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Aiyo A. Jones

The Protein Salad Diet

The Protein Salad Diet

As a fitness trainer, part of my job is to help people lose weight. People are generally good at exercising, but when it comes to diet many people fail. In order to lose weight, you need the right combination of exercise and good nutrition.

One type of diet I recommend to my clients is what I call the Protein Salad Diet. Instead of a wimpy, rabbit-food salad with nothing but iceberg lettuce, tomatoes, and low-fat dressing, the Protein Salad is a heavy salad consisting of greens, protein and fat. This salad is so heavy (literally) you'll struggle to eat the whole thing. It has a good combination of leafy greens, fruit, and protein. You can eat this salad all day and get some great nutrition! It's a great meal for bodybuilders and those trying to lose weight.

The best part is, you can easily grow many of the ingredients yourself!

Easy plants to grow for your salads are highlighted in sections below.

 

 

Leafy Base

To start, you'll need a leafy base. Growing leafy vegetables are perhaps the easiest vegetables to grow. They sprout quickly and, depending on the variety, can produce a harvest in a matter of weeks. If you plan ahead and stagger start these leafy vegetables, you could have at least one salad a day for a week.


Leafy vegetables are best grown in the Spring and Fall as they are cool-weather plants. Growing leafy greens during the summer is possible, as long as they have plenty of water and a bit of shade. Since leafy greens have high water content, be sure to water them at least once a day.

 

Leafy Greens: Lettuce, spinach, kale, mustard greens, bok choy, Swiss chard, leaves of beets.

 

Peppers Growing in GT2

Fruit

Salads often have leafy greens and fruit, typically tomatoes and the non-sweet fruits like peppers and cucumber. If you want to eat these Protein Salads on a regular basis, I recommend growing indeterminate grape tomatoes. I once grew more than 70 grape tomatoes on one plant! If you do grow cherry or grape tomatoes, you’ll need to keep them trimmed so they don't get out of control.

If you want to make Mexican-based salads, grow some hot peppers. I've had a lot of success with growing Hungarian wax peppers in my Garden Tower 2. I planted my hot peppers on the top of the GT2 so I could stake them. Hungarian wax peppers taste mild when green, but hot when red. You could use them to make a Tex-Mex Protein Salad (Recipe below).

 

Fruits: Apples, avocados, berries, cucumbers, peppers, oranges, pumpkins, summer squash, tomatoes

 


Basil growing on top of GT2

Herbs

 

What better way to reduce high calorie dressings and flavor up your salad than to grow and add your own herbs?


Basil has been among my most successful herbs to grow. It grows fast and abundantly. It’s an ideal thing to add to a salad if you have a taste for something Italian. We've grown so much basil in our Garden Tower we’ve had to give it away!

 

Another herb that I've successfully grown is cilantro. If you have a taste for something Greek, Italian, or Persian, use cilantro to make a Mediterranean Protein Salad or Persian Salad (Recipe below).

 

Herbs: Arugula, basil, cilantro, thyme, oregano

 

 

 

Fat

If a salad has left you miserably hungry, it's because it had no fat. Fat will give your salad some substance and, believe it or not, fat actually signals your brain to make you feel full when a hormone called "leptin" is released.

Now, you're thinking, "But it’s fat!" But it’s not the fat that makes you fat, it's excessive carbs. I lost 12 lbs. in 8 days by reducing carbs and increasing fat and protein content in my diet. I didn't even need to lose any weight! This Protein Salad, depending on how you make it, will be naturally low in carbs. It’s perfect for you diabetics out there.


Fat Sources: Cheese, sour cream, whole-fat yogurt, olive/avocado/flaxseed/coconut oil, nuts, seeds, avocados



Protein

Unlike fat, protein doesn't really make you full. Instead, it is used to maintain and build muscle in your body. In fact, protein is the building block of your body. If you were to strip away all the cells in your body, you'd be left with connective blocks called protein. Yes, you are simply a statue made out of protein.

Protein Sources: Red meat (yes, red meat!), chicken, fish, eggs, nuts, seeds, beans, peas, quinoa

 

 

How To Construct A Protein Salad


This salad is ideal for those who want to lose weight and for those who want to build muscle. The fat and protein will make you full for a lengthy period and also supply you with important vitamins and minerals. 


