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Garden For Health
We usually have a garden - a really big gar-
den. It¡¯s a lot of work, no doubt, but the
rewards bring us back year after year. Some-
how the magic of plants sprouting forth from
the earth and growing into a bounty of food
helps us forget all the sweat that goes into the
whole process.
I¡¯m the grunt laborer that discs, tills, hoes,
and gets the water system going each year.
Starting seedlings indoors is a family project
early in the spring. Our boys started out first
crawling, then toddling, and finally running
and playing in the garden. They were always
good little helpers come planting and harvest
time and thankfully they are now big enough
to help with the weeding!
We compost all of our kitchen scraps and
combine them with manure to build a mas-
sive compost pile. It takes a year for the whole
thing to fully break down, turning into beau-
tiful rich black compost fertilizer. Although I
have analyzed the soil over the years with soil
test kits, there isn¡¯t much need anymore as
organic compost fertilizing makes it easy to
have nutrient rich and balanced soil.
My wife is the expert at canning, pressure
canning, freezing, drying and root cellaring
produce. To give you an idea of just how much
garden I¡¯m talking about, one year we put
about 300 pounds of potatoes and 20 varieties
of garlic into the cellar, along with bushels of
beets, carrots and onions. Last year we stored
about 100 winter squash of various types
under the stairs. In a good year we¡¯ll can 50
quarts of my favorite tomato-basil sauce and
dozens of jars of everyone¡¯s favorite bread-n-
butter pickles.
Herbs such as basil, dill, thyme, oregano,
parsley and sage are easy to grow and enjoy
fresh most of the year. Drying them is simply
a matter of hanging the plants upside down
in the pantry until they are crispy, then filling
small mason jars with our favorites.
2015 June
Pg 6 - The Sunshine Express
Health & Nurturing
Sandy Lauzon
Don¡¯t tell Bounia
Bounia had several Rain Barrels in her garden.
She kept one near the grape arbor and another
near the tomatoes. During the dry summer
months in New England the rain that was col-
lected during the wet spring months served her
well. She would have been in big trouble if her
husband had settled her in the state of Colorado,
where it is illegal to collect water that falls out
of the sky. Rain, snow, dew and any other form
of moisture is the property of the state. She
certainly would have called the local authorities
to come and remove the state property from her
driveway in the winter. Don¡¯t tell Bounia not to
water her garden that feeds her family all year
Don¡¯t tell Bounia that a canoe is safe on a lake.
She was watching her older grandchildren
paddle out to the middle of the lake with fishing
poles. Billy got a bite on his fishing line stood
up and jerked the pole, causing the canoe to
flip over tossing three cousins into the lake. She
could not swim, but waded out as far as she
could, shouting one of her favorite phrases, ¡°kid-
staday! kidstaday!¡± Billy swam in to shore, pole
and all. My brother and I swam the canoe back
to the shore. Canoeing was done for the day.
My father was a strong swimmer and diver. He
taught me and my brother both disciplines. He
never should have talked Bounia to come to
the lake to watch our accomplishments. All was
going well until my last dive. I dove into the
lake from the top of the gazebo roof and did
not come up fast enough for Bounia. This time
we were all in trouble. My father¡¯s scolding was
done exclusively in Ukrainian, loud, long, and
rapid fire so that I could understand only every
other word. My brother and I received the stan-
dard ¡°kidstaday¡±! Demonstration concluded.
indole-3-carbinol and glusinolates are found in
broccoli, chicory, Swiss chard, escarole, endive and
The flavonoids are probably the most commonly
recognized antioxidants actually referring to more
than 6,000 different molecules. Many of them are
pigments, so brightly colored foods are likely to
contain them, especially the black, blue, purple
and red fruits and vegetables such as blueberries,
cranberries, raspberries, blackberries, cherries,
grapes, peaches, eggplant, red cabbage, and red
Garden of Health
Food is our first, best medicine, and getting a rain-
bow of brightly colored fruits and vegetables is the
In Harmony
by Scott Rollins, M.D.
place to start. You
don¡¯t need to be over-
ly scientific to plan a
variety of plants for
a garden that round
out the many different
health compounds.
If you live in town
consider turning a
small part of your
yard into a garden.
You also can use pots
or buckets to grow a
significant amount of
food. Learn to create
compost as it makes
fertilizing and soil
management easier,
plus it can recycle
tons of kitchen scraps.
If you can¡¯t manage a
garden of your own,
then buy directly from
someone else who
gardens, and delight
in walking through
the soil and plants to
see where your food
came from. Look for
local producers such
as Sweet Peas out in
Palisade, or farmer¡¯s
markets. Here in our
little town of Collbran
there is a marvelous
community garden
growing this year ¨C
consider a coop with
A garden is truly a
medicine chest for
good health and there
is nothing better than
harvesting meals from
a home garden. Enjoy
fresh, seasonal,
organic produce raised by your own hands. As
we hit late summer and fall approaches, harvest
is most abundant now and the rewards of our
efforts are overflowing. It won¡¯t be long be-
fore winter and time to start dreaming of which
seeds to order for next spring.
(Scott Rollins, MD, is Board Certified with the
American Board of Family Practice and the
American Board of Anti-Aging and Regenerative
Medicine. He specializes in Bioidentical Hormone
Replacement for men and women, thyroid and
adrenal disorders, fibromyalgia, weight loss and
other complex medical conditions. He is founder
and medical director of the Integrative Medicine
Center of Western Colorado (
and Bellezza Laser Aesthetics (www.bellezzala- Call 970.245.6911 for an appointment
or more information.)
While it¡¯s true that most anything picked
straight from the garden is bound to be
good, and good for you, certain plants top
the charts when it comes to nutrition. Some
plants are more calorie dense, such as pota-
toes, while others are especially chocked full
of health promoting compounds. With a little
planning you can have a veritable preventa-
tive medicine cabinet of garden produce.
Healthy Garden Groups
Three of the main healthy compounds in
fruits and vegetables are the carotenoids,
isothiocyanates and the flavonoids, which
together help with detoxification while fight-
ing against oxidation and inflammation. High
intake of these compounds is associated with
less cancer, heart disease and other degen-
erative changes associated with aging. They
also helps us look and feel better at any age.
The carotenoids are found in red, orange,
yellow and green fruits and vegetables. They
contain more than 600 anti-oxidants includ-
ing alpha-carotene, beta-carotene, lycopene,
lutein, and astaxanthin. You can find them
in carrots, squash, apricots, sweet potatoes,
red and yellow peppers, tomatoes, spinach,
kale, collard greens, basil, paprika, cayenne,
and chili pepper.
The isothiocyanates are a group of 1,000-
plus natural molecules typically found in
cruciferous vegetables. Foods rich in these
include wasabi, horseradish, mustard, radish,
Brussels sprouts, watercress, nasturtiums,
and capers. Similar compounds, such as