Health Benefits Of Beans:

1. Prevent Heart Disease

• It has been said in multiple medical studies that individuals who eat more beans develop a lower risk of heart disease. That’s because there are phytochemicals found in legumes, which work to protect your heart against it.

2. Fight Cancer

• Within beans, there are a whole slew of cancer-fighting plant chemicals. Some of these are isoflavones and phytosterols which have both been proven to reduce the risk of cancer.

3. Lower Cholesterol

• Beans are known to give the body soluble fiber.  For those unaware, soluble fiber play a large role in controlling blood cholesterol levels. In fact, in various studies, it has been shown that 10 grams of soluble fiber reduce LDL cholesterol by roughly 10 percent. Besides this, beans also contain saponins and phytosterols which have been seen to lower cholesterol too.

4. Help Lose Weight

• One serving of beans will allow you to feel full much more quickly than other foods do. That’s because the rich fiber content fills up your stomach and then causes a slower rise in blood sugar. This will cause you to turn to snack foods a lot less often, so you are not eating as much without depriving yourself. Plus, beans give off a good boost of energy which is the push you may need to exercise for the day.

5. Aid in Managing Diabetes

• Beans are perfect for those individuals who currently have diabetes. This is due to the fact that beans have an ideal balance of both complex carbohydrates and protein. In turn, this mixture provides you with a slow but steady source of glucose. This is a breath of fresh air compared to foods made up of simple carbohydrates, since those leave you with a sudden influx of glucose.

With these five benefits in mind, it is quite clear that beans are a food that everyone needs in their diet.

Do you know of any other health benefits of beans?

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Lavender is well known as a favorite scent in bath products and the essential oil gleaned from the flower buds is hugely popular for medicinal purposes. Many people are drawn to the scent and may not know why.  It is known to reduce stress and anxiety both in the scent of it and the use of essential oils. There are so many uses for lavender that even someone familiar with the herb may not know some of its uses. Here are five lavender facts every lover needs to learn.

• It’s a Mint: Lavender is a member of the mint family! You may not believe it’s a mint, but it actually is. It is also a perennial, so if you have lavender plants that you are growing, you can expect them to last for several years or even indefinitely if they are well taken care of.

• The Color: The color was so named after the common plant in this mint family, “lavandula angustifolia.” This variety is the most cultivated and common variety available. The color was created in art by combining purple and white paints to create a shade similar to the plant. It is one of the most popular colors in the world, especially for lavender lovers.

• Growing: Growing and using lavender is easy. The plant is very drought tolerant which makes it a good plant for the southern hardiness zones of the United States. You can also harvest the stalks and dry them out in just three weeks or so. When dried, it has many uses. You can make your own lavender oil or make drawer sachets for the scent.

• Bees and Butterflies: Bees and butterflies love lavender. If you have a garden and need to attract bees, this herb will help you accomplish that goal. In the Mediterranean, bees make a very good honey out of lavender nectar that is marketed worldwide. It also repels mosquitoes and other insects you don’t want around, so it always a plus to have some growing.

• Stress and Anxiety: Lavender and lavender oil has been shown effective in reducing stress and anxiety. It can also help you sleep as it has been found to make people drowsy. This fragrant herb and its essential oil can be a helpful tool for those with anxiety and depression who also suffer with sleep issues, or the pleasant scent can help you relax after a stressful day.

If you love lavender, you already know how good it smells and some of what it can do to enhance your life.

Is lavender one of your favorite herbs?

The post Five Facts Every Lavender Lover Needs To Learn appeared first on Gracious Gardening.

If you’re considering growing some on your own, here’s a list of the top ones we think you should try!

Aloe Vera

Whenever you head to the beach and stay out in the sun too long, you’re likely to come home with some sunburn, which isn’t very pleasant. To remedy that, you’ll head to the store to purchase that cold, green jelly goo, otherwise known as aloe vera. Many people don’t know that aloe vera comes from a plant that is easily grown in ones home. Aloe is actually one of the easiest plants to care for, and is extremely low maintenance. Aloe vera plants thrive in a humid, moderate climate, and only need to be watered once every few days. For that reason, if you have a bathroom that gets a little sunlight, we recommend putting the plant there, as it’ll get plenty of humidity, warmth and all the light it needs. Also, it’s good to use aloe if you burn your hand on the stove — simply break off a piece of the tip of the plant, and rub the goo on your burn for instant relief.

