Eating From Your Own Garden Promotes Wellness

Home-Grown Peppers and Tomatoes Keep You Healthy

Eating food that you grow yourself promotes your health and well-being

One of the best ways to promote health is to eat fresh from your own garden. Eating your own garden produce not only keeps you well physically, it also grounds you and promotes emotional health. Whether you live in the country or the city, there is nothing quite like the smell of fresh tomatoes, peppers and chives ready to be picked. And one day when Google invents wearable noses that convey scents online, we will have the bonus of being able to share the special aromas of fresh chives, dill, tomatoes, basil and sage with each other.

Growing Your Urban Garden on a Condo Balcony

Waking up to the dawn of the city surrounded by lovely flowers is a good way to start the day

A balcony garden is a feat, a fight to survive against the car fumes wafting up from the urban thoroughfare below. The glorious petunias in various shades of pinks and purples welcome you each dawn, a separation from the waking city beyond. For optimal results, nurture your balcony garden with high-grade potting soil, water it when the sun is down, and if you have southern exposure water it more than once a day.

Starting an Indoor Garden in the Autumn

Adapting outdoor garden techniques to an indoor garden takes skill

 Every summer as we get into August, thoughts start again about how to preserve this unique beauty that is an urban balcony garden. Will it be possible to continue my flowers indoors? Will vegetables grow inside a home? Should I get something that resembles a small greenhouse? Will my cat be safe nibbling at the leaves, and will my produce be safe if my cat does what cats do?

According to Pikes Peak Area Garden Help, the best way to create an indoor garden is the following:

• choose plants that can live on little light
• choose plants that will survive dry conditions
• grow herbs such as sage, basil, marjoram, oregano, and thyme (in sunny areas)
• cut most plants regularly
• give plants ample drainage, lots of water, and lots of light
• vegetables need a minimum of 6 hours of sun each day to thrive
• tomatoes, peppers and eggplants can all grow in potting soil, which is lighter than garden soil or topsoil and won't become too compact
• lettuce can grow indoors all year round, from seed
• some house plants act as air purifiers, like English ivy or spider plants

We would love to hear about your field gardens, balcony gardens, urban gardens or deck gardens. Send us your pictures and we will share them on our next post!

Ageism in the Workplace

Over 45 and Struggling At Work? You're Not Alone

Ageism discrimination against mature workers exists within corporations, despite what we think

You can find anti-bullying, anti-smoking, anti-racist and anti-discrimination groups of all kinds online, but regardless of how hard you look you will find little information on age discrimination laws that are in effect across every province of Canada. According to a 2013 joint CARP-Ceridian study, “ageism discrimination against mature workers exists within the Canadian corporate culture, despite how far we like to think we have come.”

In the U.S. the Age Discrimination in Employment Act forbids employment discrimination against anyone at least 40 years of age, and in the EU a ban on age discrimination was introduced with varying consequences.

Age of the Worker Does Not Define Capability

There is no truth in the assumption that our flexibility, capability and knowledge is defined by our age. When I first studied Multimedia Computer Design Applications over age 35, I was concerned that my age would preclude my being able to achieve a successful career in multimedia, but I forged on anyway because I loved the creativity of the digital design field.

After working in digital design for six years in a medium sized city, I moved to a larger city and had to start at the bottom again. I had a design portfolio of decent print and web work that I showed to prospective employers, but initially I could only find work as an administrative assistant with some design responsibilities thrown in. People at the downtown consulting firm that first hired me made it clear that my boss had had an affair with my predecessor, and it was inferred in my hiring that they would be safer hiring someone my age.

