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Tag: green living

  • I Had Dinner With Over 100 Strangers. Here’s What I Learned – Garden Therapy

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    Meetup apps are springing up left and right, promising you friendship in a time when many people struggle to build new connections. After attending multiple meetups, I can safely say they’re not what you expect. You may not meet your best friend, but you can expect to get social in new ways.

    A few months ago, I shared my experience of meeting strangers for coffee in my newsletter. And it sure got a lot of responses.

    In 2025, met over 100 strangers by sitting down for coffee or dinner. While I wish I were so friendly-looking that I just met all these people single-handedly, I met them through various meetup apps.

    Chances are, you’ve also received ads for these apps. They promise carefully curated meetups, where you can meet with strangers and form new connections.

    These meetup apps have been growing in popularity, most likely as a result of the loneliness that emerged from the pandemic. From working remotely to losing friendships, people were craving connection.

    I was not alone in that. Seeing these apps advertised made me think, “When is the last time I made any new connections?”

    So I signed up. And ended up loving it so much, I went to as many meetups as I could. I ended up meeting people that I now consider some of my closest friends. But this didn’t happen immediately.

    spring planting party

    How It Works

    There are different apps and websites, and they all work a little bit differently. The two apps that I have used the most are Timeleft and Kin. And they both work approximately the same way.

    You start off by filling in your profile with basic info about yourself. This will help the group facilitators pair you with other people they think you’ll hit it off with.

    Timeleft focuses on dinners, while Kin focuses on coffee meetups. You’ll be notified of your date and time for your meetup, but you won’t receive the details of who will be attending. You don’t do any planning or networking ahead of time. You simply show up.

    And yes, it can be a little awkward at first. But there are typically a person or two in the group who have done this before and don’t mind steering the conversation.

    So here’s what I’ve learned from doing this over the course of a year.

    Everyone is Here for Their Own Reason

    The people who join these groups are from all walks of life. While the app will create a group based around commonalities (age, interests, etc.), you’re still going to meet people you wouldn’t normally interact with. And that’s a good thing.

    I’ve encountered those who are married, single, new to the country, have kids who have recently left the nest. Some are foodies who use this as a way to try out different restaurants and have stimulating conversation while they’re at it.

    Some people want to make new connections and deeper friendships. Which is why I was there.

    There’s a huge lack of commitment, which is really nice if you look at it the right way. Come into the experience knowing that it’s very casual. Most of the people are comfortable just showing up and having these dinners. They find them as a way to feel connected without having to go with a partner or a friend.

    It’s important to remember that not everyone is looking to get the same experience out of this. Go in with the expectation to meet new people and have some dinner. And something will arise from it, should there be a desire from the participants.

    Friends gathered at Friendsgiving

    It’s Easier to Meet People in a Group Setting

    Being in a group dynamic is much less intimidating than trying to meet with people one-on-one. You don’t have to worry about continuously keeping up the conversation. But the group must be a small enough size, and the meeting should be intentional.

    Compare this to a party where you don’t know many people; it can be hard to mingle because there are no forced introductions. I consider myself a fairly social person, and I still find it really hard to make connections if I only know the host or a couple of people.

    Having an activity to do while you chit-chat also helps to ease any awkwardness. It can be as simple as sipping a coffee or eating dinner, but I have gone to other group activities like hikes, paint and sip at a brewery, skiing, and karaoke. I’ve heard of board game groups and others based around practicing Spanish.

    There is a group-related activity that relates to your existing interests. The activity is simply the reason for you all to get together and give you something in common.

    A Replacement for Third Spaces

    Don’t go into this experience trying to find a deep connection. Yes, this can organically arise from the experience of constantly meeting with strangers, but I have found that these meetups are more like a replacement for a third space.

    Third spaces are a place to go that’s separate from the home and work, and are a place for you to get social and build community. Think of libraries, coffee shops, churches, gyms, legions, bars, and parks. Ideally, you shouldn’t have to pay much to spend time there. Unfortunately, affordable third spaces are getting hard to come by. And fewer people are being social in third spaces.  

    These meetups provide a place to meet and arrange all the details on your behalf. All you have to do is show up, making it low commitment. Go in with a desire to interact with people, and you’ll get something out of the experience.

    I already have many deep friendships, many of which I maintain on a regular basis. But what I didn’t have was the opportunity to go out for dinner on a Thursday night and sit with a group of strangers.

    At the end of it, I could say goodnight and go on about my business. It allows me to sit in a social environment as someone who works from home.

    Don’t worry about trying to get to the “meat” of conversation too quickly, and form these deep connections. These meetups are about having a casual place to go and to feel less pressure in social settings.

    people sitting and drinking coffee in Park and Tilford Garden

    You’ll Be Pleasantly Surprised

    If you go in with all of the above as your mindset, you’re starting in a really good place. You’re going to get out of the house, be a little social, meet with some hopefully like-minded people, and then be on your merry way.

    And if something else arises out of that, amazing.

    I met a woman at one of the coffee meetups, and she and I have become really close. I now consider her one of my best friends.

    I’ve also met a large group of people (about 20-30 people) with whom I now routinely go out for a variety of activities. We do karaoke on a regular basis and go out for dinner. I’m also in a skiing group that meets up regularly in the winter.

    Most of the people I have met are activity partners, but a few have become really close friends. So if you’ve gone to a few dinners or meetups, I encourage you to keep trying. You’ll find the people you’re meant to click with.

    Meetup Apps to Try

    My Experience With Timeleft

    After you sign up and fill in a bit about yourself, Timeleft will take over and schedule a dinner for you, matching you with a group of six or so strangers.

    What I like about the app is that they obviously have local people in place to help with scheduling. They book the restaurant for you, and you won’t know who you’re meeting or where you’re meeting until the day of the dinner.

    I found it to be a great way to get out of the house in a low-commitment, social environment. When you’re having dinner, you’re sitting right next to these strangers, and conversation will flow.

    I’ve had some dinners where I don’t love some of the ideas being discussed or where the flow of dinner feels a little bit uncomfortable. But of course, that’s going to happen when you’re regularly meeting with strangers.

    Dinner has a certain level of intention, since people must put in the effort of going to a restaurant and contributing their time, money, and effort to get to know other people. People show up with a level of openness.

    In total, I went to 11 dinners in 2025, so I found the experience quite amazing. I would highly recommend it if it’s available in your city (it’s in 200+ cities and 52 countries). Besides dinner, you can also meet for drinks or runs.

    I Had Dinner With Over 100 Strangers. Here’s What I Learned

    My Experience With Kin

    If dinner feels a little too intense, I’ve done the exact same thing through Kin and met up with a group of people for coffee. Coffee meetups definitely feel more casual than dinner. Kin has the same structure as Timeleft, where they will arrange everything for you, giving you a place and time to meet.

    You begin by taking a quick questionnaire, which they will use to help match you with those of your age and personality. Groups can range from 4 to 7 people.

    From Kin, I’ve made some of my closest friends. I found people that I connected with quickly, and planned to hang out with them immediately.

    I’ve also met people that I encounter again at another coffee, or even dinner through Timeleft. It’s great because I can follow up on our earlier conversations!

    Kin is currently only available in ten cities, but I hope it continues to expand because I think it’s a really great low-stakes, affordable option for those interested in community building.

    Other Meetup Apps to Try

    I have not given these apps a try, but I wanted to include them in case they were more available in your city or had features you’d be interested in. All of them seem to be a little different.

    • Group Vibes: Very similar to Timeleft and Kin, Group Vibes will match you with like-minded people and schedule a meetup in a café or restaurant. It’s currently available in 40 cities and 15 countries.
    • RealRoots: RealRoots is another match/group meetup app, but specifically designed for women. It also includes a RealRoots guide at the meetup, who will help to lead the conversation. You then have the option to continue with the group for 6 weeks, where they will continue to reserve and organize meetups.
    • Bumble BFF: based on their popular dating app, Bumble BFF is a swiping app designed specifically to meet friends. It requires you to make a profile and swipe through to find matches based on other people’s profiles. You initiate conversations and meetups.
    planting party friends with their finished containers

    I hope this plants a seed to step outside of your comfort zone. If you’re looking to meet new people, this could be a great, low-stakes option to do so. If you’ve tried one of these apps before, let me know in the comments.

    More Ways to Build Community

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    Stephanie Rose

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  • Accessible Gardening: Creating a Garden That Supports YOUR Body – Garden Therapy

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    Gardening is a joyful, therapeutic activity that everyone should be able to enjoy, no matter their capabilities. Accessible gardening allows you to create a space that works for you in a judgment-free zone. Here’s how to make gardening easier on the body and the mind.

    We often talk about gardening being one of the most accessible hobbies. You can do it with relatively no experience, get free or low-cost supplies, enjoy it year-round, and find tons of support online.

    But we don’t often talk about how physical gardening can be. I can get a serious arm workout just by using pruners for a half hour or work up a sweat with the number of times I squat while picking weeds.

    Gardening is especially tough on the body for those of us who may be working with physical disabilities or aging bodies. Or, if you’re like me, both.

    I’ve had to change my approach to gardening over the years to accommodate my body’s needs. As I’ve settled into my new house, I incorporated an accessible garden design to make things easier and hopefully allow me to garden for many years to come.

    Let me show you how you can make your own accessible garden.

    alternative lawn five-spot floweralternative lawn five-spot flower
    My wildflower lawn requires no mowing or watering, requiring less energy from me.

    Letting Go of Expectations

    Thanks to social media, we can see what other people are doing in their gardens at all times. I see people starting their seeds indoors in January when I’m still in recovery from the holidays. People are boasting about all the bulbs they want to plant when I can hardly bend over and put two packs of bulbs in the ground.

    There are a lot of “shoulds” in gardening. You should be planting native species to support your local environment. If you don’t mow your lawn, your neighbours might give you the stink eye. Weed so your flower beds don’t look unkempt and wild.

    Let go of all these shoulds.

    All approaches to gardening are valid. If you want to do these things, then by all means do! If you envision your garden differently, then that’s what you should follow. Tailor your garden to your own needs.

    We tend to be the hardest on ourselves, and the tyranny the shoulds only make us feel overwhelmed to get it all done. Try to do the best you can with forgiveness and kindness.

    food forests are great for accessible gardeningfood forests are great for accessible gardening
    A food forest is an excellent, low-maintenance way to grow lots of food.

    Understanding Your Own Needs

    Before you get started, think seriously about your own needs and limitations. Getting a paper and pen and writing this down will help you really consider your unique situation.

    Start with a self-assessment about what your physical abilities are. Personally, I often underestimate AND overestimate what my abilities are, and I think a lot of people might also.

    I’ll think of everything I want to do and what I used to do. But if I’m having a flare-up or I’m struggling, I can’t get as much done. The same goes for the seasons. I can work more in the summer than in the winter because my body is more sore and stiff,

    When I have an unrealistic expectation of what I should be able to do, I feel down and beat up because I’m not accomplishing it all—I don’t recognize all the work I’m actually getting done.

    This is why doing an assessment of your physical abilities helps. Ask yourself…

    • What is my energy like?
    • How much time do I have available?
    • What can I take on in this mental state?
    • Am I in the right place to be doing these things?
    • Why am I gardening? What am I hoping to get out of this?

    Sometimes, you may be in a place that’s more suited to curling up with a blanket and sitting in the hammock chair in the garden as opposed to planting flowers and picking weeds. And that’s okay.

    hammock chair in accessible gardenhammock chair in accessible garden
    I have spent many afternoons enjoying my garden from my hammock chair.

    Accessible Garden Design

    Accessibility is very personal and changes from minute to minute, day to day, week to week, and year to year. Start off by looking at what you can handle now, how you can make things better for the future, and adapt as your body and mind requires.

