| How to Grow Vegetables in Winter Posted: 02 Jan 2021 04:00 PM PST Cold winter weather doesn't mean your vegetable garden has to be empty. In fact, vegetable gardening in the winter can be more laid-back than in warmer months since you don't have as much to tend to. The key to successful winter gardening is planting hardy vegetables that are tolerant of the cold. Fortunately, there are lots of vegetables you can choose from for your winter garden. [Edit]Planting Hardy Vegetables - Grow leafy greens during the winter. Leafy salad greens are hardy and capable of withstanding cold temperatures and frosts. To grow leafy greens for a winter harvest, plant them in the ground during the summer. Some leafy greens you can try growing are:[1]
- Plant root vegetables to harvest throughout winter. Like leafy greens, root vegetables are able to withstand winter weather conditions with enough protection. Plant root vegetables directly in the ground in late summer or early fall for a winter harvest. Some roots vegetables you can add to your winter garden are:[2]
- Try growing brassicas in your winter garden. To grow brassicas in winter, plant them in an outdoor seedbed in late spring or early summer. You can also start them indoors in seed trays or pots. If you start your brassicas indoors, transfer them into the ground outside once they grow into seedlings with a few sets of leaves. Some popular brassicas you can grow over the winter are:[3]
[Edit]Protecting Vegetables from the Cold - Install a shelter to cover your vegetables before the first frost. To keep your vegetables safe from cold and freezing temperatures, you'll need to insulate them with some kind of shelter. Whichever kind of shelter you use, make sure you put it up before the first frost. Otherwise, your vegetables may be damaged from the cold.[4]
- One kind of shelter you can use is a mini tunnel that goes over your vegetables. You can find a mini tunnel at your local gardening center, or you can make your own using metal hoops and a row cover.[5]
- Not sure when your first frost is? Look online to find the average first frost date for your area.
- Build straw-bale cold frames to protect leafy greens and brassicas. Straw-bale cold frames are shelters made with straw bales that help insulate plants from the cold. To make your frames, surround your garden beds with straw bales so they're closed off. Then, lay an old door, window, or piece of polycarbonate over the top of the bales or straw to seal the frame.[6]
- To harvest the vegetables in your cold frames, just lift the top and pull out the vegetables inside.
- Use cloches to shelter greens and brassicas as an alternative to a frame. Cloches are plastic covers that can be placed over plants. You can cover small vegetables with store-bought cloches, or you can make your own for larger garden beds. To make your own cloches, surround your vegetables with posts and slide a plastic garbage bag over them.[7]
- Lay down a thick layer of mulch to protect root vegetables from the cold. Before the first frost, cover the ground around your root vegetables with of mulch. Then, lay a sheet or gardening row cover over the mulch and root vegetables to trap in the warmth.[8]
- Popular types of mulch you can use are shredded leaves, shredded straw, and shredded bark.
- When you're ready to harvest your root vegetables, you can just lift up the sheet or row cover and dig them out of the ground.
[Edit]Caring for Your Vegetables - Water your winter vegetables sparingly. Winter vegetables don't need as much water because of the moisture they get from winter rain and snow. Also, since there's less sunlight during the winter, the soil doesn't dry out as quickly. Water your vegetables occasionally if you're experiencing a winter dry spell, or if the soil they're in is particularly dry.[9]
- Avoid watering your vegetables when it's below . If you live somewhere that has freezing temperatures all winter, make sure you thoroughly water your vegetables in the fall before winter starts.[10]
- Give your winter vegetables just one application of fertilizer. Winter vegetables don't need regular applications of fertilizer to grow. Instead, apply a fertilizer to the soil when you're planting your vegetables and then avoid adding any more for the rest of the winter. Your vegetables will be able to survive the winter off of the initial application.[11]
- Some organic fertilizers you can use are blood meal, bone meal, and cottonseed meal.
- Harvest your vegetables throughout the winter. The right time to harvest your winter vegetables depends on what kind they are and when you planted them. Check on your vegetables regularly and harvest them from their winter shelters so they don't spoil.
- Root vegetables like carrots, radishes, and beets can be harvested whenever they reach a usable size.
- Harvest leafy greens when the leaves are small or medium-sized and tender. Don't let them grow too large or they could develop a bitter taste.[12]
- Brassicas can take 10-14 weeks to mature, depending on the vegetable and variety.