Basil

It’s not just a tasty treat for those stellar pasta dishes you make, basil is also a great way to treat gastrointestinal issues like gas, appetite loss, and nausea. It has an antioxidant, antiseptic, anti-inflammatory and anti-bacterial property that gets the job done, and is also high in several vitamins that we need, and omega-3 fatty acids. Simply grow the seed in a warm, sunny place and provide water on a regular basis to retain moisture after the soil is warm. Be sure to protect from cold weather, as a dramatic drop in temperature will likely kill it.

Rosemary

Rosemary’s antioxidant and anti-inflammatory compounds, phytonutrients, essential fatty acids, iron, calcium and B6 make it a great herb for the treatment of headaches, colds, indigestion, and even depression. It grows best in well drained areas, like gravel or sand, and needs more sunshine than it does water. In fact, too much water will kill it quickly. Bonus? Rosemary smells amazing!

Oregano

Another herb that you’re probably more used to cooking with than using for medicinal purposes is oregano. This one can be grown well in a container, and needs full sun and very well drained soil. Similar to rosemary, it will not thrive in humidity or excess moisture, so be careful that you don’t overwater! If you can keep it alive, you’ll want to eat it when you have a cold, achey muscles or fever, tooth ache, head ache or chronic fatigue. Like our other herbs, oregano has the anti-inflammatory, antioxidant, anti-bacterial qualities, as well as a plethora of vitamins (A, C, E, and K) that the human body needs to thrive.

Before you reach for the Tylenol, Tums, or cold medication, see if you have some herbs growing that may treat your ailment. You’ll be treating it in a more natural, healthy way, that we know will be great for long term health.

What are some of your favorite medicinal plants and herbs?

The post Medicinal Plants & Herbs You Can Actually Grow appeared first on Gracious Gardening.

1) Rosemary:

It so happens that every time you grill, broil or fry meats under high temperatures, HCAs (heterocyclic amines) which encompass strong carcinogens are created. But, mixing rosemary extract with the meat before cooking destroys the HCAs. This is enhanced through the antioxidants present in the herb (rosemarinic acid and carnosol). Thus, rosemary can be regarded as a cancer-prevention herb.

2) Ginger:

The herb comes in handy during the prevention of different forms of stomach upsets such as nausea, motion sickness, chemotherapy and pregnancy-related upsets. This is because the herb blocks the effects of a chemical (serotonin) that’s released by both the stomach and the brain when one is nauseated. It also inhibits the production of free radicals (which cause stomach upsets). In addition, taking ginger decreases ones blood pressure, cancer risk and arthritis pain.

3) Holy Basil:

Use of this herb aids in combating stress as well as relieving headaches and indigestion. This is enabled through the herb’s ability to decrease the production of serotonin but increase the production of noradrenaline and adrenaline.

4) Turmeric:

Since turmeric is highly rich in curcumin (an anti-inflammatory that works in the same manner as drugs that inhibit Cox-2 enzyme; Cox-2 inhibitors), it can be used in alleviating arthritis related pain and swelling. Other than this, it helps in the prevention of Alzheimer’s disease and colon cancer.

5) Kudzu:

If you suffer from alcoholism, it’s time that you started taking kudzu for this Chinese herb aids in curbing drinking problems. It works by allowing alcohol to get into your brain faster hence telling you when you have had enough.

6) Cinnamon:

Consumption of cinnamon helps in reducing blood sugar. For optimal results, one ought to take the cinnamon extract daily. Aside from reducing the blood sugar, it also lowers cholesterol and other heart related illnesses.

7) Andrographis:

If you normally suffer from upper respiratory infections like sinusitis, runny nose, sore throat and colds, andrographis will help in relieving the problem(s). Andrographis also eases sleeplessness and fatigue.

8) St. John Wort:

This special herb is great at alleviating and/or relieving mild to moderate anxiety and depression. Its ability to increase melatonin further enables one to have a peaceful and sound sleep.

