Feeds:
Posts
Comments

Posts Tagged ‘gardening’

Have a Salsa Party this Summer in your backyard!

Posted in Healthy People, Uncategorized, tagged , , , , , , , , , , on April 26, 2023| 1 Comment »

Nothing is better than a fresh Ohio tomato grown in season!  Add fresh onions, peppers, and cilantro and now it’s fresh salsa!  Salsa is a versatile dish, used as a fresh vegetable dip for tortilla chips or added as a topping to grilled fish and meat dishes. 

Consider growing a salsa garden this year.  A salsa garden requires only four plants- tomatoes, onions, cilantro, and peppers. If your garden space is limited, skip the onions, and grow tomatoes, cilantro, and peppers.

Spring is the best time for planting a salsa garden.  A salsa garden may be planted on a patio in containers, raised beds or in a garden.  Be sure the garden spot receives at least six hours of sun daily.  Start planting once the danger of frost has passed.

If you are container gardening, choose deep pots for tomatoes and peppers.  Cilantro may be planted in a shallow pot, in a larger size as they need plenty of room to grow and expand. Be sure to use supports for the tomatoes and peppers whether in a container, raised bed or garden to prevent sprawling of the plants,  avoids breakage and keeps pests and disease away. Use potting soil with a 50/50 blend of potting soil and compost.

Choose tomatoes with:

  • Thick flesh (limits moisture in salsa)
  • Different varieties to produce throughout the season.
  • Prune tomatoes regularly to prevent the plant from growing out of control.
  • Trim off the lower branches to encourage air circulation around the base of the plants.

Peppers are the most challenging of the group to grow with their finicky heat requirement.  Here are a few tips for growing peppers for salsa:

  • Select between sweet and hot peppers or mix the two varieties according to your preference.
  • Peppers change color as they are ripe, pick them at any color stage.
  • Be careful with the seeds and pale colored flesh inside the hot peppers when they ripen.  Be sure to wear single use gloves when handling hot peppers to protect your hands.  These are extra hot and only add them to the salsa if you like the heat.  Otherwise, clean out the inside of the pepper and wash your hands carefully.
  • Support your peppers to protect them from wind damage.

Cilantro

  • Grows well in a shallow pot that is larger allowing it space to expand.
  • Thrives in warm weather, bring the cilantro inside when it gets cold outside.
  • Harvest frequently to prevent the plants from flowering and going to seed.

Caring for your salsa garden:

  • Water plants when there has been no rain.  Apply water at the soil level to avoid getting the plant foliage wet and water deeply to encourage plant roots to grow deep.
  • Plant marigolds around the salsa garden to keep pests off the plants.
  • Feed the plants with a good fertilizer once a month.

Health Benefits of Garden Salsa

  • Tomatoes, onions, lime juice are rich sources of Vitamin C.
  • Fiber is found naturally in plants and helps stabilize blood sugars.
  • Tomatoes contain lycopene which is linked to reducing the risk of cancer.
  • Hydrating tomatoes are 95% of water
  • Low in calories – two tablespoons of salsa is 10 calories or less
  • Healthy for your heart- cholesterol free as it is made from plants containing no cholesterol.

Make salsa with your fresh grown harvest.  It is easy and delicious.  Here is a great recipe for fresh salsa.  Anothe recipe to try is Pico de Gallo.  Enjoy growing an easy salsa garden this spring and have a salsa party this summer!

Written by:  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu

Reviewed by:  Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu

References:

MyPlate | U.S. Department of Agriculture

https://extension.illinois.edu/sites/default/files/salsa_garden.pdf

https://extension.uga.edu/content/dam/extension/programs-and-services/school-gardens/documents/3-Economic-Grow-A-Salsa-Garden.pdf

Read Full Post »

Gardening for Your Health

Posted in Healthy People, tagged , , , , , on April 13, 2023| 1 Comment »

gardening gloves

Gardening can be more than just a hobby, it can have lasting benefits for your physical health, mental health, and can help fight against some chronic diseases and cancers. In a randomized, controlled study of community gardeners, those who gardened increased their physical activity by forty-two minutes per week and ate an average of 1.4 grams more fiber daily than those who did not. They also reported lower levels of stress and anxiety. A few of the ways gardening can benefit your health include:

Increased Exercise. The CDC categorizes gardening as exercise. Gardening can exercise all the body’s major muscle groups. Physical activity during gardening such as digging, hauling, watering and harvesting can improve your physical strength, heart health, weight, sleep, and immune system. Regular exercise can also improve your brain health. Exercise can improve memory and thinking skills by reducing insulin resistance, reducing inflammation, and stimulating the release of growth factors—chemicals in the brain that affect the growth and health of brain cells.