1. Start with a base of 1 cup chopped leafy greens - lettuce, kale, chard, bok choy, etc.
2. Add protein - 1/2 cup meat, chicken, fish, egg, beans, nuts, or seeds
3. Add fruit - 1/2 cup chopped cucumbers, tomatoes, peppers, etc.
4. Add fat - 1/2 cup oil (olive/avocado/coconut)
5. Add toppings such as herbs, sour cream, cheese, etc.

Mix everything together. If the amounts I've given are too low, just increase them, especially if you're a hungry lion!

 

 

Protein Salad Examples

These are general guidelines. Play up the ingredients however you like!



Tex-Mex Protein Salad

2 cups chopped Romaine lettuce

1 cup meat, chicken, shrimp or black beans (if vegan)

1 cup chopped tomatoes and hot peppers 
Alternative: 1 cup of salsa (grow your own salsa garden)

1/2 cup sour cream or guacamole (if vegan)

1/2 cup shredded cheese or rice (if vegan)

1 handful of crushed tortilla chips

Photo Credit: https://eatrunwritelove.files.wordpress.com/2012/07/img_6851.jpg

 

Persian Protein Salad (no leafy base)

2 cups chopped cucumbers

1 cup meat, chicken, or chickpeas (if vegan)

1 cup chopped tomatoes and peppers (hot or mild)

1 cup feta cheese or olive oil (if vegan)

1/2 cup parsley or cilantro

1/4 cup onions or garlic

1 teaspoon of black pepper

 

 

 

Asian Stir-Fry Protein Salad


2 cups chopped bok choy

1 cup steak, chicken, shrimp, or edamame (if vegan)

1 cup chopped broccoli

1/2 cup chopped mild or hot peppers

1/2 cup rice or quinoa

1 minced clove of garlic

Pinch of salt

2 to 3 tablespoons of olive oil (to sauté)

2 to 3 tablespoons of additional olive oil to use as a dressing

1 or 2 tablespoons Asian sauce of your choice

 

 

Jen Owen

Eat Your Weeds

Eat Your Weeds

Here in Indiana (Planting Zones 5 & 6) our lawns are returning to green and we are getting excited for gardening season. This also means the inevitable return of “weeds” to our lawns, containers, and gardens.

 

 Did you know that some of these so-called weeds can actually provide nutrition and other health benefits for you? So before you trash or compost these little blessings, take a moment to learn about some of their wonderful benefits.

 

Dandelion is one of the first spring green plants to arrive. Yes, that pesky plant that seeds so easily and many work very hard to eradicate. Dandelions are good sources of calcium, potassium, iron and manganese and full of vitamins and minerals, especially vitamins A, C, and K. Their bitterness increases bile flow from the liver and gallbladder helping to improve digestion and relieve whole body congestion. The leaves can be eaten raw in salads or cooked in olive oil.  You can also try adding them to your green smoothie, or infuse the leaves for tea.

 

 

Violet is another plant that grows abundantly in this area. The leaves are rich in vitamins and minerals, especially vitamins A and C. Violet is thought to be a blood purifier and cleanser for the lymphatic system. This system is a network of tissues and organs that rid the body of toxins and wastes. After winter, consuming violet may assist the body to cleanse any leftover toxins for a more energetic spring. You can use the whole plant, or just the leaves and the top of the stem. The thin roots are known to be especially powerful for lymph cleansing.

 

 

 

Cleavers is another plant often considered to be pesky weed. Historically, cleavers have been used to drain swollen glands and cleanse the lymphatic system. They have been used to treat skin conditions, such as psoriasis and eczema and as an external poultice for sores and wounds. Cleavers have also been used to soothe irritation in the bladder. They are known to have a mild diuretic effect; so can help with inflammation in the body from winter foods.

 

This makes cleavers another great herb to add to your Spring diet!

 

 

Don’t spray your yard! Always be sure to harvest from a clean, toxin-free area. I let my dandelions grow like crazy and use them all season long. In fact, I blow the seeds around my garden. If you don’t have a yard, bring home a fluffy seed top from a dandelion and dedicate a container to this nutritious plant. I also let the violets grow. They make a great ground cover around other herbs. They take off easily, so you only need a small one to get started. Cleavers tend to be found in wooded areas and also grow plentifully when transplanted.

 

So much fun and freshness for free!

 

 

Please note: Be absolutely sure of the identification of plants before taking them internally and see your physician for health issues. This is not meant to be medical advice, simply thoughts about additions to your diet. 

 

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Soil Building 201: Biochar

Soil Building 201: Biochar

While we are on the topic of putting the gardens to bed and building soil this fall, let’s look into biochar. 