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| How to Accomplish Your New Year's Resolutions Posted: 02 Jan 2021 08:00 AM PST New Year's resolutions are goals or promises that people make during the New Year holiday to try to make their upcoming year better in some way. If you find it difficult to keep your resolutions, you may be helped by the following list which is intended to help make sure you accomplish the goals you set for the New Year. [Edit]Creating Resolutions and Preparing to Begin - Brainstorm about changes and improvements you'd like to make.[1] These can be about anything, not just the big ones like quitting smoking and losing weight that many people associate with New Year's resolutions. Jot down some notes while doing the following:
- Consider how you can improve your health. Ask yourself, Can I drink more water? Quit smoking? Stop eating fast food or fried food? Become vegetarian? Exercise more?
- Consider your relationships with others. Are there ways that you can be a better spouse, parent, other family member, or friend?
- Consider your work life. Ask yourself, Can I be more successful and happier at work? Be more organized? Stop procrastinating?
- Consider ways to make a difference. Are there ways you could make a difference in the world through activism, awareness raising or promoting a cause?
- Choose one or two attainable larger goals. Look over your notes and determine what items on it are most important to you. Don't take too long choosing; often it's the things that leap out at you straight away that have the most meaning for you personally.
- Create "systems." Systems are the ways that you carry out a larger goal. You need to break down large goals into smaller actions that can are easier to carry out.[2] If you leave your larger goals too vague, you may get confused and change your mind frequently on the ways to accomplish them. This is the purpose of creating systems.
- For example: if your goal is to lose 30 pounds in the following year, you can resolve to cut out fast food, soft drinks, sugary snacks and drinks, drink more water, and walk three days a week until March, and then gradually add in two days at the gym.[3]
- Look at your list and reflect, using the SMART mnemonic. Make sure your goals are:
 - S – Specific (or Significant). This means your goals include systems for achieving them. You have specific actions that can be carried out that work toward your larger goal.
- M – Measurable. This means that the changes you see once the goal is reached is noticeable. You will feel different (better), because you are healthier, because your family or social life has improved, etc.
- A – Attainable. This means that the goal is realistic and can be reached. There are benefits to aiming high, but you don't want to aim so high that you become disappointed and discouraged from making any changes at all if you can't reach the goal you set.
- For instance, if you've never run a day in your life, don't make running a marathon your goal quite yet. Perhaps start with shorter races like a 3K or 5K, and work up from there.
- R – Relevant (or Rewarding). This means that there is a real need for your goal. You have been unsatisfied with a certain area of your life for some time, and you have a strong motivation to want to change it.
- T – Trackable. This is similar to measurable, but means that you can assess your progress throughout the process. Have you made a schedule and are you following it? Are you losing weight gradually (if that's your goal)? Are you getting along better with your loved ones? Etc.[4]
- Talk to others about your goals. Discuss your goals and why you made them with your family and friends. This step is very important!
- Ask for others' support on these goals throughout the year. If possible, team up and visit the gym or shop at the health food store together. Ask them to speak up if you slip and order a Diet Coke instead of a water, or forget another goal on your list.
- People who tell others about their goals are more likely to accomplish them, whether it's because they have extra support they need, or because they're afraid of being embarrassed if they don't accomplish them, it's hard to say.[5]
- Print out copies of your resolutions. Save a copy on each computer or electronic device you own, such as your cell phone and tablet.
- Email a copy to your work address and save it to your work computer.
- Make a smaller copy and keep it in your wallet.
- Post a copy on the outside of your refrigerator! Use bright paper so it catches your eye and don't let it get hidden behind coupons and artwork.
[Edit]Starting Your Resolutions - Create a schedule. Even more important than a specific deadline for your goals is to set a schedule of how you will reach the goal. Some goals are actually lifelong changes that you will continue after the goal is reached.
- For instance, systems for weight loss and for improving your relationships don't necessarily "end" once you've reached the goal. To keep weight off, you have to maintain the healthier lifestyle system that you created. To maintain healthy relationships, you would want to continue the things you started doing in your resolutions. So consider:
- If the goal is losing weight, be sure that you have researched a healthy amount of time to lose a certain amount of weight, and write down your exercise schedule and the changes you will make in your diet for each day.
- If you're trying to be a better parent or friend, or to be more successful at work, make a schedule of when and how you will do each thing that's on your systems list.[6]
- Start following your plan immediately. Don't wait for inspiration to strike. The best thing to do is start on January 1 and start tracking your progress.