9) Sea Buckthorn:

This unique herb is best known for its ability to alleviate vaginal dryness as it hydrates the mucous membranes. In addition to this, it helps in healing and moisturizing the vagina.

10) Garlic:

Consuming high amounts of garlic has been proven to lower the rates of colorectal and ovarian cancers. The herb goes further to decrease high blood pressure and prevent stroke.

Do you grow any of these healing herbs?

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As one of the world’s most popular fruits, oranges are juicy and sweet, and they contain a whopping amount of vitamin C. They make a great snack and add a nice tang to many a recipe. The nice thing about oranges, they are readily available from winter to summer, with a variety of orange options dependent on the season.

The health benefits of oranges

An average medium-sized orange is a most nutritious snack. With a low glycemic index, it contains just 62 calories and is packed with a bevy of good-for-you things including:

• 93% of your daily value of vitamin C
• 13% of your daily value of fiber
• 10% of your daily value of folate
• 9% of your daily value of vitamin B1
• 7% of your daily value of pantothenic acid
• 7% of your daily value of potassium
• 5% of your daily value of calcium

As you can see, oranges are a very good source for many of the nutrients your body needs. For an in-depth look at the nutrient profile of an orange, click here. Now, let’s take a look at some of the health benefits this awesome fruit provides.

Nutritious Oranges for Good Health

Common sense tells us that oranges are a great food choice for good health, but just exactly how do these super fruits help keep our bodies healthy?

• The concentrated vitamin C in oranges provides antioxidant protection and boosts immune system function. We’re pretty sure you’ve probably heard of free radicals, but did you know that vitamin C is the primary antioxidant in the body, and it’s responsible for preventing damage inside and outside the body? Consuming vitamin C helps fend off cancer, fights inflammation, and lowers cholesterol – all of which are caused by nasty free radicals.
• Due to the high content of folate, potassium and vitamin C, oranges help lower the risk of cardiovascular disease, according to the World Health Organization.
• Orange peels may lower the level of bad cholesterol in the body as well as Statin medications.
• Oranges are a great source of fiber, which helps keep blood sugars in check, lowers cholesterol, and potentially reduce cancer risks. The high fiber content also helps keep you regular if you’re prone to bouts of constipation.
• Drinking orange juice regularly can prevent kidney stones.
• An orange a day keeps the doctor away… literally. Research shows that eating one orange a day can prevent stomach ulcers and stomach cancer.
• People at risk for developing rheumatoid arthritis should drink a glass of orange juice every day to reduce their risk by up to 52%.

Oranges not only taste great as a snack, they provide huge health benefits that are hard to ignore. If you are at risk for developing cancer, cardiovascular disease or have other health-related risk factors, eating an orange a day, or drinking orange juice regularly might be your best defense against developing medical issues in the future.

Image: iStockPhoto

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There’s something about gardening that makes you feel happy, rejuvenated and in control. There’s nothing better than going outside on a hot day and picking your own fruits and veggies to snack on that you grew yourself! The feeling of satisfaction that doing that gives you is something you cannot get many other places. So, we know that gardening makes us feel good, but did you know that gardening is actually, scientifically, good for your health? The science behind how gardening affects your health is actually quite beautiful and it gives you just another reason to start digging and planting this coming spring.

Gardening Improves Health

How gardens affects your health positively

As technology has grown…and grown (and grown some more!) this past decade, we as humans have lost touch with the outdoors and have become disconnected with the Earth. Being able to, quite literally, get your hands dirty and create something out of nothing is a beautiful thing. It’s that creation of something that wasn’t there before, that feeling of doing your part to keep the world a beautiful, green place, that impacts your health positively. Heath.com states that this positive feeling comes from a sense of re-connecting to one’s primal state. It’s a return to simplicity, one that our body and mind welcomes after a long week sitting in a desk.

