Sharon Mefford, Health and Wellness Coach

Gardening is not just reserved for the warm seasons. There are a variety of frost tolerant plants and vegetables that allow us to grow in less than optimal conditions. Typically a hard frost would kill any attempt to grow vegetables in your garden, but there are some plants that persevere!

A grouping of plants called root crops are very tolerant of the frosty weather ahead. These types are naturally protected by the soil and known for their durability. Examples are carrots, onions, turnips and parsnips. Additionally there are 2 leafy greens that work as well. They are kale & spinach.

Happy gardening everyone, have a happy and healthy Tuesday!

Ask yourself: “When are times recently that I have felt energized at work? In these situations, what was I doing?”

Finding the ways we can enjoy work once again can be difficult, once you identify your strength and the things that make you happy and energized at work, the easier it will be to insert that aspect into your routine.. For example, you might be jazzed by coming up with new ideas. So how could you create more opportunities for this? Or you may feel energized when you’re able to get head down into the detail and knock some important projects off your list.

Whatever it may be, just make sure it brings the enjoyment back into your work day to help pull through the ones that seem to drag!

Unfortunately we're hitting the time of year where the day time highs are no longer in the 90s, morning lows are in the upper 60s and the humidity has dropped right off! It’s almost time for a fall jacket when you leave the house in the morning!

This means it is the perfect time to be growing all of your Fall crops. If you haven’t started, DON’T PANIC! With the Tower Garden produce grows approximately 20-30% quicker than those crops grown in the the ground so you can easily make up lost time.

The bonus of using one is that it's a controlled environment, space-saving design, and efficient water usage make it an ideal choice for growing a variety of crops, even when temperatures drop. Whether you’re interested in leafy greens, root vegetables, or herbs, there are numerous options for fall tower garden crops. By choosing the right crops and providing the proper care, you can enjoy a bountiful harvest that keeps your dinner table filled with fresh, homegrown goodness throughout the autumn months.

So, don’t hang up your gardening gloves just yet; your garden is ready to deliver a fall harvest that’s both delicious and satisfying!

Hopefully you have time on this to spend some time on a hobby. Something you enjoy doing that brings you joy. It can be almost anything! Limitless possibilities! Gardening, walking, doing puzzles, painting, writing, reading, hiking, canoeing, writing poetry, and the list goes on and on!

What do you do for a hobby? Do you have just one or do you have many?

Which would you rather? Have one or many hobbies?

Busy days, between work and families sometimes finding the balance of time in life can be difficult for the simple things like eating multiple times a day as suggested by physicians.

Juice Plus+ supplements are intended to be an easy and convenient way to help meet your nutrient needs. If you have a busy schedule and don’t always have time to prepare nutritious meals or snacks at home, it could be a good option. Additionally for gym-goers, there is options of protein shakes called "Perform" formulated to support healthy energy levels and promote recovery, making it an appealing option for those with an active lifestyle or even those on the go running to work in the morning who don't have time for breakfast but need the boost for a physical job all day.

Want to know more?
Leave your questions and comments and I'd be happy to help you!

To our Canadian friends, wishing you all a happy and healthy Thanksgiving!

For I wanted to talk about your attitude. Would you say it's positive or negative as far as your general outlook on life? This is why people ask, "Do you see the glass half empty or glass half full?"
If you have a glass half empty approach, it tends to be negative thinking, you dread it, something is going to go wrong in your day.
If you have a glass half full, you see the plentiful side of life, your grateful, positive thinking and know that you are going to have a great day, despite any obstacles that come your way.
Which would you rather be? I'm definitely glass half full, and that type of attitude is what I have attributed a lot of my success in personal growth, my marriage, family life and business. Try it, if you haven't already, you won't regret it.

After a summer of growing, you’re likely running low on the essentials, such as Mineral Blend and rockwool starter cubes for your systems.

You don’t want to start your fall garden late simply because you’re waiting for a shipment to arrive, right? That delay could mean losing your fall harvest to frost.

Restock on the growing supplies you need now so you’re not wishing you had come October!

Additionally, now may also be the time to start thinking of seasonal fixes for those without outdoor gardens. For example, submersible heaters are an inexpensive fix for cold weather as a simple aquarium heater will do the trick, configuring it so that it maintains a water temperature of the 65-85˚F range. Another trick that gardeners have been using for years is frost protecting blankets. Tower Garden has their own, but also a thin bed sheet will do the trick to protect against light frost!