Determined to refute any accusations that my worries about ageism appeared victim-like, I forged on with a positive attitude. However I did not experience much that was very different over the next decade even though I upgraded my digital design and marketing education and kept honing my skills. I studied web design and digital marketing management at both Ryerson University and the University of Toronto. After designing corporate engineering brochures that were promoted to all architects across town, I moved on to design the websites and brochures for an established window fashion firm, then a series of flash websites for a national property management firm, then handled all digital marketing for a reseller of barcode scanners, printers and industrial automation devices. I optimized hundreds of magazine articles for SEO for a publisher, project managed client interactive work, managed e-marketing campaigns in the corporate logowear industry, blogged, built social communities, managed organic and paid search campaigns for brands and sub-brands. In every normal sense, this would be called building one's career by performing good work and improving one's own expertise.

Ageism in the Workplace: A Builder of Personal Character?

By my late 40s I was a digital marketing manager with a strong digital design background, and I can definitely attest to the existence of ageism discrimination in the workplace, however subtle and difficult it is to either prove or change. Since everything has a positive side, ageism in the workplace has definitely been a builder of my personal character.

Most people my age do not change jobs or work on a contract basis, but I had established a solid marketing network and was convinced I could overcome the now-familiar biases. I was also a baby boomer operating in a field that I knew was created by and dominated by millennials, who I found refreshingly unconventional. But if age discrimination laws are in effect in Canada, why can't competent, experienced people over age 40 pursue careers of their choice in fields that they are passionate about and good at? There should be room for everyone to contribute in some meaningful capacity, and biases and prejudices should not rule.

It is clearly up to our corporate leaders to set the stage for people of any age to be able to pursue their careers in the corporate world and not experience ageism. Unfortunately, the field of digital marketing is one of the few fields of which corporate managers often declare their ignorance and then proceed to appear almost proud of the fact. There is no explanation for corporate management over age 45 who didn't grow up with "digital" showing such little intention of ever becoming acquainted with it. Digital marketing and digital media are, after all, primary tools used in the way the world works now and in the way their companies work. The result of ageing senior managers abdicating digital and glibly remaining in this comfort zone is that digital marketing is up for grabs or takeover by anyone, regardless of their knowledge or qualifications - as long as they are young. 

Ross Mayot, vice-president and general manager of CARP, a Toronto-based association that advocates for people age 45+, said “Mature professionals are often overlooked based on assumptions that they are too old to keep up with the times and may cost a company more in terms of benefits.” But those assumptions aren’t true, he said. “Employers need to realize that the age of the worker does not define capability, negate the willingness to learn or adapt, or automatically mean increased benefits costs,” he said.

For information on ageism discrimination against mature workers please see:

The Workplace Institute

Grey Matters

Top Employers for Canadians Over 40

CARP

Age-Discrimination Lawsuits
50 Is the New 65
Is Your Workplace Ageist?
Forced Out, Older Workers Are Fighting Back

Beet Greens Boost Health

Beet Greens – Don’t Throw Them Out!

As a life-long borscht maker, I only recently discovered the value of beet greens.

Beet greens are a good source of protein, folate, panthothenic acid, phosphorus and zinc

According to nutrition data, beet greens are very low in Saturated Fat and Cholesterol. They are also a good source of Protein, Folate, Pantothenic Acid, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.

Livestrong says that beet greens boost the nutrients in any dish they're added to. Even though some nutrients, especially vitamin C, are lost when greens are cooked, when you compare a 1-cup serving of raw to cooked beet greens, you gain more nutrients from the cooked version.

We know how delicious borscht is, winter or summer. But to add that extra addition to your diet, make sure to steam your beet greens. Your body will thank you - and you will feel better!

How Meditation Increases Productivity

Meditation and breathing techniques bring us into the present moment, helping us to manage stress

Meditation Helps Us To Manage Our Stress Levels

Mindful meditation gives us clarity, helping us to focus on the information that makes us the most productive - and leaving behind the inessential data that may be cluttering our thoughts. With so much information coming at us all day through an assortment of different media, it's worth finding a meditation technique to calm the mind and sift through what  is and isn't necessary to get on with your day and your life. By bringing us into the present moment, meditation makes us more productive.

