Where do you find foods with Super Powers? Do you know how to identify the most nutritious foods? For access to the most nutrient-dense foods—seasonal, local, colorful, heirloom, organic, sustainably grown—an increasing number of people are choosing to grow their own. Whether you have an acre, an urban plot, or merely a windowsill, why not plants foods in your landscape? Discover easy-to-grow rare fruits with excellent nutritional value. Includes great growing tips and resources for sourcing seeds, plants, trees.

1. EDIBLE LANDSCAPING
FOR ÜBER NUTRITION
Jeanne M. Wallace, PhD, CNC
© 2012, Nutritional Solutions • (435) 563-0053 • www.nutritional-solutions.net

2. DISCLOSURE INFORMATION
Jeanne M. Wallace, PhD, CNC
‣Indicated no relevant affiliations or financial
interests.
‣Speaker has not presented any promotional talks
to any pharmaceutical companies within the past
12 months.
‣Speaker will not discuss off-label or investigational
drug use.

3. OBJECTIVES
‣ Identify 4+ reasons home-grown edibles offer superior
nutritional value compared to produce available in grocery
stores [Hint? SCHOLAR].
‣ Name a handful of easy-to-grow-and-care-for edibles that can
be grown in rural, suburban and urban settings—from potted
plants on a balcony to semi-dwarf fruit trees in a small yard.
‣ Implement a plan to grow a few edibles using the provided
resources for (a) obtaining further knowledge about
landscaping with edibles, (b) developing gardening skills, and
(c) finding rare and heirloom edibles at specialty nurseries.

4. WE ARE LOSING
FOOD
KNOWLEDGE
4

5. POP QUIZ
1. It’s the middle of winter, long ago,
and you are in charge of ensuring your
family does not succumb to scurvy.
What animal food do you eat?
5

6. POP QUIZ
1. It’s the middle of winter, long ago,
and you are in charge of ensuring your
family does not succumb to scurvy.
What animal food do you eat?
5

7. POP QUIZ
2. Can you identify these?
6

8. POP QUIZ
2. Can you identify these?
parsnip
salsify
celeraic
fennel jicama
daikon kohlrabi 6

9. POP QUIZ
3. What fruit are these types of ?
Hint: In 1850, there were over 2,500 varieties in the U.S.
Akane Foxwhelp Spy Gold
Arkansas Black Hudson’s Golden Gem Spartan
Ashmead’s Kernel Karmijn de Sonneville Summer Rambo
Blue Permain Kingston Black Thompkins King
Bramley Lubsk Queen Tydemans Late Orange
Calville Blanc Macoun Wealthy
Chehalis Prairie Spy William’s Pride
Esopus Spitzenburg Pound Sweet Winter Banana
Fameuse Red Boskoop Wolf River
7

10. POP QUIZ
4. How many miles
does most of the food
Americans eat
travel to reach our plates?
A. 500 miles
B. 750 miles
C. 1,500 miles
D. 2,000 miles
http://food-hub.org/files/resources/Food%20Miles.pdf 8

11. POP QUIZ
4. How many miles
does most of the food
Americans eat
travel to reach our plates?
Asparagus Peru A. 500 miles
Bell peppers Netherlands
Blackberries Chile B. 750 miles
Blueberries Argentina
Cherries Chile C. 1,500 miles
Oranges Australia
Garlic China D. 2,000 miles
Tomatoes Mexico http://food-hub.org/files/resources/Food%20Miles.pdf 8

12. POP QUIZ
5. Today’s food is less
nutritious than it was
50 years ago.
A. True
B. False
9

13. POP QUIZ
5. Today’s food is less
nutritious than it was
50 years ago.
A. True
B. False
USDA Food Composition Data for 43 produce items compared
1950 to 1999 (data adjusted for differences in moisture content)
Significant declines in 6 nutrients: protein, Ca, P, Fe, B2, & vit C
Davis DR et al., J Am Co! Nutr, 2004;23(6):669-82. 9

