If you have always wanted to grow an herb garden but have not done so for lack of garden space, consider using a rain gutter as a plant container. They can be suspended or hung along any fence or inside/outside wall to grow your favorite herbs at an affordable price.
Materials needed – Repurpose an old gutter or purchase a 10’ section with end pieces and hangers, or rope for ~$10.00 – $20.00 at your favorite home improvement center. If you do not have room to hang a 10-foot section, cut it to a desired length using a hack saw.
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Although the depth of most gutters is ~3-5”, keep in mind many herb roots grow deeper than this. However, they do colonize and will make use of the entire gutter space and thrive as long as the roots don’t extend much beyond 10-12” and spaced accordingly.
Many of us do not have this kind of garden space and want to grow a garden. Now you can because theres walls to hang your gutter on.
Space Saving Gutter Garden Ideal
When hanging gutters outdoors and exposed to the weather, I recommend drilling holes every 12-16 inches at the bottom of each gutter using a ¼” round drill bit. Gutters can also be stacked vertically and spaced using rope, brackets or other means. Be sure to use gutter ends. This will make the gutter more rigid, contain the soil and provide good water drainage. Select a loamy soil [high-quality earth, a mixture of sand, clay, and decaying plant material], or potters’ soil for healthy plant growth and yield. Before hanging and filling gutters with soil, consider helping your children spruce them up with colorful all-weather paints – fun for the whole family.
The tilted gutter design allows water distribution and drainage from top to bottom. It is not necessary to drill holes at the bottom of your gutters for drainage when angling gutters for drainage.
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When hanging gutter gardens indoors, do not drill the bottom of the gutter unless a secondary drainage gutter is attached below it as a catch basin. Indoor watering instruction – If your plants are green and wilted and the soil feels moist within a 1-2” depth, wait 2-3 days before adding water. If leaves appear dry, add water. When green and vibrant – no water needed.
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The herbs I selected were based on plant growth in shallow containers and desired herbs criteria: 1) Find a gutter location that provides 4-6 hours of sunlight daily 2) Plants must thrive in a 3-5” shallow container. 3) Space between plants must be no less than 6-8”, with a minimum 1-foot overhead clearance. 4) Herbs must be useful in-home recipes. 5) Selected herbs have a desired health benefit, i.e., antioxidant and anti-inflammatory and anti-bacterial/viral health benefit. 6) Some herbs are not compatible growing next to others. Read the seeds package for herb plant compatibility.
After considering the plant selection criteria, the herbs I chose for my herbal gutter garden: Parsley, Chives, Cilantro, Oregano and Thyme.
This is a fun gardening project and experience for the whole family. Your children will take pride in growing and farming fresh foods to table, and share those lessons learned. Including how favorite home recipes with farmed fresh-to-table herbs benefit their health.
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Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a Fit Healthy Lifestyle Consultant with MirrorAthlete Corp., and Former Tigard City Councilor. A strong proponent of City involvement in providing recreational opportunities for its residents. 2021 Copy right. All rights reserved, Mirror Athlete Inc., “To learn more about MirrorAthlete and free monthly newsletter, visit: www.mirrorathlete.org.
Many who want to remove excess body fat and reduce overall body weight will choose a product, service, program or process to achieve the objective.
I assure you, Its not enough to say “Body Fat Be Gone.” Hoping some magic potion or pill will be the answer to an overweight or obese condition. There are mental, physical and environmental realities that must be considered when choosing a weight loss program that will work for you.
Although I do not personally use weight loss supplements, I’ve know many who have decided to give them a try. if you are going to use a weight loss product, I believe the two I’ve posted within this article may be worth consideration. However, sustainable weight loss is highly dependent on healthy lifestyle change habits… which include balanced diet and daily exercise activities.
There are many possible reasons for an overweight condition. However, it has a lot to do with lifestyle choices and a combination of other things out of our control, i.e., genetic and environmental and ill-health factors. In this article, our focus will be on lifestyle choice.
Targeting unhealthy habits and behavior that cause one to become overweight and obese is not an easy task. And when you do target the culprit – it is a challenge to change – because change is hard. Bad habits and behaviors and mental health disorders [obsession, anxiety and depression] often lead to excess weight gain. But can be managed or reversed when you know how. First you must target the weight gain nemisis. Once you do this, it is much easier to build a lifestyle change program to help you lose the weight and keep it off.