    Gardening Beds

    The cornerstone of every garden is the gardening beds. If all your beds are ground beds, you may want to think about pivoting to some different gardening designs. Ask yourself if your garden is set up for ergonomic and body-friendly designs.

    Raised beds can ease the need to bend down and kneel over. Perhaps you can start thinking vertically. In my last home, I made a completely vertical garden bed to maximize my small full sun area and to make caring for my vegetable garden easier on my back.

    Container gardening is also an excellent choice. You can move pots and containers closer to the home so you don’t have to go far to reach them, and you can care for them even while sitting.

    If you’re reading this and going Oh no, my garden is going to need a total revamp, then that’s okay. Whatever you do, don’t set out to try and completely renovate your garden all at once. That will be too overwhelming.

    Instead, try to adjust your gardening beds over time and ask for help. I moved in the fall of 2022 and spent the next year and a half slowly changing the new yard to accommodate my needs. It was a HUGE project, and I had a ton of help by hiring contractors and reaching out to friends. It is only now, this year, that I’ll finally get to start planting everything (and I’m so so so so excited!).

    Accessible Tools

    Many of our daily gardening tasks require tools to get done, from pruning shears to water spray guns. There are ergonomic and accessibility-friendly versions of almost all of these tools designed to lessen the load on your body and make gardening easier.

    I have a whole post dedicated to these ergonomic tools, which you can check out here.

    There are also tools which you may not already have, such as kneeling pads or an auger drill bit for planting.

    Once again, it can be pricey to fully revamp all the tools in your garden. Purchase these accessible tools as you need them and rehome your other tools to a new gardener’s home (I like offering items on my local Buy Nothing Group).

    close-up image of gloved hands gripping a three-tined garden cultivator fork and working soil with itclose-up image of gloved hands gripping a three-tined garden cultivator fork and working soil with it
    Tools can have extendable or longer arms so you can reach further while sitting or standing.

    Mobility Friendly Design

    Sometimes, just accessing gardening beds can be a problem. In my new home, they originally had one large gardening bed pressed against a fence. This meant that to reach anything in the back, I would have to climb and wade my way through the other plants.

    Yeah, no. Not happening.

    Have you made your garden easy to get around? It’s important to think about travelling around the garden while designing for accessibility.

    Pathways are essential. While a pathway of large river stones may be beautiful, it will probably be difficult to walk on. You want pathways on which you can roll things, don’t have trip hazards, are wide enough, and are good for all seasons (frost can make things very slippery).

    Also, consider adding a few seating options throughout your garden. You don’t want to go far if you need to sit for a moment to regain some energy.

    Handrails are also important. Avoid covering them in decorative elements like planters, fairy lights, or garlands in the winter. You want handrails you can grip.

    Do you have to go downstairs? Consider adding a grip to the staircase to avoid slipping. Long term, you may also want to consider adding ramps to your space as well.

    garden path in accessible gardengarden path in accessible garden
    Pathways can be both beautiful and safe.

    Low-Maintenance Plants

    Plant choices can make a huge difference in making your garden work for you. Low-maintenance plants will give you the leeway between having to garden and wanting to garden.

    Native species will naturally thrive in your area, so if you’re looking for spaces to fill, consider adding some. You’re not looking for perfection, so look for species that can thrive in your area. For instance, you may be able to grow palm trees in Vancouver, but it will take a lot of work. So, it might be best to grow a different tree instead.

    Other plants that can add to the workload are those that need to be overwintered. If you need to dig plants up or move them into a greenhouse, they might be worth skipping (or grow them in containers so you can move them into a garage easily).

    Or perhaps you approach your garden with an oh-well attitude. Everything stays put for the winter—you’re prepared to lose the plant. If it happens to survive, then bonus!

    Don’t set yourself up for a bunch of extra jobs down the road that will cause you stress since you don’t know when you’ll be able to get them done.

    Allow the plant to support your needs. Plant the things you love, the flowers that make you smile, the scents that remind you of fond memories, the vegetables you actually like to eat, or the herbs you can use for your own beauty products.

    It’s not about what you don’t plant; it’s about what you do plant.

    Permaculture Zones

    One of my last tips for you is to consider permaculture zones. This is a method of grouping plants (and other garden structures) together based on how often you use them.

    For instance, if you cook with herbs often, you might want them right outside your patio door so you can easily snip them without wading into the garden. Or you might strategically grow your vegetables on the side of the house with the hose so you don’t have to haul it far.

    While there are technically five permaculture zones, they’re not supposed to be a rigid structure to follow. They’re supposed to work for you, so they’re a great practice for those looking for a more accessible garden.

    I have a whole post dedicated to using permaculture zones to create an accessible garden, which you should definitely check out.

    And those are my tips for creating a more accessible garden. I’d love for you to share your own tips in the comments below so that myself and others can utilize them to make gardening as friendly as possible for all ages and bodies.

    More Ways for Accessible Gardening

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    Stephanie Rose

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  • 10 Steps to Building the Community You Don’t Have (Yet) – Garden Therapy

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    Without a doubt, community is invaluable. But in this day and age, you have to build it. Luckily, you have a community just waiting to come together right in your neighbourhood. This actionable 10-step plan will help you build a meaningful community right in your own backyard.

    When writing The Wild & Free Garden, I wanted it to be so much more than a book about using found materials to create a thrifty garden. Because in the process of foraging, hunting, and gathering for these materials, something much larger happens.

    You become engaged with your community.

    You’re shopping local rather than buying online. You’re engaging in your neighbourhood’s sharing economy. You’re reaching out for help trying to source some free plant cuttings or scrap wood to build your raised bed. All of this helps you to meet and connect with people.

    So I consider The Wild & Free Garden a gardener’s guide to building community as much as it is a book about repurposing and closing the consumption loop.

    wild & free book cover (updated)wild & free book cover (updated)

    Today, I want to share another, very direct approach for how to build community. Graham McBain is the creator of HeyNeighbor, an Instagram account on a mission to transform 10,000 neighbourhoods into communities. He’s created a 10-step framework (which I’ll share with you today) and hosts a free virtual class every Friday.

    What I love most about Graham and HeyNeighbor is that it’s one simple message and framework. He’s not trying to sell anything, but just genuinely wants to help others build their own community as he has.

    “After turning my neighbourhood into a community, I saw how powerful it was, and how much it changed my life and the lives of everyone in the neighbourhood,” says Graham.

    “It became so apparent how much people needed this, because friends started trying to move into our neighbourhood to be part of it. I looked to see if anybody else was teaching this information, and I couldn’t find it. So, I figured, why not me, and started making videos.”

    I love the work Graham’s doing to help end this loneliness epidemic that many face. And so, I’m happy to feature his framework and messaging in today’s post.

    wildflower lawnwildflower lawn
    My front wildflower lawn is a way I contribute to my community.

    The HeyNeighbor 10 Step Plan

    Every Friday, Graham hosts a free community-building class where he documents a ten-step framework for you to turn your neighbourhood into a community.

    “I think a lot of people want to live in neighborhoods where they know everybody, but there’s no framework for how to do it, and so that’s why I created my 10-step plan. I think that’s helped a lot of people,” says Graham. “I know it’s helped a lot of people go from desire to action.”

    Below is a general outline of his 10-step framework for you to get inspired. However, I highly recommend that you check out his weekly class to truly get all the tips and tricks for how to foster a community.

    Step 1: Define Your Neighbourhood

    Start by choosing your neighbourhood size. Set the parameters for how large you want your “neighbourhood” to be. Graham recommends starting with 200 homes or fewer. “Too big feels overwhelming and impersonal. Too small can feel limiting and exclusive,” says Graham.

    Your neighbourhood will often have natural boundaries, which make it easier. My current neighbourhood group chat spans just two street blocks, and it has over forty people in it.

    Step 2: Be Friendly and Vulnerable

    The next is arguably the most intimidating. You’re going to knock on some doors and invite people to a neighbourhood event. It’s single-handedly the best way to reach your neighbours. And no, an event poster on the telephone poll or mailbox won’t cut it!

    Be vulnerable, explaining the reason why you’re interested in creating a community. Take it one step further by trying to engage in meaningful conversation, so the conversation feels natural. Drop off a flyer with all the event information.

    “The biggest obstacle that most people have to overcome is the fear of being rejected, the fear of looking silly, and the fear of being brave and knocking on a door to ask people to be your friend. It’s a very uncomfortable thing,” says Graham.

    You may be lucky in that there are already connections within the community that you can build on. In my first neighbourhood, I met my back alley neighbours during a garage sale. We bought their mismatched vintage dishes (which I still use today), and they bought our cheese grater. From there, I started to get to know the other neighbours and became closer to those who lived on our street.

    Step 3: Host Your Event

    Host your first event! Make sure to keep the stakes of the event low and on neutral ground. Avoid hosting in houses for your first event so that people feel comfortable. Make the event casual and approachable, like front yard coffee or happy hour.

    Choose times that work for most people and avoid elaborate planning. It should be easy to stop by.

    Step 4: Make One-on-One Connections

    During the event, make an effort to talk to everyone. Chances are, you’ll find at least one person that you genuinely connect with.

    “Look for people who linger after others leave, who ask thoughtful questions about future events, or who volunteer to help clean up. These are often the community-minded individuals who will become your co-conspirators in creating something special,” says Graham.

    When you’ve identified your one person, ask them to help plan the next event or simply to grab coffee. You’re going to change your community venture into a shared vision rather than a solo mission.

    10 Steps to Building the Community You Don’t Have (Yet)10 Steps to Building the Community You Don’t Have (Yet)

    Step 5: Create a Virtual Hub

    During your event, try to gather everyone’s contact info to make it simpler to organize your next meeting and maintain these new connections. From this info, you can create a virtual hub that allows everyone to easily communicate. Depending on what your community is like, this can be a WhatsApp group, a Facebook Group, or some other messaging tool.

    My community uses a WhatsApp group chat. In it, we organize events but also share musings on what’s happening in the neighbourhood, some items we’re giving away or looking for, share our child’s fundraiser, etc. It makes it super simple to connect.

    Step 6: Host Recurring Events

    Keep the momentum going! Make events an ongoing practice in your neighbourhood. Choose something that not only do you like planning, but that others in your community would also like to take part in. This can include monthly happy hours, seasonal potlucks, outdoor movie nights, and more.

    To this day, I still stop by the annual events in my old neighbourhood. It’s been fifteen years since I lived in my first home, but I still participate in the yearly Christmas wreath-making afternoon. And from my second house, where I no longer live, I just went to the annual cookie exchange.

    Bonus tip: Look for community grants. Many communities will have small neighbourhood grant programs to provide funding for small events like block parties, skill-sharing workshops, neighbourhood beautification projects, etc. In their eyes, a connected community will work to keep it beautiful, safe, and more comfortable for residents.

    Last-minute events work too! “Last night we got a text that one neighbor set up a projector to watch the playoff games, and a few families were over there hanging out around a fire pit. It was less than 30 minutes from invitation to hang out, which I feel like is pretty impossible in our modern society,” says Graham.

    Wreath Making PartyWreath Making Party
    Captured at one of the many wreath-making parties I’ve had over the years.

    Step 7: Organize Annual Planning Parties

    After a few events, people will really start to feel engaged. Having a planning party will help encourage others to get involved in planning activities and allow everyone to be on the same page.

    “When people have input into the calendar and ownership of specific events, engagement increases dramatically,” says Graham. “The planning party itself becomes a cherished tradition that reinforces relationships and shared vision.”

    At this point, your community is slowly turning into a well-oiled machine. Here’s how to keep the momentum going:

    • Step 8: Give Out Micro-Roles. People may not want to lead events, but they may want to help in other ways. Distribute as much work as you can to help others feel a sense of ownership.
    • Step 9: Welcome New Neighbours. One of those roles could be the welcome committee! I was lucky in that my current neighbourhood already had many connections, and someone came and knocked on my door to welcome me to the neighbourhood. It makes things much less intimidating as a newcomer.
    • Step 10: Live It Up & Spread the Word. Always remember why it is that you started this in the first place. Enjoy the community you’ve created and share with others how they can do the same in their own neighbourhood.

