Category: Self Care

  • Happy Earth Day 2020! Three Views of Gardening. Slow Down. Worms. Plant. (Part 1 of 2)

    Happy Earth Day 2020! Three Views of Gardening. Slow Down. Worms. Plant. (Part 1 of 2)

    Happy Earth Day 2020.

    Synchronicity. Celebrating our 50th Earth Day with Gardening. Of course!

    Now during our Coronavirus “stay-at-home” across the USA, gardening has become more meaningful. So many people around the world are getting back to the basics with more home cooking, more home gardening, more self-care, and more time to reflect.

    As many of you are aware, my passion is creating with beautiful locally grown Arizona farmers produce, herbs, and edible flowers, all grown with organic practices. I’m honored to share my gardening experiences, as a few friends have been requesting my thoughts.

    It has now been 13 months since I first set up and planted my little elevated garden in my backyard in Phoenix, Arizona, and I’m looking forward to another season. Thanks to my farmer friend, Billy Anthony of The Soil & Seed Garden at The Farm at South Mountain for the encouragement and the plant-starts for the last few growing seasons. – Melanie Albert

    This week, I’m honored to share with you my 3 Different Views of Gardening.

    • Slow Down with Home Gardening.
    • Worms. Oh, My! Oh, Yes!
    • 10 Steps to Plant Your Summer Garden. (“Next” Blog)

    Slow Down with Home Gardening

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    Summer 2020 Elevated Edible Garden, Experience Nutrition, Phoenix, Arizona

    This week, while prepping and planting my little elevated edible garden, I also took extra time to reflect. My gardening experience was a personal day of incredible self-care, quietly outside in beautiful Phoenix with connection to our Earth.

    As many of us are aware, planting and gardening have been a metaphor for life and growth.

    We get rid of the old (plants).

    We plant seeds (or transplants).

    Nurture and care for them.

    Practice patience.

    Mindfully enjoy the growing process, days by days, weeks by weeks, and months by months.

    And, we enjoy the fruits of our labor when we experience the amazing freshness and life of our own home-grown food in our meals. I am already happily enjoying my recently planted fresh herbs and edible flowers!

    Importantly, I look forward to seeing the new growth in my life, alongside the growth of the garden.

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    Pause. Enjoy Your Mindful Gardening.

    Take time this season to really enjoy your own home-gardening. Enjoy the beautiful, slow, mindful process.

    Pause and take time to reflect on how your gardening experience reflects your life.


    Worms! Oh My! Oh Yes!

    My early memories of worms were getting the “best” worms for fishing (we lived in Baltimore with a river to the Chesapeake Bay in our backyard) from my grandmother’s rose garden.  Humm…worms for fishing and gardening?


    Thank you farmer, Billy Anthony

    This season while getting set to plant my Arizona Summer garden, I reached out to my knowledgeable, passionate farmer friend, Billy Anthony at The Farm at South Mountain. Since my little edible garden already had “good organic soil” and mulch from the Arizona Worm Farm from the prior growing season, Billy recommended fertilizing it this season.


    Arizona Worm Farm

    For fertilizing, I visited the incredible Arizona Worm Farm, only 7 miles from my home, currently operating as a Farmers Market on Saturday’s, where we can purchase produce, as well as compost and worm products for our gardens. “The Arizona Worm Farm is a unique little urban farm centered around sustainability, soil improvement, and turning garbage into food.”


    Take a look at the Arizona Worm Farm Worm Casting and Garden…



    For the extra fertilizer, my first thought was worms. Oh My, Oh My.

    And, second, Oh My, buying the Worm Tea and Worm Castings, I had a feeling I knew what they were. And, oh yes. Worm castings and worm tea were what I suspected. (I totally trusted the process.)

    Worm Castings

    Worm castings are basically worm poop. There’s the “Oh My.” According to the Arizona Worm Farm, worm castings or vermi-compost are a nutrient-dense amendment, high in microbial activity. The richest natural fertilizer. Castings rapidly stimulate plant growth because they contain nutrients in plant-available form and easily absorbed.  I bought 3 gallons for my 6 x 2 feet elevated garden and to top off my 2 large galvanized steel garden pots.

    Worm Tea

    Worm Tea is compost tea made from Worm Castings. This tea must be used within 4 hours of purchase to be effective in our gardens. So definitely, be prepared to garden the day you purchase your Worm Tea. As far as I know, the Arizona Worm Farm only sells the Worm Tea on Saturday mornings during the farmers’ market.  For perspective, I purchased 1 gallon of Worm Tea.