Improved mental health. Gardening can improve your mental health by encouraging feelings of well-being, calm, empowerment, and connection. Working in school, community, and family gardens can help people of different ages, abilities, and backgrounds expand and deepen their connections with each other. Working in a garden can help you take charge and feel empowered to meet your own needs for exercise, healthy food, and beautiful surroundings. Having a routine of regularly tending a garden can provide structure to your day and is linked to improved mental health. 

Increased Vitamin D production. A scientific review of the risks and benefits of sun exposure found that controlled exposure to the sun increases Vitamin D production in the body while limiting the risks of over exposure. Vitamin D can help lower the risk of breast cancer, colorectal cancer, bladder cancer, prostate cancer, non-Hodgkin’s lymphoma, and multiple sclerosis. In addition, if your vitamin D levels are low, you can have a greater risk of developing psoriasis flares, metabolic syndrome (a prediabetes condition), type II diabetes, and dementia.

Improved Diet. In the randomized, controlled study of community gardeners, in addition to increasing their daily fiber intake, the gardeners also increased their daily fruit and vegetable consumption. The Dietary Guidelines for Americans recommend that adults consume 2 ½ cups each of fruits and vegetables per day. Fruits and vegetables contain a variety of nutrients that promote health and prevent disease, including dietary fiber. Growing your own fruits and vegetables can help encourage you to eat more produce as you harvest your efforts from gardening. 

Gardening can provide many health benefits for both the body and the mind. Increased exercise and Vitamin D production, improved diet and fiber intake, and feelings of calm, empowerment, and connection all contribute to improved mental health, physical health, and an overall sense of well-being.  So, consider adding gardening to your list of hobbies today!    

Written by Julie Weinberg, Dietetic Intern and Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Reviewed by Holly Bandy, Family and Consumer Sciences Educator, OSU Extension Stark County

Sources:

Litt, J.S., Alaimo, K., Harrall, K.K., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J., Li, K., Villalobos, A., Coringrato, E., Courtney, J.B., Payton, M. & Glueck, D.H. (2023). Effects of a community gardening intervention on diet, physical activity, and anthropometry outcomes in the USA (CAPs): An observer-blind, randomized controlled trial. The Lancet Planetary Health; 7(1): E23-E32. doi: 10.1016/S2542-5196(22)00303-5. https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(22)00303-5/fulltext

Litt, J.S., Alaimo, K., Buchenau, M., Villalobos, A., Glueck, D.H., Crume, T., Fahnestock, L., Hamman, R.F., Hebert, J.R., Hurley, T.G., Leiferman, J. & Li, K (2018). Rationale and design for the community activation for prevention study (CAPs): A randomized controlled trial of community gardening. Contemporary Clinical Trials; 68: 72-78. doi: 10.1016/j.cct.2018.03.005. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963280/

Read Full Post »

2020 Gardening During Covid-19

Posted in Healthy People, tagged , , , , on May 11, 2020| Leave a Comment »

An important seasonal topic that can continue during the COVID-19 pandemic is growing and eating fresh local produce. Good news: whether you grow a garden or not, local Ohio farmers are committed to supplying us with fresh produce during the growing season.

Vegetable gardening offers easy access to fresh, in-season produce for all ages and abilities. Ohio State University Extension suggests:

  • It’s OK to dream big and start small. Whether you grow in containers on a patio, in a school or community garden plot or in your front or back yard, make the best choices for your growing space, interest and goals.
  • Learn about the plants you would like to grow.
  • Know your local resources like your county Extension office.
  • Be familiar with potential challenges and possible solutions. Your county Extension office might have a Horticulture Hotline. If not, there’s a state-wide Ask A Master Gardener site.
  • Use food safe practices in the garden, from the garden to the kitchen and in the kitchen.
  • Enjoy yourself and your fresh produce.
  • Share your success stories and share your extra produce.   
Bee in Nasturtium

While vegetable gardening is a timeless topic, we will note a few things special to the 2020 growing season:

  • Please respect social distancing and other recommendations from the Ohio Department of Health. This is especially important at community places such as stores to purchase supplies and also when visiting and working at community garden sites.
  • Follow all previous recommendations for food safety. Although Covid-19 transmission from food has not been shown, everyone should continue to follow good hygiene practices (i.e., wash hands and surfaces often, separate raw meat from other foods, cook to the right temperature, refrigerate foods promptly) when handling or preparing foods. 
  • Most likely, different local services as well as national and international ones will be disrupted due to COVID-19. For example, we encourage gardeners to do a soil test but sites like University of Massachusetts Soil and Plant Nutrient Testing Laboratory share the following message: “All onsite work at the Soil & Plant Nutrient Testing Lab has been temporarily suspended due to concerns about the spread of COVID-19.  We are not accepting new samples for analysis at this time.  Current turnaround time is not known.”  The OSU Extension FactSheet on Soil Testing includes a list of both private and public labs and some of the labs are accepting soil samples. Please reach out directly to the labs for their current hours and services provided. Reach out to local stores and greenhouses to know their current shopping and sale practices as well.
  • Gardening offers many benefits. In 2020, we hope that your garden can offer some stress-reduction, fresh air and tasty treats!

Writer: Patrice Powers-Barker, Family and Consumer Sciences Educator, OSU Extension Lucas County.

Reviewer: Misty Harmon, Family and Consumer Sciences Educator, OSU Extension Perry County.

Links from post:

Beam, B. (2020). Directory of Lucas Food Producers. Ohio State University. Retrieved 05/08/2020 from  https://u.osu.edu/localfoodproducers/

Boggs, J.. Meyer, C., Gao, G. and Chatfield, J. (2017). Soil Testing for Ohio Lawns, Landscapes, Fruit Crops, and Vegetable Gardens. Retrieved 05/08/2020  https://ohioline.osu.edu/factsheet/hyg-1132

Darnton, J., and McGuire, L. (2014). What are the physical and mental benefits of gardening? Michigan State University Extension. Retrieved 05/08/20 from

https://www.canr.msu.edu/news/what_are_the_physical_and_mental_benefits_of_gardening

Food Safety for Consumers, Specialty Crop Producers and Marketers during Covid-19 (2020). Retrieved 05/08/2020 from

https://fcs.osu.edu/news/covid-19-updates-and-resources/food-safety-consumers-specialty-crop-producers-and-marketers

Hill, M., (5 May 2020). Considerations for vegetable gardening. Ohio State University Extension. Retrieved 05/08/2020 from https://wayne.osu.edu/news/considerations-vegetable-gardening

North Carolina State University, (2020) Handling Covid-19, Guidance for Community Gardens. Retrieved 05/08/20 from https://fcs.osu.edu/sites/fcs/files/imce/PDFs/COVID/OSU_Community%20Gardens_COVID-19_042120.pdf

Powers-Barker, P. (2018). Fresh, Safe Garden Produce, Live Smart Ohio. Retrieved 05/08/2020 from  https://livesmartohio.osu.edu/food/powers-barker-1osu-edu/fresh-safe-garden-produce/

Photos: pixabay and Lawrence, E. (2020)

Read Full Post »

Making Gardening Accessible for All

Posted in Healthy People, tagged , , on May 7, 2019| 1 Comment »

Ohio AgrAbility is part of a national program dedicated to “cultivating accessible agriculture” by “helping injured or disabled famers.” Ohio AgrAbility and the OSU Extension Family and Consumer Sciences have partnered for many years at the Farm Science Review to show how Universal Design concepts from the home can also be used in the garage, shop, barn and garden. While farming is very different from gardening, the Ohio AgrAbility program generously shares relevant information and resources to make gardening easier and more accessible to all people. This article contains ideas of resources and information that can help may gardening and yard work easier for many of us.

red wooden table with herbs growing on the top

One of many benefits of raised beds and container gardens is that they can be easier to use for individuals who have a hard time reaching to the ground. A raised bed might be designed with a wide edge to allow someone to sit while they work. Another type of raised gardening space is a garden table.  The University of Maryland Extension shares instructions for building and growing a Salad Table.

garden gloves with velcro , holding a garden hand toolErgonomic tools are designed to help people work and live better and to prevent injury. An example of an ergonomic tool is a heavy-duty work glove that has a wide strip of Velcro to attach the handle of the tool to fit inside the grip of the gloved hand. This is helpful to those who might not have a strong grip or full use of their hand. Interested in more details about tips and tools for making the garden more accessible? Read the factsheet, Gardening with a Physical Limitation.