    “The biggest benefit is just how content I am in my social life,” says Graham. “I used to have a lot of low-level anxiety around having friends and having a community for a kid to live in. But now my cup is very full all the time. Different things happen almost every day that remind me how lucky I am.”

    Thanks again to Graham for generously sharing his HeyNeighbor framework with us! Be sure to register for his next free class to learn more about how you can do the same in your neighbourhood.

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    Stephanie Rose

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  • Hydrotherapy at Home: Using a Hot Tub for Chronic Pain – Garden Therapy

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    Adding a used hot tub to my backyard design was the best choice I made this year. There are so many hot tub benefits to consider, the biggest of which is pain management. My hot tub gave me my mobility, energy, and, really, my life back. Here’s how you can get some hydrotherapy at home using a hot tub.

    Getting a hot tub wasn’t an easy choice for me. As a firm eco-conscious and regenerative gardener, a big energy-sucking, chemical-heavy hot tub wasn’t exactly fitting into my new home plans.

    But as I found my pain getting worse and my flareups becoming more frequent, I was desperate for a way to manage my pain without needing to pop painkillers 24/7.

    I researched a lot before settling on a used hot tub that was selling for practically pennies on Facebook Marketplace. With a little bit of work and renovations, I turned what would be junk into a more eco-friendly hot tub.

    You can read all about that project and how to adjust your own hot tub here.

    Buying this hot tub and making room for it in my garden design is one of the best decisions I have ever made for my body. It has become my daily saviour for dealing with my chronic pain. Let me explain!

    using a hot tub at home for hydrotherapyusing a hot tub at home for hydrotherapy
    My hot tub is secondhand but still works beautifully after putting in some work.

    My Struggle With Chronic Pain

    Since 2006, I’ve been dealing with chronic pain. For years, I’ve dealt with my disability and have found ways to manage it fairly effectively. But as I get older, holy cow, it can take me out, especially in the winter.

    Many pain medications do a number on my stomach, and I’m sensitive to most prescribed pain options. Unfortunately, I can’t pop pills every time I feel pain. When I do, I usually have different negative reactions to deal with.

    Chronic pain has a substantial impact on my life. While I’m used to it, I do need to break the pain cycle. It won’t go away with rest, like an injury might. It occurs all the time unless I find a way to manage it.

    I’m also an active person with chronic pain. I want to get outside, walk with the dog, putter in the garden, ski in the winter, and go camping with kiddo. How can I exercise and do everything I want to do?

    Even those who love to chill out, will find how exhausting chronic pain can be on the brain. It affects not only our physical health but our emotional and mental health.

    The longer the pain goes on, the harder it is to keep energetic. I don’t have the ability to exercise how I used to, which only increases the chronic pain as I lose muscle tone and carry more weight.

    All that being said, I’ve had to begin looking for ways to manage chronic pain that will consistently work for me as I get older. My hot tub benefits have not gone unnoticed, and I find myself wanting to gush about it so others who may struggle with chronic pain can feel some relief, too.

    hot tub for back painhot tub for back pain
    Heat from water can help to relax the body and reduce stiffness.

    Using Hydrotherapy at Home

    Hydrotherapy is a type of treatment for physical pain and stiffness using water. This can include aquatic exercise, sitz baths, saunas, hot water compresses, and even the bath you have at home after a long day.

    Considered an alternative treatment, different cultures have used varying forms of hydrotherapy for thousands of years. What I love about it is how accessible it is and that it’s quite effective for various symptoms.

    Years ago, I had an infrared sauna. While I liked it, I never really got into the routine of using it. It didn’t feel as supportive on my body, and I took long hot baths filled with Epsom salts instead.

    Everybody will have a different preference and experience with heat for treatment, but I found that a hot bath helped me feel better the next day.

    When I moved and was thinking about what to do with my outdoor space, a hot tub seemed like a great option as a daily bath taker. I’ve even had them multiple times a day when I’m experiencing a bad flare-up.

    I saw a hot tub as a way to help me stay off painkillers, which have ruined my gut. It would also allow me to save water and get away from bathtubs. While my new house had a beautiful clawfoot tub, I found its shape very hard, and it put a lot of pressure on my body, not to mention that it was hard to get in and out.

    All the Hot Tub Benefits!

    Pain Management

    The reason I sought out a hot tub was pain management, and it has not disappointed me in this regard. I can wake up in the morning with so much pain that I won’t be able to function. Before anything, I will pop in the hot tub and feel my body return to me. I also use it before bed to help break the pain cycle before sleep.

    Workout Recovery

    As someone who is pretty active, it can also help with my recovery after I go on my daily dog walk or do a little bit of exercise. After a whole day of straining my body and being exhausted, I can use the hot tub to help put me in a state of relaxation.

    Mobility

    After I have a soak, I notice an immediate release in my body. It greatly improves my mobility because the muscles are less stiff.

    Those will also find that aquatic exercise has a very low impact, so doing a little bit of movement within the water can help you get your body moving without putting much stress on your joints.

    Relaxation

    Reduced pain, relaxed muscles, and less stiffness all mean I can move around much better. For this reason, I get a way better sleep and prevent even more flare-ups from occurring.

    Mental Health

    The mental health aspect of a hot tub must not go unnoticed as well. Reducing my pain has helped me achieve better mental clarity. I’ve reduced my stress load and found a new component of my self-care ritual.

    I developed my hot tub, so it is part of my garden. I can sit in the hot tub looking at the sky, watch the crows fly overhead, and enjoy my garden space.

    Reducing Pain Medications

    Taking pain medications would allow me pain relief in one area but would cause gut issues and discomfort in other areas. A hot tub could provide me with pain relief without causing another kind of pain elsewhere. This would help my emotional resilience as I know I’m doing something good for myself.

    Less Water Waste

    I used to use baths as a form of recovery and relaxation, relying on them daily and sometimes twice a day to help me keep my body moving. As you can imagine, that would use up a lot of water.

    Now, I can use my hot tub 2-3 times a day and not feel guilty about all that water going down the drain.

    I keep my hot tub well-insulted, actually replacing the old insulation with hard foam.  The original cover was also recycled and replaced with a new one to maximize insulation and the hot tub’s energy efficiency.

    outdoor shower bamboo base surrounded by crush graveloutdoor shower bamboo base surrounded by crush gravel
    My shower and French drain are next to my hot tub, which filters water into the ground and my garden.

    Getting Social

    Another aspect that I didn’t initially think about was how fun having a hot tub would be. When I had friends over, we could all sit in the hot tub and visit there instead of going out or having drinks inside. And it’s so, so lovely!

    hot tub benefitshot tub benefits
    My hot tub is part of my patio area, which is great for entertaining.

    Hot and Cold Hot Tub Circuits

    The hot and cold circuit is known more professionally as contrast bath therapy, a form of hydrotherapy where you alternate putting your body in hot then cold water. It’s often associated with Scandinavian culture and is a highlight at many spas.

    Contrast bath therapy works by rapidly changing your circulatory system and changing your heart rate. First, your blood vessels open up when your body is immersed in hot water. Then, the opposite happens in cold water as your capillaries get smaller. The contrast creates a pumping motion in your blood vessels, which can help with physical symptoms.

    Contrast bath therapy is a passive and non-invasive form of therapy, so it’s easy to do for those who are having difficulty doing much besides sitting.

    Here’s my personal hot and cold circuit cycle that I use:

    1. When I’m feeling bad, I start with a fifteen-minute soak in the hot tub with the jets on, giving me a “massage.”
    2. After, I have a quick one-minute icy shower with my outdoor shower. Yes, it’s hard to leave the comfort of the warmth, but it stimulates my nerves.
    3. Have a ten-minute rest. I sit outside on my patio, wrapped in a towel or blanket.
    4. If I’m feeling better, I’ll get ready for the day. If I’m still not doing well, I’ll repeat it all again. Sometimes, I do up to three cycles.

    Caring for Your Skin After Being in a Hot Tub

    The one thing I will say about having a hot tub is that it can be tough on your skin. For the record, I have sensitive skin, and I still think the hot tub is well worth it.

    To help, I stay hydrated. I always drink water when I’m in the hot tub. Afterward, I make sure to rinse off and use my natural soaps. The cold showers, as part of my hot/cold circuit, also help by closing up the blood vessels that cause skin dryness and rosacea.

    It’s also a good idea to moisturize. I also spritz myself with witch hazel and rose water.

    I use very few chemicals to keep my hot tub as natural as possible (read more about that here). I use the minimum amount of what’s needed to try and make the water as sensitive and skin-friendly as possible.

    I change my hot tub water about every four months, sometimes sooner if there have been many people in it.

    All these things help to prevent my skin from feeling dry and scratchy. While my skin bothers me occasionally, I find the pain management well worth this side effect.

    FAQ for My At-Home Hot Tub

    What costs can you expect for a hot tub?

    Since I got a used hot tub, the initial cost wasn’t that bad. There are so many hot tubs out there that I highly recommend you find someone local who refurbishes them and will deliver it to you.

    You’ll also need to prepare the space for the hot tub to sit, which should be considered in the initial cost. Moving hot tubs is also expensive and should be done by special movers.

    There are chemicals you’ll need for maintenance. I don’t use any chemicals besides bromine and baking soda, as well as an RV water filter.

    The ongoing cost of it isn’t too bad if you’re insulting it well. I also found that I’m likely saving money, considering how often I would fill my bathtub beforehand. Not to mention, my hot tub is electric, while my home’s hot water heater is natural gas so it’s a cleaner energy source.

    How do you lift the hot tub with reduced mobility?

    I installed a bar lifter in my hot tub. It allows me to fold the hot tub cover in half and then use the lifter to move the cover onto the bench I have behind the hot tub. Even when my mobility is restricted, I find lifting quite simple.

    More Helpful Tips to Try

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    Stephanie Rose

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  • Renovate Your Day With a Peaceful Morning Routine Outside – Garden Therapy

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    It’s time to put the phone down. I want to introduce you to a morning routine that eliminates screens and aims to reconnect you with the real world. The best morning routine is one that isn’t difficult or overly complicated. Let’s make a peaceful morning routine that works for YOU.

    Your morning sets the tone for your entire day. Woke up from a bad dream? You start the day grumpy. Had a deep, restful sleep? You’ll hit the ground running in your slippers. Start off with 30 minutes of comparing your garden to others on social media? Not the best mindset to kick things off.

    I’ve been doing a morning routine of going for a garden walk first thing in the morning, and it has completely revamped my day.

    I’m talking no screens in the morning, whatsoever. Just a few minutes of uninterrupted time outside to soak in the benefits of fresh air and greenery.

    Here’s how you can create your own peaceful morning routine in a realistic and achievable way. We’re looking for consistency, not perfection here!

    four leaf clover found during garden routinefour leaf clover found during garden routine
    The key is to observe, not get outside and be active.

    5 Steps to Create the Best Morning Routine for YOU

    The only way a morning routine and habit work is if it’s actually feasible for you personally. This framework will help you create a new morning routine that caters to your lifestyle.

    Step 1: Move Your Phone

    Most people start their day with their phone’s alarm going off. It’s probably plugged in to an outlet and resting on the bedside table. It’s been there since last night, as the last thing they did before bed was scroll on their phone.

    A lot of people start their day by reaching for that phone, turning off the alarm, and scrolling for a few minutes before getting up. I’ve certainly been guilty of this!

    There are many reasons why this isn’t a good idea, but the first is that we’re getting a mental overload before the day even starts. From news stress to social media comparison to small dopamine spikes, scrolling on your phone means you’re reacting to your morning vs choosing how it begins.