With so many things that we are thinking of, having to do, responsible for, it's easy to slip up and forget things. Lists are great at not only tracking what you have to do, pick up and purchase, but lists of your goals, steps to get to where you want are equally important. You can see progress if it's written down and ticked off, also giving you a sense of accomplishment. This method will also help you "keep going" when it seems tough to do so.

Happy Monday everyone!
Let's talk productive hours, some of us are night owls, others are early risers. Knowing when you get the majority of your energy for working hours is important for finding that motivation boost.

First off, by knowing when you’re most likely to make progress on whatever task you’re working on, you can schedule your most difficult and/or important work for that time slot. That way you can get what you need to done and use the resulting motivation to power through the rest of the day.

Alternatively, if you’re more of an afternoon or night owl, you can know exactly when you work best and adjust your schedule accordingly. For example, while many people put in a 9-5 work day, if you find that you’re more productive in the evening then you could either work later to get more done or make the case to your employer that it would be more beneficial to allow you to work later hours.

When are YOUR productive hours?

Walking is one of the best forms of exercise, and in most cases the easiest to accomplish as part of your fitness goals. If you had a choice, which would you prefer? Walking along a forest amongst the trees and a sea of green? Or along the pier with a blue view?

For me, I prefer the forest amongst the trees for walking. The dogs love it and it doesn't get too warm for them. I love the ocean, but for swimming and since we're talking about walking... the forest it is for me!

We've heard over the years different sayings on how to improve your mental health, be more successful and achieve great things. Famous sayings of "fake it til you make it" and "You are what you eat" have been drilled into our heads.

Some of us are focused on our health, whether it is eating better, exercising more, weight loss, drinking more water, less alcohol etc. Whatever your goal, focus on one thing at a time and do it well, before moving onto something else.

Here is another saying, "Mind over matter" as I'm sure you've heard before. You have to think positively, feel good about yourself and in order to heal what is ailing you, you have to heal yourself in a magnificent way in order to feel magnificent. If you have this, you will go on to do great things.

It’s September, with cooler weather coming around the corner as we say goodbye to our warm days, it's best to begin planning for the cool season now because you’ll need a little time of at least this month or so to nurture a new round of plants when starting from seeds.

Something to factor into your plans as well is your first estimated frost date for your area, especially if your tower garden is outdoors. First step is to figure out a date, then second is to identify the number of days until harvest for the crop you'd like to grow (generally this is on the seed package). Lastly, calculate using the days until harvest number and count backwards from the estimated frost date to find out when the latest planting time is for your area!

Wondering what you should grow? Leafy greens and herbs are what thrive in the lower temperatures and shorter days of autumn. Fruiting crops, not so much. As long as you plant the right crops at the right time, you can keep growing until freezing weather stops you from doing it!

Some great examples of fall crop with best growing potential are kale, mustard greens, arugula, cabbage, celery, chives, peas, spinach, broccoli and a ton of herbs!

What are you going to be planting this fall?

We’ve all made the mistake of having too much coffee – the jitters and shakes resulting from that are far from a good way to ensure your productivity. It’s been shown that while caffeine helps you complete tasks that require a lot of mechanical processes and repetition, creative tasks that are more decision-based and abstract in nature are much harder to complete when your mind is so focused from your latest cup of Joe.

Coffee itself is also a pretty poor choice of drink if you’re looking to get the most out of your work day. The boost you get is great, but the resulting crash can wreck any momentum you had going. Instead, try drinking green tea – it is caffeinated but releases it more steadily, letting you stay focused for longer and without the crash once it’s worn off but also remember that staying hydrated with water is always your best option for a good, productive day.

We've all heard the saying of "slow and steady wins the race" and it's very true! There is no giant step you can take (unless you win the lottery!) that will make you instantly successful. It's small, carefully thought out steps that will lead you to the path of success. Stay with it and don't give up!

With kids going back to school it's that reminder that fall is upon us!

Remember that after you’ve picked your summer and fall plants bare, remove them from your Tower Garden. But before you transplant your new seedlings, you should clean the growing system.

If your Tower Garden isn’t too dirty from the summer growing season, it may need nothing more than a light wipe down with a damp rag. That said, it’s still a good idea to break apart the growing sections so that you’re able to remove all root debris. You’ll want to drain and refill the reservoir, too, before adding new plants.

If you’re feeling ambitious, disassemble your Tower Garden and perform a comprehensive cleaning. It’s good to do this at least a couple times a year.

Happy Labor Day to all those who wake up early, work hard, and never give up. Your efforts are appreciated and valued. As we celebrate Labor Day, let us also remember the importance of rest and relaxation.

Take a break, enjoy time with loved ones, and recharge your batteries for the work ahead.

