growing food for hearts & minds Gardening to support rehabilitation and recovery for people affected by stroke

growing food for hearts & minds Gardening to support rehabilitation and recovery for people affected by stroke

growing food for hearts & minds Welcome Hello and welcome to growing food for hearts & minds. There are twelve different types of fruit and vegetables to grow indoors or outdoors. The foods to grow have been chosen for their added benefits to help people s rehabilitation process. This guide focuses on how growing your own food can help in the rehabilitation process for stroke survivors. This guide has been put together with the help of professionals working with people affected by stroke. Minor changes in your eating habits can lead to major changes in your health. Growing your own food can be a satisfying way to stay healthy. 2

How to use this guide There are both indoor and outdoor instructions to show you how to sow seeds and plant out. The Calendar on each page shows you when to sow, plant out and harvest. For each plant we show the added benefits to support the rehabilitation process, including: Improving diet Lowering blood pressure Helping as part of a weight-reducing diet Lowering cholesterol Providing a good source of vitamins growing food for hearts & minds 3

growing food for hearts & minds Contents 4 Page Welcome and Introduction 2 3 Personal stories 5 6 Calendar of seasonal gardening activities, when to grow and harvest 7 17 Sowing seeds indoors 19 20 Sowing seeds outdoors 21 24 Useful gardening equipment and tips 25 Frequently asked questions 26 Additional advice 27 Contacts for further information 28

Personal stories Rita s Story My stroke 2 years ago left me with a right sided paralysis, it stopped me being able to work in my garden and have the active social life I enjoyed. Gardening again has raised my morale. My love of the garden and plants has been rekindled with the help of joining a gardening group. The pleasure of seeing the seeds grow and actively participating is most rewarding. Seeing growing food for hearts & minds less mobile people flourish, lifts ones spirits, particularly when they get the confidence to get out of their wheelchair. We have grown chard, courgettes and tomatoes and have planted up a herb bed. Watching the plants grow really lifts my spirits, encourages me and increases my confidence in other aspects of my life. 5

Personal stories Neil s Story I was 52 years old when I had my stroke. After spending 3 months in hospital, I returned home to spend months sitting indoors. I still had no movement or control of my left hand and still could not walk properly on my left leg. I then decided it was time for me to take more responsibility for my rehabilitation. I had no knowledge of gardening and was a complete beginner but very quickly my enthusiasm grew as I started to appreciate the real benefits of gardening. 6 I began working on a local gardening project growing runner beans, lettuces, radishes, spring onions, beetroots, spinach and many more. I get a great deal of satisfaction from growing organic vegetables and there are also many added benefits to my health. Working outside in the fresh air gives me a feeling of well being, there is nothing nicer than having the heat of the afternoon sun on your back.

Growing tomatoes water regularly M T W T F S S Benefits: helps to regulate blood pressure good source of Vitamin C and Vitamin E can contribute to long term health. You can grow your tomato plants from seed. Look at sowing seeds indoors Growing season for tomatoes: sow plant out harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors growing food for hearts & minds 7

Calendar of seasonal gardening activities, when to grow and harvest Growing broad beans water regularly M T W T F S S 8 Benefits: helps to lower cholesterol good source of Vitamin C and Vitamin E part of a healthy diet good source of protein. You can sow broad beans directly into the ground. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for broad beans: sow harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors outdoors

Growing radishes water regularly M T W T F S S Benefits: low in fat and calories good source of Vitamin C can improve digestion part of a healthy diet. You can grow your radish plants from seed. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for radishes: sow harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors outdoors growing food for hearts & minds 9

Calendar of seasonal gardening activities, when to grow and harvest Growing lettuces water regularly M T W T F S S 10 Benefits: helpful as part of a weight reducing diet contributes to long term health calms mood. You can grow your lettuce plants from seed. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for lettuces: sow harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors outdoors

Growing beetroot water regularly M T W T F S S Benefits: helps to regulate heartbeat helps to maintain blood pressure improves the immune system. You can grow your beetroot from seed. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for beetroot: sow harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors outdoors growing food for hearts & minds 11