    A recent Canadian study by MHRC analyzed Canadian youth (aged 16-24) and the effects of screen time. Those who reported more than 7 hours of screen time were nearly twice as likely to experience severe anxiety, depression, and psychological distress. On the other hand, those with less than 2 hours of personal screen time showed higher levels of resilience and positive relationships.

    It’s also astonishing how quickly time passes when you’re scrolling. A few minutes can turn into a half hour of lost time.

    Ask yourself, “How can I start my day in a different way?”

    Our first step is to move that phone away from you. Keep your phone out of arm’s reach. Ideally, it shouldn’t even be in the bedroom with you. Use a real alarm clock if needed! Better yet, replace the spot on the nightstand with a plant.

    the best morning routine with no screenthe best morning routine with no screen
    My bedroom setup, free of phone and plant in place!

    Step 2: Initiate the Routine

    So if not the phone, what will be the new trigger to start your day? Triggers are essential for creating habits. Ideally, you do this so often that your body goes on autopilot.

    I have two big triggers. The first is that I start my day with coffee. I really love hot drinks in the morning. Even if you don’t like coffee or tea, hot water with a lemon wedge is a great way to kick off your morning routine.

    My other trigger is that I have a dog who inevitably needs to go outside and pee, so his morning enthusiasm gets me out of bed. Pets and small kids make you get up, even when your bed feels like the coziest, warmest place you’ve ever been.

    Everyone could have their own triggers, big or small. It could be a splash of cold water on the face. Putting on your coziest robe. Reading your morning manifestations in front of the mirror. Grabbing your journal and favourite pen.

    Mug of matcha green teaMug of matcha green tea
    Sometimes I like to start my morning with a matcha instead.

    Step 3: Go Outside

    This is where my version of the morning routine differs from many others, and I encourage you to take up the practice of getting outside.

    Getting outside has many proven mental health benefits, and it’s one of the best ways to start off the day. Fresh air will trigger a nervous system reset, while the natural light will help you feel more alert.

    I like to start my day off with a gardening walk. I’ll grab my raincoat and boots and toss them over my pyjamas. I take a loop around my garden to see what’s happening, leaning in to observe a new bud or touch a soft leaf.

    It takes some discipline not to pull weeds or move things around or begin harvesting. You’re outside simply as an observer.

    Everyone is going to have a different version of getting outside. It could look like:

    The idea here is to keep it simple. You only need to be outside for five to ten minutes (or more, I won’t stop you). It should be something you actually enjoy doing to make the habit easily attainable.

    outdoor morning routine is a walk on a stone pathway through the gardenoutdoor morning routine is a walk on a stone pathway through the garden
    You might even have a small walking path to lead you through your garden.

    Step 4: What’s Your Backup?

    I don’t want to set you up for failure. You shouldn’t feel guilty if you have a day where you don’t want to go outside. Maybe it’s raining cats or dogs, or perhaps your body is sore from a strenuous day before.

    Have a backup for how to begin your morning when you don’t want to go outside. The key is that the backup should still involve some level of greenery, and it should NOT involve any screens.

    For me, this usually means sitting where I can either look outside or be amongst my houseplants. Sometimes, sipping coffee is all I need to do while I enjoy the view; other times, I want more active engagement, so I might write or read.

    Beyond your backup, you might want to adjust your routine based on the different seasons or schedules. Your weekend routine might look different than a weekday when you have to go to work. A wintery morning may look different than a summer one.

    Remember, it’s about consistency, not perfection.

    Step 5: Extend Your Habits Beyond the Morning

    Once you have this routine well in place, it can be of use throughout the day as well. Any time you need a reset or feel a wave of stress coming on, step outside for a moment. Incorporate it into your lunch or after-work routine. Think of it as your daily outdoor checkpoints!

    It can also be immensely helpful at nighttime. Having a no-screen rule before bed will help you fall asleep faster and better support your circadian rhythm.  

    Start small, or it quickly won’t become realistic. One habit at a time rather than a full overload.

    Stephanie with harvested sweet peasStephanie with harvested sweet peas
    A five-minute break to harvest vegetables or flowers is always a great pick-me-up.

    Your morning doesn’t need to be productive to be powerful. Try incorporating just one screen-free outdoor morning this week and see how it makes you feel. Let me know in the comments if you end up giving this a try!

     More Tips for Gardening and Well-Being

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    Stephanie Rose

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  • Biodegradable Soap Recipe: Good for You, Better for the Environment

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    When it comes to leaving your corner of the world a better place than how you found it, using biodegradable soap is a must. Today, I want to unpack the importance of using biodegradable products and provide you with an easy soap recipe made from 100% natural ingredients.

    When you spend as much time as I do outside in the garden, you know how much your hands can take a beating. I end up washing my hands a ton between coming in and out of the house or even with the garden hose itself.

    With all that cleaning, I want to make sure I’m being as kind to Mother Nature as possible with my greywater. Which means using a biodegradable soap!

    By using biodegradable soap, I’m making sure that I’m not affecting my garden and local water sources. For years now, I’ve been making my own soaps. From bar to liquid soaps, I always stick with natural ingredients that both my body and the environment love.

    And just because my soap is natural, doesn’t mean it is not powerful. This recipe for biodegradable soap can easily remove dirt, grime, and grease from the body. It’s also a wonderful soap for camping, to use for handwashing, on your body, or even the dishes.

    This post will cover…

    biodegradable dish soapbiodegradable dish soap

    What Does “Biodegradable” Mean?

    Biodegradable is a term that gets tossed around often, but many people don’t understand what it truly means for a product or material to be biodegradable. In simple terms, a biodegradable item will break down and go back into the earth with the right conditions and microorganisms and bacteria to help.

    Ideally, biodegradable items should not leave any toxins behind as they degrade. However, many items even with the biodegradable label leave behind chemicals and other harmful substances when they degrade.

    In a perfect work, everything biodegradable would break down quickly. This means it wouldn’t take up any landfill space and return to the earth. But oftentimes, many items labeled as biodegradable products can take years to degrade.

    Woman holding custom garden soil in her cupped hands over flower bed.Woman holding custom garden soil in her cupped hands over flower bed.

    Why is Biodegradable Important?

    Items made of plastic are heading to the landfill by thousands of truckloads a day. It can take centuries for plastic to degrade and even when it does, it leaves behind toxic substances.

    Even when we send biodegradable products to landfills, they don’t have the right conditions for biodegradation. They need air, moisture, and plenty of the right bacteria to break down.

    When it comes to interacting directly with our gardens and the outdoors while camping, we want to only use products that aren’t adding any toxins to the environment.

    That being said, we should also care just as much when it’s running down our sink or going in our trash bins. Be aware of what you’re putting back into Mother Earth as much as possible.

    diy biodegradable soap for camping or at homediy biodegradable soap for camping or at home

    So What About Biodegradable Soaps?

    Most commercial soaps have surfactants, which are known as laboratory-made foaming agents. While regulated, many of these surfactants are still unhealthy for the environment and hard to filter through during water treatment processes. An easy switch is making sure you use biodegradable dish soap, hand soap, and body wash.

    Since all of my bar soaps are made from vegetable oils, my cold process soap recipes are biodegradable. When bar soap is made (properly), there is no lye left. The fat reacts with the lye to create glycerol and soap.

    You can also make liquid soaps if you don’t want a bar soap, especially for washing dishes while camping. Choosing the oil is the most important aspect. You want to source good quality oils (cosmetic grade) that are sourced ethically. For this reason, you will want to avoid palm oil.

    As long as all your ingredients are natural and well-sourced, your soap will biodegrade with no problems. My favourite soap for camping or for use in the garden is a Castile-based liquid soap. Castile = olive oil or other plant base oil soaps!

    How to Use Biodegradable Soap Outside

    When using your biodegradable soap outside, there are a few things you want to keep in mind.

    Never use your biodegradable soap in or near a water source. That means no washing directly in lakes, rivers, and streams. While natural, the ingredients in soap can affect the natural ecosystem of the water by adding extra nitrogen or disrupting the surface tension.

    When disposing of any soapy water, try to place it in a grey water drain while camping or dig a hole 6-8 inches deep (away from a water source) and pour your water there.

    At home, wash your hands wherever you like outside! Just be mindful when dumping a large amount of greywater and don’t dump it directly down a sewer drain.

    Many biodegradable soaps are highly-concentrated, so be sure to follow instructions and dilute if necessary.

    lavender biodegradable soaplavender biodegradable soap

    Lavender Biodegradable Soap Recipe

    This is a basic, universal biodegradable soap recipe that works well for washing dishes, hands, and the body. In less than five minutes, you can have some soap for camping or in your backyard!

    Equipment

    Materials

    See the recipe card at the bottom of this post for exact measurements.

    Jump to Recipe

    biodegradable soap in a glass jarbiodegradable soap in a glass jar

    Make It!

    For my base of the recipe, I use Castile soap that I refill from a local dispensary. You can also buy the same brand, Dr. Bonner’s, online. The soap itself is extremely concentrated so you need to dilute it and scent it before it’s ready for use.

    To make your soap, whisk together the olive oil, water, and castile soap until it’s homogenous. Then, add in your lavender essential oil and whisk again.

    With a funnel, pour it into your container of choice. For hand soap, a glass container with a pump works well.

    How to Use Biodegradable Soap

    Before you use the soap, give it a good shake. You’ll have to do this less and less as it combines. The soap is good for 3 months.

    Remember, half the battle of good hand washing is the action itself. Scrub and lather for at least 20 seconds and use a bristle brush to clean under fingernails.

    DIY biodegradable soapDIY biodegradable soap

    Frequently Asked Questions About Biodegradable Soap

    Is Biodegradable Soap Necessary?

    Most of the chemicals in commercial soaps do not break down naturally and are difficult to filter out. Biodegradable soap does not contaminate the surrounding environment or water systems. If you go camping, have an outdoor sink, or a septic system, it’s highly recommended to use biodegradable soap.

    Is Biodegradable Soap Bad for The Environment?

    If it’s truly biodegradable then, no! Labels aren’t very trustworthy when it comes to biodegradable soap as many toxins and chemicals can still be hidden in it. Instead, read the ingredient list, buy from brands you trust, or try your hand at making your own biodegradable soap.

    What is the Purpose of Biodegradable Soap?

    Biodegradable soap completely degrades after one year. Because the ingredients are in pure form and come from nature, without laboratory assistance, they don’t cause harm to the environment. Many commercial soaps can harm aquatic life even after treatment, can affect plants, cause algae blooms, and even can disrupt your septic tank.

    How Can You Tell If a Soap is Biodegradable?

    Start off by reading labels and looking for the words biodegradable. Then, check the ingredient list. Natural soaps will be made of oils and fats. Anything that isn’t biodegradable will contain petrochemicals, phthalates, surfactants, parabens, and other chemicals. Make sure you know what every ingredient is!

    biodegradable soap recipebiodegradable soap recipe

    Leave any of your other questions in the comments down below! I hope you enjoy your biodegradable soap. Mother Nature thanks you!

    Lavender Biodegradable Soap

    This 100% natural biodegradable soap recipe can be used for camping or out in your garden for hands, body, and washing dishes.

    • Mix together your water, Castile soap, and olive oil until well combined.

    • Add in your lavender essential oil and mix again.

    • Use the funnel to add liquid to the soap container.

    • Shake before use. This soap is good for up to 3 months.

    More Soap Recipes

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    Stephanie Rose

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  • Houseplants as Biofilters: Do Indoor Plants Really Purify the Air? – Garden Therapy

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    Have you heard all the buzz about how indoor plants purify the air in your home? I always see labels on plants and websites touting the power of plants in purifying. While this is true, it may not be to the extent that they’re making it out to be. Let me explain.

