Building Your Own Vegetable Garden

     As a vegan, you will need to eat lots of vegetables and fruits. Whether organic or not, that’s up to you. You can save some money investing in your own small garden. With this method, you’ll know what is in your food by not using chemicals that harm the environment or make your body ill. Building a raised bed about four feet wide, you’d be able to reach in and harvest your grown vegetables when they are ready to eat. This helps so you won’t step on the rest of your vegetables and is the first step in creating your own fresh garden.

     Did you know that there is a garden and greenhouse here on campus? It is located near the UTRGV Child Development Center under the Agroecology Program. Several student organizations like The Environmental Awareness Club, The Garden Club, and more have grown okra, eggplant, peppers, basil, tomatoes, cucumbers, beets, radishes, lettuce, and kale.

     Materials you might need include: 2 x 4s, a 4 x 4 post, tape measure, pencil, square, drill with bits and screw-driving bits, a circular saw, work gloves, soil, landscape fabric, shovel, hoe, level, utility knife, sawhorses, soil, wheelbarrow, soaker hose, and your vegetables as illustrated on this video from LOWES to get you started.

http://www.lowes.com/creative-ideas/lawn-and-garden/build-a-raised-garden-bed/article

A 4’x 4’ deep raised bed provides abundant space for root development that you can pack it as with these plants that prefer cooler temperatures as illustrated by LOWES.

Plant List A. Parsley B. Radish C. Beets D. Dill E. Broccoli F. Romaine lettuce G. Scallions H. Peas I. Cabbage J. Arugula K. Carrots L. Swiss chard M. Chives N. Cilantro

          Growing your own vegetable garden allows you to save money. With your own garden on your property, you can pick the produce when it is most ripe. No more frustrating grocery store shopping. You're in control. There are several guides found online and tutorial videos are abundant as well. The process of tending to a vegetable garden can motivate us to be more mindful and can be a fun activity to engage in throughout the day. Seize the day and swallow the healthy foods!

News! Be Informed.

            Being informed about the food products we consume is important because we need to know what we are eating and how that foods get to our tables. Protecting the environment from pollution so that the air we breathe is safe should be everyone’s concern. What goes into the food we consume is also important to prevent unnecessary illnesses and sicknesses. You can do this by being informed by reading and spreading the news to friends, family, and those you come in contact with every day. Here are a few stories from VegNews at http://Vegnews.com. I hope you enjoy your reading.

            Michael Fields, a fifth grade science teacher in Au Gres, MI was suspended for showing a Mercy For Animals (MFA) video to his class. The video showed workers at a Tyson factory farm kicking, punching, and slamming piglets headfirst onto concrete, which is a standard and legal practice on today’s farms. Despite being an excellent teacher, and because he was trying to show the lack of focus on the factory farming/meat industry, he was reprimanded for showing the video.

Large scale chicken farms harm the air and worsen water pollution. The residents of Surry County in North Carolina have had to live with foul stenches, harmful gas emissions, and irritating airborne dust particles from the hundreds of tons of poultry waste produced each year by this $34 billion industry. This makes me wonder what they put in the chicken.

An employee at a Perdue contract farm has been charged with four felony animal-cruelty charges. The cruelty was uncovered by a Mercy For Animals (MFA) undercover investigation.  They found employees stomping the chickens to death, throwing them across against the wall, or slowing crushing them with their feet. MFA president Nathan Runkle said the chickens are “bred to grow so fast they suffer from painful leg deformities and heart attacks.” I wonder what kind of hormones they put in their food.

The abuse of animals is finally being looked at by the Federal Bureau of Investigation, thanks to animal rights advocate Mary Lou Randour. The offense is a Group A felony, which compares to the same as homicide or arson. The four categories of animal cruelty are now simple or gross neglect, intentional abuse and torture, organized abuse and animal sexual abuse.  If you do not have the compassion or patience with an animal, do not get one. They feel and are conscious like ourselves.

When reporter Barbara J. King went inside a pig slaughterhouse with a virtual reality headset, the world saw the cruelty being inflicted to these pigs. Pigs are partially stunned and left for dead. They are not killed instantly, instead they are tortured and suffer in the last moments of their lives. This is just plain cruel. Hopefully, after this report the FBI will take a closer look at these facilities.

Gary Branson from Colorado received $262,000 for Chloe, his three-year old Labrador/pit bull mixed dog, after cops unnecessarily killed him. Gary was not home at the time of the incident but neighbor’s videotaped the incident. The video shows how the officers used excessive force by stunning the dog and then they shot her five times.

Some good news for pet owners: Delta Airlines finally realized that pets are members of the family for the passengers they transport and should be treated better. They are not cargo and will not be treated as baggage. Delta Airlines accounts for 25 percent of all airline animal deaths. It is spiritually refreshing to see policy changes for the better treatment of animals.

