Published on 22 Jul 2011

What to sow, grow & eat this month

SOW

Sow these seeds directly outside in pots or the veg patch:

VEG: carrots, peas, beetroot, french beans, runner beans, borlotti beans

SALAD: chard, spring onions, radish, lettuce, spinach, sorrel, rocket, chicory

HERB: chives, parsley, coriander, dill, mint, thyme

Move earlier sowings outside to grow in larger pots or the veg patch of:

VEG: courgettes, kale, french bean, borlotti bean, leeks, cabbage, squash, pumpkins

SALAD: lettuce

HERB: basil, oregano

FRUIT: melon, strawberries, rhubarb

Continue to sow seeds inside on bright window sills of:

VEG: kale, french beans

SALAD: cress, alfalfa, mung beans, lettuce, radish, chard, spinach, rocket

HERB: basil, oregano

EAT

Harvest & Eat these seasonal fruit & veg varieties:

VEG: broad beans, courgettes, french beans, runner beans, tomatoes, chillies, aubergine, artichoke, fennel, mangetout, peas, new potatoes, broccoli, carrots, onions, turnips,

SALAD: spring onions, radishes, lettuce, spinach, rocket, watercress, cress, mung beans, alfalfa

HERB: basil, parsley, chives, dill, coriander, sorrel, mint, tarragon, sage, oregano, thyme, rosemary

FRUIT: blackberries, strawberries, cherries, gooseberries, raspberries, blueberries

Students might want to think twice before picking up that soft drink while they're pulling an all-nighter during finals week.

The Academic Initiatives and Retention Committee's (AIR) monthly information flyer for resident assistants, "The Brain Fart", showed that soft drinks, along with many other regular snack foods, are the worst things to eat when studying.

"Avoid 'trigger foods' like those high in caffeine and sugar because they really bring on stress," said Amanda Goetze, nutrition education coordinator.

Some of the top 10 worst foods to eat also include potato chips, hamburgers, cheese and doughnuts.

The Health Education Resource Center suggests eating crackers, yogurt, pretzels or fresh fruits and vegetables instead.

"I usually eat crackers while studying, but then I also grab a soda," said Bryan Martin, a sophomore math major.

The American Dietetic Association suggests that snacking can be good for a person as long as they eat right foods at the right times.

Students should plan their meals ahead of time. That way there is no need to rely on vending machines, according to a pamphlet called "Snack Attacks Are Okay" put out by the ADA.

The ADA also recommends students snack consciously, eating only when they are hungry and snacking without doing anything else, like watching television.

Students should choose nutritious foods and be aware of hidden calories and sugars, according to the pamphlet. Students should try to keep their calorie intake from the food groups balanced. Energy bars are often quite high in calories, sugar or fat, according to the ADA.

Also included in the "The Brain Fart" flyer was a list of the top 10 best foods to eat, such as strawberries, whole grain bread, fat free milk and oranges.

Although many of the foods that are suggested on the list are inexpensive and can be found at a local grocery store, many students find it is just not convenient.

"I don't eat while studying normally, but in-between classes I'll have some Combos and a Dr. Pepper," said Steven Keown, a sophomore pre-med major.

Goetze said she does not have very many students come in asking about what they can eat or do to lessen their stress during finals, but she has one main suggestion along with eating right.

"Exercising always helps with stress," she said. "You are then doing two good things for your body."