    It’s true that plants are biofilters, a term often used for systems that use plants or microorganisms to clean air in order to combat pollution and the presence of harmful toxins.

    This technology is usually used on a large scale for wastewater treatment facilities and chemical plants, but any system that filters out toxins is a biological filter…and that includes plants, animals, insects, and even you!

    Does that mean that all the microbes, pollution, and viruses are filtered out of the air if you have some houseplants? There are many myths and claims out there about what houseplants can do for your air quality, so I did a little research on the truth about houseplants and air quality.

    Let’s get into it!

    Plants as Biofilters

    The past couple of summers have been terrible for forest fires here in British Columbia. I’m lucky enough to live in a part of the province where my home wasn’t threatened by fire, but the smoke from wildfires across the province made its way here and caused me to have lung problems, headaches, and stinging eyes.

    I have been so grateful to have my plants during these smoky seasons, because they make a difference in the freshness of the air, both outside in the garden and inside the house.

    You can immediately notice the amazing air quality when you’re outside surrounded by plants.

    All of this got me thinking a lot about air quality, and how indoor air quality is often pretty bad, wildfire season or not. Even if you’re never exposed to wildfire smoke (which I hope is the case!), with technology running constantly, forced heating in the winter, and an increase in chemicals used in everyday life, there is a need more than even for air-purifying measures to be taken within the home.

    Which, of course, got me thinking about plants. There’s a lot of hype out there about how indoor plants purify the air, but I wasn’t sure how much of that was true, so I did a little research of my own to learn how plants work as biofilters and how effective they really are at cleaning up airborne toxins.

    Plants produce oxygen, which removes some airborne microbes, mold spores, and bacteria from the air we breathe (thanks, plants!).

    In addition to producing oxygen and cleaning up the air that way, plants also use their roots to get rid of toxins. The roots actually absorb harmful toxins and convert them into nutrients, which they then use to grow. This is the ultimate in upcycling!

    Even if they don’t fully clean the air, houseplants are lovely just on their own!

    Do Indoor Plants Really Purify the Air?

    This is probably not the first time you’ve heard that indoor plants purify the air, but did you know that houseplants can also absorb contaminants like benzene and formaldehyde?

    These might not sound like things that are hanging around your house, but many cosmetics, cleaning products, and cigarette smoke contain these, making them common toxins around many homes.

    Houseplants even absorb some harmful radiation given off by technology such as computers and cellphones, but they probably can’t absorb enough of it to significantly reduce the health risks that these technologies entail.

    Peace lily indoorsPeace lily indoors
    Peace lilies are one of the most effective plant biofilters.

    Although there have been a few high-profile studies done to prove the effectiveness of plants at filtering air (yes, that NASA), these studies have all been done in small, sealed environments.

    Larger, open spaces like houses will not make it so easy for plants to purify the air quite as effectively and there is no evidence that they make a big enough difference to drastically improve health. That being said, they certainly can’t hurt. At the very least, houseplants will remove some toxins from the air and give you a healthy dose of indoor garden therapy.

    herbs growing on a windowherbs growing on a window

    The Best Air-Filtering Houseplants

    Some indoor plants purify the air, or more accurately filter the air, more than others. Here is a list of common houseplants that draw the most toxins out of the air.

    • Peace lily (Spathiphyllum ‘Mauna Loa’)
    • English ivy (Hedera helix)
    • Spider plant (Chlorophytum comosum)
    • Snake plant or mother-in-law’s tongue (Sansevieria trifasciata’Laurentii’)
    • Rubber plant (Ficus elastica)
    • Elephant ear (Philodendron domesticum)
    • Weeping fig (Ficus benjamina)
    • Gerbera daisy or Barberton daisy (Gerbera jamesonii)
    • Pot mum or florist’s chrysanthemum (Chrysantheium morifolium)
    prevent and treat fungus gnatsprevent and treat fungus gnats

    Adding a few (or a lot) of these low-maintenance houseplants to your home can make a difference in the quality of the air you breathe, but not as big a difference as many articles claim. They are a beautiful and welcoming addition around the house and can boost your mood, so I say the more houseplants, the better!

    houseplants in a wooden framehouseplants in a wooden frame
    Pothos are a great beginning plant since they enjoy low light.

    More Tips for Growing Houseplants

     

     

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    Stephanie Rose

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  • Gardening as a Lifeline: Coping with Heartache Through Nature’s Cycles – Garden Therapy

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    Heartbreak is not often treated with the same compassion as loss or illness, but it can be just as debilitating. We’ve all experienced the pangs of heartache in one way or another. If you’re currently feeling heartache, let the plants support you. They’re one of the best guides you can have on your side.

    Hoya heart

    Many people go through heartbreak on a regular basis, but it’s not something that society will often accommodate. Chances are, you have no idea that Deborah at the desk next to you just broke up with her partner last week. Because all she knows is to suck it up and get on with it.

    When someone gets a diagnosis, becomes ill, or, say, breaks a bone, it’s very visible. Or at least allowed to be talked about. But heartbreak is something that’s not as visible.

    And I’m not just talking about when a partnership, marriage, or relationship ends. Heartbreak comes in the form of family members who stop speaking to each other, losing a close friend, or deciding to go different ways with any kind of special person in your life.

    We live in a strange world these days, with lots of heartbreak, yet most people don’t know what tools they need to deal with it. It’s often kept hidden, and we’re told to just go on with our daily lives.

    Really, you might need some time to refocus because heartbreak is downright painful. And thank goodness we have plants, because they’re going to be your key to getting through this.

    This post will cover…

    A Virtual Tour of the New York Botanical GardenA Virtual Tour of the New York Botanical Garden
    The world won’t stop for your grief, but that doesn’t mean you can’t take the time for yourself.

    The Universality of Heartbreak

    There’s a reason every singer resorts to love songs…and breakup songs. They’re an anthem we can all relate to.

    Even if you’re still with your high school sweetheart, we’ve all experienced heartache. Oftentimes, it’s associated with a breakup from a partner, and we’ll load up songs like Adele’s, Someone Like You, or Carole King’s, It’s Too Late.

    But heartache can come from all kinds of relationships. It can be from the loss of a friendship, someone moving away, your child pulling away as they get older, or even grief over the death of someone dear to you. It’s losing any kind of attached relationship.

    Heartbreak is often hiding under the surface while we all put on a brave face. It can take some time for people to feel themselves again, and I wanted to give some visibility to anyone who is currently healing a broken heart.

    You don’t have to hide your broken heart here.

    Practical Tips to Cope With Heartache

    With all that being said, I really like practical tips that you can apply to your life. So, if you’re dealing with heartbreak, here are some things that you can do.

    Ride the Waves

    When you first feel that pang of heartache, I want you to ride the wave. Heartache can be triggered by many things, as memories are tied to all kinds of objects, phrases, places, scents, etc. When we experience the trigger, it can arrive like one big wave.

    But the thing about waves is that they do calm back down.

    Rather than try to text the person or give into whatever kind of behaviour you’re trying to avoid, acknowledge that you’re experiencing a moment of heartache. Remind yourself that this is normal, no matter what stage you are in, and that the feeling is temporary.

    After this, try to take your mind away from the heartache. Whether that’s watching a funny show, calling a friend, or one of the many gardening projects I have here on Garden Therapy, do something nurturing for yourself.

    Heartache waves can last seconds, minutes, or even hours.

    Get Outside

    Did you know that just getting outside can instantly boost your mental health? It’s something I love to rave about here on Garden Therapy and has been proven time and time again by different research studies.

    When you get outside and interact with nature, your stress goes down, you can feel less anxious, and it can even help with depression.

    It doesn’t take much, either. Just a quick five minutes outside, breathing in the fresh air can help you feel more at ease. It’s a great thing to do when you need to ride the wave of heartache.

    Nitobe Japanese garden at UBCNitobe Japanese garden at UBC
    No matter the season, you can find a reset by spending five minutes outside.

    Interact With Plants

    Likewise, the science behind getting outside is the same as interacting with plants. Now, I know I’m biased, but surrounding myself with plants has healed me in many different ways, more times than I can count.

    Being around plants is a great way to distract yourself while also feeling connected to another being. While our friends and family can be supportive to lean on during heartache, they’re not always available to help.

    Often, we have to process the feelings a lot more than other people can take on to support us. Using plants as another form of connection can help you fill those gaps yourself.

    Take this time to add some houseplants to your home, start a new garden, or work on another plant related project. Watch it grow, and one day you may realize the plant has doubled in size while your heartache has become memories.

    For more on how people and plants connect, check out this post.

    Stephanie picking plantsStephanie picking plants
    Everyone shows support in different ways. Plants show support silently but loyally.

    Reconnect With Your Hobbies

    When we’re in a relationship of any kind, so much of our time is dictated by spending time with the other person/people. Suddenly having more time for yourself can feel quite jarring.

    To manage the loneliness that can come from this, use this time to help regain your sense of self. What did you do with your time before the relationship? What activities do you love but rarely have time for anymore?

    Of course, I’m going to suggest more ways to connect with nature. These can include going on a tour of a local garden, planting something outside, flipping through seed catalogues, or harvesting a bouquet of flowers. It could be as simple as walking to your local park to forage for pinecones and then making crafts with what you find.

    Red and light pink peony bouquetRed and light pink peony bouquet
    You can buy yourself flowers. Heck, you can grow yourself some flowers.

    There’s something you can do every season. Here are some ideas to get you started…

    I encourage you to make your own dopamine menu, which embraces many of these ideas. You can find a whole list of ideas in this post.

    Dopamine Menu for GardeningDopamine Menu for Gardening

    Remember, it’s okay to shed some tears. The plants aren’t going to judge you. Take care, and hugs to you. I’ve been where you are; it’s not fun. It does, however, get easier.

    Keep on growing. xo

    More Ways to Find Solace in the Garden

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  • Thanksgiving Mindfulness: Cultivating Gratitude Through Lessons Learned Gardening – Garden Therapy

    Thanksgiving Mindfulness: Cultivating Gratitude Through Lessons Learned Gardening – Garden Therapy

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    Online, Thanksgiving is a big feast surrounded by friends and family decorated with turkeys, fun gourds, and fallen leaves. But there’s a lot of history and pain behind the holiday, and I invite you to rethink how you celebrate, focusing on gratitude and the harvest. Here’s how to practice Thanksgiving mindfulness this season.

    In school, we’re taught that Thanksgiving began centuries ago as a peaceful union between pilgrims and the Indigenous people of North America. For the US, the Pilgrims in Plymouth shared a harvest with the Wampanoag people in 1621. For Canada, Samual De Champlain organized a feast and invited the local Mi’kmaq people in 1606.

    Both are very simplified stories and far from the truth of what Thanksgiving really is and what it represents to many Indigenous people.

    By now, many of us know that Thanksgiving is often linked to the harmful legacy of colonization. I personally don’t celebrate Thanksgiving due to the cultural implications it has for Indigenous Peoples.

    What I do practice is thankfulness for family, friends, and abundance on a regular basis. Instead of celebrating the holiday and its history, we can use this time to be grateful and connect with ourselves and our overall well-being.

    This post will cover Thanksgiving mindfulness and…

    Garden to Table Vancouver Event HarvestGarden to Table Vancouver Event Harvest
    No matter the time of year, we can practice gratitude for our harvest.

    The True History Behind Thanksgiving

    In North America, we have a painful past in the way in which our Indigenous Peoples have been treated. While Thanksgiving celebrates the pilgrims and the Indigenous people co-existing peacefully, the arrival of the pilgrims was the beginning of centuries of colonization and erasure.

    The pilgrims brought disease, which quickly spread throughout many Indigenous tribes, killing a vast population of people. Colonizers displaced the Indigenous Peoples, taking their lands and forcing their European cultural values on the people.

    I recommend you read more about the true history of Thanksgiving here.