What is it?

Biochar is a valuable soil amendment, first and foremost. According to the International Biochar Initiative, “This 2,000 year-old practice converts agricultural waste into a soil enhancer that can hold carbon, boost food security, and increase soil biodiversity, and discourage deforestation. The process creates a fine-grained, highly porous charcoal that helps soils retain nutrients and water.” (1)

b2ap3_thumbnail_Biochar.jpgSimply, it is a charcoal made at low temperature that is often then inoculated with beneficial bacteria and soil organisms that inhabit the very porous and expansive surface areas. Because nutrients, beneficial soil organisms and water are all held by the biochar and slowly released, soils are greatly improved—and maintain their fertility over a long period of time. These were first found as terra preta in the Amazon, where they worked miracles holding fertility in tropical soils. Biochar is useful when incorporated into temperate soils as well.  

Image: By K.salo.85 (Own work) [CC BY-SA 3.0 (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons from Wikimedia Commons

Biochar is now used agriculturally, not just to build fertility in the soil, but for animal feed and health as well—as biochar isable to capture and purge harmful bacteria in the digestive systems of many domesticated farm animals. As a feed additive, it is very useful. A 2012 report stated that 90% of European biochar was used in livestock farming. (2) We can find activated charcoal on the shelves of health food stores to deal with digestive issues. Feeding biochar to livestock is right in line with this practice.

Secondly, biochar can help to address climate change by storing stable carbon in the soil for a perhaps hundreds of years. While there are many ways to build carbon in the soil and remove it from the atmosphere (rotational grazing, for example), biochar may be an important aspect of addressing climate change and providing terrestrial system benefits simultaneously.

What can it do for you?

  1. Incorporate it into your garden soils
  2. Consider it as a feed additive if you have livestock
  3. Learn or encourage others to make it and provide it as a product in the community. Note that anytime you introduce bacteria and new components into an ecosystem, you should be knowledgeable about what it is you are incorporating and how to observe the space to note impact.

Another cautionary note:

When thinking about biochar as a solution to carbon dioxide in the atmosphere, it might be tempting to think that cutting down trees and creating biochar is the solution. After reviewing the situation, we know that we need our large trees and established forests to do what they do best—and provide the many ecosystem services they already provide (as well as inspire and move us to connection). What we need now are new forests and new ways of working with agroforestry in those new forests and grasslands to produce with biochar. Fortunately, this is something many excellent people are researching. 

Resources:

  1. http://www.biochar-international.org/biochar
  2. http://www.ithaka-journal.net/pflanzenkohle-in-der-rinderhaltung?lang=en
  3. http://biochar.ucdavis.edu

Copyright

© Garden Tower Project, nine months, then reverts to Rhonda Baird

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Double the Growing Power

Double the Growing Power

We wanted to highlight one of our Garden Tower growers, Bill Land. Bill has been gardening and working b2ap3_thumbnail_Bill-Land-setup.jpgtoward an abundant world for most of his life. Bill worked in planning and zoning for many years and has been involved in projects that promote community-building in Illinois and Indiana. Throughout that time, Bill has gardened. He has been gardening with the Garden Tower since almost the inception of the Garden Tower Project. This year he set up his towers a bit differently. We wanted to share with you what he did, incase you are interested in trying it next time you plant your Garden Tower. 


The first thing to note, is that Bill doubled up each of the pockets with lacinato kale, romaine lettuce, and rainbow chard. In the spring, he alternated these three types of plants in diagonal rows. In the top ring of each tower, there are three Bloody Butcher tomatoes, three basil, and two bush beans. This means he had 95-100 plants in the Garden Tower at any given point (remember, you can rotate out plants and add new ones throughout the season). The plants are getting the support they need in the soil, because rich, complex nutrients are available right at the root zone! This is one of the great secrets for healthy, nutritious fruits, flowers, and veggies. b2ap3_thumbnail_First-Harvest.jpg

For amendments, Bill added Dr. Earth and a goat/horse manure mix were added to one tower. The other tower had: Dr. Earth, manure mix, and azomite. He also experimented with putting copper and other metals near the tower to attract a beneficial electrical charge--encouraging plant growth.

 

These two spring towers were planted the on May 3, 2015. The first harvest was on day 26—and continued to go strong throughout the summer despite copious amounts of rain.

If you are interested in sharing your story with the Garden Tower as a feature, contact us!

 

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GMO-Free: or IS it?

GMO-Free: or IS it?