Safety is another important feature of Universal Design and can be addressed in many ways from bright enough lighting, handrails along steps and stairs and clear wide walkways.  In the yard and garden, make sure the edges between lawns, garden beds and walkways are level and easy to see. Here is one basic example of making a minor change in the yard in order to increase the level of safety.

garden hose on walk, dog running, child on stairs

Notice the long, heavy hose? It moved with the owner to this new home from a much, much larger yard. It is laying in the walkway because that is the location of the water spigot. Humans are probably at more risk than the dog at tripping over this hose. One simple, quick solution was to design a place to “store” the hose when not in use. It could have been a hose reel or hose cart but the owner already owned a large, blue empty planter. Not pictured here is that the owner eventually purchased a shorter, light-weight expandable hose that was not only easier to store when not in use but also easier and safer to use around the yard to reach the garden beds.

photo of porch and sidewalk and hose contained in a large blue planterOne description of the elements of universal design, “is a home that fits everyone’s needs, whether they are young or old, short or tall, with physical limitations or without”. In a similar way, gardens can be designed to meet the needs of all ages and physical differences to make it a safe and enjoyable hobby for all.

Written by: Patrice Powers-Barker, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Lucas County, powers-barker.1@osu.edu

Reviewed by: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County, barlage.7@osu.edu.

Sources:

Ohio AgrAbility, (2019) Ohio State University Extension https://agrability.osu.edu/universal-design/recommendations

Farm Science Review (2019), Ohio State University https://fsr.osu.edu/

Universal Design (2019) Family and Consumer Sciences, Ohio State University Extension https://fcs.osu.edu/programs/major-program-areas/healthy-relationships/universal-design

Salad Tables (2019), The University of Maryland Extension, https://extension.umd.edu/hgic/topics/salad-tables%E2%84%A2

Jepsen, D. (2013) Gardening with a Physical Limitation, Ohio State University Extension https://ohioline.osu.edu/factsheet/AEX-983.3

 

Read Full Post »

Planting, I mean “Planning” your Vegetable Garden!

Posted in Healthy Finances, Healthy People, tagged , , , , on September 18, 2018| Leave a Comment »

“To plant a garden is to believe in tomorrow.”  – Audrey Hepburn

We’re moving into fall and eventually those long winter days and nights, so what better time to “Plan” a Vegetable Garden?”  According to Rory Lewandowski, Extension Educator, Agriculture/Natural Resources, Wayne County Ohio State University Extension, “The potential benefits of home vegetable gardening are numerous.  Successful gardens are the result of good planning, management, and careful workmanship.”

Interested in learning more about the various activities required for a successful home vegetable garden?  If you said “yes,” then you’ve come to the right place!

Why Have A Garden?

  • A well planned and a properly cared for garden can provide considerable food for family use from a small plot of land.  planting garden
  • Most home gardeners agree that “home grown” vegetables, freshly harvested, prepared, and eaten are the ultimate in fine vegetable flavor.
  • Fresh or preserved homegrown vegetables can help reduce family expenditures for food and make a valuable contribution to family nutrition.
  • Vegetable gardening can be an educational and fun activity for all individuals, families, and communities.
  • You can create real-life experiences and connections between gardening, health, cooking, food preservation, local foods, grocery stores, farmers markets, and community kitchens.
  • Good gardening results can be shared with others through vegetable exhibits at local, county, and state fairs. Gardeners find these activities exciting, fun, and challenging.

The “Favorite Fives” for a Successful Home Vegetable Garden!

  • Location – A good location provides adequate plant exposure to sunlight, fertile and well-drained soil, a nearby source of water, is close to the house, and is appropriate to the service area of the home landscape.
  • Soils – Vegetable plants grow best in a fertile, well-drained soil of loamy texture. However, most gardeners do not have such soil. Don’t overlook the aspect of soil preparation as less desirable soils can be modified with soil conditioners such as peat moss, compost, sawdust, or other available organic materials.
  • Garden Size – The garden should not be so large that the crops fail to receive proper care. Often times more high quality vegetables are obtained from small, well cared for plots than from large, neglected gardens. Don’t have any available ground?  Don’t forget about container gardening and/or community/rent-a-garden space.
  • What to Grow – More than 40 different vegetable crops can be grown in Ohio. If you’re from another state or location, check with your local cooperative extension service and/or agencies to see what’s available to you. The choice of crops depends largely upon the needs and tastes of the family and the amount of available growing space. If space is limited, consider planting crops that will be more productive.
  • The Fall Garden – Late summer or early fall plantings of vegetables that make rapid growth and mature crops before extremely cold weather sets in will enable the home gardener to extend the gardening season and get best use of the garden area.

