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Companion Planting 101

Companion Planting 101

Though it’s only the beginning of March, many people are starting to sense the first kiss of spring in the air. Snow is melting, birds are returning from their warmer winter abodes, and avid gardeners will soon begin to start seeds for this year’s garden.

One of the best ways to ensure the health and vitality of your vegetables and herbs is to surround them with plants that are complementary to them; a technique known as companion planting. The idea behind this is that every plant out there needs vital nutrients, and also expels nutrients that are beneficial to other organisms. When you plant herbs and veggies in nice, neat little rows, they have much less chance of thriving than if you pack them in with friends who can boost their health and provide help in the growing process.

The Three Sisters

A perfect example of companion planting is the “three sisters” combination of corn, pole beans, and squash:

  • Corn grows quite tall, which provides the pole beans with a climbing trellis
  • The beans help secure the corn, since corn’s roots are quite shallow
  • Squash’s leaves provide a living mulch to the beans and corn, ensuring that they retain moisture
  • Beans deposit nitrogen into the soil, which corn and squash both require
  • Squash’s prickly leaves deter animals from stealing the beans and corn

Sounds rather cool, doesn’t it? If only human siblings got along that well…

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In any case, there are many plants that establish this kind of symbiotic relationship, and encouraging it in your own garden can yield spectacular results. Your veggies will be healthier and more flavourful, you’ll find fewer pests ravaging the garden, and it’s lovely to see all the different colours and textures of these plants juxtaposed against one another instead of just standing stodgily in long, straight lines.

The Basics

Once you have a basic idea of what you’d like to sow in your garden, it’s important to do your research regarding which plants are beneficial for the ones you’ve chosen. While some veggies and herbs grow really well together, others can be downright nasty to one another. Keep a solid companion planting chart nearby as you plan so you can map out where to plant what, ensuring that every seedling plays well with its neighbours.

Here is a short list of some of the most commonly-planted items, and what their beneficial and detrimental companions are:

Basil: An excellent herb to grow with tomatoes, it’ll fend off tomato worms, and will enhance growth. Don’t grow it anywhere near cabbage or snap beans, however—it’ll lower their yield and stunt growth. It doesn’t play nicely with sage either.

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Dill: Great with cauliflower, broccoli, and other brassicas (like Brussels sprouts), but keep it away from fennel (it’ll cross-pollinate with it), and carrots.

Chives: Beneficial for tomatoes, carrots, and even roses.

Bush beans: These get along with most plants, but they don’t get on well with anything in the onion family (onions, chives, garlic), or beets.

Celery: Grows well with tomatoes, beans, and cabbage, but you can’t grow it near any melons, cucumbers, or gourds.

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Rosemary: Excellent for cabbage, beans, and carrots, but don’t plant it anywhere near basil—the rosemary will die.

Zucchini: Plays nicely with tomatoes, squash, beets, lettuces, and anything in the mint family, but keep it away from potatoes—they’ll rot one another.

Sage: Good for any brassicas, as well as cucumbers and beans, but can’t be placed near onions.

This is obviously just a very small list of plants: I have over 80 vegetable varieties in my garden, interspersed with 30-odd types of herbs, so you can imagine how many options there are for potential gardeners. Decide which veggies and herbs you like best, determine whether they’ll grow in your zone, and then consult those charts to sort out which to plant where.

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Keep a Record

It’s important to keep notes so you can track the success of your various plants. These notes are also vital when it comes to planning out the following year’s garden: crops should always be rotated in order to maximize their nutrient absorption (and thus, their health), and just as some plants can’t be placed near their “foes”, they can’t be placed in the same soil where those particular plants grew the preceding year. Unless you have an infallible photographic memory and will remember where you planted everything, take notes and pictures.

Reference Books

If you’re interested in learning more about companion planting, home-scale food production, or about permaculture gardening, consider checking out some of the books listed below. Many of them should be available at your local library, or you can buy them online as permanent reference materials.

Reference Infographic

companion planting infographic

    Infographic Source: afristarfoundation

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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.

    ablab

      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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