We've all encountered people that say, "I don't like sweets." I guess that makes it easy then, they prefer savory things as their "treat." Others have a "sweet tooth" and want sweets as their go-to treat.

For me, I'd say " dark chocolate with caramel, please". While I do love savory and other sweet treats, the chololate and caramel mix when I sit, close my eyes, and let it melt in my mouth is soooo good. Try it with your favorite treat!

Either are good in small doses, just remember to fill the majority of your diet with fresh fruit, vegetables and other foods loaded in nutrients!

How about you? Which do you prefer?

How many things are contagious, besides colds and flu? How about smiles, a healthy attitude and positive thinking? YES! It is contagious and instead of waiting to be the recipient of someone else giving it to you, try being a carrier to infect others with your positivity and healthy attitude.

Mind over matter, if you think it's bad for you right now, start a gratitude journal and realize that there are others struggling more than you. No matter your position, we all have things to be grateful for. If you struggle to find something, breathe in and out, you are alive and that in itself is something to be grateful for.

If you see someone struggling, be the carrier, infect them with your positive attitude and make their day.

How do you stay positive?

If you discover that you have a problem with fungi or bacteria on plants in your vegetable garden, you should pinch off the flowers and leaves that are infected. This will reduce the chance of spreading the infection to other parts of your garden. Additionally, if you're looking to throw away those diseased leaves by composting to use for other parts of your garden- this is a big NO.

Compost does not always get hot enough to kill all pathogens on the diseased leaves. If you use compost that has diseased plant material, you risk further infection. To reduce this risk, throw all diseased plant material in the garbage and do not attempt to compost it.

The more you know- that's all for this , have a great week everyone!

Whoever said that life was easy, life has a straight path, or a cakewalk, was not telling the whole truth. Life is hard, with many twists and turns in our paths. Sometimes we succeed, other times we fail. Do not be afraid to fail! It's the best way to find out how to do things, how not to do things and figuring out what is really important to us that we really want in life.

How many times have you thought of doing something and didn't perhaps because you were afraid of failing? Do you regret not trying? Remember the saying, and it truly applies on this , "if at first you don't succeed, try, try again."

Have a great week!

In the summer we have the benefits from "farm to table" by shopping at local food pop up markets in the late spring, summer and early fall, but in the winter a lot of us depend on cultivating these items from the grocery store, who obtains them from other countries, driving up the prices due to transportation and import fees. Many have chosen to purchase less fruits and vegetables during the winter months, opting for frozen choices that are nicer to the pocketbook.

This is one of the biggest reasons why I have a couple of in my home to grow my own at a fraction of the cost! Want to know how you can too? Grab a time on my calendar for a free consultation.

https://calendly.com/sharonmeffordenterprises/initial-consultation?back=1&month=2023-08

How about you? Do you eat differently depending on the season? Please share!

I personally love yoga, meditation and when I'm angry, several deep breaths. How about you?

Here are some benefits to deep breathing for
Breathe in. Breathe out. We do this all day, every day without a thought. Ask yourself this, "When was the last time I took a deep breath?" Probably not as frequently as you think. I would venture to say only a few times a day. But did you know that deep breathing is one of our easiest, most convenient and natural tools to combat issues like stress and anxiety, reduce pain, high blood pressure and even aide in digestion?

So why should you do this? Simply put- extra oxygen does wonders for the body and mind. It cleanses, opens and soothes different parts of our being and is overall something extremely healthy we can all do. Here are a few benefits to deep breathing:

1) Decreases stress, increases calm. When you become stressed or anxious, your brain releases cortisol, the “stress hormone.” By taking deep breaths, your heart rate slows, more oxygen enters our blood stream and ultimately communicates with the brain to relax. Deep breathing also ups your endorphins, the “feel good” chemical.

2) Relieves pain. As stated above, deep breathing triggers the release of endorphins, which not only helps create a feeling, but also combats pain.

3) Stimulates the lymphatic system (Detoxifies the body). Breathing releases carbon monoxide, which is important to fully release. Actually, breathing is in charge of 70% of cleansing the body of toxins (the other 30% is through bladder and bowels.) If you do not breathe fully, your body must work overtime to release these toxins.

4) Improves immunity. When your blood is fully oxygenated, it carries and absorbs nutrients and vitamins more efficiently. Essentially, the cleaner the blood, the harder it is for illnesses to stay put in your system.

5) Increases energy. The more oxygen that is in the blood, the better our body functions. It also improves our stamina.

6) Lowers blood pressure. As your muscles relax, this allows your blood vessels to dialate, which improves circulation and lowers blood pressure. Deep breathing also slows and regulates the heart rate, which also helps with lowering your BP.