Please refer to an excellent publication titled “Planning for the Garden” by Rory Lewandowski, Extension Educator, Agriculture/Natural Resources, Wayne County Ohio State University Extension.

Adapted by:  Janet Wasko Myers, Program Assistant, Horticulture, Ohio State University Extension, Clark County, myers.31@osu.edu

Reviewed by:  Jami Dellifield, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Hardin County, dellifield.2@osu.edu

Sources:

Planning for the Garden.  Rory Lewandowski, Extension Educator, Agriculture/Natural Resources, Wayne County Ohio State University Extension.
https://wayne.osu.edu/sites/wayne/files/imce/Program_Pages/ANR/Garden/Planning%20and%20Planting%20%20the%20Garden.pdf

Ohioline.  Ohioline is an information resource produced by Ohio State University Extension. Through Ohioline, you have access to hundreds of OSU Extension fact sheets covering a wide array of subjects such as agriculture and natural resources, family and consumer sciences, community development, and 4-H youth development.
https://ohioline.osu.edu/about

Food Safety in Gardens.  Sanja Ilic, PhD, Assistant Professor and Food Safety State Specialist, Department of Human Sciences, Human Nutrition and Melanie Lewis Ivey, PhD, Assistant Professor, Fruit Pathologist, Department of Plant Pathology.
https://ohioline.osu.edu/factsheet/hyg-1153

Read Full Post »

Giving Children the Gift of Gardening

Posted in Healthy People, tagged , , on April 16, 2018| Leave a Comment »

“There is a garden in every childhood, an enchanted place where colors are brighter, the air softer, and the morning more fragrant than ever again.”

 – Elizabeth Lawrence

Searching for more quality time with family and children?  Might they be your children, grandchildren, nieces, nephews, or students?   Want to “unplug” and become more physically active?  Are you looking to practice better health habits and eating?  Well, you can “plant these seeds” and teach children life skills, values, family history, health and other things as “more than a seed is planted in a garden.”

The benefits of gardening with children include:

  • Increasing responsibility, independence, leadership, empathygarden pic, teamwork, and problem solving as they plan, plant, and grow their garden.
  • Creating an awareness of where food comes from as they participate in the processes of growing, transporting, storing, and preparing foods.
  • Developing an understanding and appreciation of nature by interacting with soil, seeds, leaves, stems, plants, water, sun, pollinators, animals, and insects.
  • Strengthening bones and muscles by working in the garden.
  • Creating real-life experiences and connections between gardening, health, cooking, food preservation, local foods, grocery stores, farmers markets, and community kitchens.
  • Reducing stress by appreciating the “colors,” “air,” and “morning.”

School programs can benefit from gardening with youth as well. In fact, research and studies about School Gardens show the following:

  • Education acquired in the garden can increase students’ overall academic performance and learn more effectively..
  • Students who engage in school gardens show significant gains in overall grade point average, specifically in math and science.
  • Teachers believe that implementing new learning styles can help students
  • Students expand their ways of thinking or habits of mind to include curiosity, flexibility, open-mindedness, informed skepticism, creativity, and critical thinking.

You can create a “learning laboratory” by gardening with children, which will teach them about themselves, their families, communities, and life.

