Author: maximus

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Why You Should Eat Spinach and Grow In Your Garden

why eat spinach

Spinach is a leafy green vegetable that has been praised for its nutritional value and health benefits for centuries. Whether you enjoy it raw in salads or cooked in your favorite dish, there are many reasons why you should incorporate spinach into your diet.

Spinach Is Nutrient Rich

First and foremost, spinach is incredibly nutrient-rich. It is a good source of essential vitamins and minerals such as vitamin A, vitamin C, vitamin K, folate, iron, and calcium. These nutrients are important for maintaining optimal health, supporting various bodily functions, and preventing deficiencies.

Antioxidants

In addition to its high nutrient content, spinach also contains powerful antioxidants such as flavonoids and carotenoids. These antioxidants help protect the body from damage caused by harmful free radicals. By reducing oxidative stress in the body, spinach can help prevent chronic diseases such as cancer, heart disease, and diabetes.

Fiber

Spinach is also an excellent source of fiber, which is essential for maintaining healthy digestion. Fiber helps regulate digestion, prevent constipation, and promote a healthy gut microbiome. By promoting healthy digestion, spinach can help improve overall digestive health and prevent gastrointestinal disorders.

Vitamin K

Furthermore, spinach is an excellent source of vitamin K, which plays a critical role in bone health. Vitamin K helps activate certain proteins that regulate bone mineralization, which is important for maintaining strong and healthy bones. By incorporating spinach into your diet, you can help support optimal bone health and prevent bone-related diseases such as osteoporosis.

Regulate Blood Sugar

Another benefit of spinach is its potential to help regulate blood sugar levels. Spinach contains compounds that may help slow down the absorption of carbohydrates in the digestive tract, which can help prevent spikes in blood sugar levels. By regulating blood sugar levels, spinach may help reduce the risk of developing type 2 diabetes and other metabolic disorders.

Lastly, spinach is a versatile vegetable that can be easily incorporated into your diet. It can be eaten raw in salads or cooked in various dishes, making it a convenient and tasty ingredient that can be enjoyed in a variety of ways.

Spinach is a highly nutritious vegetable that offers a wide range of health benefits. By incorporating spinach into your diet, you can support your overall health and well-being. Whether you’re looking to improve your digestive health, support bone health, or prevent chronic diseases, spinach is an excellent choice that can help you achieve your health goals. So next time you’re at the grocery store, don’t forget to grab a bunch of spinach and start reaping its many health benefits!

Get Spinach Seeds Here

Spinach is a nutrient-dense leafy green vegetable that has been recognized for its health benefits for centuries. Here are some reasons why you should consider incorporating spinach into your diet:

  1. Nutrient-rich: Spinach is packed with essential vitamins and minerals such as vitamin A, vitamin C, vitamin K, folate, iron, and calcium, which can help support various bodily functions and prevent deficiencies.
  2. Antioxidant properties: Spinach contains antioxidants such as flavonoids and carotenoids, which help protect the body from damage caused by harmful free radicals. This protection can help reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.
  3. Promotes healthy digestion: Spinach is an excellent source of fiber, which can help regulate digestion and prevent constipation.
  4. Supports bone health: Spinach is rich in vitamin K, which plays a critical role in bone health by helping to activate certain proteins that regulate bone mineralization.
  5. May help regulate blood sugar levels: Spinach contains compounds that may help regulate blood sugar levels by slowing down the absorption of carbohydrates in the digestive tract.
  6. Versatile: Spinach can be eaten raw in salads or cooked in various dishes, making it a versatile ingredient that can be easily incorporated into your diet.

Overall, spinach is a highly nutritious vegetable that offers a wide range of health benefits. By adding spinach to your diet, you can support your overall health and well-being.