    When we celebrate Thanksgiving, it can be a reminder of this history, and it feels like we’re celebrating this history of erasure. The holiday can gloss right over the continued struggles of Indigenous communities, including their land rights and cultural survival. For this reason, I do not celebrate Thanksgiving traditionally.

    The first thing we need to do is acknowledge this history and ensure we’re not complicit in ignoring the past.

    native berries on the North Shorenative berries on the North Shore
    Many of my herbalism teachings come from Indigenous people and their connection to the land and native plants.

    Reconciliation and Education

    What can we do about this? While we can’t change our past, we can work on creating a better, more respectful future.

    It’s important for everyone to educate themselves about the topic. Learn from Indigenous storytellers, journalists, authors, filmmakers, influencers, and people. Hear their experiences and look beyond the textbooks in school.

    Reconciliation is also important. In reconciliation, we work to create a mutually respected relationship between Indigenous and non-indigenous people. This can be done by acknowledging Indigenous rights and titles, examining stereotypes, learning about Indigenous history, supporting their culture and beliefs, and trying to build better relationships going forward.

    Celebrating the Harvest Instead

    For centuries and generations, people from all over the world have celebrated the harvest. Native Americans in the Southeastern US have Green Corn Ceremonies to celebrate the corn ripening and harvest. In Nigeria, the Igbo, Yoruba, and Idoma people celebrate the New Yam Festival as the beginning of the yam harvest season. In China, the Mid-Autumn festival celebrates the moon at its fullest and brightest as gratitude for a good harvest.

    Many gardeners know fall as a time of harvest and abundance. I celebrate this season by hosting feasts with my loved ones and cooking meals from the produce I’ve grown.

    It’s not about one big Thanksgiving meal but a series of gatherings that honour the earth’s bounty.

    Fall garden Harvest of Pumpkins artichoke squash carrotFall garden Harvest of Pumpkins artichoke squash carrot
    Enjoy and share your bounty.

    Choosing Your Family and Connecting

    Holidays that focus on gathering a family together can be difficult for many people who have lost loved ones or have difficult relationships with the idea of family.

    You can redefine family completely. Family can be who you choose, not just those you’re related to. Invite your neighbours, your best friend, your partner’s friends, your children’s friends…anyone who you want to surround yourself with.

    In my life, my gatherings have long been a celebration of my chosen family, those who nourish me as much as I nourish them.

    kid with sunflowerkid with sunflower
    Kiddo will always be a part of my chosen family.

    Setting Your Personal Boundaries

    Celebrating with your chosen family is an important boundary to set, but it’s not the only one. No matter who you celebrate with, remember that you should never need to force yourself into a harmful ritual or toxic family dynamics.

    If you’re anxious at the thought of spending yet another stress-induced holiday with family, ask yourself what it would be like if you didn’t go. Or if you did, how could you make it better?

    Boundaries, especially during these gatherings, are a form of self-care and a reflection of the beauty in cultivating relationships that feel right.

    Stephanie Rose and Lemon BalmStephanie Rose and Lemon Balm
    Setting boundaries is difficult, but putting yourself first offers greater peace in the long run.

    Gratitude from the Garden

    The garden has taught me so much about gratitude. From starting your own seedlings to watching your garden grow into an urban oasis, gardening has taught me the value of patience and nurturing.

    In return, I gain a deeper sense of gratitude when I harvest. Only gardeners know that nothing tastes better than a butternut squash or a tomato you’ve cared for all season.

    When I share the food I’ve grown with loved ones, it allows me to appreciate the journey the food has made from seed to table—and that’s a form of celebration that’s meaningful beyond any traditional holiday.

    Vegetables that have bloomVegetables that have bloom

    More Ways to Spread Gardening Joy

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    Stephanie Rose

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  • Echinacea Root and Flower Tincture for Cold and Flu Season – Garden Therapy

    Echinacea Root and Flower Tincture for Cold and Flu Season – Garden Therapy

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    Ugh, it’s cold and flu season again. Which means I’m busy making all sorts of herbal home remedies to keep me and my family as healthy as possible. Whether you are already sick or are simply trying to keep your immunity strong, this Echinacea tincture is your best friend right now.

    Whether you have been growing Echinacea in your garden or have seen that unmistakable purple coneflower on the bottle of every cold and flu remedy on the shelf, you may have been wondering how exactly to take Echinacea as an herb. I know I wondered that myself.

    I have been to multiple herbal medicine talks that have Echinacea at the top of the list for helping folks cope with cold and flu season, whether it is to help with the symptoms when you are sick or to keep viruses from setting up camp in your body in the first place. Echinacea is said to be a powerful immune-system herb without known side effects and is considered safe for children. No wonder it’s so darn popular!

    It can be hard to know exactly how to prepare and take Echinacea for health, but this Echinacea Root and Flower Tincture is simple to prepare and use.

    echinacea blooming in the gardenechinacea blooming in the garden

    Healing Herbal Infusions

    I grow a ton of Echinacea varieties in my garden as it is one of my absolute favourite garden perennials. I recently wrote an All About Echinacea growing and care guide and showed off a ton of coneflower eye candy. This year I harvested and dried a bunch of flowers to stock up for the coming winter and get ready to learn some more on how to use it.

    Then I got an advance copy of Healing Herbal Infusions: Simple and Effective Remedies for Colds, Muscle Pain, Upset Stomach, Stress, Skin Issues, and More from Colleen Codekas, and I was thrilled to see two recipes that make Echinacea super simple to prepare and take.

    Healing Herbal Infusions is full of easy-to-follow instructions and beautiful photography for natural plant-based remedies. Making infusions can feel a bit daunting when you are first beginning, but this book shows you how easy it is to do at home. The recipes have a wide variety of techniques and herbal ingredients, so after you have tried them you will be off and running with your own creations in no time. Colleen has joined us today to share her Echinacea Root and Flower Tincture recipe!

    Healing Herbal Infusions book by Colleen CodekasHealing Herbal Infusions book by Colleen Codekas

    Echinacea Root and Flower Tincture

    by Colleen Codekas

    Almost everyone these days has heard of Echinacea, as it has become a rather popular herbal remedy. Echinacea is excellent for boosting the immune system, and it has been proven to shorten the duration of colds and flus.

    It’s also a gorgeous flower to grow in your garden that serves double duty: beauty in your yard and wellness in your home. This tincture is simple to make, and it uses both the root and the flower, making it even more beneficial!

    Ingredients

    Yield: about 1½ cups (360 ml)

    • ½ cup (40 g) dried Echinacea root
    • ½ cup (20 g) dried whole Echinacea flowers and/or leaves
    • 1½ cups (360 ml) neutral spirits, such as vodka

    Make It!

    Combine the Echinacea root, flowers, and spirits in a pint-size (473 ml) jar. Cover the jar with a lid and shake to mix well. Put the jar in a cool and dark place to infuse for 4 to 6 weeks. When ready to use, strain out the herbs using a fine-mesh sieve. Store the tincture in small bottles with droppers for easy use.

    fresh echinacea flowers and dried echinacea petalsfresh echinacea flowers and dried echinacea petals

    Take 1 teaspoon (5 ml) 2 to 3 times per day at the first sign of a cold or flu for the most benefit. It can be taken straight or mixed into water or tea if you prefer.

    For children and those wishing to avoid alcohol, use Elderberry & Echinacea Glycerite for Colds & Flus (find this on page 186 of Healing Herbal Infusions), or you can make this same tincture with vegetable glycerine instead of the neutral spirits.

    Tip: it’s okay if you don’t have the Echinacea flowers or leaves to add to this recipe. The root is very medicinal on its own and is easy to locate in most places that carry dried herbs.

    echinacea root tincture with coneflowers from the gardenechinacea root tincture with coneflowers from the garden

    FAQ About Echinacea Tinctures

    Would you use the whole flower or just the petals?

    You can use all parts of the echinacea plant, including the flower heads, petals, leaves, and roots. In fact, the root is very medicinal on its own.

    How should I store the tincture?

    Keep them in a sealed bottle and in a cool, dark place out of direct sunlight. They should last for several years.

    Can I use fresh or dried herbs to make a tincture?

    You can use either for a tincture, as the alcohol will pull out the active ingredients in the plant and help preserve them.

    Reprinted with permission from Healing Herbal Infusions: Simple and Effective Remedies for Colds, Muscle Pain, Upset Stomach, Stress, Skin Issues, and More by Colleen Codekas, Page Street Publishing Co. 2018.

    Healing Herbal Infusions contains 74 more homemade treatments, so this is just the beginning. It will be my go-to resource to support my entire family’s wellness the all-natural way.

    About the Author

    Colleen Codekas, author of Healing Herbal Infusions, holding a bunch of fresh flowers from her gardenColleen Codekas, author of Healing Herbal Infusions, holding a bunch of fresh flowers from her garden

    Colleen Codekas lives with her husband, Joel, and their son, Sawyer, in the beautiful Rogue Valley of Southern Oregon, where they have created a mini permaculture paradise. Due to her desire to live in the most natural way possible, she began studying herbs and herbal medicine nearly 20 years ago. Living and working in Yosemite National Park for 10 years, many of those spent in the high-elevation paradise of Tuolumne Meadows, solidified a yearning to be surrounded by nature on a daily basis. Learning to correctly identify wild plants, particularly those that were edible and medicinal, became a new hobby while living in the wilderness and has carried over into her more “traditional” life now.  In recent years, Colleen has completed several herbalism courses through the Herbal Academy and continues to teach people what she knows through her blog Grow Forage Cook Ferment. When she isn’t busy writing for her blog or making things for her Etsy shop, Coco’s Herbals, she likes to go foraging for wild edible and medicinal plants and mushrooms. She also enjoys hiking, cooking delicious food, drinking wine, making mead, growing a ridiculous amount of herbs and flowers, and making all kinds of herbal goodness in jars.

     More Posts You Might Like

    Echinacea Root and Flower Tincture

    This echinacea tincture is perfect for cold and flu season, helping to boost your immunity.

    Cook Time30 minutes

    Infusing time28 days

    Total Time28 days 30 minutes

    Keyword: echinacea tincture

    Author: Colleen Codekas

    • ½ cup dried echinacea root
    • ½ cup dried whole echinacea flowers and/or leaves
    • 1 ½ cups neutral spirits, such as vodka

    • Combine your echinacea root, flowers, and leaves with the spirits in a pint-sized jar. Seal the jar and shake it to mix.

    • Place the jar in a cool, dark place and let it infuse for 4-6 weeks.

    • Once ready, strain the herbs out using a fine-mesh sieve or cheesecloth.

    • Store tincture in a small bottle with a dropper for easy use. Take 1 tsp 2-3 times a day at the first sign of cold or flu.

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  • Create a Luxurious Outdoor Shower with a French Drain – Garden Therapy

    Create a Luxurious Outdoor Shower with a French Drain – Garden Therapy

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    While an outdoor shower with a French drain was not part of the original plans for my garden, it quickly became a game changer and one of my favourite parts of my outdoor space. If you’re looking for a way to elevate your backyard (which I highly recommend), this is my experience installing and using my French drain and outdoor shower. 

    If you’ve been following along with my garden, you’ll probably remember that one of the projects I completed was a spa area with a hot tub. While I initially had some concerns about the amount of energy, water, and chemicals that hot tubs use, I knew that it could help alot with my chronic pain.  

    And I was right! Soaking at least once a day has made a world of a difference, and I’ve managed to find ways to keep my setup eco-friendly and natural. 

    When I set out to install the hot tub in my garden, my original plans did not include an outdoor shower. However, the second-hand hot tub that I ended up purchasing from Facebook marketplace included one, and adding it to my little outdoor oasis has been one of the best (accidental) decisions I’ve made.

    Here’s what you need to know…

    Outdoor shower and hot tubOutdoor shower and hot tub
    My outdoor shower is right next to my hot tub and patio.