One of the best things about meditation and breathing exercises is that you can do them on your own in a place you choose, and it doesn't require any special equipment other than comfortable clothing. Just like a clear, tidied up space after cleaning, the mind becomes more able to focus on important items with clarity after you meditate. Sifting through information is like cleaning out a garage or bin of old clothes - some of the stuff you need, and some of it you don't.

Achieving a Calm Awareness

The meditation technique I practice is something I do at the beginning of my yoga practice. Simply sit in the lotus position with your chest open and held upright and focus on slow, deep breathing while concentrating on your breath and emptying all other thoughts from your mind. While breathing in and out slowly (trying to take the same amount of time to breathe out as to breathe in), try to be aware of how different parts of your body feels as you are slowly breathing. When breathing out, the chest is kept upright and open, so that the sensation is that as you are breathing in and out your chest is expanding out to the sides and back in again.

When meditating I notice changes in my body. One thing I always notice is that after about 8 or 10 breaths, my hips start to loosen and my knees naturally fall downward toward the floor slightly while being in the lotus position. While noting these small changes mentally, I try to let go of any stressful things on my mind - just let them fly away.

The way I do my deep breathing exercises before doing yoga is similar to Mindful Meditation. But to get a real step-by-step guide to the proper way, follow these guidelines.

Mindful Meditation Increases Our Cognitive Abilities

Mindful Meditation makes you think better. Five other benefits are:

• stress relief
• increase in energy
• self-awareness
• calmness
• management of pain

Benefits of Walking to Work

Benefits of Walking to Work Go Beyond the Physical

Since the start of our day dictates the rest of it, the benefits of walking to work go far beyond the physical. What's your daily routine like between the time you wake up and time you start work? Maybe you're a night-hawk who savours every last drop of sleep and then makes a dash for it at the last minute, arriving at your full cup of coffee and a flood of emails popping onto a screen. Or maybe, like me, you are up before dawn, treasuring quiet solitude where your time is still your own before the rest of the city invades it. Either way, we all arrive at the work places where we all intersect 5 days a week, more or less at the same time, usually in silence, not always aware how far our minds are travelling from where we actually are. Perhaps muddleheadedness would be a term.

Join the clear-headedness of walking

For the last two weeks I've been walking 45 minutes to work, and often walking home too. The reason I suddenly decided to try walking was that one day I found myself opening a negative conversation with a co-worker who suggested I'd jumped way out of character. I realized I was arriving at work pissed off by the 2 over-crowded bus rides I took to get there each day. So one day I decided to walk instead. Unlike the peppy ones who just arrived from the gym or who already did their daily jog before the workday, we who walk to work are the more grounded segment. We're not on an adrenalin rush, we're just calm and focused. Whether I walk or take the 2 buses to work, it takes 45 minutes each way. Now I feel my clothes loosening, my gait more lively, and my energy higher too.

How to arrive at your job calm and focused

A walk is subjective. You are behind the movie camera, creating your own vision as you walk, depending on what color, tree, house, body of water, or architecture catches your eye. There is a multitude of greenness in everyone's yards, and the lushness takes you to what's green and fresh in your own mind. If you're walking through a commercial area to get to work, the innovative enterprises and lifestyles will inspire your thoughts for the rest of the day. And if you are lucky enough to walk the boardwalk alongside a lake on your way to work, the fresh wind will sweep across the water and give you tons of oxygen. 

This is a great frame of mind to arrive at the workplace in. So park further away and walk to work, or get off a few transit stops further and walk to work. You will be glad that you did, because the benefits go beyond the physical.