14. Finding the Most Nutritious Food
SC H O L A R
SEASONAL
COLORFUL
HEIRLOOM
ORGANIC
LOCAL
AUTHENTIC
RIPE
Wallace, JM: SCHOLAR method to identify the most the nutritious anti-cancer foods.
© 2010, Nutritional Solutions, Logan, UT.
10

15. Finding the Most Nutritious Food
SE A SONAL
• Fall season broccoli has 2-fold higher
vitamin C
• Compared to spring grown brassicas,
autumn grown broccoli, cabbage &
turnips had ↑ levels of glucosinolates
& ↑ antioxidant capacity
• Spring-harvest spinach has higher
total phenolics and antioxidant
capacity
Wunderlich SM, et al: Int J Food Sci Nutr. 2008 Feb;59(1):34-45.
Aires A, et al: Molecules. 2011 Aug 10;16(8):6816-32.
Howard LR, et al: J Agric Food Chem. 2002 Oct 9;50(21):5891-6. 11

16. Finding the Most Nutritious Food
SE A SONAL
• Milk produced during grazing seasons
were more yellow (↑ β-carotene, lutein,
vitamin E) than in winter
• Cheese from spring pasture fed cows has
↑ CLA and omega-3 fats than in winter
• Lamb nursed from pastured ewes (vs
winter, no pasture access) had more
favorable omega-6:3 ratio & ↑ CLA
content
Agabriel C, et al: J Dairy Sci. 2007 Oct;90(10):4884-96.
Abilleira E, et al: J Agric Food Chem. 2009 Jun 10;57(11):4746-53.
Mazzone G, et al: Meat Sci. 2010 Oct;86(2):474-8.
12

17. Finding the Most Nutritious Food
C O LOR FUL
• ↑ Levels of phytonutrients & antioxidants
as produce reaches maturity
• Lycopene in tomatoes is ↑ in dark red (as
opposed to pink, yellow or orange) fruits
• Darker orange carrots are ↑ in beta
carotene
• Exposure to light post-harvest can help
develop ↑ nutrients in leafy greens
Brandt S, et al: J Sci Food Agric. 2006 Mar;86(4):568–72.
Tanumihardjo SA, et al: Exp Biol Med (Maywood). 2009 Nov;234(11):1280-6.
Navarro JM, et al: Food Chem. 2006 May;96(1):66-73. • Lester GE & Makus DJ: J Agric Food Chem. 2010;58:2980–87 13

18. Finding the Most Nutritious Food
H E I R LOOM
• Industrial foods selectively bred for non-nutritive qualities:
‣ high yield ‣ uniform ripening date
‣ large, uniform size ‣ suitable for mechanical harvest
‣ pest & disease resistance ‣ can stand long-distance transport
‣ rapid growth rate ‣ storability
• Heirloom, open-pollinated varieties: higher nutrient levels
• Diversity of cultivars = wider spectrum of phytonutrients
Halweil B: Still no free lunch: Nutrient levels in U.S. food supply eroded by pursuit of high yields. 2007 Sept;
http://www.organic-center.com/reportfiles/Yield_Nutrient_Density_Final.pdf. 14

19. Finding the Most Nutritious Food
O RG ANIC
• Review of 33 studies (908 comparisons)—
controlled for cultivar, harvesting, soil conditions
—organic foods 25-30% ↑ levels nutrients &
antioxidants, 80% ↑ phytonutrients
• Men fed Mediterranean organic diet x 14 days
21% ↑ plasma total antioxidant capacity
• Urinary pesticide markers fell to non-detectable
levels in Seattle school children eating organic
diet x 5 days
Hunter D: Crit Rev Food Sci Nutr, 2011 Jul;51(6):571-82. • Worthington V: J Alt Comp Med, 2001 Apr;7(2):161-73.
Crinnion WJ: Alt Med Rev, 2010;15(1):4-12. • Benbrook C et al: Am J Clin Nutr, 2009 Dec;90(6):1700-1.
Mitchell AE, et al: J Agric Food Chem. 2007 Jul 25;55(15):6154-9. • Di Renzo L, et al: Eur Rev Med Pharmacol Sci.
2007 May-Jun;11(3):185-92. • Lu C et al: Environ Health Perspect. 2006 Feb;114(2):260-3 & Environ Health Perspect.
2008 Apr;116(4):537-42. 15