- If your goal is to lose weight, don't say, "I'll start tomorrow." Start right away! Starting may actually be the toughest part, but once you get into a routine it should become easier.[7]
- Create accountability. Set up dates for evaluation with a mentor. This helps you to stay focused and evaluates methods for improvement.
- It's even better if you find someone who has the same resolution. If you have a friend who's also trying to lose weight, check in with each other and motivate each other. It may also help to consult with your doctor or a trainer about your progress
- Remind yourself about your goals. For every day on your calendar or schedule, write down what you will do for that day, what time you will do it, and don't forget to actually do it, no matter how busy you are.
- If your goal is losing weight, write down what you will eat, and when and how you will exercise each week.
- Focus on the process rather than the end goal. Take each step one at a time and be happy with your progress. The only way you'll get to where you want to go is to complete every small step along the way, checking it off with pride as you accomplish each step.[8]
- Remind yourself of the weight you are losing or how you are feeling healthier instead of the fact that you haven't reached a certain number of lost pounds yet. You will get there.
- Create your environment so that you will accomplish your goals. It's also good to get rid of habits that don't coincide with your goals and may contribute to you being unable to reach them.
- For example, set your running shoes next to the door. Put fruits and veggies in the front of the fridge. Get rid of the junk food and don't buy more.
- If something you regularly do for fun with family and/or friends includes eating out at places where most of the food is unhealthy, choose a different place that offer healthy meals. Or, don't eat out at all and do something else like go for a walk or a bike ride instead.
[Edit]Maintaining and Accomplishing Your Resolutions - Reward yourself. Determine ahead of time what rewards will be at small milestones of accomplishment. Have frequent small rewards and a "grand prize" for completion.
- If your goal is losing weight, you might buy new clothes to replace old ones that don't fit anymore at each milestone, and then plan a nice vacation for when you've reached your goal.
- Remind yourself of your successes. It can be hard to maintain your motivation and dedication to making a change in your life when you can't see immediate results for your efforts.
- At each low point, have faith that persisting and being consistent in reaching your goal will pay off in the long run. If you're trying to lose weight and are struggling to keep up with your workouts, just think about how each minute you exercise burns fat and gets you closer to your goal.[9]
- Face your fear of change. Fearing change often stops us from achieving a goal. Making a goal sounds good at the time, but then the fear of change surfaces. To avoid this happening to you, realize that your excuses are a way of covering up a fear of change.
- Look beyond "I can't" and start substituting this with "I can" and "I am".
- Identify your excuses for not going through with parts of your goal. By listing excuses, you can see them for what they are and move beyond the fear of change.
- Sidestep blaming other people or circumstances for not achieving your goals. If you take responsibility for achieving your goal, these external factors cannot sap your power to do what you've said you'd do.
- Recognize your self-defeating behaviors.[10] Write down the things you do out of habit that distract you from what really matters. Then, list things that you consider to be more positive and fulfilling behaviors and choices you want to make instead.
- This includes adjusting the habits mentioned in a previous step, even if they were things you once enjoyed. For instance, if are trying to lose weight and you eat out with family or friends as bonding time, either choose restaurants that offer healthy meals or decide to do something else fun together instead of eating out.
- Begin again if you slip up. Everyone encounters occasional outside stressors and events that take us out of focus on our goals. Use Monday as your day to regroup and start over if you slip and have a bad week completing your goals for any reason.
- The "Monday Campaigns" is a group of nonprofit health organizations that organize various healthy things to do on Mondays, such as "Meatless Mondays," "De-Stress Mondays," and "Move-It Mondays." Don't be too hard on yourself if you slip and remind yourself of the progress you have made. Just start over on Monday.[11]
- Lean on your support team. Whoever you've chosen to help you, be it family, friends, a life coach, therapist, or someone else, lean on them to support you through times of weakness, when you need a booster to get back on track.
- Don't expect to do this completely alone; look for other people's advice, ideas and feedback to help you keep going.[12]
- Keep a journal. Document at least one thing every single day in the following year for which you feel grateful and one sentence for the progress you have made.
- When writing, consider: What memorable moments can you draw from each day? In what ways did you grow today or find that your awareness shifted? Keeping note of this will help you to stay grounded and motivated with your goals.
[Edit]Realistic, Achievable Resolutions and Sample Template - Don't try to plan your resolutions when you're in a bad mood or pressed for time. Taking time to make a thoughtful list will make your goals easier to achieve.
- Keep a Diary of your goals. Mark when you began, and set a date to accomplish them by. Do this for every goal and try to always improve upon your previous time.