Along with rejuvenating our mental state, gardening also helps reduce stress. Gardening releases endorphins, which reduces the amount of cortisol (the stress hormone) that pumps through our body. With this stress-reduction comes a lower blood pressure. Any type of moderate physical activity can help to reduce your blood pressure, so if you love gardening, why not make that your activity? Gardening also has the ability to work as a form of exercise, says Good Housekeeping. You can burn up to 330 calories per hour of gardening! That’s like going on an hour run! So, long story short, if you’ve had a bad day, pick up a spade! Finally, gardening has the ability to brighten your mood, lift your spirits and all-around make you a happier person. Think of the last time you got a flower: did a smile not creep up upon your face just by smelling them? So, long story short, if you’ve had a bad day, pick up a spade!

 Sources:

http://www.goodhousekeeping.com/health/womens-health/health-benefits-gardening

http://www.health.com/health/article/0,,20507878,00.html

Image: iStockPhoto

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As a child, spinach did not appeal to me at all. Now that I’m older and wiser, this supper food has become a staple in my daily life. Packed with iron, magnesium, vitamins A, C, and K, not to mention B6 and potassium, this is one vegetable that every aging person needs. It is amazing that there are so many things to make with spinach. From desserts to entrées, the versatility of spinach will make it go down easy. With every bite you can be sure that it is doing your body good. Here are a few spinach recipe ideas.

Have a salad

This is one of the most popular things to do with spinach, but if you are going to eat it raw make sure there are no pesticides. Add in your favorite dressing with a variety of other fresh veggies and enjoy. The combinations are endless.

Drink up!

Smoothies are the way to go! I love them because they are quick, simple and easy to make. I like to juice the spinach too. One of my favorite combinations is spinach, tomato, and cucumber. Create your own tasty recipe.

Sauce it up

If you need a way to get some spinach into your finicky child, add some to spaghetti sauce and they will never notice. You can make your own fresh sauces and add some spinach as that extra nutritious special ingredient. A Vitamix would be a great investment for making smoothies, raw soups, and sauces.

In a sandwich

How about replacing that lettuce with spinach leaves instead? It would make that hamburger or grill cheese even more delectable and healthier. Add a bit of olive oil to absorb more of the nutrients. I prefer a tomato and spinach sandwich with Miracle Whip myself.

Meat Eaters

Try some spinach with that steak or fish. You could even lay your desired meat on a bed of spinach and delight in the comfort of knowing that your dinner is providing your body with added nutrition. If you like making burgers from scratch add some chopped spinach to the ground beef and enjoy it that way. There are a multitude of recipes that will assist you in making your most delicious spinach dishes.

Soups

Once again, here is a simple and easy way to consume spinach if you don’t like the taste. Mix it into your homemade soup recipes and no one will be the wiser. Give your soup dishes a boost of high vitality and nutrition with a few cups of chopped spinach.

Photo Credit:  istockphoto.com

What is your favorite spinach recipe?

The post 6 Delicious Things To Do With All That Spinach You Grow appeared first on Gracious Gardening.

It’s a new year and many of us have resolved to get healthier. Why not make it last by actually planning your garden around it? Then, you have no choice since your food is in your back yard! The good news is that most greens, whether common or specialty generally require similar cultural conditions, so you can really branch out (no pun intended!). Since I’ve also resolved to be more natural this year, I turned to the University of Minnesota’s horticulture department to break down the types of greens I should be growing and why.

Leafy Greens:

Here is a list of greens commonly grown in a home garden:

• Collards
• Endive
• Kale
• Lettuce
• Spinach
• Swiss Chard
• Arugula
• Romaine

And that’s just to name a few. Your dark lettuces like romaine and arugula are rich in nutrients like vitamins A, C, and K. They are known to improve bone health, skin health, blood health and eyesight.

The cruciferous greens have it all: vitamins, fiber, and disease-fighting phytochemicals. Kale, mustard greens and collard greens fall into this almighty category. Most importantly, these options are cancer inhibitors, as well as minerals enhance heart health and brain function. Talk about a super food.

Finally, Swiss chard and spinach are great options. They boast vibrant green leaves—a sure sign of goodness. The color indicates their richness in iron, a necessity.