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When I speak of weight loss program(s), I am not just talking about diet. I am also talking about daily exercise and recreational activities and interests that keep you motivated to stay the fit healthy lifestyle change course.
Exercising routinely does not mean you have to spend every day in a gym. Why not mix in walking exercise and consider other hobbies of interest that incorporate low impact aerobic activity… i.e., a recreational hobbies that motivate you to walk more often.
For example, gold metal detecting is an exercise activity that burns more fat calories/day. Any low impact aerobics activities like swimming and walking and biking will burn more body fat weight/hour. This is why recreational hobbies are excellent activities to help with overall fitness levels and keeping excess weight off. Metal detecting, like walking along a rivers bank to fish, or kayaking is motivational enough to increase the will power to repeat that aerobic activity of interest. And you just might strike it rich or hook that trophy fish in the process!
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The point is, to be successful in weight loss and sustain healthy body weight, you really need to choose daily and seasonal and annual recreational and body toning exercise activities that incorporate more whole body mobility more often… and slowly decrease an unhealthy food habit. For many, exercising in a gym or at home will not motivate them to stay an exercise routine long term. That is why I emphasis finding a recreational hobby of interest one can get passionate about. Once the mind-body is physically engaged, other exercise interests often ensue.
Too many people now depend on the marketplace for quick weight loss solutions that may/may not include healthy diet and exercise… And many of the manmade products and services also contribute greatly to our national obesity problem. You heard me right, many weight loss products make us fatter in the long run! You ask, how could this be?
Shortcuts to weight loss can make you permanently fat!
Too many overweight individuals fall prey to one of hundreds of quick weight loss gimmicks. And to become dependent on unhealthy gimmicks… in time and almost always – breaks the fat burning metabolism. This is because the bad habits and behavior did not change. And deceiving the metabolism to lose weight unnaturally also changes the way the body processes fat to remove or store it and taxes and overworks the system unnaturally. These unnatural chemicals can lead to a premature breakdown in the fat burning metabolism.
The key to keeping off unhealthy body fat weight permanently is learning “How to make healthy lifestyle change and committing to it.” For instance, try using the “How to Make Working Out a Habit” chart below to support long term exercise habits. Ultimately, it is the changing of bad habits into good ones that can be sustained long term, especially activity changes of interest that motivate and challenge the mind-body to stay the course.
How to determine if you are overweight.
If your clothing choice has become a variety of stretch type pants, shirts and/or dresses which cover body fat layers… OR you notice body weight increasing out of control… My recommendation is to purchase a digital bathroom scale that can analyze body fat % and track your weight loss progress while measuring body fat weight. And/or invest in a smart watch with apps that track, analyze and measure your fitness, sleep patterns and vitals progress and fitness level gains.
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Just because you gain weight does not necessarily mean it is unhealthy body weight. E.g., when you begin an exercise program, muscle mass will increase as body fat% decreases. The key here… pay attention to the body fat% increase/decrease. Muscle weighs more than body fat weight. You must make this part of your weight loss calculation. The benefits of increased muscle mass weight… it burns more body fat throughout the day. And as you get more toned, your clothes fit and you feel better. As this muscle to fat ratio change occurs, you may not lose weight immediately. Consider using technology to motivate your weight loss and exercise activities programs and monitor fitness results to achieve your ideal body weight.
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You Won’t Change Your Habits and Have Decided to Use a Fat Burning Product
As stated earlier, many of you will try all types of weight loss pills and potions to reduce body fat weight. You may chose this revolving path throughout your life… mostly because you do not want to make a change, or want to exercise, or increase daily activity for whatever reason.
If this is the case, you are set on using a product to cut body fat unnaturally… The Hydroxycut product appears to provide decent results with thousands of satisfied bodybuilders and fitness enthusiasts… It is a product I’ve considered trying just to see what type of results I could achieve. This is a product I believe would work well for those in good health, not adversly affected by caffiene and already engaged in daily exercise and want to remove, or reduce additional body fat weight.