Cecil the lion was a 13-year-old lion that was illegally killed by Minnesotan dentist Walter Palmer. The killing of Cecil was identified by Google as the 2015 top search trend. His death raised question on hypocrisy of why people cared so much about the killing of one lion but continue to consume the meat of other animals. Cecil the lion was killed as a part of a trophy hunt in Zimbabwe. He was killed just to be displayed on someone’s wall.

A Health Study

In a European Prospective Investigation into Cancer and Nutrition (EPIC) study on 37,875 men and women between the ages of 20–97 years of age, the body mass index (BMI) was compared between four diet groups. BMI indicates body mass and as weight increases, the probable risk of cardiovascular disease, diabetes, and some cancers intensify.

Meat Eaters: Had the highest cholesterol levels.

Fish Eaters: Fish eaters and vegetarians had similar BMI.

Vegetarians: Had lower cholesterol levels than meat eaters.

Vegans: Had the lowest total cholesterol.

According to the American Heart Association website (heart.org), too much LDL cholesterol contributes to plaque which can clog arteries and cause a heart attack or stroke to occur. High-density lipoproteins (HDL) called “good” cholesterol helps remove the bad LDL cholesterol as a way to balance your body’s cholesterol levels. A good balance in HDL cholesterol is important in order to avoid being at a high risk for heart attacks and strokes. HDL cholesterol works as a scavenger that eats away the LDL cholesterol in your body.

            The study found that vegans have the highest nutritional deficiencies. Going vegan, you must be aware that you need to consume foods that contain different amino acids over the course of the day that the body needs. Vitamin B12 supplements should be taken on a daily basis to avoid having anemia and nervous system damage, both caused by low B12 intake. Foods like beans, lentils, and vegetables such as spinach contain iron. A vegan diet included lower intakes of protein and higher intakes of fiber. Obesity rates were lower in vegans than any other diet groups. An increase in plant foods may help prevent getting overweight and obese as well.

            I had my body fat measured before I was a vegan (November 6^th, 2015) and the percentage was 2.7%. I am curious to know my body fat percentage now that I’m a vegan. I always had this feeling after eating meat that I was not only full but I was tired as well. I don’t miss that feeling of fatigue. I can humbly but proudly admit to having more energy now. I discovered this when I did push-ups some weeks back. I could do more reps without feeling sore as quickly as I did before. My willpower has sharpened in regards to desiring a large meal.

Spencer, E A, et al. "Diet and body mass index in 38 000 EPIC-Oxford meat-eaters, fish-eaters, vegetarians and vegans." International Journal of Obesity 27.6 (2003): 728. Academic OneFile. Web. 14 Feb. 2016.
http://ezhost.utrgv.edu:2193/ps/i.do?id=GALE%7CA188456421&sid=summon&v=2.1&u=txshracd2633&it=r&p=AONE&sw=w&asid=bc65753a4898c3563c711e2bf5909339

http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp#.VsDqzVLngVR

Vegan Nutritional Basics

Whether you decide to go vegan for personal health, ethical purposes, or for other reasons, remember that your body needs essential nutrients. These nutrients include protein, calcium, vitamin D, vitamin B12, zinc, and iron. You can obtain an adequate amount of protein from tofu, veggie burgers, peanut butter, beans, spaghetti, and bread. You can obtain enough calcium for your skeletal system from broccoli, almonds, and fortified nondairy milks such as soy milk. Iron can be obtained from soybeans, chickpeas, and spinach. Vegans get their vitamin D from sunlight, fortified juices (orange juice), and fortified nondairy milks like almond milk.

Source Citation   (MLA 7^th Edition)

"Declaring a vegan diet for your heart health: plant-based diets are beneficial, but require essential nutrients." Heart Advisor 16.1 (2013): 6. General OneFile. Web. 6 Feb. 2016.

URL
http://go.galegroup.com/ps/i.do?id=GALE%7CA315371708&v=2.1&u=txshracd2633&it=r&p=ITOF&sw=w&asid=f5871f0345775b9a6861197157ac531a

You can purchase a wide variety of vegan prepared foods from your local H.E.B., Target, Wal-Mart, and other grocery stores for a minimum cost of about $3.00 to $4.00 each. Some of my favorite foods include meatless meat balls, beefless hamburgers, chipotle black bean burgers, Boca spice chick’n veggie patties, rice and bean burritos, and many more meals. Gardein, Boca, and Amy’s Kitchen are some of my personal favorite brands that prepare and sell vegan/vegetarian meals. 

I went vegan for personal reasons, compassion for the animals, and for the positive state of the environment. We can obtain the same nutrients from plant-based versions without hurting the environment and animals. Veganism is a growing movement similar to a revolution. Former President Bill Clinton went vegan for health reasons despite being a former meat-lover. There are also foods like certain cereals (Captain Crunch, strawberry Special K, and Rice Crispies), chips (Fritos and Sun Chips), and beverages like Mexican horchata that are also considered vegan. Surprise!