Growing and Planting

Leaf lettuce grows quickly and is the easiest type of lettuce to grow. A cool weather vegetable, they grow best at 60-65° F in a soil with a pH of 6-6.5. Most greens will do best planted outdoors in the light shade. Perpetual watering is absolutely necessary, especially in the warmest months to delay or even prevent bolting. If the plant dries out, the leaves will become bitter and unusable. Successive sowings in small numbers of seeds will ensure continues, fecund growth.

Harvest the leaves as soon as you can. Spinach and other lettuce varieties can produce new leaves, if individual leaves are harvested at the “baby” stage, so multiple harvests are possible. Flavor is best in leafy greens if harvested before the weather becomes hot and dry.

 Are you going to grow leafy greens this year?

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Without a doubt, cinnamon is one of the most popular herbs out today. That’s because it is found in so many of the foods and drinks we ingest daily. From pies to teas, cinnamon is all around us. Thankfully, though, cinnamon is very healthy for us. In fact, this herb is filled with numerous health benefits, making it an important part of our diet.

Six Health Benefits of Cinnamon

1. Reduces Menstrual Pain

• Within cinnamon, there is a natural chemical named cinnamaldehyde. This chemical is known for both increasing the hormone progesterone in the body as well as decreasing testosterone production in women. In other words, cinnamaldehyde will help balance out  hormones which has proven to be effective for menstrual pain and infertility.

2. Eases Pain Found in Arthritis

• Arthritis is a condition where individuals experience joint pains and aches throughout the body. When people with arthritis eat or drink cinnamon, they reduce cytokines. It’s these cytokines that are ultimately linked to arthritic pain which means cinnamon will help those with arthritis deal with the pain they’re going through.

3. Lowers LDL Cholesterol Levels

• It has been shown time and time again that cinnamon can reduce LDL cholesterol levels. For those who don’t know, LDL is actually the harmful type of cholesterol that the body produces. By reducing these levels, individuals reduce their risk of developing cardiovascular disease.

4. Regulates Blood Sugar

• Cinnamon is a great addition to anyone’s diet who has either diabetes or hypoglycemia. That’s because it has been proven to regulate blood sugar. However, it’s not just ideal for diabetics and hypoglycemics. Cinnamon even helps those who just want to stabilize their energy levels and moods.

5.  Prevents Cancer

• In a study held at the University of Texas, which was then published in the journal Nutrition and Cancer, it was found that cinnamon has the ability to lower the proliferation of cancer cells. This means with a diet full of cinnamon, there is potential for cancer prevention and pain reduction for those already suffering from the disease.

6. Rich in Nutrients and Minerals

• Compared to other herbs, cinnamon is stocked with all sorts of nutrients and minerals. Some of these include fiber, calcium, iron and manganese.

Did you know about any of these health benefits of cinnamon?

Image: iStockPhoto

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Grow your own

You can get the root at a grocery store or garden nursery. Where ever you can find the plant or root, you can get started planting. Choose a good place that you won’t mind having horseradish growing for a long time. You can even plant them in pots if you don’t want them in your garden. These perennials will continue to grow year after year and you can share them with your neighbors if you get over run with them. If you are using a root that you bought from the grocery store, cut off the tops about a third or halfway down and use bottoms for planting. Use compost in your soil and bury the root at a 45 degree angle about 3 inches deep. Space them out about 30 inches apart if you have more than one plant. You can water them once a week. They are pretty low maintenance, so they should be ready to harvest in a year. You have the option to plant them in the spring or fall.

Make your own horseradish

Yes, you can make your own, and it is pretty easy to do! First of all, I must note that the root is pungent like an onion, so it is advised to do this process outside or in a well-ventilated area to save your eye from irritation. After digging up the root, wash it thoroughly. You have the option of grating it with a grater or using a food processor to grate it or grind it to the consistency that you desire.  After it has been grated add some vinegar to the mix. Now, the longer you wait to add the vinegar, the hotter the horseradish will be, so use your own discretion.  Some people add sugar to help cut the heat down.  Once you have mixed in the vinegar and any other seasonings that you desire, place the horseradish in a jar and place it in the refrigerator. It is ready to eat and will keep for at least 4 to 6 weeks. When the color begins to change it may be an indication that it is going bad, so eat up!

Photo Credit:  istockphoto.com

Do you plan on growing horseradish?

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