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Simple And Easy: 10 Vegetables You Buy Once And Regrow Forever

Simple And Easy: 10 Vegetables You Buy Once And Regrow Forever

Have you ever dreamed of your own little urban or windowsill garden? That dream may be closer to reality than you think with the following tips that allow you to buy a vegetable from the store once, then start to regrow it right in your own home!

1. Carrots

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    Rich in powerful antioxidants like beta-carotene and vitamin C, carrots are antioxidant rich veggies that will help your vision and reduce your risk of macular degeneration, a serious eye disease which is a leading cause of blindness. These antioxidants also protect against other chronic conditions like heart disease.

    To grow carrots at home, simply place the carrot tops (bottom side down) in a shallow dish of water and place on a sunny window sill. Transfer them to a container when they begin to take root.

    2. Romaine Lettuce

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      Romaine lettuce is not only delicious, it is high in fiber (to improve your digestion and decrease the risk of constipation), calcium (for healthy, strong bones and teeth) and iron (for the red blood cells needed to delivery oxygen to all the cells in your body). It is also a good source of omega-3 fatty acids, which reduce inflammation and promote heart health.

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      Romaine lettuce can be grown by putting the stumps of the plant in a half-inch of water. After a few days, new leaves and roots will appear and they can then be transferred to a container with soil. You will be surprised at how tall these new plants can grow!

      3. Basil

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        Basil not only gives Italian and other Mediterranean meals a lot of zest, it is also an incredibly healthy herb. It is full of plant-based compounds called phytochemicals which help control anxiety levels by reducing cortisol, a stress-related hormone that can lead to weight gain, especially around the abdominal area.

        Basil plants can be started using cuttings with around 3-4 inches of stem. Place those stems in a glass of water and place in a sunny window sill. Transfer to a pot when the roots get around 2 inches long.

        4. Green Onions

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          Green onions are another incredibly healthy vegetable and are rich in vitamin A: the body uses this to make rhodopsin, which supports eye health by reducing night blindness as well as the chance of injuries like corneal tears.

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          In order to grow your own green onions, simply stick the stub of the plant in a glass of water: the onions will re-grow quickly and it is not even necessary to plant them!

          5. Sweet Potatoes

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            Sweet potatoes are a great source of vitamins A and C, antioxidants like beta-carotene and a ton of fiber. And because they don’t spike up the blood sugar, they are a wonderful potato substitute for diabetics.

            Cultivating sweet potatoes is simple. Place the sweet potatoes in a jar of water in the sunlight and wait until it begins to sprout. Wait until those sprouts are around 5 inches long and then transplant them into a large pot with at least 10 inches of soil. You will need a large container for this project.

            6. Celery

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              Celery brings with it some unique health benefits. It is a natural diuretic, which means that it can help you to take off water weight naturally and is also rich in potassium, which helps to balance out the effects of sodium on the body and lowers the blood pressure to healthier levels.

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              In order to start your own celery plants, chop off the base of the plant and place in a small bowl of warm water in the sunlight. Leaves will begin sprouting up in 5-7 days, after which you should transplant it to a container.

              7. Garlic

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                Garlic is one of the healthiest vegetables you can add to your diet. It strengthens your immune system to make minor infections like flus and colds less likely and also promotes heart health through lowering blood pressure and cholesterol levels.

                To grow garlic at home, allow sprouts to form from the individual cloves of garlic. Once they sprout, place them in a glass of water to grow then transplant to a container.

                8. Cilantro

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                  Essential to many Mexican and Southwest dishes, cilantro also has some unique health benefits. One of them is that it helps the body detoxify from heavy metals like lead and arsenic which can have a harmful affect on the body. It can also help to promote heart health and improve quality of sleep.

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                  Growing cilantro is easy. Place cilantro stems in water to let them grow on a sunny window ledge before transferring them to a pot.

                  9. Bok Choy

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                    Bok choy is another surprisingly healthy veggie. It is rich in nutrients like vitamin K (to help the blood clot if you get cut), calcium (for strong bones and teeth) and sulfur compounds that have been proven to reduce the risk of many forms of cancer, including breast cancer.

                    To begin bok choy at home, place its root end in water in a well-lit area and after 1-2 weeks, transfer it to a container on a sunny windowsill.

                    10. Lemongrass

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                      A staple for Thai and Southeast Asian cuisine, this herb also has some great benefits to recommend it.

                      Starting lemongrass at home is also pretty easy. Just place the stalks in a glass of water (changing it every 1-2 days), then transfer to a pot. Make sure they are in a sunny area.

                      So try some of these at home: soon enough, you will have your own little windowsill garden, perfect if you live in town or in an apartment and want to be able to grow some of your food in a fairly small space. This can not only save you a lot of money, it can also give you the joy of harvesting your own fresh foods pretty much year-round and improve your overall health with the fiber and important vitamins and minerals these vegetables will give you.

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                      Brian Wu

                      Health Writer, Author

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                      Last Updated on May 22, 2019

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                      One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                      In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                      Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                      1. Cat Camel Stretch

                      Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                      Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                      Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                      Here’s a video to guide you through:

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                      2. Go for a Walk or a Run

                      This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                      Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                      The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                      Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                      Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                      3. Jumping Jacks

                      Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                      Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                      4. Abductor Side Lifts

                      Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                      Do about 10 to 15 raises for each side like this:

                      5. Balancing Table Pose

                      This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                      Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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                        6. Leg Squats

                        Not just legs are involved but also hips and knees.

                        Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                        The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                        7. Push Ups

                        You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                        An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                        Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                        This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                        8. Bicycle Crunches

                        There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                        Watch the video to see how this is done correctly:

                        9. Lunges

                        Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                        Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                        This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                        10. Bicep Curls

                        You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                        Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                        Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                        Here’re some important notes before you start doing this exercise:

                        Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                        These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                        You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                        Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                        More Articles About Exercises for Beginners

                        Featured photo credit: Unsplash via unsplash.com

                        Reference

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