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A Healthier You

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  • A HealthierYou

    Wednesday, Oct. 24, 2012

  • PAGE 2 THE PILOT SOUTHERN PINES, N.C. WEDNESDAY,OCTOBER 24, 2012

    BY AMY SCANLINSpecial to The Pilot

    I love container gardens, says JanetPeele, owner of Aberdeen Florist andGarden Center. They are perfect forsmall spaces, forhomes where thehomeowners associ-ations wont letresidents dig up theground, and theyare great for thosewho want to gardenand cant easily getdown to the groundand then get them-selves back up.Peele has owned

    Aberdeen Floristand Garden Centerfor nearly 40 yearsand she has apassion for gardens,large and small,floral and beautiful,and hearty andhealthy.Edible container

    gardens are oftenthought of as aplace for herbs, butPeele reminds usthat there are manyfruits and vegeta-bles that can begrown in a contain-er. And, for those who want to till somesoil, but dont yet have that green thumb,a container garden can be just the thing.Youll want to start with sterile soil,

    says Peele of starting a fall garden,because summer plants have taken all thenutrients. Fertilizing alone just isntenough.Then pick you plants. The Sandhills is in

    zone 8, according tothe USDA classifi-cation, which isbased on the lowesttemperature in thewinter. Some thingsthat grow well inthis area in both falland wintercontainer gardensare kale, cabbage,swiss chard andpansies (the flowersare edible andwonderful insalads!) Theseplants should dowell outside allwinter, unlesstemperatures getbelow 20 degreesfor an extendedperiod of time.One mistake

    Peele says somemake is notwatering enough incolder weather.When the soil isfrozen, water it.Lots of plants die

    due to root exposure because of the dryair. Watering when the soil is frozen

    see GARDENING, page 3

    CCoonnttaaiinneerrGGaarrddeenniinngg DDiigg IInn!!

    HANNAH SHARPE/The Pilot

    Janet Peele, owner of Aberdeen Floristand Garden Center

    HANNAH SHARPE/The Pilot

    A strawberry jar with pansies is an example of a container garden at the AberdeenFlorist and Garden Center. Inset photo: Blackbird euphorbia, loncera honeysuckle,red cordyline, rainbow ascot euphorbia, trailing rosemary and violas.

  • WEDNESDAY,OCTOBER 24, 2012 THE PILOT SOUTHERN PINES, N.C. PAGE 3

    allows it to settle.Peele recommends a winter

    container garden of no smaller than 12inches and a summer container gardenno smaller than 13 inches.Of course, a larger container

    doesnt need to be watered as often asa smaller one. says Peele. Its like ageranium. If you plant one smallgeranium you can barely leave thehouse because it needs to be wateredso often, but if you have a large pot ofgeraniums, the larger amount of soilholds the water better.Peter Mulcahy, one of Peeles many

    dedicated helpers at the garden center,suggests some beautiful combinationsof both edible and non-edible containergardens. One example is dracenae (atall spike plant because containersare so pretty with a little extra height)surrounded by trailing rosemary andpansies. Of course, a pretty containerdoesnt hurt either!Once these wonderful veggies are

    ready for harvest they can be turned

    into any number of wonderful things.Marianne Lewis, co-owner of ChefWarrens in Southern Pines, suggestsusing raw cabbage, finely dicedcarrots (which also can be grown in acontainer garden if the soil is a bitsandier), mushrooms, beets, turnipsand a portobello mushroom in tacos something that they feature at theirrestaurant.Add a smoky chipotle mayo and its

    really wonderful, Lewis says. Thiscan also be added to chili.She says at Southern Pines

    Elementary School, a pickup spot forSandhills Farm to Table, people areenjoying lots of kale this season, andmoms talk about how wonderful andeasy it is to add kale to just aboutanything.Dice it up finely and add it to

    zucchini bread. It just disappears!Lewis says. You can also grill it, makekale chips and use it as ornament onyour plate.As Lewis says, container gardening

    is an active sport in Moore County!There are so many resources, so manywilling to share ideas and help buddingcontainer gardeners get started. Theseason is right, so dig in and enjoy!

    GardeningFrom Page 2

    HANNAH SHARPE/The Pilot

    Peter Mulcahy works on a container arrangement of lavender, trailing rosemary and pansiesat Aberdeen Florist and Garden Center.