How To Grow Spinach

Spinach is a cool-season crop that is easy to grow in your home garden. Here are some steps to help you successfully grow spinach:

  1. Choose the right location: Spinach prefers cool temperatures and partial shade, so choose a location in your garden that receives 3-4 hours of sunlight per day and is protected from strong winds.
  2. Prepare the soil: Spinach prefers well-draining soil that is rich in organic matter. Prepare the soil by adding compost or well-rotted manure to improve soil fertility and texture.
  3. Plant the seeds: Spinach can be planted directly in the garden as soon as the soil can be worked in the spring. Sow the seeds about ½ inch deep and 2-3 inches apart, and cover with soil.
  4. Water regularly: Spinach needs consistent moisture to grow, so water regularly to keep the soil moist but not waterlogged. Avoid overhead watering, which can promote disease.
  5. Thin the seedlings: Once the spinach seedlings have emerged, thin them to 6-8 inches apart to give them enough space to grow.
  6. Fertilize: Spinach benefits from regular fertilization throughout the growing season. Apply a balanced fertilizer every 3-4 weeks.
  7. Harvest: Spinach can be harvested once the leaves have reached the desired size, usually around 40-45 days after planting. Harvest by cutting the leaves at the base of the plant, leaving a few leaves on each plant to continue growing.
  8. Continue to care for the plants: Spinach can be grown as a fall crop as well, so continue to care for the plants as the season progresses. Watch for signs of pests and diseases, and take appropriate action if needed.

By following these simple steps, you can grow your own delicious and nutritious spinach in your home garden.

Alternatives If you Don’t Like The Taste Of Spinach

You can do it in powered form and make a shake out of it.

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Kale A Superfood You Should Have In Your garden

why you should be growing kale in your garden

What is the nutrition value of Kale?

Kale is a highly nutritious leafy green vegetable that is low in calories and high in vitamins, minerals, and antioxidants. Here are some of the key nutritional benefits of kale:

  • Vitamins: Kale is an excellent source of vitamin C, vitamin K, vitamin A, and vitamin B6.
  • Minerals: Kale is a good source of calcium, magnesium, potassium, and iron.
  • Antioxidants: Kale is rich in antioxidants, including carotenoids (such as beta-carotene and lutein), flavonoids, and vitamin C.
  • Fiber: Kale is a good source of fiber, which can help promote digestive health and keep you feeling full.

Here is the approximate nutritional value of 1 cup (67 grams) of raw kale:

  • Calories: 33
  • Protein: 3 grams
  • Carbohydrates: 6 grams
  • Fiber: 2 grams
  • Fat: 0.6 grams
  • Vitamin C: 134% of the RDI (Recommended Daily Intake)
  • Vitamin A: 206% of the RDI
  • Vitamin K: 684% of the RDI
  • Calcium: 9% of the RDI
  • Magnesium: 6% of the RDI
  • Potassium: 9% of the RDI
  • Iron: 5% of the RDI

Additional Benefits

Here are some additional nutritional benefits of kale:

  1. Low in calories: Kale is a very low-calorie food, which makes it a great choice for those who are trying to lose weight or maintain a healthy weight.
  2. High in antioxidants: Kale is rich in antioxidants, which can help protect your cells from damage caused by harmful molecules known as free radicals. Antioxidants have also been linked to a reduced risk of chronic diseases like heart disease, cancer, and Alzheimer’s disease.
  3. Rich in vitamin K: Kale is one of the best sources of vitamin K, a nutrient that plays a key role in blood clotting and bone health. A single cup of raw kale contains over 600% of the daily recommended intake of vitamin K.
  4. Good source of calcium: While kale is not as high in calcium as some other leafy greens, it still provides a significant amount of this important mineral. Calcium is essential for healthy bones and teeth.
  5. Helps with digestion: Kale is a good source of fiber, which can help promote regular bowel movements and improve digestive health. Eating fiber-rich foods like kale may also help lower cholesterol levels and reduce the risk of heart disease.

Overall, kale is an incredibly nutrient-dense food that offers a wide range of health benefits. Whether eaten raw in salads, sautéed as a side dish, or blended into smoothies, kale is a versatile and delicious addition to any diet.

How Do I grow Kale?

