Tag Archives: how

how to create a therapy garden health benefits

how to create a therapy garden by plantpowerz

how to create a therapy garden


A therapy garden is designed to enhance the spirit, to heal, to restore, to teach, to provide a sanctuary, and to engage the senses.


Horticultural therapists suggest designing gardens that meet physical, psychological, and social needs.  Consider the following:

Colour:  Add colour for interest, beauty and to attract butterflies and bees. Consider planting cooler shades, like violet, blue and green in meditation areas.

Exercise: If space allows add winding paths, grids, labyrinth / maze, and provide handrails and rest points.

Add sculptures, water features, or features that attract attention

and encourage discussion and movement  through the garden.

Add a kitchen garden: herb, fruits, berries, and vegetable patches to improve diets and culinary skills, whilst gaining pleasure from growing and eating your own fresh organic produce.

Lighting: Add well placed solar lighting to enjoy the garden at night.

Add art, ornamental trees, shrubs and grasses to and interest and to show personality.

Create areas for quiet reflection.  Consider different levels of privacy, and if space allows accommodate individuals and groups.

Repeat colours, shapes and spacing to help calm the mind.

Safety: Consider non-toxic plants and non-slip even walkways. If space allows, paths should be at least five feet wide enough to accommodate and turn wheelchairs. To avoid glare, surfaces should not be shiny, consider tinted concrete.

Scent: Add flowers, herbs, shrubs and trees that attract butterflies, bees, birds, and other wildlife. Consider adding fragrant plants, trees and herbs, like eucalyptus, jasmine, lavender, magnolia, peppermint and rosemary.

Seating: Add chairs, walls or benches.  Consider adding sturdy seating with back and arm support for lengthy sittings.

Shade: Add tables with umbrellas, gazebos or pergolas to accommodate varying tolerances to light exposure.

Sound: Add water features: the soothing sound of a cascading waterfall calms the mind and adds life to the garden. Water features make good focal points and they entice wildlife.  Add soothing wind chimes to sound in the wind.

Special Occasions: Plant flowers to mark special occasions: plant roses for Valentines Day, Daffodils for spring, Poppies for Veteran’s Day, and so on, to celebrate.

Choose a style: urban, rural, formal, informal, Zen and so on. Avoid clutter to bring a sense of serenity.

Sustainability: Consider garden maintenance by planting some perennials, and paths and structures that do not require a lot of maintenance.

Vary heights to create a more visually appealing garden.

Wildlife: Leave uncultivated areas, like long grass in spots, to attract and shelter wildlife.


Nature improves our emotions, sense of well-being and health.  Reduces stress and promotes healing.  Stress impairs our immune system and its ability to fight infection. Time spent with nature lowers blood pressure, reduces stress and increases the absorption of Vitamin D, which is needed to get calcium into bones and strengthen the immune system.

Research done by Roger S. Ulrich, Ph.D., Director at the Center for Health Systems and Design Texas A & M University found that simply having views of nature evoked positive feelings and reduced stress. He found post-surgery patients who had views of nature recovered far more quickly and made fewer negative comments, and needed less pain medication, compared to those with a view of a brick wall.

nuts for calcium iron fiber plantbased vegan vegetarian diet

images of nuts: almonds, brazil, cashew, hazelnuts and walnuts | plantbased diet | plantpowerz

nuts: almonds, brazil, cashew, hazelnuts and walnuts | plantbased diet | plantpowerz

Nuts provide a good source of antioxidants, fibre, vitamins, and minerals.  Great for your heart – may reduce the risk of developing blood clots.  According to the Harvard School of Public Health, eating nuts and beans, in place of red meat or processed meat can lower the risk of heart disease and diabetes. Plant-based, suitable for vegans and vegetarians.   Almond milk or other nut milks are healthy alternates to dairy milk.

To maximise the health benefits, avoid sugar coated, salted or roasted nuts, and eat in moderation. A recent health publication recommends eating 4-5 servings of mixed nuts a week.  One serving is approximately ¼ cup, or 1oz, or 28 grams. Include nuts as part of a varied diet.

CAUTION: a small percent of the population, less than 2%, may be allergic to nuts.


almonds | plantbased diet |plantpowerz

almonds | plantbased diet |plantpowerz

Almonds have the highest levels of fibre and vitamin E. Contains high levels of alpha-linolenic acid (an omega-3 fatty acid) magnesium, phosphorus and zinc, and is a good source of vitamins B1 and B2.  Highly revered in Kashmir, India, believed to enhance the brain.

brazil nuts | plantbased diet | plantpowerz

brazil nuts | plantbased diet | plantpowerz

Brazil nuts are a good source for fibre, magnesium, selenium, calcium, iron, Vitamins E and Vitamins B1, Manganese, Phosphorus and copper; they are particularly high in selenium, an antioxidant, and polyunsaturated fats, particularly Omega-6.