Some final thoughts:

“You have the chance to plant a seed of something very special in the hearts, minds, and spirits of your children as you garden together.”  – Cathy James

“Why try to explain miracles to your kids when you can just have them plant a garden.”  – Robert Brault

“To plant a garden is to believe in tomorrow.”  – Audrey Hepburn

Adapted by:  Janet Wasko Myers, Program Assistant, Horticulture, Ohio State University Extension, Clark County, myers.31@osu.edu

Reviewed by:  Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clark County, green.1405@osu.edu

Sources:

University of New Hampshire Cooperative Extension.  Gardening with Children, Every Child Belongs in a Garden.
https://ceinfo.unh.edu/Community-Gardens/Gardening-Children

Colorado State University Extension.  Department of Human Development & Family Studies.  Grandparents Raising Grandchildren, Gardening with Children.
http://www.ext.colostate.edu/grg/feature/gardening.html

University of Illinois Extension.  The Great Plant Escape
urbanext.illinois.edu/gpe/links/index.html

Rutgers Cooperative Extension.  Learning Through the Garden.
https://njaes.rutgers.edu/fs1211/

Read Full Post »

Growing Strong: Self Care and Fitness for the Gardener

Posted in Healthy People, tagged , , on October 5, 2017| Leave a Comment »

Gardening can help people stay active, provide plentiful food, and elevate mood gardenbut doing it incorrectly can lead to back pain, joint aches, and muscle strains.  Gardening can also be difficult for people with health conditions that limit movement (such as arthritis) or cause fatigue.  But with a few strategies, gardening can be a pleasurable and safe activity for all.

Each year, over 2 million people are injured during gardening or yard work activities, peaking in the spring and summer seasons.  Many of these injuries include low back pain and overuse injuries, which can be prevented or minimized.

Gardening is a year round “sport”!

The gardener must preserve in self care the year through, staying active in the dark winter months when we dreamily read seed catalogs, tending to our bodies so that when spring comes round again, we can prevent injury by cultivating our:

  • Flexibility for bending to harvest and reaching a trellis;
  • Strength for carrying buckets of compost and hoeing;
  • Endurance so you can spend entire days outside; and
  • Balance to prevent falls in precarious situations.

If exercising on its own does not call you, remember the higher vision:  garden 2

Find motivation in picturing yourself at peace in your garden.

Protecting Your Bones:  Gardening with Osteoporosis or Osteopenia (Excerpted from a newsletter of the Canadian Osteoporosis Patient Network (April 2014) & the International Osteoporosis Foundation)

Those of us with osteoporosis/-penia may worry that pain and fractures, or the fear of pain and fractures, will mean giving up our gardens.  Gardening involves walking, squatting, kneeling, digging, pulling and lifting, and all done in the fresh air.  As you hoe, plant, water and harvest, your body engages in effective weight-bearing and resistance activities that contribute to good bone health – as long as you start slowly and move safely.  For safe movement during gardening, follow guidelines and:

  • Do not participate in exercises or movement that flex or rotate the spine.
  • If you feel any new pain while gardening, stop immediately and consult with your health care provider.
  • You may need to rethink your garden to make it easier to maintain. Decide which tasks are difficult or painful. You may decide to remove or change aspects of your garden to make it safer and easier to maintain.
  • Break loads into smaller portions, carrying 2 light buckets instead of one.
  • If you need to reach down for something, try bending from the hips and keep your back straight.
  • Make sure you take regular breaks so as not to become tired and thereby increase the risk of injury.
  • Don’t hesitate to get help for specific tasks if required. Leave to others the tasks which may involve heavier lifting, or are too physically challenging. You might be surprised at how many neighbors or friends would be happy to help if asked!
  • Go slowly and don’t get frustrated – it doesn’t matter if you can’t do everything at once.

For more information, visit a Physical Therapist specializing in Bone Health.

Source:  Ohio State University Extension, 2017 Ohio Master Gardener Volunteer Conference, Growing Strong:  Self-Care & Fitness for the Gardener, Laura Ann Bergman, Physical Therapist Assistant, Ohio Health, laura.bergman@ohiohealth.com

Source:  Growing Strong:  Self Care and Fitness for the Gardener, OhioHealth Inc. 2013.  Special thanks to:  The Ohio Health Foundation for Grady Memorial Hospital for supporting the creation of this workshop and publication.

Books:
Gardener’s Fitness – Weeding out the Aches and Pains, Barbara Pearlman.
Gardener’s Yoga – 40 Yoga Poses to Help Your Garden Flow, Veronica D’Orazio.

Tools:
www.amleo.com
www.greenherontools.com

References:  The American Occupational Therapy Association at www.aota.org ; The American Physical Therapy Association at www.apta.org ; University of Virginia Cooperative Extension, Gardening and Your Health series at https://pubs.ext.vt.edu/content/dam/pubs_ext_vt_edu/426/426-065/426-065_pdf.pdf ; AgrAbility at https://agrability.osu.edu/  ; and Canadian Center for Occupational Health and Safety at www.ccohs.ca

Adapted by:  Janet Wasko Myers, Program Assistant, Horticulture, Ohio State University Extension, Clark County, myers.31@osu.edu

Reviewed by:  Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clark County, green.1405@osu.edu

Read Full Post »

How Does Your Garden Grow?