20. WHY do organic foods have
higher nutrient levels?
• Soil Composition Commercial Ag relies on N-
P-K fertilizers only; organic Ag uses compost to
build soil fertility for full spectrum of nutrients
• Facilitated Root Uptake Herbicides/pesticides
(& low organic matter soil) kill soil organisms
essential for root uptake of nutrients
• Benefits of Pests Plants make phytonutrients
to protect from pest pressure (when pesticides
applied, lower level of these nutrients develop)
Reganold JP et al: PLoS One. 2010 Sep 1;5(9). 16

21. Finding the Most Nutritious Food
LO C AL
• Nutrient levels drop post-harvest, during shipping
& storage:
‣ SPINACH: ↓ 30% folate in 1 wk (if kept in
dark); ↓ 100% vit C in 4 days
‣ POTATOES: ↓ 50% vitamin C in 2 months, ↓
80% in 4 months
‣ FRESH PEAS: ↓ 55% vit C in 48 hrs
‣ BROCCOLI: ↓ 60% total flavonoids in 10 days
Lester GE, et al: Journal of Agricultural & Food Chemistry 2010; 58: 2980-2987.
Rickman JC, et al: J Sci Food Agric, 2007;87(6):930-44. 17

22. Finding the Most Nutritious Food
AU T H E NTIC
As Nature Intended
• Animals pasture-raised (not CAFOs)
‣ ↑ omega-3 (↓ omega-6 & total fat), ↑ CLA,
carotenoids, vitamin A & E
• Plants grown on soil
‣ ↓ carotenoids in hydroponic vs field grown greens
• Not genetically modified (safety unknown)
‣ Harm to animals eating GMO feed: DNA damage,
immune suppression, lung damage, liver failure
Daley CA, et al: Nutr J, 2010;9:10-22. • Mazzone G, et al: Meat Sci. 2010 Oct;86(2):474-8.
Kimura M & Rodriguez-Amaya DB: J Agric Food Chem. 2003;51(9):2603–7. • Dona A &
Arvanitoyannis IS: Crit Rev Food Sci Nutr. 2009 Feb;49(2):164-75. 18

23. Finding the Most Nutritious Food
R I PE
• Industrial foods are picked early to
withstand mechanical harvest & reduce
spoilage during shipping & storage
• Nutrient levels are highest at peak of
ripeness
• Vitamin C content of red peppers,
tomatoes, apricots, peaches and papayas is
highest when picked ripe from the plant
Lee SK & Kader AA: Postharvest Biol Technol. 2000; 20: 207–220.
Dumas Y, et al: J Sci Food Agric. 2003; 83: 369–382.
Heaton S. Organic Farming, Food Quality and Human Health. A Review. Soil Association, 2001. 19

24. Where to Find
the Most Nutritious Food
• Choose organic, local, seasonal, fresh, deeply
colorful
• Ask your store to carry, label, and feature
locally-grown products
• Shop at Farmer’s Markets
• Join a CSA, or Farm Share
• LocalHarvest (find what’s growing near you)
• Support restaurants that serve local foods
20

25. www.RealTimeFarms.com
21

26. www.RealTimeFarms.com
21

27. www.RealTimeFarms.com
21

28. www.LocalHarvest.com
22

29. www.LocalHarvest.com
22

30. www.LocalHarvest.com
22

31. www.LocalHarvest.com
22

32. Where to Find
the Most Nutritious Food
GROW
YOUR OWN
....YES, REALLY!
23

33. EDIBLE
LANDSCAPING
• Coined by Rosalind Creasey, 1970’s
• Use of food-producing plants in
residential (and urban) landscapes
• May combine fruit & nut trees,
berry bushes, vegetables, edible
flowers, culinary and medicinal
herbs & ornamental plants into
aesthetically pleasing designs
• In history: ancient Persian gardens,
Medieval monastic gardens, 19th c.
English gardens
© 2009, Rosalind Creasey’s front yard, used with permission
24