7 benefits of walking

• Walking increases blood flow to the brain and calms the mind
• Walking reduces risk for high blood pressure, high cholesterol and diabetes
• Walking increases calorie usage and trim waistline 
• Walking makes you more flexible and coordinated
• Walking causes increased bone density
• Walking helps you to save money on gym fees
• Walking helps to improve sleep

The Benefits of Juicing

Juicing greens provide an enormous source of vitamins that our bodies need for good health

The Benefits of Juicing Start With Nutrition

Are you getting all of the nutrients you need to be healthy? With juicing you can benefit from the vitamins and minerals found in a huge amount of vegetables just in a single glass of juice. You can avoid getting sick, feel less fatigued or worn out, and learn how to control your weight without compromising your nutrition.

Our green juice consisted mainly of kale& lettuce

Our family decided to start juicing vegetables and fruits this January to strengthen our immune systems and feel healthier. This morning we each drank two full glasses of this freshly juiced green juice, containing:

• English cucumber (with the peel left on)
• raw broccoli
• romaine lettuce
• collard greens
• kale
• carrot
• organic celery

Our main inspiration to start juicing was Joe Cross, an Australian juicer who promoted the benefits of green juice diets to cure illnesses and obesity in two movies, "Fat, Sick and Nearly Dead" and "Hungry for Change". After watching these inspiring movies, we decided that starting the day with green juice was something that we wanted to try. According to juicing literature, necessary amounts of vitamin B6, beta-carotene, folic acid, selenium, vitamin E and chromium provided by Green Juice can be difficult to obtain in our regular diets. 

We were also interested in juicing the fruits and vegetables higher in vitamin C so we could continue fighting off colds for the rest of the winter. So we threw in a peeled orange, a peeled lemon, and a cut pear into our "green juice" concoction.

Juicing Pulp Provides More Dishes for More Meals

Sometimes the leftover pulp after making the juice can provide more delicious prepared dishes. By pouring a large bowlful of pulp into a soup pot, adding some tomatoes, fresh garlic, chopped onions, dill, basil, and some lima beans - and letting this vegetable stew simmer all day, another meal has suddenly been produced.

With the remaining two bowls of pulp, a great idea would be to make a vegetable loaf, sweetened with honey and cooked with some of the soy flours or rice flours still kicking around in the cupboards. This loaf can be part of a nutritious snack or lunch in the upcoming week. It's an all-natural, pure, and chemically-free way to reuse vitamin- and mineral-rich foods.

Digital Marketing Has Different Meaning to Different Sectors

The primal nature of connectedness ensures it crosses all boundaries

Digital Capitalizes on Connectedness

When you are running your own small business, understanding demographics, mindsets, finances, and culture all affect how you can reach people. Digital marketing budgets are continually increasing, but in terms of reaching specific sectors digital won't be pinned down. Digital marketing embodies the whole shift from outbound interruptive marketing (TV, print ads, radio spots, billboards etc.) to inbound, customer-focused marketing (online ads, blogs, wikis, social media, websites, e-marketing, video etc.). Knowing how your customer views connectedness can make or break your ability to draw people in to find out more about your offering. If people engage, they will probably buy later - and it's all coming from the fact that connectedness is natural, it's primal. Marketers can use it, but connectedness came before marketing.

Embracing the Coolness of a Millennial Mindset Has a Lot of Appeal

In my view there is no real digital divide when trying to promote your products and services, just infinite new ways of understanding and reaching your customer. Millennials invented and own digital, but boomers may remain a large target market that they'll continue to mine data on. A 2013 report recently released by Pew Internet and American Life Project, Demographics of Internet Users, wrote that internet use among boomers has increased, and 77% of 50-65 year olds are online. For baby boomers who spent their teen years in the early 70s dancing en masse in public parks with bongo drums in the background, embracing the coolness of the millennial mindset has a lot of appeal. The inherent connectivity within the digital world feels familiar, like a lingering unconventionality.

Getting Up to Speed by Learning Digital 

Since I run my own part-time business and came to marketing at a late age, I decided to get up to speed on the field "for real" by upgrading my education. This Digital Marketing Management program is one of the best resources available, and these instructors are fantastic, to say the least: Michelle Pellettier, Tyler Calder, Jean George and Dan Mariani.