Calendar of seasonal gardening activities, when to grow and harvest Growing spring onions water regularly M T W T F S S 12 Benefits: helps to reduce cholesterol reduces risk of coronary disease helps to reduce blood clotting. You can grow your spring onion plants from seed. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for spring onions: sow harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors outdoors

Growing rocket water regularly M T W T F S S Benefits: helps maintain healthy digestive system helpful as part of weight reducing diet contributes to long term good health good source of iron. You can grow your rocket from seed. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for rocket: sow harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors outdoors growing food for hearts & minds 13

Calendar of seasonal gardening activities, when to grow and harvest Growing strawberries water regularly M T W T F S S 14 Benefits: helps to relieve joint pain helps to regulate serotonin and blood flow helps to build strong immune system excellent source of Vitamin C. Buy an established plant and/or propagate from runners. Growing season for strawberries: plant out harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec

Growing garlic water regularly M T W T F S S Benefits: helps to lower blood pressure helps to lower cholesterol benefits the heart. growing food for hearts & minds You can grow your garlic using cloves indoors in 1 litre pots or bigger containers outdoors. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for garlic: Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec sow indoors indoors outdoors outdoors harvest 15

Calendar of seasonal gardening activities, when to grow and harvest Growing basil water regularly M T W T F S S 16 Benefits: good for the nervous system calms and aids digestion. You can grow your basil plants from seed. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for basil: sow plant out harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors indoors

Growing chives water regularly M T W T F S S Benefits: can stimulate digestion aids digestion stimulates the appetite. growing food for hearts & minds You can grow your chives from seed. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for chives: sow plant out harvest Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors indoors outdoors outdoors 17

Calendar of seasonal gardening activities, when to grow and harvest Growing parsley Benefits: one of the most nutritious herbs good source of Vitamin C helps to regulate blood flow helps to regulate serotonin good source of iron builds resistance to infections. You can grow your parsley plants from seed. Look at sowing seeds indoors Look at sowing seeds outdoors Growing season for parsley: sow plant out harvest water regularly M T W T F S S Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec indoors indoors outdoors 18

You can grow your seeds in pots or seed trays. When your seeds begin to grow, keep them on a window sill. You will need: Container = tray or pot Sowing seeds indoors Compost Seeds 1 Choose your seeds 2 Fill container with compost Watering can, label and pen growing food for hearts & minds 19 Sowing seeds indoors

Sowing seeds indoors Sowing seeds indoors 3 Level compost with your hand 4 Sow seeds 5 Cover seeds with compost 6 Water and label 20

Sowing seeds outdoors Sowing your seeds directly in the soil. 1 Choose your seeds 2 Make a deep You will need: Long handled hand fork and trowel Seeds trench 5cm (2in) for large seeds and a shallow trench 1cm (½in) for small seeds. Flat back rake growing food for hearts & minds Watering can, label and pen The trench must be the same depth or germination will be uneven. 21 Sowing seeds outdoors

Sowing seeds outdoors seeds outdoors Sowing seeds outdoors 22 3 Sprinkle seeds thinly and evenly along the trench. 4 Fill the trench by lightly raking the soil over 5 Water regularly once seedlings Take a pinch of seeds and release a few at a time. the seeds and label. show.

Sowing seeds outdoors Sowing seeds in containers outside You will need: Container or large pot Compost 1 Choose your seeds Seeds Watering can, label and pen growing food for hearts & minds 23

Sowing seeds outdoors seeds outdoors 24 2 Fill your container ¾ full with compost. 3 Sprinkle seeds very thinly or place large seeds in the compost. 4 Cover the seeds with compost. Water and label. 5 Water regularly once seedlings show.

