Jody’s Garden Update- How Did the Garden Grow?

Three months ago I shared that my son was interested in having a garden and we decided to do container gardening on our deck and grow tomatoes, peppers, and lettuce. Our neighbors also gave us a pot with a strawberry plant in it. Well how did the garden grow? Really well! My son helped with the planting and both my son and daughter helped me water it so it has been a fun group endeavor. We all enjoy checking on the plants each morning to see what new things have grown. We’ve gotten a number of peppers and tomatoes and we’ve harvested our lettuce 6 times!

We’ve used our produce on Lentil Tacos, for bacon, lettuce, and tomato sandwiches, on hamburgers, in salads, and to make fresh salsa.

I wasn’t sure how things were going to go since the first time I tried container gardening it didn’t go so well. This goes to show that even though something might not work the first time you try, don’t give up. Use the lessons you learned from past experiences and try again.

Next week Justine will share her gardening update. What do you think Justine and her kids decided to grow in their garden?

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Crunchy Coleslaw

Our August recipe of the month is Crunchy Coleslaw. This refreshing recipe is one of my favorites. It keeps in the refrigerator for up to four days, but I eat it for any meal or snack so it is usually gone in a day or two. To make this recipe, you break apart a package of dry ramen noodles and add them to a bowl with coleslaw mix, green onions, and a homemade dressing. This recipe is best if you let it marinate in the refrigerator for a couple of hours before serving.

Reading about the progress in Christine and Katy’s gardens has me thinking about using fresh cabbage for this recipe instead of a bag of coleslaw. I rarely use fresh cabbage, so I looked it up on our Produce Basics. To use a fresh cabbage for this recipe, all I need to do is remove any wilted outer leaves, wash it, cut out the core, and chop it into thin strips. If I spy a cabbage at the farmers market, I think I will give it a try.

Find the full recipe: https://spendsmart.extension.iastate.edu/recipe/crunchy-coleslaw/

Enjoy!


Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Enjoying the Fruits of Labor

A few months ago, I wrote a blog about the neighborhood garden that my family contributes to during the spring and summer. My husband and I do not have green thumbs, so we have enjoyed participating in a neighborhood garden that our neighbor, Jen, has created in her backyard to share with a few of us who live nearby.

This summer has been tough on our neighbor’s garden. She has had to fend off several hungry pests over the past few months and has dealt with drought making it difficult to produce as much as she has in years past. Although the garden was off to a slower start, she has been able to share beans, eggplant, cucumbers, zucchini, hot peppers, and a few tomatoes. In the next month or so, we are hopeful to see purple and blue potatoes, butternut squash, bell peppers, carrots, and additional greens like chard, spinach, and lettuce. Here is a picture of my toddler, Brynn, with the tomato plant that she helped with in May. Somehow, she has developed a green thumb and her tomato plant is the biggest one in Jen’s garden!

I love using my neighbor’s produce in my recipes. There is something to be said about the taste of a fresh grown vegetable compared to purchasing one from our local grocery store. A few of my favorite recipes that I have made so far this summer include making Whole Wheat Pizza Dough with hot peppers and tomatoes, as well as Vegetable Quesadillas and Zucchini Hummus Wraps with zucchini and eggplant. I also make the Vegetable Dip to enjoy with cut up veggies for a quick and easy snack.

I am looking forward to enjoying the other produce that will be grown in our neighbor’s garden over the next few months. Now that Brynn is learning the ins and outs of gardening from our neighbor, maybe we will attempt our own garden next spring!

Cheers to enjoying the fruits of labor!

Katy Moscoso

Katy Moscoso is a Program Specialist with Iowa State University Extension and Outreach. As a new mom she is always on the lookout for easy, healthy recipes to prepare for her family.

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Update from Christine – Herb Gardening in Small Spaces

Back in May, I wrote a blog related to how I like to grow herbs at my house. I do not have a good space in my yard to dig up a garden, so I use containers instead. Herbs are a great food to start out with if you are new to gardening. They grow very well in Iowa summers and take up a small amount of space. Not to mention, fresh herbs are quite expensive at the grocery store and can spoil quickly. Growing them at home gives you the pleasure of fresh herbs for far less money.