cashew nuts | plantbased diet | plantpowerz

cashew nuts | plantbased diet | plantpowerz

Cashew nuts provide a good source of copper, iron, magnesium, phosphorus, selenium (antioxidant), tryptophan and zinc. High in vitamins B1, B6, iron, magnesium, manganese, phosphorus and zinc.  Benefits blood, bones teeth, digestion and metabolism.

hazelnuts | plantbased diet | plantpowerz

hazelnuts | plantbased diet | plantpowerz

Hazelnuts are a very good source of vitamin E and manganese.  High in fibre, vitamins B1 and B6, calcium, iron, magnesium, potassium phosphorus, zinc and antioxidants

walnuts | plantbased diet | plantpowerz

walnuts | plantbased diet | plantpowerz

High praise for walnuts: one of the highest sources for antioxidants. Walnuts provide unusually high levels of vitamin E and Ellagic acid, a natural phenol antioxidant and anti-inflammatory agent, reducing the risk of premature ageing. Walnuts are the best plant-based sources of omega-3 fatty acids.  Provides a rich source of minerals including calcium, copper, chromium, iron, magnesium, phosphorus, potassium, selenium, zinc, omega-3 and numerous tannins.

PLEASE READ  The information provided does not replace medical treatment or advice.  It is advisable to consult with your physician before taking any natural remedy, particularly if you have an existing medical condition or are pregnant or lactating. Some plants and herbal remedies react to prescription drugs. Please note natural remedies should only be taken with approval from your physician.


how to make weight loss plantbased diet drink

image of fennel seeds | plantbased diet | plantpowerz

fennel seeds | plantbased diet | plantpowerz


Three Ingredients: 1.   One tablespoon of fennel seeds (5.8 g ~ 20 calories; only seven calories from fat) 2.  One cup of boiled water 3.  Juice of one lemon

Process: Steep the fennel seeds in boiled water for at least 15 minutes (until lukewarm/tepid).  Add the lemon juice.

FOR OPTIMUM RESULTS  Best to drink on an empty stomach, and don’t eat for 30 minutes after drinking.


Not only are they tasty, liquorice flavoured and aromatic, the seeds have numerous health benefits.  Fennel seeds, along with licorice root and nettles, are historically revered for their health benefits. They are low in fat and calories, 1 tablespoon, or 5.8g ~ 20 calories, ~ only 7 calories from fat, and high in antioxidants and minerals, particularly high in manganese.


Besides being a well-known remedy for bad breath, fennel seeds have been used in traditional and preventative medicine. Helping:

~ Acidity ~ Bones (iron content) ~ Bloating ~ Blood ~ Bronchitis ~ Colon ~ Constipation ~ Coughs ~ Cramps ~ Digestion ~ Flatulence ~ Halitosis (bad breath) ~ Heartburn ~ Nausea ~ PMS (pre-menstrual symptoms) ~ Toxins (helps to remove toxins / free radicals) ~ Respiratory tract ~ Weight management ~ Water retention


The anti-inflammatory properties for natural pain management like arthritis.


Fennel helps expel gas naturally, combating flatulence and heartburn.


The antioxidant content helps remove harmful toxins, or free radicals, thereby protecting the body from infections and degenerative and ageing diseases.  Fennel is a natural diuretic. Fennel is used in traditional medicine as a natural tonic/cleanser for the kidney liver and spleen. The antioxidant and fibre content help to rid the body of potentially toxic chemicals; acting as a preventative medicine.


Fennel seeds could potentially prevent bone loss and osteoporosis.  The Journal of Molecular Medicine published a study that showed fennel seeds had a beneficial effect on bone density and mineral content.


The folate and potassium found in fennel seeds help promote a healthy cardiovascular system, and promote healthy red blood cells.


Fennel seeds – are nutrient filled detoxification herbs – loaded with minerals and vitamins: vitamins A,  B1, B2, B3, C, and E, calcium, copper,  iron, zinc, potassium, manganese, pyridoxine, riboflavin and niacin.


Fennel is low in calories and acts as a natural appetite suppressant and a diuretic purging the system of toxins by increasing perspiration and urination, which also helps with excessive water retention and aids weight loss.  The high fibre content and antioxidants help to clean the system and prevent constipation and weight gain.


Fennel seeds are usually considered herbs; they are actually the fruits of the sweet fennel plant.  Unlike Florence Fennel, Sweet Fennel has no bulb and is used like a herb instead of a vegetable (like the Florence fennel bulb).   Fennel grows well in hot climates, and often used in Indian, Italian and North African dishes to season food.


Curbs your appetite, boosts your metabolism, and helps clear your body of toxins.  Lemons are very high in vitamin C, a great antioxidant, promotes healing, and boosts the immune system.  Lemons are also natural appetite suppressants that help reduce the appetite.


The information provided does not replace medical treatment or advice. Never delay seeking medical advice.  It is advisable to consult with your physician before taking any natural remedy, particularly if you have an existing medical condition or are pregnant or lactating. Some plants and herbal remedies react to prescription drugs. Please note natural remedies should be taken with approval from your physician.

image of fennel seeds | plantbased diet | plantpowerz

fennel seeds | plantbased diet | plantpowerz