Posted in Healthy People, tagged , , , on June 12, 2017| Leave a Comment »

OSU Extension 4H clubs Highland Youth Garden Groveport ButtoneersDo you enjoy gardening? Growing your own healthy fruits and vegetables?  Looking at the beautiful flowers that you have grown? I’m sure many answered yes to these questions, but if I ask, “Do you enjoy weeding your garden?” I would probably receive a different answer!

June 13th is actually National Weed Your Garden Day!  Who would have imagined that there is a day dedicated to such an unpopular pastime!  However, the background for this day provides several good reasons that we should devote a day (or more!) to weeding our gardens.

First, weeding can lead to healthier crops.  The weeds compete with your desirable plants for water, sunlight and nutrients. This is especially important when the plants are young. If you can have your soil weed free before planting you are off to a good start.

One of the best tips for having a weed free garden is to stay in control.  Weeding for 5 – 10 minutes each day can help you keep ahead of the fast growing weeds. Be careful not to let any weeds produce seed. You can mulch between the plants to help prevent weeds from sprouting.

Weeding can also help lead to a healthier you.  Did you know that you can burn calories and work some of your muscles simply by weeding your garden? If you’d like to improve your shoulders, arms, thighs, and butt muscles, gardening could be for you!

Here is a simple calculator to help you determine how many calories you can burn while weeding. As an example, an average slice of cheese pizza contains 272 calories.  If you weigh about 150 lbs. and weed in the garden for about 45 minutes, you could balance out that slice of pizza!  You can also increase the intensity of your weeding session to have a cardiovascular workout.

So if you want healthier fresh fruits and vegetables from your own garden and the bonus of a more fit body, take the time to regularly weed your garden.

Written by:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, OSU Extension, Franklin County. Rabe.9@osu.edu

Reviewed by:  Candace J. Heer, Extension Educator, Family and Consumer Sciences, OSU Extension, Morrow County, heer.7@osu.edu

 

Sources:

https://www.nationaldaycalendar.com/days-2/national-weed-your-garden-day-june-13/

https://www.fitwatch.com/caloriesburned/calculate?descr=weeding%252520garden&mets=4.5

https://hortnews.extension.iastate.edu/1993/11-10-1993/exer.html

Read Full Post »

“Listen” to the Health Benefits of Gardening

Posted in Healthy People, tagged , , , , on April 14, 2017| Leave a Comment »

“I was just sittin’ here enjoyin’ the company.  Plants got a lot to say, if you take the time to listen.” – Eeyore from Winnie the Pooh.

Are you looking to spend more time with your family?  Want to become more physically active?  How about needing to go to a place for peace, tranquility and relaxation?  Do you need to adopt better health habits?  Well, if you take the time to stop and “listen,” gardening just might be the activity you are looking for!

The health benefits of gardening include:garden pic

  • Increasing the chances of eating the amount of produce recommended in the Dietary Guidelines for Americans.
  • Consuming more plant-based foods which are associated with less risk of obesity, diabetes, heart disease and cancer.
  • Becoming more physically active to reduce the risk of heart disease, diabetes and some types of cancer.
  • Strengthening bones and muscles.
  • Improving physical functioning in older adults: helps keep hands strong and agile.
  • Reducing stress.
  • Being around nature which has the potential to lower blood pressure and boost the immune system.

Research and studies show the following:

  • Gardening 3-5 times a week has been found to be a good strategy to combat obesity and lower stress.
  • Patients with chronic musculoskeletal pain taking part in horticultural therapy programs experience an improved ability to cope with chronic pain.
  • Children with attention deficit disorder who play in grassy, outdoor spaces have less severe symptoms than those who play in windowless, indoor settings.
  • Patients with clinical depression who participated in routine therapeutic gardening activities experienced a reduction of severity of depression and increased attentional capacity —benefits that lasted up to three months after the program ended.
  • Dementia patients who have access to gardens are less likely to display aggression or suffer injuries, and they display improved sleep patterns, balanced hormones and decreased agitation.

What are some additional benefits of Gardening?