    What is a French Drain?

    If you’re not familiar with the French drain, it’s essentially a trench or hole filled with rocks that allows water to seep through and redirect it. Some drains designed to handle more water also include a perforated pipe or weeping tile.

    While similar subsurface drainage systems have been used for centuries, Henry Flagg French popularized the French drain in 1859 when he wrote about them in his book Farm Drainage. This early iteration described by the French used roofing tile, but special drain tiles with perforations were designed later. 

    Nowadays, French drains are typically used to prevent ground and surface water from damaging buildings and installed along streets and highways as an alternative to open ditches and storm sewers. 

    outdoor shower bamboo base surrounded by crush graveloutdoor shower bamboo base surrounded by crush gravel
    The top of my French drain is a bamboo base and smooth riverstone.

    My French Drain Design

    When I started researching drainage options for the base of the shower, the French drain immediately stood out to me. It was a simple solution that didn’t require any synthetic materials. 

    Because I only needed to prevent water from pooling at the bottom of the shower, not to direct the water to a different area of my property, I went with a basic design. Rather than using a pipe, I was able to simply create a 3 feet deep hole the size of the shower base. 

    My soil was so compacted and saturated from the high water table, that it came out like a perfect cube with straight sides!

    Since the shower is next to my hot tub where there are no plants, I didn’t need to line the hole with landscape fabric. Once I had my drainage hole, I just filled it with ¾ inch crush gravel from my local landscape store. I also placed a wood and bamboo base on top of the rocks to make the shower more comfortable on my feet. 

    Now when I turn the shower on, the water runs into the gravel and quickly filters down instead of pooling!

    outdoor shower with French drainoutdoor shower with French drain
    My French drain is three feet deep, while the drainage by my hot tub is only about 3 inches deep.

    The Shower Design

    An outdoor shower wasn’t in my original plan for this area. But since one came with my second-hand hot tub, I decided to make use of it. 

    Like my hot tub, the shower needed a bit of work, but I was able to salvage most of the parts. The main thing I had to do was replace the pipe, as the original one had burst. 

    The shower is a propane-fueled camping shower, which heats up the water quickly and works so well for the space I have. 

    I generally have a cold shower after spending time in the hot tub. I do circuits in the hot tub, soaking for fifteen minutes in the heat, followed by an ice-cold shower. Especially during the summer, I find that I haven’t had a shower indoors in weeks.

    Now that it’s getting colder, I can also have warm showers outside. It also makes showering before I get in the hot tub so convenient, which helps keep the water clean without having to use chemicals. Showering before entering is one of the main ways that I keep my hot tub clean.

    I use my shower before and after my hot tub, and have mostly replaced having indoor showers with it.

    Decorating My Outdoor Shower

    My hot tub and outdoor shower area are seriously one of my favourite parts of my house. My secondhand hot tub also came with a privacy gazebo made of cedar. The wood has been treat with Shou Sugi Ban, which is a Japanese technique for burning wood to preserve and stain it.

    I added some shelves to the walls to decorate, filling it with houseplants, candles, and a knickknacks or two. These houseplants are good to hang out outside for the warmer months, and I’ll bring them in for the colder months.

    Around the base, I added some potted shade plants like hostas and ferns to really make it feel like you’re showering in the forest. I use the shower water to keep them hydrated so it’s a great spot for plants that like the moisture.

    hot tub plant and shelfhot tub plant and shelf
    My decorative shelf and artwork against the Shou Sugi Ban treated wall.
    pothos on shelf outdoors next to showerpothos on shelf outdoors next to shower
    Decorate with houseplants during the summer.

    Keeping Your Outdoor Shower Eco-Friendly

    Like most things I do, I try to keep my outdoor shower as eco-friendly as possible. Because I opted for a French drain, it’s important for me to keep in mind that all the products I use will drain into the earth. 

    For me, this means using my own homemade soap and biodegradable shampoo. Right now, I’ve been loving my sunflower and turmeric soap, but if you’re interested in making your own natural soap, I have tons of recipes and tips. 

    soap and loofah on dish next to houseplantsoap and loofah on dish next to houseplant
    Make sure all your shower products are biodegradable.

    FAQs About My Outdoor Shower

    Where not to put a French drain?

    French drains should not be installed less than 3 feet away from any walls, trees, and fences. Low spots in your yard are also not the place for a French drain as natural pooling can cause the drain to retain too much water. 

    How deep should a French drain be buried? 

    This type of drain needs to be at least a foot and a half deep in order to do its job. I chose to make mine 3 feet to accommodate my shower. 

    What is the best base for an outdoor shower?

    The base I chose for my own outdoor shower is made of wood and bamboo. It allows the water to drain into the gravel, but it’s still comfortable to stand on. I also liked the natural look of this option, but stone tiles are another popular choice. 

    outdoor shower head turned onoutdoor shower head turned on

    Overall, my outdoor shower has quickly become one of my very favourite things in my yard. If you’re considering installing one, whether you have a hot tub or not, I can’t recommend it enough! If you have any questions about the design or usage, feel free to leave them in the comments below.

    See More of My New House Updates

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  • How I Maintain My Eco-Friendly, Natural Hot Tub – Garden Therapy

    How I Maintain My Eco-Friendly, Natural Hot Tub – Garden Therapy

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    When I first started researching getting a hot tub, I was quickly overwhelmed. What do you put under a hot tub? How do you move it? Do you really need all those chemicals? Here’s what I learned along the way and how I made a natural hot tub using second-hand materials.

    If you read The Regenerative Garden, you know I have a whole chapter dedicated to the ethics of reducing waste and energy. So, it may come as a surprise that one of the first projects I worked on for my new garden was a hot tub!

    With all the energy and chemicals a hot tub requires, I hesitated with the choice. But I knew it would be a game changer for me for me as someone who struggles with chronic pain.

    I considered a wood-fired hot tub. As beautiful as they look, it’s not a practical solution for me to use daily to help with the pain associated with my disability.

    Instead, I found an older hot tub that needs some TLC but works really well. I’m excited to show you how I installed my hot tub, renovated it, and changed things up to make it as eco-friendly as possible.

    Here’s what I’ll be covering today…

    hot tub shelves and planthot tub shelves and plant
    I decorated my hot tub wall with shelves complete with houseplants.

    The Hot Tub Before

    I got my hot tub second-hand off of Facebook Marketplace. It included not only the hot tub, but also the surrounding privacy gazebo and an outdoor shower. The previous owner was a man who worked in the film industry as a carpenter, so everything was made from recycled materials, which I assume came from the leftovers from set.

    Moving a hot tub wasn’t easy. I paid specialty movers to move it from his house to mine, which ended up costing just as much as the hot tub itself.

    I moved everything to my place, and now I am repurposing and rebuilding instead of sending all these materials to the landfill.

    The best part is that I had instant privacy and a backdrop. Since then, I’ve made some upgrades and repairs and added my own touch.

    decorating a small patiodecorating a small patio
    The finished patio and hot tub.

    Step 1: The Hot Tub Base

    My first task was to prepare the base before the hot tub arrived. Previously, the area had an old shed that I removed and recycled.

    I dug into the soil, making it as even as possible. I set down a layer of landscape fabric and then a layer of crush gravel about 3 inches deep. This will provide some drainage for any water that splashes out.

    On top of the crush layer, I added some 2 ft. x 2 ft. cement paving slabs that I bought at the hardware store.

    I considered pouring concrete, but I wanted to ensure there was drainage, and the paving stones would provide a really stable base.

    Step 2: The Privacy Wall

    Next to the base, I set up some concrete footers that would hold the privacy wall posts. Rather than dig a footer into the ground, I bought these holders that can fit a 4×4 post right in it. This means the screen isn’t set directly in the ground and can be moved if I wish.

    The posts are pressure treated lumber and the walls are cedar, treated with Shou Sugi Ban. This is a Japanese wood burning technique where the wood isn’t stained but burned and then coated with a natural oil.

    This helps to preserve the wood, making it resistant to sunlight and water. If you touch it, you can get the char on your hands, but it really creates a beautiful charcoal finish that highlights the wood grain.

    The roof is open above the hot tub and has decorative beams, which are also pressure-treated and recycled.

    hot tub privacy wall with shelves and houseplantshot tub privacy wall with shelves and houseplants
    Here, you can see the beautiful charring of the Shou Sugi Ban.

    Step 3: Insulating the Hot Tub

    Since my hot tub is second-hand, I had to do some work on the insulation inside the panels. Once I opened the panels, I noticed lots of animal damage. Critters had gone inside to nest and nibble.

    We removed any old, bad insulation and replaced it with hard foam. This spray foam is resistant to mice, rats, and other rodents who might sneak in. When you spray it, it expands and hardens and should be long-lasting.

    Overall, this will improve the hot tub’s energy efficiency, allowing it to retain heat better and use fewer resources.

    hot tub at nighthot tub at night
    After insulating, I put the panels back on, and it looks as good as new.

    Step 4: Finding the Right Electrical

    When looking for an eco-friendly hot tub, I had to ask what power source I would need. I could go with a 110V or a 220 V hot tub.

    110V hot tubs are considered plug-and-play. They don’t require any kind of special outlet. They tend to be lighter hot tubs and can have both jets and heat…but you can’t use them at the same time. You still need to ensure there is enough power for this kind of hot tub and that it has its own breaker.

    220V hot tubs are heavier to move and require special hot tub movers. 220V requires a special outlet, which fridges, ovens, and washing machines also use. They’re more efficient in the long run, despite their initial challenges.

    I had an electrician come over and install a special outlet for my hot tub. With a 220V, I don’t have to worry about putting everything at max power to do everything.

    I will say that I did have to move my hot tub later after the movers had come and gone, and it took three people to move it 90 degrees. It was really difficult, and we ended up prying it up with a piece of wood and putting metal bars underneath to swing it into position.

    natural hot tub at nightnatural hot tub at night
    The hot tub I ended up purchasing secondhand was a 220V.

    Step 5: Outdoor Shower

    When I bought the outdoor shower, it also came with an outdoor shower. I put this beside the hot tub, adding a French drain underneath and digging down so it could properly drain.

    It is a propane shower, and it was all built into what I had purchased. Unfortunately, the pipe had burst and I needed new pipes to make the shower work at my house.

    I’m going to make an entire post about my outdoor shower, but let me just say, I use it ALL the time. I’ve already gone an entire week not using my shower inside since I’m using my outdoor shower so much.

    Step 6: Hot Tub Cover

    The hot tub cover that came with the hot tub was no longer good. Which is to be expected! They last for around five years.

    Mine was filled with water, so I recycled it and got a new one.

    I also put in a bar lifter. It allows me to fold half and then use the bar to lift the cover onto the bench I have behind the hot tub. This makes it super easy to lift and use even when I’m in pain and my mobility is restricted.

    outdoor patio at nightoutdoor patio at night
    The patio looks especially lovely during dusk.

    Step 7: The Chemical Dilemma

    As I mentioned, I was a little hesitant about the chemicals I would need to use for my natural hot tub. So, I did a lot of research before deciding what to do with my hot tub.

    I’ll start off by saying that I am not an expert, and this is just what has worked for me. I have not had my water tested.

    I use very little chemicals for my natural hot tub. I start off by filling my hot tub with an RV water filter attached to the hose. I fill it over the hot tub filter, so there are no heavy metals in my hot tub water. The cleaner the water that goes in, the better.

    I clean my hot tub filter very often. To do this, I just remove it and hose it down. You also should replace your hot tub filter every year.

    I also do my best to prevent any additional bacteria from getting in. Every time someone comes into the hot tub, they use the outdoor shower. I also shock it after people who don’t belong to my household have been in it.

