | Vegetarian and Vegan | Scoop.it
If you’re like me, when faux cheese first began popping up on grocery store shelves in the form of veggie slices, you loaded your shopping cart down with multiple packs, and strutted proudly to the...

Via Ingrid Long
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Rescooped by Marty Roddy from Living Gluten free
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Gluten Free Risotto-Stuffed Mushrooms

Gluten Free Risotto-Stuffed Mushrooms | Vegetarian and Vegan | Scoop.it

Because risotto is not easy to eat at a wine-tasting party, we decided to stuff it in mushroom caps so that it can be served as finger food.


Via asperger-kids.org, Weeziesgfkitchen
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Even better with Quinoa....

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Rescooped by Marty Roddy from My Vegan recipes
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Vegan Entree for Thanksgiving: Walnut Chickpea Sage Pattes and Mushroom Gravy (Recipe)

Vegan Entree for Thanksgiving: Walnut Chickpea Sage Pattes and Mushroom Gravy (Recipe) | Vegetarian and Vegan | Scoop.it
Thanksgiving is the one day of the year set aside to give thanks for the many blessings in our lives...

Via Jerry Posey
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Rescooped by Marty Roddy from My Vegan recipes
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Vegan Thanksgiving: Pomegranate, Chia Seed, Cranberry Sauce

Vegan Thanksgiving:  Pomegranate, Chia Seed, Cranberry Sauce | Vegetarian and Vegan | Scoop.it
This morning, I am ramping up the basic, fresh cranberry sauce I typically make!  Since organic pomegranates are on sale and in season, and I am a chia seed fanatic, these two ingredients are going...

Via Jerry Posey
Marty Roddy's insight:

No Pomegranate yesterday but used chia and agave to set up Cranberries for tofu/mushroom loaf   and today to spread on toast 

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