Then after a 3 month period for example, I’d go off of it for the same period of time and re-evaluate the need to use it again. Why? Because I know through long term repeated use, it would likely harm my fat burning metabolism. Although I can not validate this statement about this particular product, I inherently know from all my studies on man-made products, it is not good to go an unnatural weight loss course for long periods of time. I recommend, if you want to try something, use it short term and do not become dependent on it. Instead, develop natural and sustainable healthy habits known to decrease and remove unhealthy body weight.
If I do decide to try this product, I’ll write an article on it. For now, I’m not considering the use of any weight loss supplements.
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Change Unhealthy Food Cravings to Feel Better and Lose Weight Naturally
Be mindful of food cravings that lead to supersizing food portions and ordering extra appetizers and desserts when dining out… When you do reduce food calories in general and if you do have the following symptoms after eating – may reduce or illiminate upset stomach, heartburn and possibly acid reflux. This change may also resolve a feeling of bloat and irritable bowel-like symptoms: constipation or diarrhea and the need to take medications to relieve symptoms. This in no way suggests you stop taking prescriptions prescribed by your doctor. Always consult with a physician before stopping any prescribed medication.
If you have specific types of unhealthy food cravings, try fortifying your diet with healthy food nutrients to lesson these cravings. If you do this, your total calorie intake and body fat uptake will decrease.
It is far better to be honest about your weight gain and associated health risk and do something about it before illness and disease and pain ensues as a result of an overweight condition.
The sooner you make healthy lifestyle change – the sooner you will be free of excess body fat weight and begin living the lifestyle you need, want and deserve now!
Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a Fit Healthy Lifestyle Consultant with MirrorAthlete Corp., and Former Tigard City Councilor. A strong proponent of City involvement in providing recreational opportunities for its residents. 2021 Copy right. All rights reserved, Mirror Athlete Inc., “To learn more about MirrorAthlete and free monthly newsletter, visit: www.mirrorathlete.org.
I know many of you have not felt positive about life in general over the past year. Mostly because of a virus that has limited certain freedoms, harmed health and for many caused economic challenges. But if one remains mindful of how much there is to look forward to, a plan can be put in place to get that mojo back in both good and bad times.
If you want to change a situation and feel better, consider creating a “list of things to look forward to.” Then plan to pursue and participate in a few areas of personal interest. There are literally thousands of life changing things to look forward to that keep life interesting. And when planning to participate – than do… provide a state of wellness and piece of mind.
I have listed “35 things to look forward to” to help you develop a list
1) Holidays and Annual celebrations with family and friends 2) Learn to play a musical instrument 3) Begin a home exercise routine 4) Take a road trip with a friend 5) Make date nights with spouse 6) Sip wine with a significant other watching the sun set
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7) Begin a home improvement project 8) Host a theme party 9) Meet with friends on a sunny day in a park 10) Becoming a grandparent
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11) Turning 18 and 21 12) Knowing you’re going to be a parent 13) Participating in an online chat group of interest 14) Learn how to plant Indoor and outdoor gardens
15) Becoming independent and figure out what you want in life 16) Learning a new hobby
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17) Work towards the job you’ve always wanted 18) Meet your future husband or wife 19) Take a college course 20) Purchase your first house 21) Make a bucket list – plan to complete it 22) Celebrate a big birthday
23) Take a dream vacation 24) Attend a favorite concert 25) Raise children 26) Buy your first car 27) Hike and camp within a mountainous area 28) Watch your children graduate from school
29) Cook a new recipe 30) Adopt a puppy 31) Experience a different culture 32) Start an online business 33) Volunteer for a cause 34) Begin a daily walking program 35) Leaving a legacy
Do not allow any environment situation to depress you to the point of not living life to the fullest. Recall, as Americans we have a lot to be thankful for with the freedoms for anyone to get through challenging times. By remaining mindful of things to look forward to and actively pursuing an engaged and active lifestyle, people are more likely to sustain a state of wellbeing and good health to weather any storm. Create a list that is right for you, select a few areas of interest to participate in and plan to live the lifestyle you need, want and deserve now… and get your mojo back!
Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a Fit Healthy Lifestyle Consultant with MirrorAthlete Corp., and Former Tigard City Councilor. A strong proponent of City involvement in providing recreational opportunities for its residents. 2019 Copy right. All rights reserved, Mirror Athlete Inc., “To learn more about MirrorAthlete and free monthly newsletter, visit: www.mirrorathlete.org.