  • Nutrition Awareness – Impacting positive food choices.
  • Environmental Awareness – Teaching children about their environment. “Gardens are often the most accessible places for children to learn about nature’s beaugard picty, interconnections, power, fragility, and solace.” (Heffernan, M. (1994).
  • Life Skills – Increasing appreciation for nature, responsibility and development of family involvement.
  • Health and Wellness – Improving the quality of life.
  • Community Building and Social Connections through Community Gardens – Developing positive and friendly interactions with neighbors.

Some final thoughts about Gardening

“Gardening simply does not allow one to be mentally old, because too many hopes and dreams are yet to be realized.” – Dr. Allan Armitage

“In the spring, at the end of the day, you should smell like dirt.” – Margaret Atwood

“The glory of gardening: hands in the dirt, head in the sun, heart with nature. To nurture a garden is to feed not just the body, but the soul.” – Alfred Austin

Yes, Eeyore, we need to “listen” because plants have a lot to say!

Written by:  Janet Wasko Myers, Program Assistant, Horticulture, Ohio State University Extension, Clark County, myers.31@osu.edu

Reviewed by:  Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clark County, green.1405@osu.edu

Reviewed by:  Pamela Bennett, Extension Educator, Horticulture, Ohio State University Extension, Clark County, bennett.27@osu.edu

Sources:

The Ohio State University.  College of Food, Agricultural, and Environmental Sciences. News:  Chow Line:  Working in garden yields multiple benefits. https://cfaes.osu.edu/news/articles/chow-line-working-in-garden-yields-multiple-benefits

The Ohio State University.  College of Food, Agricultural, and Environmental Sciences.
News:  New OARDC Garden Will Help Study Links Between Plants and Health.
https://cfaes.osu.edu/news/articles/new-oardc-garden-will-help-study-links-between-plants-and-health

 

Michigan State University Extension.  What are the physical and mental benefits of gardening?  http://msue.anr.msu.edu/news/what_are_the_physical_and_mental_benefits_of_gardening

Cornell University.  College of Agriculture & Life Sciences.  Learn, Garden & Reflect with Cornell Garden-Based Learning.
http://gardening.cals.cornell.edu

Office of Disease Prevention and Health Promotion.    https://health.gov/dietaryguidelines/

 

Read Full Post »

Thinking about Starting a Kitchen Garden? Start Small

Posted in Healthy People, tagged , , , , , , , , , , , , on May 11, 2014| 1 Comment »

Garden

USDA’s People’s Garden Initiative has some great gardening tips to help you get started. Learn how you can make having a garden a fun and positive family activity.

Visit their website http://go.osu.edu/PeoplesGarden for recipes, tips and ideas for starting a garden.

• Make It A Family Affair.
Enlist your family as you select seeds and plants. It is a fun way to spend time together. You’ll be physically active as you plant, weed and harvest your garden.
• Gardening To Fit Your Space.
A good gardening space receives at least six hours of sunlight every day. Consider container gardening on your porch or balcony if you’re low on outdoor space.
• Sowing Into Good Ground.
Mulch the soil around your plants to improve your soil quality, lock in moisture, and keep out weeds.
• Map it Out.
Start small when deciding what you would like to grow. Consider foods your family enjoys and the space you have available. If you buy starter plants (ready to put in the ground) and don’t need all of them, share with a friend. For example, you may not need six zucchini plants. Go together and buy the packets and split the costs.
• Plant Your Favorites.
Your local Cooperative Extension office is a great resource for finding out which crops are specific to your local growing region. Here are some easy-growing crops for your kitchen garden:

• Lettuce
• Onions
• Radishes
• Peppers
• Tomatoes
• Collards
• Peas
• Herbs
Herb Garden

Think Spring and Start a Garden!

Source: USDA, The People’s Garden Initiative retrieved from http://usda.gov/wps/portal/usda/?navid=PEOPLES_GARDEN
Top Photo from USDA The People’s Garden Initiative website

Additional Gardening Resources:
Ohio State University Ohio Line http://ohioline.osu.edu/ Use the search option to find helpful information.

Container Vegetable Gardening Fact Sheet http://go.osu.edu/containergarden

Growing Cucumbers, Peppers, Squash and Tomatoes in Containers http://go.osu.edu/cucumberstomatoes

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Reviewer: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension.

Read Full Post »

Older Posts »