- Research your goals. Be sure you understand how to schedule your system to accomplish what you want to accomplish.
- Consider setting up a little competition with your family or friends to keep focused on a tough goal. Should the loser buy a healthy lunch? Maybe take a family vacation to a great beach if everyone hits their goals by July.
- Track the results in your diary so that you get to know you improved and feel to hard work until you reach your goal.
[Edit]Related wikiHows [Edit]References |
| How to Forgive Someone Who Has Hurt You Posted: 02 Jan 2021 12:00 AM PST It can be very challenging to forgive someone who has hurt you. However, being able to truly forgive a person for hurting you can help you to feel better and maybe even mend your relationship. Forgiving someone for hurting you has been shown to relieve stress, so you'll be doing yourself a favor in the process.[1] Learning to forgive someone can be a long and intensive process, but may be a better option then holding a grudge. [Edit]Changing Your Perspective - Let go of your resentment. If you resent the person for the harm he or she has caused, then you'll never be able to move on, both in your own life and in continuing your relationship. Accept that what has been done is done, by saying things like, "I am angry because __ broke my trust and I accept that this has happened" and "I accept what has happened and how it made me feel".[2]
- Accept what the person has done to you and recognize that you have no control over it. However, you can control how you react to the situation.
- Recognize your own flaws and possible ways you have hurt people to help you accept the wrongdoing and release your resentment. Everyone makes mistakes, and recognizing your own mistakes will help you understand the mistakes the person who hurt you.[3]
- It won't happen overnight, but the sooner you aim to let go of your resentment, the sooner it will become a priority. Focus moving forward instead of stewing.
- Examine the bigger picture. As you move on your path toward forgiveness, take a step back and think about how serious the pain that has been caused really is. Is the act truly forgivable, or is it something you won't even think about in a month? Think, "will it matter in the morning?". Only you can decide.[4]
- Include your personal morals and beliefs in your analysis of the big picture. If you are strongly against cheating, and your partner has cheated on you, then your moral compass may not allow you to forgive them. However, if you personally believe you work through infidelity, then you can move towards forgiveness. [5]
- Think of all the good in your relationship. Do you enjoy spending time with the person because they are funny or you have intelligent conversations together? Do you make a good team raising your children? Are you sexually satisfied? Make a list of all the great things about your platonic or romantic relationship with the person who has hurt you. Assess whether the good outweighs the the thing(s) they did to hurt you.[6]
- Start by noting smaller positive attributes, such as, "they take the trash out" or "they send me helpful links at work", then move into bigger positive attributes such as personality or good deeds they do.[7]
- Talk to someone about the situation. If you're feeling really hurt and upset about what happened, talking to someone else about it can help you gain some valuable perspective. Instead of mulling it over on your own or isolating yourself, talk to another person to help you gain some insight and to feel like you're less alone. You might also get some valuable advice that can help you have a better understanding of the situation, and a stronger sense of how to proceed.
- You might not want to talk with too many people and risk getting an overwhelming amount of opinions. Select a few trusted friends or family members whose opinions you highly value.
- Let time pass. Another important aspect of forgiving someone is being able to take some time to just be alone with your thoughts. If someone has really wronged you, whether your boyfriend has cheated on you or your best friend has been saying hurtful things behind your back, it's important to take some time to get space and spend some time on your own. Additionally, overtime, you might gain perspective on the situation. For example, in the moment, certain words said by your partner or friend may have seemed especially hurtful. Yet, over time and thinking them over, you might understand why they said the hurtful thing.[8]
- If you live with that person who has hurt you, you may need to find another place to stay for a while, if possible. If you don't live together, then make it clear that you need some time away from each other and that you'll reach out when you're ready.
[Edit]Talking to the Person - Think before you speak. Prepare how you want to start the conversation and what you want to say before you initiate the conversation.[9] Though you may be feeling bitter, anger, hurt, or confused, you should find a way to delicately state these emotions instead of exploding or saying something you don't really mean. Take deep breaths before and after each comment, and try to be as reasonable as possible.[10]
- Before you open your mouth to say anything, ask yourself how it will sound or come across to the other person. Your words could be hurtful towards them, and then you are in the position of forgiving and having to be forgiven.
- Try writing down exactly what you want to say, and even practice in front of a mirror, to get it exactly how you want.
- Express your feelings. As part of your conversation, tell the other person how his or her actions made you feel. Be as honest as possible, expressing the pain you have been going through.[11] Be open about your feelings to show that the person has really hurt you and that you have had a hard time dealing with it. Make eye contact and speak slowly, showing that you really mean what you say.