Here is a picture of how my herbs look about seven weeks after planting. They have all grown up quite a lot. I use the thyme and rosemary once or twice per week. I tend to use them to season chicken before I grill it or vegetables before I roast them. I use the basil almost every day because I love basil with cottage cheese and chopped tomatoes. I also like to clip a few stems of each and put them in a jar on my kitchen counter just because they smell so nice. Even with frequent use, the plants are still very large.

I had to make one change back in the spring. After a couple of weeks of growth, it was clear that my planter was too crowded, so I removed the parsley plant gently and put it in a flowerpot by itself. That gave all of the plants enough room to grow well.

How are your food plants doing? Have you tried anything that is new to you this year?

Happy gardening!
Christine

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

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What do I Grow?

“What do I grow?” That is a question I ask myself every year when I start thinking about my garden. And the answer is different every year. In my previous home, my garden was much larger, so I had a lot more options. Over the 11 years I worked in that garden, I planted lettuce, tomatoes, peppers, corn, broccoli, carrots, beets, kohlrabi, squash, peas, green beans, potatoes, and flowers. No two years were the same.

Now I live in a home with more shade trees, so my garden is smaller. This will be my third year of deciding what to plant here. Since space is tight, I have to be more selective about what I plant. So, I do three things when deciding what to grow.

  1. I take into account my family’s preferences. I have learned over the years that my family prefers peppers fresh out of the garden, but they prefer it if I make the tomatoes into juice and freeze it for soups and sauces in the winter. This tells me I need to plant several different types of peppers, but I only need to plant tomatoes that are good for freezing.
  2. I ask my children what they would like to plant. I always let my children pick a packet of seeds they want to plant because it makes them more interested in the garden. They do a better job of pulling the weeds when they are motivated to see their little seeds grow into big plants. Some years their choices work out and some years they don’t, and that is ok.
  3. I consider my space. After I have thought about my family’s preferences and found out what my children want to plant, I consider how much space I have left. With my extra space, I may try something new or I may plant something just for me. Last summer I planted a beautiful yellow zucchini plant that was just for me.

Later this summer, when I start to harvest my garden, I will give you an update on my choices for this year.

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Use a Chair to Move your Body…What?

You probably don’t think about grabbing a chair when wanting to move your body, but with our Chair Workout video, you do just that. With this video you can strengthen muscles and add activity to your day with just a chair and your body – and in less than 10 minutes!

The Physical Activity Guidelines for Americans recommend adults do muscle-strengthening activities on 2 or more days per week. Strengthening our muscles is important for everyone. As we age, if we don’t use our muscles, they get weaker and we are less able to do normal daily activities. Many people are hesitant to do muscle-strengthening activities because they don’t know what to do. The Chair Workout is easy to follow and doable for a wide range of abilities. So grab a sturdy chair, that doesn’t move, and give it a try!

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Activity Snacks

Have you ever heard of activity snacks? These are like food snacks, but in physical activity form! Sometimes I dread going to start a workout- whether that be at the gym or at home, I do not want to put in a chunk of time to move. Days can become busy, but I often feel discouraged and defeated when I feel I did not get enough movement in. This is where activity snacks can fit in your everyday.

According to the Physical Activity Guidelines for Americans, adults should move more and sit less getting in 150 to 300 minutes of physical activity each week. This is about 22 to 43 minutes of activity per day.

This can be a great goal to accomplish through activity snacks. This is when you dedicate 5 to 15 minutes 3 times a day to be active whether that be in your living room, at your desk, or in-between meetings. This totals 15 to 45 minutes of your day dedicated to movement without the burden of setting up a huge space of your time for the gym.

It is as simple as waking up and doing morning stretches, pushing through a chair workout over lunch hour, and going for an evening walk. Every little thing adds up to big numbers at the end of the day.

Check out some activity videos we have on our website for some easy activities to work into your day! All you need is your body and a chair- perfect for your busy life.

Ideas for movement:

Hello! I am Brianna Montross, currently a graduate student and dietetic intern at Iowa State University. Some of my favorite things to do are write poetry, run, and find new ways to incorporate veggies in my cooking.