7) Improves digestion. The more you breathe deep, the more healthier blood flow you will produce, which in turn promotes your organs to function more effectively, including your intestines.

8) Helps support correct posture. Next time you breathe in, notice that you simultaneously lengthen and straighten your spine. In order to take a deep breath in, your lungs take up maximum space, your diaphragm pulls down, so in turn your torso straightens in order for this to be possible.

Now, deep breathing is something that is unnatural for your body to do, so just like learning any new skill, it takes practice! Try to incorporate one breathing exercise each day. Here is a simple breathing exercise that can be incorporated into your daily routine:

>>> Breathe in calmly, through the nose, filling your abdomen and chest, for 5 seconds (or longer, not exceeding 7 seconds). Hold this breath in for 3 seconds. Slowly and gently release the breath through the mouth for 5 seconds (or more, whatever is comfortable.) breathe out through a slightly parted lip or “O” shaped lips. Repeat this 5 times, or even better, continue for 5 minutes. http://www.robinskey.com/10-benefits-of-deep-breathing/

> http://www.livingthenourishedlife.com/2010/02/5-ways-youll-benefit-from-daily-deep

> http://psychcentral.com/lib/learning-deep-breathing/000320

Mulch, mulch and more mulch!

Many people don't always use mulch for the right reasons, most people use it for pathways and on top of the soil in garden beds to create a nice pop of color. But did you know it has a purpose being under the flowers and that many of the spores that cause disease in plants come from the soil?

If you mix a little mulch under your plants on that top layer of soil, you can help to prevent soil from splashing onto the lower leaves of your plants which is where most spores and disease starts. Mulching will also help you keep your garden soil moist and cool, which will reduce stress for your plants. Plants that are stressed are more vulnerable to disease and pests.

The more you know! Happy everyone!

The last few years have been especially hard with people being sequestered and separated from loved ones, losing jobs, losing homes and other belongings due to financial stress and hardship. Many suffered and unfortunately many didn't or couldn't talk to anyone, resulting in further loss of life, anguish to their loved ones and overall sadness.

LET'S STOP THE CYCLE!!

Asking for support is NOT a form of weakness, but strength, to know yourself so much so that you know you and your life are valued, that you are needed and that you just need some help to get unstuck or "over the hump."

I know that I have needed help and provided help for my friends, family, clients and students. Don't be afraid to ask for help to get the support you need.

One of the favorite family friendly meals are tacos! 🌮
There's a trend of as a simple, yet fairly nutritious meal during the week that is ready in under 20 minutes for those busy family nights.
Basic things including lettuce, tomatoes, green onions can all be grown in your inside or outside, combined with some extra lean ground beef or pork, add in some garden salsa and real or lactose free cheese, makes a yummy dinner!

Some people prefer hard shell tacos, whereas others prefer a softer tortilla. For me, I currently prefer no shell or tortilla. I make taco salad with lots of veggies! They fill me up.

For what about you? ? This for Hard tacos and That for soft tortillas.

How many of us have heard conversations with coworkers, friends and family that eludes to health issues caused by stress? Headaches, high blood pressure and overeating are all things that are not healthy, yet affiliated with stress. Do you take time for self-care? Try meditation, yoga and writing out daily a gratitude journal. These will help you stay positive, worrying less and prolong your life.
What other things are you doing to avoid sickness and prolonging your lifespan?

When it comes to growing things in your garden beds or tower garden, it can get difficult planning around so many needs of the seeds. For example some have longer root growth and need more depth of planting, some need more sunlight, other's will grow outward and makes you think of the space it will need to grow. No matter the circumstance, always be sure to plan ahead and keep it simple. If it's seasonal, make a list for those specific things you'd like to plant. From there think of the spacing and individual needs.

Keeping a plan simple and also remembering to have mini label posts in soil marking what is where will help you in the long run!

As an educated professional former teacher, this quote resonates with me more than anything. I am constantly taking courses to improve my skills, both personally and professionally. The world we live in is progressing so quickly that if you don't study you will be left behind.
What courses are you thinking of taking or are taking now?

It's important to not deprive ourselves of things we enjoy eating, especially if they are desserts!

Who doesn't like a little something sweet or tart once in awhile?

Cookies, Tarts and Pies, on my!

For me, my summertime favorite dessert is Epicure's Lemon Curd with fresh fruits. It's great anytime of the day. In the winter, I enjoy desserts like warm Apple Crisp, bite-size brownies right out of the oven...

What is your favorite dessert?