- Use "I statements" such as "I felt hurt when you cheated on me because I've been loyal and devoted, and I thought you felt the same way." Or, "I felt upset when you were gossiping about me because I don't think I have done anything to deserve it."
- Use the general formula of, "I felt__ when __ because __". Focus on expressing your feelings instead of the negative things they did.
- Listen to their side of the story. There are always two sides to a coin. Hear the other person out and listen to what they have to say.[12] Let the person talk without interrupting them, and try to see the situation from his or her side of the story.[13]
- To be a good listener, make eye contact, put away distractions such as your phone, and be open minded. Also, try to provide appropriate feedback by asking clarifying question or paraphrasing what they said.
- For example, after they say something, clarify and paraphrase the statement by saying, "so what you said was…"
- Do not be combative or defensive. Take deep breaths or step away from the situation if you get angry from something they say.
- Show compassion.[14] Compassion may be the last thing you want to show when you feel like you've been truly hurt. However, if you put yourself in the other person's shoes and think about how he or she may be feeling, then you may find it in your heart not to be so angry or upset with the other person. Ask question and set aside your prejudices. Really listen and open up to the person.[15][16]
- Empathy and forgiveness are tightly linked and it will be nearly impossible to forgive someone without feeling empathy for them. [17]
[Edit]Moving Forward - Take some time apart if you need it. Assess whether or not you need some physical time away from the person who hurt you. If you do, then there's no shame in saying you need a few weeks, a few months, or just that you want to be apart until you're ready for more time together. Make this clear to the person so he or she doesn't keep trying to return back to your normal relationship when you don't feel ready.[18]
- Be honest. Say something like, "I'm just not quite ready to start hanging out again. I hope you can respect that."
- Take small steps to mend your relationship. Once you're ready to move forward with the person, slowly ease back into the relationship. Things might not go back to normal right away. Hang out only once or twice a week instead of every day or hang out in groups before you do some of the more intimate, personal things you used to do together.
- If it's a romantic relationship, treat it like going on a first date. You don't have to hug, cuddle, or hold hands like you did before if you're just not ready.
- In addition to taking small steps in getting your relationship back on track, learning to fully forgive will take small steps and practice. So mending your relationship slowly will help you become better at forgiveness.[19]
- Let go of the past. Avoid dwelling on the past as you move forward with your relationship. Continuing to think about the past will limit your trust of the person, leading to a stifled relationship. You do not necessarily need to "forgive and forget"; instead forgive and learn from the experience. If your partner cheated on you and you have chosen to forgive them, understand that you can now recognize the signs of possible cheating, or you can think about what may have caused the infidelity in the first place and not let that happen again. Let each event be a learning opportunity to make your relationship stronger.[20]
- When you catch yourself dwelling on the past, focus on the present moment instead. Be mindful by taking a deep breath and focusing on exactly what is in front of you; the smell in the room, the conversation with your friend, etc…[21]
- Decide whether you can truly forgive and move on. Get real with yourself. Admit to yourself if you can't really forgive the person. Unfortunately, there may be a situation where you think you are ready to forgive someone and then realize that you're just not able to do it once you start spending time together again. If you hang out with the person and find yourself thinking about how much he or she hurt you again and again, then you may have to end the relationship.[22]
- Continuing with a platonic or romantic relationship after you have realized you are unable to forgive them is bad for both of you. You might become bitter or resent them which is unhealthy. Once you have realized that forgiveness might not be in the cards, cut the relationship off as soon as possible.
- Forgive and love yourself.[23] A crucial part of forgiveness and moving forward after you forgive is to love and forgive yourself. You are probably much harder on yourself then you are with others. You may feel unlovable or like you have been too hard on the person who hurt you.[24]
- Realize that you have done the best you could at the time and accept the events that occurred. Try to cut yourself some slack and learn to self-love by thinking kind thoughts about yourself and read self-help books.[25]
- If you have nobody to talk to and don't want or can't afford a therapist try writing or drawing your feelings out.
- Find a way to express your feelings-drawing, writing, exercise, etc.
- Kindness can be used to your advantage. Most of the time, the other party will truly recognize what damage they have caused you as they attempt to grasp the idea of someone forgiving them after what they have done.
[Edit]Warnings - Do not feel pressured to forgive someone. Forgiveness is a choice that is yours alone. Someone who pressures you to forgive them might not be worthy of your forgiveness. They should respect your decisions.
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