The debate around genetically modified organisms is intense this year as labeling laws and bans and bans on bans are taken up. GMO technology has become pervasive in our world; and its impact on our food supply gets most of the attention. Is your food safe or isn’t it?

Whether you believe GMOs are dangerous or not, the majority of people agree we should have an option to know whether the food we buy contains them. And this is where GMOs get even more confusing. Many companies voluntarily label their foods GMO-free. Others don’t. 

There is also the belief that if you buy organic, your food is also GMO free. This was called into question by Henry I. Miller and Drew L. Kershen in a July 8 opinion piece for Forbes magazine. The key passage is includes this quote from USDA officials:

“As USDA officials have said repeatedly: “Organic certification is process based. That is, certifying agents attest to the ability of organic operations to follow a set of production standards and practices which meet the requirements of the Organic Foods Production Act of 1990 and the [National Organic Program] regulations . . . If all aspects of the organic production or handling process were followed correctly, then the presence of detectable residue from a genetically modified organism alone does not constitute a violation of this regulation” [emphasis added]. 

This language is probably meant to protect the investment farmers have made in certifying organic and the value of organic as a label. It also means that due to genetic drift or other means, organic food may have GMO “residue” in it.

Miller and Kershen go on to point out the issues with certification and accountability with organic certification programs. Among their points, they report that there are only two conditions under which organic produce can be tested: 1, if the farmer is suspected of intentionally violating organic standards; 2, 5% of the operations certifiers work with are tested annually.

The authors' bottom line is that eating organically doesn't guarantee your food is GMO free. They seem to miss the point that farmers choose not to use materials like synthetic fertilizers and pesticides that will compromise their certification. This means the food is not sprayed with synthetic toxins and that natural, organic substances are used.  In addition, growers are becoming savvy to dealing with genetic drift by using measures like planting corn earlier than GMO corn is planted so that pollination times are staggered.

Does this mean throw out the value of eating organically? By no means! Becoming more aware about the concerns surrounding food safety and helps us understand why we want to buy and eat certain foods—or turn more towards growing our own.

 

Resources:

http://www.forbes.com/sites/thehartmangroup/2015/07/01/gmos-symbolic-for-whats-wrong-with-americas-food-system/

http://www.forbes.com/sites/henrymiller/2015/07/08/pragmatism-fanaticism-and-organic-agriculture/

http://well.blogs.nytimes.com/2015/06/08/fears-not-facts-support-gmo-free-food/

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Soil and Bioremediation

Soil and Bioremediation

When it comes to food, soil is where it’s at. There’s the adage: healthy soil=healthy plants=healthy people. It’s true! That’s why nutrient dense foods are as important to identify as organic or local foods. Growing your own in an active soil food web is key. 

We focused on what goes into healthy soil in a blog from May this year…and there’s more. Many of us live in urban or rural areas that have damaged and contaminated soils: oil spills, herbicides, asphalt and concrete bases in the soil, etc.  In fact, it might be safe to say that most of us have something to consider in our environment. This blog isn’t meant to be a “doomer downer” entry, but to introduce to you some techniques to heal our soils:

  1. Microbial remediation uses the bacteria and other microbes present in a healthy soil food web. Composting and applying compost as well as increasing the variety of plant species present are two of the keys.
  2. Phytoremediation uses plants as the primary processors of toxins. Plants can extract the toxin (and then be removed themselves) or break the contaminant down, or bind it up.
  3. Mycoremediation uses fungi to process contaminants. These are especially good at long-chain carbon substances (such as those made from oil).

These three techniques alone, or in combination, can do much to work with natural processes to break down or bind up toxins.  Remediated landscapes are then much healthier for people, plants and animals to be in.

Don’t go it alone! More research and working with specialists in the subject can help you to assess and formulate a plan for how to address an area safely.  Healing a damaged landscape can take years to fully realize.

Community groups together with municipalities are more appropriate to make decisions for larger common spaces. Many municipalities and states mandate capping the damaged soil with clean soil brought in from outside. Just like throwing a rug over your dirty floor, capping is not a complete solution. While, it is an understandable approach given financial and time constraints, it might be worth suggesting alternative test plots using remediation and proceeding carefully from there.

If you want two sources to inspire you, please do check out Earth Repair: A grassroots guide to healing toxic and damaged landscapes by Leila Darwish (2013) and the work of Paul Steamiest of Fungi Perfecti. Both are cautious, optimistic, and passionate about transforming our landscapes into healthier places for future generations. 

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