Why Gardening is Good for Your Health

May 6, 2018
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in Blog
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Have you considered starting a garden? What if you created a garden full of fresh herbs or vegetables? You will get the health benefits from gardening, and an assortment of delicious fresh produce.  If digging up your backyard sounds intimidating, or maybe you just don’t have the space for that dream garden, start small. Even potted gardening has health benefits. Below are some benefits to gardening as well as some tips to get started.

 

How does gardening benefit your health?

Increases your exposure to Vitamin D: Spending sometime outside allows your body to absorb vitamin D which can increase your calcium levels promotes healthy bones and immune system. It can also increase serotonin levels in your brain (a feel-good hormone). Just don’t forget to wear sunscreen and sunglasses!

Mood Boosting: Some studies have indicated that gardening can combat stress better than some other hobbies.

Stress Reduction Through Mental Focus: Gardening is deliberate mental focus in which you can set aside your daily problems and relax. It is so important to be able to “turn off” the stressors at work and your personal life to have the energy to tackle them head on. Reducing stress improves not only your mental health, but physical health as well. By limiting stress, you also decrease your risk of chronic diseases such has cardiovascular disease and diabetes.

Improve your nutrition: Growing your own vegetables and herbs will allow you to add variety to your plate and even provide a boost of confidence knowing you grew them yourself. Produce picked fresh from the garden will taste amazing and provide more nutrients than many of the vegetables you would purchase at the grocery store. This will also save you money since you can now check the vegetables and herbs that you are growing off of your grocery list! You may even be more likely to get your family to consume vegetables more if you let them play an active role in the gardening with you.

                                            How do I get started?                                                  

Where do you want to grow your garden? The initial step to gardening would be to decide an appropriate place to put it. If you have a huge backyard, consider finding a spot to designate to a garden. Does your front yard need some sprucing up? Plant some flowers along your house or deck. Both of these options may seem difficult if you live in a city. Fear not! There are plenty of ways to incorporate an indoor garden such as on your windowsill, or even finding lower light plants that can be placed throughout the house.  Many cities have shared planting spaces; you will rent your box/plot/area and be able to plant your vegetables, herbs, fruits, flowers and pay a nominal fee.  Find a garden near you here.

What do you want to plant? Do you want to surround yourself in beautiful flowers and scents? Look up flowers that will thrive in your chosen area. Maybe you want to start cultivating your own vegetables. Investigate the vegetables that are in season in your location.  Learn more about what is in season here.

What soil should you use? This is very important to successfully grow your plants. There are a variety of soils out there and they are all comprised of different nutrients. When you have decided on the plants you want to grow, research the types of soil they do well in. The soil is their home, and provides food for them.  Learn more about how to pick the right soil here.  

What tools do you need? When starting your first garden, you should begin small. That way you do not get overwhelmed or too out of your budget. Pick up your basic tools such as gardening gloves, a trowel, and a rake.  For community container gardening, check out this list and for larger gardens, larger equipment may be needed.  

How to maintain your garden: Make sure you know how often you have to water your plants. Some can be very temperamental. Spend some of your free time weeding so that your plants do not suffocate from outside intruders. If the weeds are overwhelming, there are fertilizers you can use. The best part is that you get to choose the fertilizers and you know exactly what you are putting on your plants.

As long as you start slow, gardening can be fun, relaxing, and budget friendly! 

B.Educated, B.Inspired, B.Komplete

References:

https://www.aarp.org/health/healthy-living/info-2017/health-benefits-of-gardening-fd.html

http://www.sound-mind.org/gardening-reduces-stress.html#.Wns75ujwbIU

https://www.thespruce.com/gardening-basics-how-to-start-a-garden-1402556

https://boktowergardens.org/calendar/vegetable-and-herb-gardening-for-central-florida/

https://www.pinterest.com/pin/224546731395708647/

https://www.bhg.com.au/vass-garden-caddy

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What Foods to Eat in the Winter

February 4, 2018
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in Blog
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Winter means colder temperatures and less hours of daylight. With more time spent inside and little exposure to sunlight, it can become a challenge to stay happy and energized. Because of this, it is crucial to stay focused on the nutrition choices that work for you during this time of the year. Seasonal Affective Disorder (SAD), a type of depression with seasonal patterns, is very common during the cold months of winter. Changes in mood, energy, focus, appetite, and sleep are normal and expected with this kind of disorder. There are many different ways that you can stay on top of your health and prevent symptoms of SAD. Staying active, eating healthy winter foods, and managing your stress are great places to start. To stay happy, healthy, and energized incorporate these winter foods into your day:

Sweet Potatoes are a great source of Vitamin A, beta-carotene, potassium, fiber. They are also packed with antioxidants. With their sweet taste and bright orange color, adding them to your meal can be fun. Also, they work well in a lot of different recipes. Whether you choose to bake, roast, or mash them, sweet potatoes are a great food to eat to keep you full and energized! Check out more recipe ideas here.

 

Brussel Sprouts are “tiny cabbages” and have a wide variety of health benefits.  When prepared with herbs, spices and some healthy oil, they taste really yummy! Brussels are full of fiber, as well as contain high levels of cancer-fighting antioxidants that can protect your DNA from oxidative damage. Try tossing them in some olive or avocado oil and roasting until lightly browned. Add some herbs like oregano, cumin, or smoked paprika.  Toss with a pinch of salt and pepper, and enjoy! For other Brussel sprout recipe ideas, click here.

Salmon contains tryptophan which is an amino-acid that is a precursor for serotonin, a neurotransmitter that is associated with positive mood regulation. Salmon also contains large amounts of omega-3 fatty acids which have been shown in some studies to help regulate depression. The fat in salmon is heart healthy and helps to reduce harmful inflammation.  Salmon can be baked, broiled, or grilled. Add your favorite marinade or season with citrus like lemon, lime and orange, and enjoy!  Check out this link for more salmon recipe ideas.

Winter Squash is full of Vitamin A and carotenoids, which have been shown to promote healthy skin as well as benefit heart health and immunity. Also rich in fiber and potassium, winter squash is a great option for many! Try all different varieties: Acorn, butternut, kabocha, and delicate squash! To learn more about squash varities, check out Epicurious, and for some yummy winter squash recipes, click here.

 

Clementines are vitamin C and fiber-packed tiny fruits.  This sweet and tart delights are great snacks for just about anywhere, anytime. Full of calcium, magnesium, phosphorous, and potassium, clementines are easy to pack and delicious to eat, Whether you’re peeling one for your morning snack or throwing them into your salad for lunch, clementines are the perfect addition to your day!  For delicious recipe inspiration, check out Saveur

 

 

Staying happy and healthy can sometimes be a challenge. Life is crazy, and there are always things to be worrying about and stressing over. Take small steps daily to keep your mind at ease and your body strong and energized. Enjoy these winter foods for your mood and overall vitality.  Your health and well-being are important to all of us here at B.Komplete!  Contact us at info@bkomplete.com to book one of our Registered Dietitian Nutritionists to help you come up with the health and wellness strategies that work, for you.  

B.Educated, B.Inspired, B.Komplete


References:

https://greatist.com/health/seasonal-winter-produce-guide

http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/the-best-winter-foods-for-kids

 

 

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HOW TO START A VEGETARIAN DIET – ARE YOU UP FOR THE CHALLENGE?

August 25, 2015
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in Blog
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Woman thinking over how to become a vegetarian

Type “becoming a vegetarian” into your favorite search engine and you are guaranteed to see a plethora of news articles, medical journals, lifestyle blogs, and social media sites filled with suggestions.  Let’s keep it simple – condensed results for you in an easy-to-follow article:

First, let’s review the benefits.  Switching to a vegetarian lifestyle can help improve personal health , sustain the environment, support animal welfare, and save money.  Whatever you believe, there is always a reason to consider trying a vegetarian diet.

If you’re reading this, then you may have thought about becoming a vegetarian at one time.  For whatever reason you couldn’t start then, we challenge you to take the venture now!  Vegetarianism is more accessible than ever, even for the busy professional. 

Here are four steps to make it happen:

Step 1 – Let’s be honest…

Before skydiving for the first time, would you calmly hop in your car and drive to the nearest airport?  Probably not; you may consider a few things like risk, personal health and cost, prior to jumping.  Similarly, if you want to become a vegetarian, consider the following:

  1. What foods do you enjoy and what don’t you like?
  2. Are you an adventurous eater or do you to stick with what you know?
  3. Do you eat in restaurants or at home?
  4. Do you cook or buy ready-to-eat meals?