34. SOME
PLANNING
25

35. Planning for Success
Will It Grow? like herbs, near kitchen door)
• Climate (USDA hardiness zone & • Accessibility (e.g., raised beds &
microclimate conditions) deck containers)
• Location (6-8 hrs sunlight)
Effort Required
• Soil (drainage, pH, compost)
• Time & Care (use perennials, mulch
• Water (rainfall vs irrigation) for weed control)
Design Tips • Pest considerations (disease-
• Ornamental considerations (select resistant cultivars easier to grow
plants for beauty, winter interest) organically)
• Space (consider mature size of • Fruit drop (will it stain nearby deck
plant, use dwarf /semi-dwarf or walkway?)
varieties) • Use (plan to put up & store harvest,
• Easy access (place high-use items, share, donate to food pantry)
26

36. SOW WHAT?
• Grow what you like to eat (favorites)
• Nutritionally superior varieties
(↑ ORAC) not found in markets
• Super foods (goji berries, sea
buckthorn)
• Family heirlooms (e.g., your
grandpa’s favorite tomato)
• Cultural / ethnic favorites not
readily available in markets
27

37. WHAT TO GROW?
Dirty Dozen
Switching to organic for these can ↓ pesticide exposure by 90%
1. Apples 7. Grapes (imported)
2. Celery 8. Sweet bell peppers
3. Strawberries 9. Potatoes
4. Peaches 10. Blueberries
5. Spinach 11. Lettuce
6. Nectarines (imported) 12. Kale/collard greens
Environmental Working Group, Shopper’s Guide to Pesticides in Produce. www.ewg.org/foodnews/summary/
www.ewg.org/sites/foodnews/methodology.php2 28

38. WHAT TO GROW?
Endangered Species
Pawpaw
Elephant Heart
Plum
Cherokee Purple Tomato
Newtown Pippin
Apple
Speckled Amish Pie Moon & Stars
Lettuce Squash Watermelon
SLOW FOOD’s Ark of Taste is a catalog of 200+ especially delicious foods in danger of
extinction, being promoted by the Ark to ensure they remain in production and on our plates.
29

39. Containers
30

40. Containers
31

41. Where?
• Windowsill • Patio or deck
• Bay window • Front yard
• Hanging baskets • Back & side yards
• Front porch • Parking strip
• Balcony • Courtyards
• Fire escape • School yards
32

42. Where else?
• Rooftops of...
‣ Restaurants
‣ Grocery stores
‣ Schools
‣ Hospitals
‣ Prisons
‣ Senior centers
‣ Housing complexes
‣ Office buildings
33

43. Where else?
• Roadway medians
• Community garden plots
• Public parks
• Municipal land
• White house lawn
Produce outside the capital building in Madison, WI, is donated to the local food pantry.
(Photo: Kelly Hafermann)
A median in the Queen Anne neighborhood of Seattle. (Photo: Darrin Nordahl) 34

44. READY?
SET...
GROW!
35

45. Potted Herbs
• What: parsley, sage, rosemary & thyme
(cilantro, dill, basil and others too).
• Growing Tips:
‣ 2-4” high quality organic soil, tamp down.
Sow seeds 1/4” deep. Use a mister to water
regularly. A lid retains moisture during
germination. Plant at 2-3 wk intervals for
continuous harvest.
‣ Harvest as needed (snip top 1-2”)
36

