We hear a lot about eating our greens these days. Doing so is beneficial for a variety of reasons. *Nutrient density is often substantial in various green foods such as leafy greens, peppers, peas and cruciferous foods. Broccoli, for example, is often put on a throne in basic nutrition classes due to its nutrient profile and density.
In addition, compounds in green foods tend to support detoxification and options such as lettuces, spinach, green peas, cucumbers, and celery are water-rich foods which can help with daily hydration. The fiber in these foods can also assist digestion.
Needless to say, the green fanatics are on to something.
“Green living” can also be broader in scope. In that, it is both a practicality and a philosophy. As mentioned, food can help us detox and eliminate unneeded elements. However, it’s a lot easier for our bodies, paired with appropriate food, to work for us if we are proactive to avoid exposures to “gunk” in the first place Furthermore, this can bring about a living style that supports reduced exposure to adverse or harmful agents for ourselves and environment through consumer choice and behaviors.
We are excited to kick off a “Green Living Tip” series. Our brand ambassador and health coach, Ashley L Arnold, will be contributing key insights to keep us focused on living well and green in complement to the great Good Fat Company options.
*Nutrients = vitamins, minerals, and other compounds such as fatty acids, amino acids, and phytochemicals that are essential substances for nourishment throughout life phases.
*Nutrient density = a term used to identify or rank food based on both energy dense and richness of nutrients. Epidemiological studies support intake of foods high in micronutrients and, therefore, when health professionals are using this term, it is likely what they mean.
Green Living: Grow Your Own
Most areas across the US have outdoor farmers’ markets in full swing by now. Mid-late spring is also a great time frame to stock up on potted plants and thank a farmer for getting them started while we are at it.
There are a few benefits to growing your own (whether from seed or plants from a local farmer):
- Therapeutic aspects. This can include joy from a hobby and feeling of accomplishment, or in the case of community gardening, social inclusion. Furthermore, a 2017 meta-analysis included studies from the U.S., Europe, Asia and the Middle East and reflected “significant, positive” effect of gardening practice on health outcomes such as depression, anxiety and BMI as well as life satisfaction, sense of community, and other quality of life variables (Soga, Gaston, & Yamaura). There are also several studies available that suggest favorable effect from gardening related activities while aging and for those living in urban areas with less direct access to nature.
- Nutrient maximization. Having the ability to pick directly from the garden at peak ripeness helps ensure best nutritional value from the food source. It also avoids nutrient loss that commercial produce is subject to during transport and storage phases. In addition, there are so many varieties that have unique nutrition profiles, many of which don’t get distributed through commercial channels. The Rodale Institute provides a nice synthesis of this here.
- Reduce exposure to pesticides & contaminants. Growing your own provides greater control of what is being applied to your plants and soil as well as making a small dent in greenhouse gas emissions. Also, it reduces the risk of various cross-contaminants to which, despite recent advancements, food storage, packaging, and transport could present. Purchasing commercial organic can help with reduced exposure to certain chemical applications used in farming, but there is still some risk of unintended contamination. As highlighted here, plant life also helps to freshen up the air, toxin wise.
- Something to do with children. Engaging children with their natural environment may seem like a no-brainer, yet still, there are times we miss the mark. Giving youth a “grow your own” project can serve as a catalyst to awaken their sense of curiosity and connection to nature. Systemized research on school garden programs has suggested some level of increased engagement for students who struggle in school (Ohley, et al, 2016). Another study suggests there may also be a small, positive influence on the intake of fruits in vegetables when children participate in school gardening programs (Savoie-Roskos, Wengreen, & Durward, 2017).
- Visual beauty. Plain and simple, natural plant life in personal environment(s) can elicit positive feelings that boost a sense of happiness and favorable well-being. Not having them around can be a huge missed opportunity for overall healthful living. One review assessed negative effects from lack of or limited exposure to nature and found that the visual absence of plants can contribute to the discord (Grinde & Grindal Patil, 2009).
At the Green City Farmers’ Market in Chicago, IL, I was astounded at how many varieties of tomatoes were for sale in addition to herbs, potted plants that are decorative, and a couple other edible seedlings.
For those who don’t have access to soil-based garden space, there are still several options across aeroponic and aquaponic methods. Although not formally “organic” due to not being grown directly in soil, the method could be a healthful, sustainable plan for eager green thumb enthusiasts with limits to outdoor garden space. Dr. Andrew Weil {insert recent editorial}.
No one is saying that growing your own won’t take a little investment and work. However, most great things are worth working for.
Mini Bio Passage
Ashley runs a lifestyle health coaching service centered on evidence-based behavioral change and systematized approaches from integrative health services and healthcare. She includes functional health assessment tools that support setting more clear, realistic goals that are tailored to each client. She appreciates the products and mission of Good Fat Company due to the emphasis on whole-food, nutrition-rich products without processed additives or fillers. Also, that the product line is applicable across dietary spectrums from vegan to paleo and most anywhere in between. Further information can be found at www.ashleylarnold.com.
References:
Grinde, B. & Grindal Patil, G. (2009, Sep). Biophilia: Does Visual Contact with Nature Impact on Health and Well-being?. International Journal of Environmental Research and Public Health, 6(9), 2332-2343.
Lee, S. (2017, Jul 13). Why Indoor Plants Make You Feel Better. NBC News, Better. Retrieved from https://www.nbcnews.com/better/health/indoor-plants-can-instantly-boost-your-health-happiness-ncna781806.
Ohley, H., et al. (2016, Mar 25). A Systematic Review of Health and Well-being Impacts of School Gardening: Synthesis of Quantitative and Qualitative Evidence. BMC Public Health, 16(286).
Mesenburg, M. (2013, Oct 17). Why Local Food is Better For You. Retrieved from https://rodaleinstitute.org/why-local-food-is-better-for-you/.
Savoie-Roskos, M. R., Wengreen, H. & Durward, C. (2017, Feb). Increasing Fruit and Vegetable Intake Among Children and Youth through Gardening-based Interventions: A Systematic Review. Journal of the Academy of Nutrition and Dietetics, 117(2), 240-250.
Soga, M., Gaston, K. J., & Yamaura, Y. (2017, Mar). Gardening is Beneficial for Health: A Meta-Analysis. Preventive Medicine Reports, 5, 92-99.