Kale is a hardy vegetable that is relatively easy to grow, even for beginners. Here are some general steps you can follow to grow your own kale:

  1. Choose a planting site: Kale grows best in cool weather, so choose a site that receives at least 6 hours of sunlight per day but is also somewhat sheltered from hot afternoon sun. Kale prefers well-drained soil that is rich in organic matter.
  2. Prepare the soil: Work compost or other organic matter into the soil to improve its texture and fertility. You can also add a balanced fertilizer to give your kale plants a boost.
  3. Plant the seeds: Sow kale seeds 1/2 inch deep and 12-18 inches apart, depending on the variety. You can plant kale in rows or in raised beds. Water the soil thoroughly after planting.
  4. Maintain the plants: Keep the soil moist but not waterlogged. Mulch around the base of the plants to help retain moisture and suppress weeds. Monitor the plants for pests like aphids or cabbage worms and remove them by hand or with an organic pesticide if necessary.
  5. Harvest the kale: Kale leaves can be harvested once they are 4-6 inches long. You can either harvest individual leaves or cut the entire plant back to about 2 inches above the ground. Kale leaves can be eaten raw in salads, sautéed as a side dish, or added to soups and stews.
  6. Extend the season: In some areas, kale can be grown year-round with the help of season extension techniques like row covers or cold frames. This can allow you to enjoy fresh kale even in the winter months.

Overall, kale is a relatively low-maintenance vegetable that is well-suited to home gardening. With a little bit of care and attention, you can grow your own delicious and nutritious kale at home.

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Gardening In March

Gardening In March

Gardening is a fantastic hobby that can help improve mental and physical health, while also producing fresh and healthy food. With spring just around the corner, March is an excellent time to start planning and planting your garden in Western Pennsylvania.

Gardening In March
Gardening In March

Western Pennsylvania has a temperate climate with long, cold winters and short, hot summers. The area is known for its fertile soil and is suitable for growing a wide variety of vegetables, fruits, and herbs. Here are some of the plants that can be planted in March in Western Pennsylvania:

  1. Peas – Peas are a cool-season crop that can be planted in early spring, making them perfect for March planting. They thrive in cooler temperatures, and their sweet, tender pods are an excellent addition to salads, stir-fries, and soups.
  2. Lettuce – Another cool-season crop, lettuce can be planted in early spring and harvested within a few weeks. This fast-growing crop is perfect for salads, sandwiches, and wraps and can be grown in containers or raised beds.
  3. Radishes – Radishes are easy to grow, quick to mature, and can be planted in March in Western Pennsylvania. They add a spicy crunch to salads, sandwiches, and soups and can also be pickled or roasted.
  4. Spinach – Spinach is a nutrient-rich leafy green that can be planted in March in Western Pennsylvania. This cool-season crop can be harvested within a few weeks and is perfect for salads, smoothies, and sautés.
  5. Onions – Onions are a versatile crop that can be planted in March and harvested in late summer. They add flavor and depth to a wide variety of dishes and can be stored for several months.
  6. Broccoli – Broccoli is a cold-tolerant crop that can be planted in early spring and harvested in late spring or early summer. This nutrient-rich vegetable is delicious roasted, steamed, or added to stir-fries and casseroles.
  7. Carrots – Carrots can be planted in March in Western Pennsylvania and harvested in late summer or early fall. These versatile root vegetables can be roasted, boiled, or added to soups and stews.
Gardening In March
Gardening In March

When planting your garden, it’s essential to consider factors such as soil type, sunlight, and watering needs. Be sure to choose a location that receives at least six hours of sunlight per day and has well-draining soil. You may also want to consider using organic fertilizers or compost to improve soil health and increase crop yield.

Gardening In March
Gardening In March

How To Start The Seeds

Starting seeds indoors is a great way to get a head start on the growing season, especially for crops that require a longer growing season. Here are the steps for starting seeds indoors:

  1. Choose the right containers – Seed starting containers can be purchased at gardening stores or made from recycled materials, such as egg cartons or yogurt cups. Make sure the containers have drainage holes to prevent overwatering.
  2. Select high-quality seed starting soil – Seed starting soil is a lightweight, nutrient-rich soil mix that provides the ideal environment for seed germination. Avoid using regular garden soil, which may contain weed seeds or pathogens.
  3. Plant the seeds – Follow the instructions on the seed packet for the appropriate planting depth and spacing. Moisten the soil mix with water, then gently press the seeds into the soil, cover with a thin layer of soil mix, and water again.
  4. Provide light and warmth – Seeds need warmth and light to germinate. Place the seed containers in a warm, bright location, or use grow lights to provide adequate light.
  5. Water regularly – Keep the soil moist but not waterlogged, as too much water can cause the seeds to rot. Use a spray bottle or watering can with a fine nozzle to avoid disturbing the soil.
  6. Transplanting – Once the seedlings have grown their first true leaves, they can be transplanted into larger containers or moved outdoors to the garden. Gradually acclimate the seedlings to outdoor conditions by placing them outside for a few hours a day before planting them in the ground.
Gardening In March
Gardening In March

Starting seeds indoors can be a fun and rewarding experience, but it’s important to remember that each crop has different requirements for temperature, light, and moisture. Do some research on the specific crops you’re growing to ensure they have the best chance of success. Happy planting!

In conclusion, gardening is an enjoyable and rewarding activity that can help improve mental and physical health while also providing fresh and healthy food. March is an excellent time to start planning and planting your garden in Western Pennsylvania, with a wide variety of cool-season crops that can be planted and harvested within a few weeks or months. Happy gardening!

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Super Nutrient Dense Meal | Spike Energy | Get Rid Of Hunger Pains

THE MOST NUTRIENT DENSE MEAL ON THE PLANET

There is a secret to a nutrient dense meal and that is knowledge! Recently, I have been receiving advice from many older folks that are happy and healthy. The name of the meal is Hog’snot and Horseshit. Here is what I found out, but a little bit about the background.

All The Fat People are Starving To Death

When I was a child, I used to go visit my uncle Earl. He had a unique way of eating. That must be why he died at the ripe old age of 90 of loneliness. Anyway, he told me that all the fat people are starving to death. I thought it was funny in my young mind, but now, I agree with him. Their bodies are craving nutrients, but they mistakenly give it filler foods.

Quit Starving Yourself To Death

There are other people with high metabolisms that will process junk food and not put on a pound but, they are still not healthy. Ask them to go on a 5 miles hike, and you will see what I mean. Anyway, don’t you think it is time to quit starving yourself to death?

Nutrient Dense Foods

Your goal should be to consume the most nutrient dense foods available to you. Give up the sugar, bread and alcohol. These are all just fillers. When consuming them you get that feeling of euphoria but only for a short time. When your body realizes that you fed it shit, then you’re hungry again. Your energy goes out the door, and you’re tired and need a nap because of your insulin resistance.

Try This Nutrient Dense Meal for 2 Weeks

I am going to provide you with a grocery list and instructions on how to prepare this nutrient dense meal. DO IT FOR 2 WEEKS! After eating this meal you will be satisfied. After a couple of days you will see that you have lasting energy.  You will not be as tired or cranky. Your body will start to feel good. Remember this, Remember this, “You get healthy FIRST to lose the fat, you do not lose the fat to get healthy!” OK, do I have to say that again? Get healthy first to lose the weight, you do not lose the weight to get healthy. So many people are backass ackwards when trying to approach weight loss.

My Mentors

My research is based upon old timers experience and what they kindly shared with me. Uncle Earl is dead, but there is one other person who I speak with on a regular basis. He is nearly 90 years old and can run with a tire tied to his back in 90 degree weather. If you want to confirm it, his name is Jerry Kyle, and he has a website all about health, happiness and longevity here. Yes, he has videos on his website of him actually doing this.

Two Week Challenge

OK so you want to eat like a healthy old timer? Want to know how they reached that age with no health problems? Do this for 2 weeks!

Grocery List

 

Prepare Food

Here is how I prepare the nutrient dense food and why I do it this way. It’s best to buy it fresh and then do the prep work. You get stronger vitamins and minerals that way. When you cut food and let it set, it looses its strength.

Cabbage Prep

Take out your head of cabbage and cut it up into little bit size pieces that you can eat with a spoon. You can use a food processor for this.

Why Cabbage?