46. Salad Greens
• What: wide variety of lettuce varieties,
mesclun, salad green mixes, chard,
spinach, kale, etc.
• Varieties: Little Gem (small romaine
suited to containers)
• Growing Tips:
‣ 2-4” high quality organic soil, tamp
down. Sow seeds 1/4” deep. Use a
mister to water regularly. A lid retains
moisture during germination. Plant
at 2-3 wk intervals for continuous
harvest.
‣ Harvest: cut & come again (snip
retaining bottom 1” of crown, or
choose outer leaves.
37

47. Blueberry
(Vaccinium sp.)
• Why: ↑↑ ORAC, #10 dirty dozen list
• Cultivars: Rubel, Duke, Little Giant, North
Sky ↑ antioxidant (low-bush varieties higher
than high-bush).
• Key Nutrients: anthocyanins, phenolics
• Size: 3-6’ shrub, does well potted
• Hardiness: zones 4-8, depend on cultivar
• Growing Tips: requires acidic soil, 4.5-4.8
pH; full sun; moist soil, mulch well
• Cultivation: higher yield w/ pollinizer
• Landscape Use: some varieties have orange
or red fall color, yellow twigs in winter
• Harvest: Jul-Aug
• Yield: ~ 10 lbs per mature bush
Prior RL, et al: J Agri. Food Chem. 1998;46:2686−2693.
38

48. Black Currant
(Ribes odoratum)
• Cultivars: Crandall black currant (clove
currant)
• Key Nutrients: anthocyanins (10x higher
than blueberries)
• Size: 4-6’ h x 3-6’ w
• Hardiness: zones 2-8
• Growing Tips: drought tolerant, shade
tolerant; alkaline soil tolerant
• Landscape Use: Clove-scented yellow
flowers in spring, red-purple fall foliage.
Makes nice hedge.
• Harvest: August
• Yield: 5 lbs per mature bush
39

49. Haskap / Honeyberry
(Lonicera caerulea)
• Cultivars: Blue Sky, Blue Belle, Blue
Moon, Blue Velvet
• Key Nutrients: anthocyanins
• Size: 3-5’ h x 3-5’ w shrub
• Hardiness: zones 3-8
• Growing Tips: neutral to mild acid pH,
well drained soil. Early blossoms not
damaged by frost.
• Cultivation: needs pollinizer
• Landscape Use: shrub
• Harvest: early spring (before strawberry)
• Yield: 10-15 lbs per mature bush 40

50. Strawberries
(Prunus tomentosa)
• Why: #3 on Dirty Dozen list
• Cultivars: Earliglow, June-bearing variety
(↑ phenolics, ↑ antioxidant activity, ↑ cancer
cell inhibition)
• Size: 12-18”
• Hardiness: zones 4-11
• Growing Tips: neutral to mild acid pH, well
drained soil.
• Cultivation: self-fertile
• Harvest: June-July
• Yield: ~ 1 pint per plant
Meyers KJ, et al: J Agric Food Chem, 2003;51(23):6887-92.
41

51. Nanking Cherry
(Prunus tomentosa)
• Fruits: 1/2” spritely, semi-tart cherry
• Size: 5-8’ h x 5-8’ w, large shrub
• Hardiness: zones 2-6
• Growing Tips: neutral to mild acid pH,
well drained soil. Early blossoms not
damaged by frost.
• Cultivation: self-fertile (fruit yield increases
with mate), well drained neutral to alkaline
soil, wind tolerant
• Landscape Use: great show of early spring
flowers, pretty winter bark
• Harvest: June-July
• Yield: 15 lbs per mature bush
42

52. Mulberry
(Morus nigra, Mora alba, Morus rubrus)
• Cultivars: Illinois everbearing (tree),
Geraldi dwarf (6’ tall)
• Key Nutrients: anthocyanins (leaves),
resveratrol (leaves)
• Size: 8-35’ tree (dwarfs available)
• Hardiness: zones 4-9, depending on type
• Growing Tips: need full sun, good soil.
Don’t prune ≥ 1.5” branches (bleed).
• Cultivation: self-fruitful
• Landscape Use: privacy screen, shade
tree, background tree in shrub border
• Harvest: mid-summer to autumn; spread
clean sheet under & gently shake tree
43

