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7 Health Benefits of Gardening

7 Health Benefits of Gardening

While some people like to get their hands dirty literally, pouring their love into soil and actually growing plants, crops, or flowers, others just shy away from the whole idea completely, concluding gardening as a gross pastime that is not for them. Health experts have actually shown that gardening is good for your health. Surprised? Don’t be. Let’s take a look at some of the ways gardening actually aids us in maintaining good health.

1. Stress Relief

Gardening allows you to be more relaxed and one with all the sunshine and fresh air. It equally boosts your immune system function while enabling you to be more productive because there’s no greater measure of one’s power to create positive change in the world than to nurture a plant from a seed to a fruit-bearing plant. Studies have shown that after a day of sitting at your desk, or after a highly stressful day, getting your hands into the dirt and nurturing your garden reduces levels of cortisol, also known as the stress hormone.

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2. Physical Activity

Gardening might just be all the workout you need. As a pleasurable and goal-oriented outdoor activity, gardening has another advantage because people are more likely to stick with it and do it often. It is important to note that the amount of exertion needed for gardening really depends on the size of the garden. Gardening is hardly like pumping iron. Unless you’re hauling wheelbarrows of dirt long distances daily, mowing or shoveling or pruning probably won’t do much for your cardiovascular fitness.

However, digging, planting, weeding, and other repetitive tasks that require strength or stretching are excellent forms of low-impact exercise. This could be more effective, especially for people who find more energetic exercise a challenge, like people who are older or suffering from a chronic disease. Besides, general activities in gardening also help to get your blood pumping.

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3. Anti-depressants

Dirt contains a natural antidepressant called mycobacterium vaccae. According to research, this particular antidepressant microbe causes cytokine levels to increase, which in turns boosts the production of serotonin. People with some mental illnesses have been advised to try horticultural therapy, a garden with a combination of fruits and vegetables as well as scented and flowering plants to nourish all the senses. From visual aesthetic appeal to the refreshing scent of fresh flowers to the nutritional benefits, succeeding at gardening also fosters a sense of confidence, satisfaction, and increases self-esteem.

Once the flowers have bloomed and the fruits have been harvested, looking back on the work that went into the gardening and landscaping will provide you with an overwhelming sense of pride, confidence, and satisfaction, which helps to deal or helps patients cope with illnesses. The overall benefits, apart from the one listed above, seem to spring from a combination of physical activity, awareness of their surroundings, cognitive stimulation, and the satisfaction derived from the work. This is why different farming techniques like the hydroponics farming system is becoming more popular in many therapy centers.[1]

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4. Healthier Food

People who grow food tend to eat healthier than those that don’t, as several studies have shown that gardeners eat more fruits and vegetables than their peers. Home gardens are likely to be filled with fresh fruits and vegetables that are organic and free of harsh chemicals, which are among the healthiest food that should be in our diets. Homegrown produce have also been reported to taste better than store-bought produce.

5. Brain Nutrition

One long-term study followed nearly 3,000 older adults for 16 years, tracking the incidence of all kinds of dementia and assessing a variety of lifestyle factors. Researchers found daily gardening to represent the single biggest risk reduction for dementia, reducing incidences by 36%. Another study estimated the risk reduction at a whopping 47%. This is because gardening involves so many of our critical functions, including learning, problem-solving, and sensory awareness, that its benefits are likely to represent a synthesis of various aspects.

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6. Hand Strength and Dexterity

As people get older, agility and strength in the hands may gradually reduce and this may limit the range of activities that are possible or pleasurable for them. Gardening, however, keeps those hand muscles vigorous and agile. Remember not to overdo it, as gardening can also cause repetitive stress injuries, tendonitis, and carpal tunnel. Practice hand-healthy gardening by using a few simple warm-ups, positioning your body comfortably and ergonomically, changing tasks frequently before strain becomes evident, and also balancing tasks between both hands also helps the brain.

7. Vitamin D

Gardening gets you out in the sun, sunlight being a good source of vitamin D. Very few foods actually contain vitamin D, which is instrumental in preventing a number of chronic illnesses, such as rheumatoid arthritis. Those with low vitamin D levels may be doubling their risk of dying of heart disease, osteoporosis, and some forms of cancer.

Gardening has a lot of positive effects on us as individuals, on the environment, and on the planet as a whole. Many now consider gardening as a form of spiritual cultural quest.[2] This, in part, is because gardening and tending the plants can be soothing and has great impact on our health. The good thing about it is that you can start small if the idea of gardening overwhelms you. You could start with a few pots of flowers, set time out to see to their care, and grow to love the soil.

Reference

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Amber McNaught

Freelance Writer

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Last Updated on June 24, 2019

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

1. Cheesy Tortellini With Ground Beef

Cheesy tortellini with ground beef

    This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

    2. Cranberry Pork Roast

    Cranberry pork roast

      Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

      3. Greens and Beans

      Greens and beans

        Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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        As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

        4. Chicken Curry

        Chicken curry

          That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

          5. Honey Sesame Chicken

          Honey sesame chicken

            Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

            6. Mushroom Spinach Stroganoff

            Mushroom spinach stroganoff

              In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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              7. Stuffed Peppers

              Stuffed peppers

                If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                8. Cilantro and Lime Chicken

                Cilantro and lime chicken

                  Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                  9. Beef Fajitas

                  Beef fajitas

                    This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                    The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                    10. Asian Chicken Lettuce Wraps

                    Asian chicken lettuce wraps

                      Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                      11. Hawaiian Chicken

                      Hawaiian chicken

                        This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                        12. Beef and Barley Stew

                        Beef and barley stewd

                          Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                          13. Meatball Soup

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                          Meatball soup

                            This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                            14. Turkey Black Bean Chili

                            Turkey black bean chili

                              Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                              15. Ham and Pinto Bean Soup

                              Ham and pinto bean soup

                                What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                Conclusion

                                With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                Featured photo credit: Google via bettycrocker.com

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