    Be sure to come back for our “10 Steps to Plant Your Summer Garden,” with the Worm Castings and Worm Tea and local Arizona plant-starts from Vilardi Gardens and The Soil & Seed Garden at The Farm at South Mountain.


    Stay in touch with us on www.facebook.com/ExperienceNutritionAZ and Instagram @experiencenturitionaz and tag us #experiencenutritionaz on your edible gardening and plant-based culinary creations.

    By Melanie Albert, Plant-Based Cooking Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.

  • EXPERIENCE NUTRITION: Food & Lifestyle Tip: Create Stay-at-Home Vision Board in 60 Minutes

    EXPERIENCE NUTRITION: Food & Lifestyle Tip: Create Stay-at-Home Vision Board in 60 Minutes

    While our families and friends around the world are all at home with the Coronavirus Stay-at-Home, this might be an ideal time to create a Vision Board for the future forward view of our lives. At this point, we know our lives have changed and are changing almost daily. So, this may be the time to re-evaluate and reflect on what our ideal future looks like.

    I’ve been creating vision boards for decades, nearly every year, and I have found that the process is valuable for focus and to help me reach my goals. I’ve also had the incredible opportunity to lead vision board experiences in Nosara, Costa Rica and with former NFL players!  – Melanie Albert


    Steps to Create Your Vision Board

    Gather Your Supplies

    • Quiet place for you
    • Your favorite magazines and personal photos
    • Glue stick
    • Paper and pen
    • Posterboard
    • Candle and green tea

    Vision Board Steps

    Rather than start by cutting photos from magazines, this vision board process begins with written reflections for clarity, and the creation of the visual vision board with photos and words.

    1. A Quiet Place. (2 minutes) Find a quiet place where you’ll have about an hour to focus on you. Begin by lighting a candle.
    2. Relax. (2 minutes) Close your eyes, breathe in deeply, and exhale completely 4 times.
    3. Goals. (5 minutes) Very quickly write 10 responses to the question: What are the top goals you’d like to achieve a year from now. Be creative, out-of-the box. And dream big!
    4. Top Goals. (5 minutes) Look at your list. Quickly, which goal is the most important to you? Do this again 4 more times until you have your top 5 goals prioritized.
    5. Meaning to Me. (10 minutes) Starting with your top goal, write what each means to you. Write a few keywords, a sentence, and/or paragraph.
    6. Photos and Words. (15 minutes) Look through your magazines and photos and cut out images and words for each of your goal areas.
    7. Vision Board. (5 minutes) Glue your photos onto your poster board or paper. Have fun!
    8. Positive Affirmations. (10 minutes) Create positive affirmations around your vision board, in the present tense, as if they are already happening. For instance, “I am a successful international plant-based retreat leader”.
    9. Integration. (3 minutes) Say out loud the affirmations and meanings from your vision board. Feel your future visions emotionally, and believe your future life as if you are already living your goals.
    10. Action. (3 minutes) Based on your goals, write down your top 3 actions to achieve your goals.

    If you wish, feel free to share your vision board on our newly updated Facebook page: www.facebook.com/ExperienceNutritionAZ

    By Melanie Albert, Plant-Based Cooking Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.


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    Melanie Albert 2017 Vision Board

     

     

  • EXPERIENCE NUTRITION: Food & Lifestyle Tip: Pause. Take Time for You Today!

    EXPERIENCE NUTRITION: Food & Lifestyle Tip: Pause. Take Time for You Today!

    [et_pb_section][et_pb_row][et_pb_column type=”4_4″][et_pb_text]Today, I invite you to take time for you! Over the last few weeks, with the Coronavirus stay-at-home, all of our schedules, routines, work have shifted dramatically. Our responsibilities have changed. Today, take time for you.   Just you. Take time. To do nothing. To slow down. To rest. To relax. To restore. Pause and feel what you’d like to do today, just for you. A few ideas to get started:
    • A few minutes of quiet time, simply listening to your breath.
    • Light a candle. And sit.
    • Go out in nature, and look at the sky, listen to the birds, hear the stillness of our Earth.
    • Practice yoga and really feel the poses in your body.
    • Journal a few things you are grateful for today.
    • Take a warm bath with candles, Epsom salts, and quiet, meditative music.

    A glimpse into my quiet moments of self care with candle, nature, and birds.- Melanie Albert

    I invite you to come over to our newly updated ExperienceNutritionAZ Facebook page and share a photo or your thoughts on your personal “me time”. By Melanie Albert, Plant-Based Cooking Leader, Founder & CEO, Experience Nutrition in Phoenix, Arizona. Award-winning cookbook author, speaker, corporate wellness, team building, retreat leader, and caterer.[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]