Useful Gardening Equipment and Tips Indoor Tools and Equipment Compost tidy keeps compost and equipment in one place Compost use seed sowing compost or multi-purpose compost Gardening gloves Trowel or scoop Watering Can small and lightweight Seeds Plant labels Marker pen Seed trays, pots or containers growing food for hearts & minds Outdoor Tools and Equipment Hand fork or hand trowel Gardening gloves Long reach lightweight hand tools for direct seed sowing in the ground. Outdoor lightweight watering can Secateurs/garden scissors Plant labels Marker pen Seeds or seedlings Containers Tips Seed tapes maybe easier to use, they are fine paper tapes with seeds at regular intervals. Plug plants can be a good choice for growing vegetables. Make sure containers have drainage holes in the bottom. You can grow any vegetable in a container of good multi-purpose compost. Sow large seeds individually in 9cm (3 inch) pots. 25

Frequently asked questions Frequently asked questions 26 Q A Q A Where can I buy seed tapes and plug plants? www.suttons.co.uk/groweasy and Dobbies Garden Centres and B & Q. Available from all good garden centres. How often should I water? Water daily until seeds germinate. Young and newly planted fruit or vegetable plants will need regular watering. Follow the watering chart on each page. Plants in containers will need more water. Q A Q A The best time to water is first thing in the morning or in the evening. Where can I find out more about tools, equipment and suggestions? www.carryongardening.org.uk Where can I find further information? www.thrive.org.uk

Additional advice For stroke patients the general advice from Dr Peter Tun (Associate Specialist, Neuro Rehabilitation) for diet includes: A low salt diets help to lower blood pressure and reduce the risk of stroke by 30 per cent. Five portions of fruits and vegetables a day are good for you because fruits and vegetables have folic acid, vitamins, antioxidants and minerals. (Avoid grapefruit juice if possible). growing food for hearts & minds Olive oil, rapeseed oil, groundnut oil in salads and used for cooking, are good choices and can replace lard and butter. Fish two to three times a week is a good source of protein, omega 3 and Vitamin D. A Mediterranean diet of salads with vegetables like onion, garlic, herbs, tomatoes and beans are healthier choices. Diabetics should follow a good diabetic diet. 30 minutes of sunshine a day on your face and arms whilst gardening outdoors, will help raise Vitamin D levels. Vitamin D has been shown to be good for positive mental health. Just 30 minutes of gardening each day is good for you. 27

Contacts for further information Contacts for further information 28 Thrive The Geoffrey Udall Centre Beech Hill Reading RG7 2AT T: 0118 988 5688 F: 0118 988 5677 E: info@thrive.org.uk W: www.thrive.org.uk and www.carryongardening.org.uk The Stroke Association Stroke House 240 City Road London EC1V 2PR T: 020 7566 0300 F: 020 7490 2686 Textphone: 020 7251 9096 Stroke Helpline If you would like information or advice about stroke contact the Stroke Helpline on 0303 303 3100 open Monday to Friday, 9am to 5pm. Email: info@stroke.org.uk The Food and Mood Handbook by Amanda Geary. Available to purchase from all good bookshops and on-line.

Liability Thrive accepts no responsibility for the consequences of any actions undertaken as a consequence of advice offered in this publication. Only attempt what is possible for you and always consult a healthcare professional before commencing a new exercise regime. All information was correct at time of going to print. Copyright All rights reserved. No part of this publication may be stored in a retrieval system or reproduced in any form whatsoever without prior agreement and written permission of the publisher. Photography Photographs copyright 2010 Thrive. Special thanks to Mr. J Broady for his assistance. Selected images on pages: front cover, 2, 3, 4, 7, 8, 9, 10, 14, 15, 16, 18 ingimage.com pages: 8, 9, 10, 11, 12, 13, 15 shutterstock.com growing food for hearts & minds 29

Notes Notes 30

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Thrive The Geoffrey Udall Centre Beech Hill Reading RG7 2AT T: 0118 988 5688 E: info@thrive.org.uk W: www.thrive.org.uk www.carryongardening.org.uk Thrive is a small national charity that uses gardening to change the lives of disabled people. Thrive is registered in the UK as The Society for Horticultural Therapy. Thrive is a registered charity number 277570 and a limited company number 1415700. Thrive 2010.