  • PAGE 4 THE PILOT SOUTHERN PINES, N.C. WEDNESDAY,OCTOBER 24, 2012

    CCaallll TToo MMaakkee AAnn AAppppooiinnttmmeenntt Acupuncture Cupping Acupressure Chinese Herbs

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    Going gluten-free doesnt alwaysmeantastelessmeals, expensive specialingredients or (gasp!) no bread. Read onfor seven easy ingredient swaps that willmake your gluten-free cooking a breeze.The words gluten-free so often

    conjure images of bland,tasteless and (if were beinghonest) gross foods. If youskip by the special gluten-freesection of the grocery store orturn up your nose at the dishyour friend with celiacdisease brought to theneighborhood potluck, yourenot alone. Gluten, amixture ofproteins in wheat, rye andbarley, was once a largelyignored allergen that causedbig problems for its sufferers.Andwhile gluten awareness

    is on the rise, most peopleassume that getting rid ofglutenmeans a lot of extrawork and giving up all thefoods you love. But a newbook says that its actuallymuch easier and tastier than you think.Being gluten-free isnt about being on a

    diet, explains Danna Korn, author ofLiving Gluten-Free For Dummies.Its about living a lifestyle. Andwhetheryouve been gluten-free for decades orare just getting started, yourmostimportant tool is knowledge.Korn, who is respected as one of the

    leading authorities on the gluten-free dietand themedical conditions that benefitfrom it, has written the book as apractical guide full of trusted,authoritative advice and explanations,and clear guidance on how tomake thetransition to a gluten-free lifestyle.More andmore families are learning

    to go the gluten-free route, and its notjust for those who suffer from theincreasingly common celiac disease, she

    continues. Families everywhere arefacing wheat allergies, gluten intoleranceand even autism all diseases that arelinked to the gluten we get from the foodwe consume. Andmore andmore, peopleare taking the gluten-free plunge in the

    hopes of getting their families on the roadto healthier eating.The trick, she says, is learning how to

    substitute for a few staple ingredients inyour kitchen. If youre tempted toexperiment withmaking your favoriterecipes gluten-free, here are some savvysubstitutions for a few of your favoriteingredients.FFlloouurr:: If you do any sort of baking or

    cooking at home, then you know flour isan essential ingredient in a lot of recipes.For those who cook in a gluten-free home,finding a flour alternative can be a toppriority. If a recipe calls for flour, consider using cornstarch or a gluten-freeflour or mix instead.Experiment with the many new flours

    available, like bean flours, sorghum andamaranth, and see which ones you like

    the best. Theyre nutritious and add flavor, and most importantly, theyregluten-free!BBrreeaaddiinnggss aanndd ccooaattiinnggss:: If a recipe calls

    for breading, bread crumbs, flour coatingor a similar preparation, consider using

    wheat- orgluten-freemix (eitherhomemadeor store-bought).Breadand muffinmixesworkwell forcoatings on chicken and otherfried goodies.Seasoned cornmeal or corn flour (masa)

    and crushed potato chips are also excellent alternatives.BBrreeaadd ccrruummbbss:: Gluten-free bread

    crumbs are one of the easier alternativeingredients to come by in your kitchen.

    Many gluten-free breads turn to crumbswhen you look at them. And certainly,there are always plenty of crumbs in thebag; just use them as extras for cooking!If you need a larger quantity, try

    crumbling some bread slices and toast orbroil the crumbs to makethem crunch.CCrroouuttoonnss:: Croutons are a

    great way to take a salad fromso-so to sensational with verylittle trouble. Making yourown, gluten-free croutons issimple as well: cut fresh,gluten-free bread into cubes,deep fry, and then roll inParmesan cheese and spices.Some people suggest letting

    the bread get just a tad stale(not moldy) before makingcroutons this way.GGrraannoollaa:: Granola is a multi-

    faceted ingredient that shouldbe a staple in any kitchen. It isgreat with yogurt and fruit, asa component in trail mix, or

    as a stand-alonesnack. If you canfind gluten-free oatsat the store, thenyoure set. But if youcant, you can stillmake granola withvery little trouble.Toss together toastednuts and seeds andthen mix them withgluten-free cereal,honey, vanilla, a tinybit of oil, and spices orseasonings.

    How much spices and seasonings? Asmidge or so, until it tastes like you like it.Bake at 300 degrees for an hour, stirringevery 15 minutes. Add dried fruit (thatsbeen soaked in water for 10 minutes), let

    food swaps andingredient subsitutionsfor living

    see GLUTEN-FREE, page 5

    CCoovveerr aanndd SSuupppplleemmeennttDDeessiiggnn//LLaayyoouutt

    Martha J. Henderson,Special Sections Editor

    CCoonnttrriibbuuttiinngg WWrriitteerrssAmy Scanlin, Katherine Smith

    and Martha J. Henderson

    CCoonnttrriibbuuttiinngg PPhhoottooggrraapphheerrssHannah Sharpe, Amy Scanlin

    and Katherine Smith

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