Cabbage with rid your body of heavy metals. This is very necessary for men and women after they cannot menstruate. Men have no other way to get rid of heavy metals.

… pectin increased the amount of lead expelled through the urine by as much as 132 percent. Foods that are rich in pectin include pears, green apples, citrus fruits, cabbage, grapes, beets, and carrots.

source:  https://sfchiro.org/7-foods-for-heavy-metal-detoxification/

Kale Prep

Repeat the process with Kale like you did with the cabbage. Chop it up into little pieces that you could eat with a spoon. A food processor works best.

Why Kale?

Kale is among one of the most nutrient dense foods on the planet. Here is what a single cup of Kale provides your body.

  • Vitamin A: 206% of the DV (from beta-carotene)

  • Vitamin K: 684% of the DV

  • Vitamin C: 134% of the DV

  • Vitamin B6: 9% of the DV

  • Manganese: 26% of the DV

  • Calcium: 9% of the DV

  • Copper: 10% of the DV

  • Potassium: 9% of the DV

  • Magnesium: 6% of the DV

  • It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

source: https://www.healthline.com/nutrition/10-proven-benefits-of-kale#TOC_TITLE_HDR_2

Spinach Prep

Do the same thing with the spinach. Break it down into small enough pieces that you could eat it with a spoon.

Why Spinach?

Vitamin A, K, C iron, folate, & potassium. Fights germs, good for the heart. Big boost to the immune system!

Read more here. https://www.webmd.com/diet/ss/slideshow-health-benefits-of-spinach

Burger Prep

As far as the burger goes, only eat about the size of the palm of your hand. Put it in a pan on lower heat. DO NOT THROW AWAY THE BURGER JUICE! We are going to use it.

Why Burger?

Because it is packed with nutrients. B vitamins, iron, zinc, protein and more!

Steaming Leafy Veggies

OK, throw 1/2 cup cabbage, 1/2 cup kale, half cup spinach into the steamer. If you do not have a steamer, you can boil them in water. If you have a steamer, drizzle a little bit of olive oil onto the mixture. Like 1/2 shot glass.

Make the Yummy Yum Sauce

Now, the first thing that you have to do is make the Mayonnaise. All you need for this is:

  • 1 Cup of Olive Oil
  • 2 Brown Eggs
  • 1 Tablespoon of Mustard
  • 1 Tablespoon of Lemon Juice
  • 1 Tablespoon of Apple Cider Vinegar
  • 1 Immersion Blender
  • 1 Longer cylinder type container.

Put 2 eggs and a tablespoon of mustard in the container. Place your immersion blender on top of the eggs.  DO NOT push the button yet. Pour the olive oil into the container while the immersion blender is on top of the eggs and mustard. Add your lemon juice, apple cider vinegar on top of the olive oil. Start with small, short bursts of the blender. When you see the mayo start floating to the top, then push the button fully, slowly picking it up out of the mayo.  Here is a video just in case you want to watch this process being done.

https://www.facebook.com/maximus.mccullough/videos/1137812953755537

Now that you have your Mayo made. Dump half of it into a bowl and add the following.

  • 1 Tablespoon of Minced Garlic
  • 1 Tablespoon of minced ginger
  • 1 Tablespoon of horse reddish
  • 1 Tablespoon of apple cider vinegar
  • 1 Teaspoon Rosemary Spice
  • 1 Teaspoon Curry Spice
  • 1 Teaspoon Paprika Spice
  • 1 Teaspoon Black Pepper
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Garlic Powder
  • 1 Teaspoon Basil Spice
  • 1 Teaspoon Oregano Spice
  • 1 Shot of Balsamic Vinegar
  • 1/4 Cup Frozen Blueberries

Mix until it’s real creamy.

Adding The rest

Now take your steamed Kale, Spinach, and Cabbage and dump them into the Yummy Yum sauce. Also dump in the burger and the burger juice! Mix until it is all covered with the Yummy Yum sauce. Place on a plate and cover with Parmesan Cheese. It should look something like this.  Enjoy!

Super Nutrient Dense Meal
Super Nutrient Dense Meal