53. Sea Buckthorn
(Hippophae rhamnoides)
• Cultivars: Orange Energy, Orange
Delight, Sirola, Askola, Leikora, Sunny
• Key Nutrients: vitamins C and E, fatty
acids, protein, carotenoids, zeaxanthin,
flavonoids, plant sterols
• Size: 6-10’ shrub
• Hardiness: zones 3-9
• Growing Tips: full sun, average soil.
• Cultivation: need male & female plants
• Landscape Use: elongated silver-green
leaves, dramatic clusters of orange fruits.
Thorny branches.
• Harvest: late Aug - early Oct
• Yield: 10-12 lbs per mature plant
44

54. Jujube
(Chinese Red Date, Ziziphus jujuba)
• Cultivars: Li, Lang, GA-866, Sherwood
• Key Nutrients: vitamin C, B3, cal, mg,
fiber
• Size: small tree, 10-20’ tall
• Hardiness: zones 6-9
• Growing Tips: full sun, widely tolerant of
soils (clay, compacted), drought tolerant.
Will thrive despite neglect.
• Cultivation: self-fertile, but ↑ yield if
second variety nearby
• Landscape Use: lovely gnarled branches
with draping branches
• Harvest: late Sept - Oct
45

55. Cherry
(Amelanchier sp)
• Cultivars: Lapins & Stella (self-fertile),
Craig’s Crimson (dwarf)
• Key Nutrients: anthocyanins
• Size: semi-dwarf 8-12’, dwarf 6-8’ tall
Lapins
• Hardiness: zones 4-9
• Growing Tips: may need to net to
prevent birds eating all your cherries.
• Cultivation: some varieties not self-
fertile
• Landscape Use: fragrant blossoms in
April
• Harvest: June-July
46

56. Semi-Dwarf Apple
(Malas sp)
• Why? #1 on Dirty Dozen list!
• Cultivars:
‣ Disease resistant: William’s Pride, Spartan,
Enterprise, Jonafree, Libery, Pristine
‣ Self-fertile: Queen Cox, Anna, Braeburn
‣ Both DR/SF: Arkansas Black, Chehalis, Wolf
River
• Size: 6-15’, depends on rootstock
• Hardiness: zones 4-9
• Growing Tips: Most need cross-pollination
(plant 2 varieties). Thin heavy fruit set; needs
pruning.
• Harvest: Sept-Oct
• Yield: 1-2 bushel dwarf; 5+ bushel semi-dwarf
47

57. Plum
(Prunus spp)
• Cultivars: Hollywood (Santa Rosa type)
• Key Nutrients: anthocyanins
• Size: 15’ tall tree, can be pruned to 10-12’
• Hardiness: zones 4-9
• Growing Tips: neutral to mild acid pH,
well drained soil. Early blossoms not
damaged by frost.
• Cultivation: self-fertile
• Landscape Use: nice spring pink flowers,
foliage is deep red all summer
• Harvest: Aug-Sept
48

58. RESOURCES
49

59. 50

60. Harvest Festivals & Fruit Tasting Fairs
ONE GREEN WORLD NURSERY
October 6, 13, & 20 - 10AM - 4:30 PM
Portland, OR area
RAINTREE NURSERY
October 13, 2012, 10AM - 5PM
Seattle, WA area
51

61. USDA Hardiness Map
http://planthardiness.ars.usda.gov/PHZMWeb/
52

62. RESOURCES
Nurseries for Rare & Heirloom Edibles
①
② ⑨
③ ⑧
⑦
⑥
⑤
④
① Raintree www.raintreenursery.com ⑥ Edible Landscaping Online
② Burnt Ridge www.burntridgenursery.com www.eat-it.com
③ One Green World www.onegreenworld.com ⑦ Stark Bros www.starkbros.com
④ Pine Island www.tropicalfruitnursery.com ⑧ Oikos www.oikostreecrops.com
⑤ Hidden Springs www.hiddenspringsnursery.com ⑨ FedCo www.fedcoseeds.com
53