Understanding your preferences will help make this work.  For example, don’t expect to become a vegan chef overnight if you don’t like cooking.  You may enjoy some ready-to-eat options instead while you ease yourself into cooking a few meals. 

Step 2 – What do you know?

There are different types of vegetarianism.  Here are the most popular:

  • “No food with a face” – Quoted from TV character Phoebe Buffay of Friends , this type of vegetarian avoids food with a face, or simply put animal meat. The technical name is lacto-ovo vegetarian, which includes eating animal byproducts like dairy and eggs, but not the animal flesh itself. 
  • One fish, two fish… – A pescatarian fuses the health benefits of fresh fish with nutrient rich plant-based foods. A pescatarian avoids all land animals like beef and poultry and may also exclude byproducts like eggs and dairy.
  • Animal hugger – Also known as vegan. This version completely omits animal product from the diet including byproducts like eggs, dairy, honey, and foods with Red40 coloring. 
  • What the heck is a flexitarian? – A newer term, the flexitarian  consumes meat less frequently and in smaller amounts. For example, a flexitarian  may eat plant-based foods only, but will eat meat on special occasions like holidays.

Which one sounds good?  Choose the best fit for you and set it as your goal.

Woman pointing out produce and vegetable options in grocery store to a man.

Step 3 – Let’s eat!

Enough thinking, let’s start eating! 

  • Tip 1 – Make your favorite already-vegetarian dishes:

Do you like sandwiches like grilled cheese and PB&J, veggie lasagna , rice and beans , tossed green salads and other potato, pasta and fruit salads, minestrone soup, or mac ‘n cheese?  If you do, good news!  These are already meat-free dishes!  

  • Tip 2 – Embrace “gateway” meat products:

While some people turn their noses up at the processed nature of faux meats, this option can be an efficient way to add protein and make a meaty dish vegetarian without losing the flavor and texture of the dish.  These products can be found in most grocery store chains, in the natural food and frozen food isles:

For more healthful vegetarian products, check out our previous post.

  • Tip 3 – Substitutions for Vegan-friendly dishes

Avoid dairy and eggs by using plant-based ingredients instead.  Items like applesauce, bananas, nut milks, flax seed, and coconut can be substituted while cooking and baking.  In addition to great taste, your foods may be healthier!  Check out conversion charts available online.

Step 4 – Nice to meet you!

To be a successful vegetarian, introduce yourself to new meals and ingredients.  Plant-based dishes can be delicious, easy to find, and healthy.

Take the Challenge

Starting a vegetarian diet can be easy to do, and can be a gradual process.  It’s helpful to have a support system in friends and family. 

To help you get started, we challenge you to take the 3-day B.Komplete Vegetarian Challenge!  All you need to do is try three breakfasts, lunches, snacks and dinners that fall within the type of vegetarian you want to become.  Use the recipe sources in this post or stick to your already vegetarian favorites.  Then, let us know how you did by leaving a comment below! 

Not willing to commit yet?  Try out Meatless Monday.  A now global movement, this  organization encourages people to “once a week, cut the meat.”  Their website has a vault of resources to help you commit to reducing overall consumption of meat.

keep calm vegetarians

Resources for you:

Vegetarianism and Sustainability – http://www.businessinsider.com/reasons-to-go-vegetarian-in-charts-2013-10

The Academy of Nutrition and Dietetics – http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/curious-about-vegetarianism

Animal Welfare – http://www.peta.org/

Money Saving Tips – http://www.nomeatathlete.com/save-money-vegetarian/

Pescatarianism – http://healthyeating.sfgate.com/start-pescatarian-diet-9760.html

Vegan Diets – http://health.usnews.com/best-diet/vegan-diet

Flexitarianism – http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/flexitarian/bgp-20056276

Recipe sources – http://allrecipes.com, http://www.marthastewart.com, http://www.vegkitchen.com, and http://www.wholefoodsmarket.com/recipe/search/vegetarian

Meatless Mondays – http://www.meatlessmonday.com/

Vegetarian Asian Blend

                 Vegan Asian Blend – Made with Tempeh

 

B.inspired, B.educated, B.Komplete!

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