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Perspective is Key

Energy is contagious! Have you ever been around a person who has nothing nice to say? How did that make you feel? If the answer is negative, then that makes sense. Out of a negative perspective, you can only see bad things. On the other hand, have you ever been around someone who is full of life and kindness? How did that make you feel? I have a feeling the answer is positive.

Sometimes I get in the slump of thinking, Why me? I had to prepare for my own wedding last July in the middle of a crisis, graduate from school with no ceremony, and had my honeymoon cancelled in December. I had bad day after bad day, and then I remembered- responding to my self-talk is how I set the tone for how I respond to everyone around me.

I understand- this past year has been anything but ordinary. Not only are we still in a pandemic, but there are lots of things to do like pay bills, make dinner, and honestly- just do life. We cannot change things around us like the pandemic, economy, or other people, but we can change our mindset toward situations that come about our day. Try to remember that only you are in control of how you view the world, and you can impact those around you. One simple mind-shift can create a positive atmosphere not only your family will like being around, but your brain as well.

4 easy tips for changing your perspective:

  • Take time to reflect on your blessings by keeping a journal and writing 3 blessings in your life every morning to start your day off in a positive tone.
  • For every 1 negative thing you say, practice saying 2 positive things about that topic.
  • Acknowledge your stress and listen to your body. It is important to take a break when your body needs it so you can be at your best mindset moving forward. Check out our Strength in Stress blog post on some ways to recognize stress.
  • Know how to recognize and respond to your negative self-talk. For more on how to do that within your family, check out The Science of Parenting. In their recent podcast, Talk it Up, Mackenzie and Lori break down self-talk as a parent.

Hello! I am Brianna Montross, currently a graduate student and dietetic intern at Iowa State University. Some of my favorite things to do are write poetry, run, and find new ways to incorporate veggies in my cooking.

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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New Videos for At-Home Workouts on Frigid Days

As I write this blog, snow is swirling in the air and it is cold outside. Like really cold. As much as my kids and I enjoy sledding and being active outdoors, it’s not possible right now, since it is recommended to limit your time outside. This also means my kids are having indoor recess at school which usually isn’t very active. Therefore, I’m thinking of different ways we can be active inside our house.

This past week we’ve been doing different workout videos after school. We’ve done a couple that they do in school. And I also introduced them to the new stretching and workout videos we have on Spend Smart. Eat Smart. We have four new videos: Chair workout, Upper Body Stretches, Cardio Pyramid Exercises, and Chair Stretches. My 11 year old son and I did the Cardio Pyramid together. He thought it was pretty fun watching mom on the video! The videos are short so they work well when you need to add a little movement to your day or when you are short on time. And you don’t need a lot of space to do them.

If, like my family, you need to find ways to be active indoors, check out the new videos and let us know what you think.

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Staying Active in the Winter

We are in the thick of winter here in Iowa and it’s not always easy to get enough physical activity. In the summertime there are options but many of those options disappear when the temperature drops, and the days get shorter. It is recommended to exercise at a moderate level for at least 150 minutes every week. If you need some inspiration to raise your activity levels in the winter, don’t worry, we have some ideas!

  • If you have ever shoveled snow, you know how tiring it is. It uses many muscles for an extended period of time. Take advantage of the next snowfall by shoveling your driveway/sidewalk and offering to shovel for your neighbors too! Remember to take breaks to warm up and get a drink of water.
  • Play in the snow with the family. Get the whole family active outdoors by going sledding, having a snowball fight, or building a snow family!
  • Scope out the parks and trails in your area, put on a coat and boots, and go on a winter walk/hike. Make sure you are dressed warmly, stay on marked paths, and watch for ice.
  • Try some living room workouts- there are many apps you can download onto your phone that will get your heart rate up with strength exercises or cardio. There are two At-Home Workouts on the Spend Smart. Eat Smart. website. Give them a try!
  • Start spring cleaning a few months early! Choose a project that is not included in your normal cleaning routine like dusting all of the baseboards or tackling something that needs to be scrubbed down like a shower or tile. 

Just because the nice weather is gone doesn’t mean your physical activity has to go with it. Get creative and get active with the whole family!

Written by Stefanie Jensen, ISU Dietetic Intern

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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