63. RESOURCES
Heirloom Seeds (no GMOs)
• Baker Creek Heirloom Seeds, 1,400 heirloom garden seeds, from around the world
(Branson, MO) http://rareseeds.com
• Seed Savers Exchange (Decorah, IA) www.seedsavers.org
• Peaceful Valley Farm Supply (Grass Valley, CA) www.groworganic.com
• FedCo Seeds, co-op (Waterville, ME) www.fedcoseeds.com
• Johnny’s Selected Seeds (Winslow, ME) www.johnnyseeds.com/t-Heirloom_Seeds.aspx
• Renee’s Garden (Felton, CA) http://reneesgarden.com
• Seeds of Change (Rancho Dominguez, CA) www.seedsofchange.com
54

64. RESOURCES
Build Your Gardening Skills
• The Garden Primer [2nd Ed], Barbara Damrosch (2008)
• Urban Homesteading: Heirloom Skills for Sustainable
Living, Rachel Kaplan & K. Ruby Blume (2011)
55

65. RESOURCES FOR EDIBLE LANDSCAPING
• Uncommon Fruits for Every Garden, Lee Reich (2009)
• The Edible Front Yard, Ivette Solar (2011)
• Edible Landscaping, Rosalind Creasey (2010)
• Landscaping With Fruit, Lee Reich (2009)
56

66. RESOURCES FOR URBAN & SMALL SPACES
• The Edible Balcony: Growing Fresh Produce in Small Spaces, Alex
Mitchell (2012)
• Any Size, Anywhere Edible Gardening: The No Yard, No Time, No
Problem Way To Grow Your Own Food, William Moss (2012)
• Grow Great Grub: Organic Food from Small Spaces, Gayla Trail (2010)
• Microgreens: How to Grow Nature's Own Superfood, Fionna Hill (2010)
57

67. RESOURCES
Non-Toxic Ways to Manage Pests
• Peaceful Valley Farm Supply www.groworganic.com/weed-pest-control.html
• Planet Natural www.planetnatural.com
• Garden’s Alive www.gardensalive.com
58

68. Healing Power of Nature
• “Vitamin G” (green space) & Horticultural Therapy
• Studies show our exposure to plants / green space:
‣ Improves immune response (NK function)
‣ ↓ Stress
‣ ↑ Positive emotion
‣ ↑ Recovery from illness
‣ ↑ Pain tolerance (↓ need for pain meds)
‣ ↑ Expression of anti-cancer proteins
‣ ↓ Blood sugar in diabetic patients
Park BJ, et al: Environ Health Prev Med, 2010;15(1):18-26. • Lee J, et al: Scand J Forest Res 2009;24(3):227-34.
Ohtsuka Y, et al: Int J Biometeorol. 1998;41(3):125-7. • Groenewegen PP, et al: BMC Public Health 2006,6:149-58.
59

69. Healing Power of Nature
• Potted plant in hospital room enhanced health
outcomes in patients recovering from surgery
‣ ↓ systolic blood pressure
‣ ↓ ratings of pain, anxiety, and fatigue
‣ ↑ satisfaction with hospital experience
• Bone density in women who garden = those who
weight train, and > than those who jog & do aerobics
(Turner et al., 2002)
• Activity in green areas improves mood & self-esteem
within just 5 minutes (Barton and Pretty 2010)
• 15 minute walk in nature = effect ↓ symptoms in
childhood ADHD as Rx meds
Park SH & Mattson RH: J Alt Comp Med. 2009 Sep, 15(9):975-80. • Turner LW, et al: J Women Aging. 2002;14:139–48.
Barton J & Pretty J: Environ Sci Technol. 2010;44:3947–55. • Faber Taylor A & Kuo FE: J Atten Disorders. 2009;12:402–9.
see also Lohr VI: Acta Hort (ISHS) 2011;916:159-170. 60

70. Learn to garden.
Eat real food.
Involve your community.