    Hot Tub Chemical Alternatives

    For my bacteria cleaner, I opted for bromine instead of chlorine. Here are some other non-chlorine hot tub options I considered but didn’t go with:

    • Salt water also sounded good, but they were quite expensive. I also found that the salt turns into chlorine in the water anyway so it would do the same thing as just putting in chlorine.
    • Ionizers neutralize the bacteria and sterilize it, but they also add more heavy metals to the water. These metals can be absorbed through the skin and can also affect other parts of the hot tub.
    • UV lighting can sterilize the bacteria in the plumbing so it can’t grow. However, you still need some chlorine or bromine to get rid of the pathogenic bacteria that still exists. I might install this down the road, but right now, I’m doing okay!

    I also need to increase the pH of the water. To do this, I sprinkle in baking soda. This is exactly what I do with my bath bombs when I have a bath!

    Overall, that’s all I have added to my water: bromine and baking soda. By showering and cleaning the filter often, my water is crystal clear and beautiful.

    The whole process has reminded me of soap making, and I approach it with the same process. I ask  myself, how can I make it as natural as possible, test it out, and see how my skin reacts.

    eco-friendly hot tub and patioeco-friendly hot tub and patio
    After using the hot tub, I sit for a bit on my sectional with a towel and water-resistant blanket.

    The Benefits of My Natural Hot Tub

    A little while back, I hurt my back. To help alleviate the pain, I soaked in my hot tub twice a day. It was precisely why I wanted to include a hot tub in my backyard design, as I knew I would need to rely on it during times like these.

    While I initially struggled with the idea of the hot tub due to its energy and chemical requirements, I’ve already proven to myself how great of a choice it has been, especially since it’s second-hand and gets so much use.

    The pain relief is giving me back my life, so it’s worth every penny for someone with chronic pain.

    My dermatologist said it was bad for my skin and my rosacea, but I said I don’t care since I’ve seen such an improvement in my pain and mobility.

    Not long ago, I got sick. I did circuits in the hot tub, spending 15 minutes in the heat, then an ice-cold shower, followed by ten minutes of rest. Then, I would repeat it, doing it a total of three times.

    Afterward, I felt like a million bucks. Yes, I was still showing sick symptoms, but I could still go about my day this way.

    Hot Tub Water Usage

    My other concern was the water usage. Yes, this is a 1,000-litre hot tub and it does consume quite a bit of water.

    But in the end, I’m actually reducing my water usage. Normally, I will take baths to combat my chronic pain. With the average bath consuming about 94.6 litres, it would take me 11 dips in the hot tub to already be saving water.

    And considering I go in every day, sometimes twice a day, it’s making a big difference!

    My Natural Hot Tub Today

    As you can see, I’ve made my natural hot tub one of the most relaxing spaces in my home. The walls give me all the privacy I need, and I’ve decorated them with shelves to feel extra homey.

    I added in some fun lights for ambience, which are all controlled with a remote. I love using all kinds of colours at night, and it instantly sets the mood.

    Next to my hot tub is my patio, which you can see more of here. All together, I have one large entertaining space, and I can easily lounge and cool off when I’m done in the hot tub.

    natural hot tub at nightnatural hot tub at night
    Private, relaxing, and functional! The perfect backyard space.

    I’m just at the start of my eco-friendly hot tub journey, and I’m always trying to improve and tweak as I go. If you have any ideas or suggestions for me, leave them in the comments below!

    See More of My New House Updates

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    Stephanie Rose

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  • Patio Decorating Ideas: Turn A Small Space Into Paradise – Garden Therapy

    Patio Decorating Ideas: Turn A Small Space Into Paradise – Garden Therapy

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    Decorating a small patio can be tough, but not if you have the right furniture and accessories. My patio just underwent an extreme makeover, and now, it better reflects my personal style. It’s my favourite place in the whole garden to chill and restore. Creating an outdoor room isn’t hard, but the benefits are well worth the decorating efforts. Here are some patio decoring tips I learned along the way.

    Since my garden is still under construction, I spent a bit of time transforming the patio below my deck into an oasis I could enjoy while there was chaos everywhere else.

    And I’m thrilled with how it turned out. It’s my new favourite place in the yard!

    Many of the same rules around interior design also apply to patio decorating. You’ll quickly notice a theme here: I put a lot of stuff that’s meant for the indoors outside…and it elevated the space from patio to outdoor living room.

    When you treat your backyard and patio as an extension of your living space, you’ll get an amazing retreat that I bet you’ll use more than your living room during the summer months.

    Let’s get into the patio decorating ideas!

    decorating patio ideasdecorating patio ideas
    I have an eclectic style, and I love how this modern sectional ties it all together.

    Sponsored content: This post has been sponsored by Crescent Garden. They were lovely enough to send me home with an InOu sectional they had on display at the Northwest Flower & Garden Festival. I’ve long been a fan of Crescent Garden because they make THE best high-quality, sustainable garden containers and now, outdoor furniture!

    Use the offer code GARDENTHERAPY15 to get 15% off Crescent Garden products. Offer expires December 31, 2024.

    outdoor patio with sectional and artworkoutdoor patio with sectional and artwork

    Help the Environment, Find Sustainable Designs

    One of my biggest pet peeves about outdoor furniture is its lifespan. Yes, the outdoors is much harsher on our outdoor furniture, but when you’re investing money into it, you want it to last.

    Most of us know all about fast fashion, but few of us talk about fast furniture. The EPA estimates that over 12 million tons of furniture waste was generated in 2018, and only 0.33% of that was recycled. Yikes!!

    A big goal of mine for my backyard and my overall methodology is to use second-hand items whenever possible. My hot tub was entirely second-hand and used recycled wood for the surrounding walls.

    When it comes to my InOu sectional, I know this will last me for decades. I first heard of Crescent Garden 15 years ago when I got some of their pots. And I STILL have them! I’ve seen many terracotta, ceramic, plastic, and wood pots break down in that time and my Crescent Garden pots still look brand new.

    Crescent Garden’s InOu sectional has a premium warranty. All their products are designed for continuous use and made of 100% recyclable materials so that the material’s lifecycle is far longer than what is commonly on the market.  

    outdoor patio sectionaloutdoor patio sectional
    The teak legs are just stunning!

    Find Your Central Furniture Piece

    When you decorate a home in your house, you usually style the rest of the room around one piece of furniture, such as the couch, dining table, or bed. You want to do the exact same thing when patio decorating.

    My InOu sectional is the showstopper of the patio, and it was what sparked the rest of the design. Originally, I had set it there in the winter while I designed and waited to build my deck and patio. It looked so good that I designed the whole space around it!

    The sectional really takes the focus of the space. And that’s how it was designed. InOu (In/Out) looks so good, you can bring the furniture inside where it would be right at home.

    I had a choice of colours and went with the parchment/linen colour combination with teak legs. There are other colours and leg finishes which you can see here. My sectional is a four-seater L-shaped sofa, and it’s actually modular, so I can move it around and pull it out into the yard if I’d like.

    Being able to move it has actually been so helpful for me. My backyard is still in construction, and things are always changing. So, having flexible furniture has made my life much easier while I’m still planning.

    But “linen?!” you say? “A light-coloured fabric for outdoors!?”

    I have a cat, dog, and kiddo who immediately all jumped up on the furniture and made themselves comfortable.

    Never fear, the cushions are Sunbrella fabric, which is the best of the best for withstanding the outdoor elements such as heat, humidity, and dirt. You can even remove the covers and wash them.

    All in all, find the furniture that you just love, and the space will easily come together around it.

    magic on patiomagic on patio
    The sectional is cat, dog, and kid-friendly, thank goodness!

    Tips for Decorating a Small Patio

    These are the patio decorating ideas I used to transform a dark and unimpressive patio under the deck into an outdoor room with pride of place.

    outdoor patio at nightoutdoor patio at night
    The patio looks especially lovely during dusk.

    Pillows and Blankets Are a Must!

    Marketed for ‘indoor” pillows and blankets make my outdoor space feel luxurious. Outdoor throw pillows are great for standing up against the elements but are not nearly as cozy. Using decorative pillows with natural fabrics and textures brings the indoor feel outside.

    This summer has been exceptionally warm, so I haven’t had to worry about rain so far. My space is also more protected under my deck. That being said, it’s easy to store the pillows inside when not in use or in a deck box.

    pillows on outdoor sectionalpillows on outdoor sectional
    Make sure the pillow covers are removable and easy to clean.

    I wanted waterproof blankets that would be nice to lounge under after being in the hot tub without soaking the furniture so I purchased waterproof dog blankets! They are sherpa on one side and velvety on the other. Super comfy and cozy and nobody would ever know they are pet blankets.

    blanket and outdoor patioblanket and outdoor patio
    I store waterproof blankets in a wicker basket.

    HANG REAL Artwork

    Kiddo came home one day with a “treasure” he found on the side of the road. Bursting with excitement, he immediately shouted to me when he got home, “Look what I found! I can’t believe it was free.”

    Kids. Gotta love them.

    Thankfully, I had the perfect space for his masterpiece because artwork can also go outside (especially if you find it outside!) Some garden artwork, such as metal and wood, is meant to withstand the elements. But don’t shy away from other items that might not classically go outside.

    The painting, entitled “the bottleneck,” is a depiction of a trail ride being stopped by a family of skunks. It’s faded and covered in water spots but a treasure nonetheless. It’s so funny and cute, and I had to hang it on the patio just for him.

    outdoor patio with sectional and artworkoutdoor patio with sectional and artwork
    I actually quite like the faded pinky-blue hues of the cowboy painting in the space.

    Keep in mind that the artwork will fade from the sunlight, and it should be sheltered from rain. Thankfully I’ve mounted it to the wall where it will be protected.

    On the wall behind the hot tub there are two built in shelves that are meant for displaying artwork. I decorated them with a metal piece of painted art, candles, shells, and houseplants. It really makes the area homey and peaceful.

    hot tub shelves and planthot tub shelves and plant
    This pothos looks good with how much it hangs down.

    Add Rugs, Just NOt Outdoor Rugs

    Like inside, a rug can really tie a whole space together. Textiles outside will make the space feel very inviting overall.

    You can find outdoor rugs just about anywhere. The majority of the ones at big box stores are a plastic, weaved product with a generic pattern. They withstand weather, yes, but they look like plastic. Don’t get me wrong, I use those in other places, but for my covered space I opted for layering wool and cotton indoor rugs. Smaller rugs shake out easily and can be thrown in the washing machine to clean them.

    using rugs for decorating patio outsideusing rugs for decorating patio outside
    Layering a few smaller rugs for a cozy seating area.

    Make Things Easy to Clean

    One gust of wind, and suddenly, you have pinecones and leaves everywhere. And pollen. And dust.

    What’s a gal to do?

    My rugs, pillows, blankets, and sectional cushions are all washable, and I can easily pop them in the washing machine. Thankfully, the light-coloured sectional is also a dream to clean with just a cloth and some vinegar.

    When I first got my InOu, I had the choice of the colour of the furniture/cushions in Shadow/Slate or Parchment/Linen. (I’m so over “millennial grey.” Remember my short term rental home?)

    Then I brought it home and remembered I live with a black cat, scruffy dog, and ice cream-covered kiddo.

    Yikes!

    I thought I had made a HUGE mistake and that my sectional would never be clean again. Thank goodness, I was wrong.

    InOu outdoor sectional parchment cushionsInOu outdoor sectional parchment cushions
    InOu in Parchment/Linen.

    After those hooligans jumped all over the furniture for a few weeks and it stayed outdoors in the Vancouver winter, it was looking a bit shabby. I used my homemade vinegar cleaner and was flabbergasted by how quickly it cleaned up. I felt like I was in one of those viral cleaning videos. It was so satisfying.

    The Sunbrella cushions can also be wiped clean. I’ve had the set outdoors now for 6 months and haven’t washed the cushions yet, just wiped them clean with a damp cloth.

    InOu outdoor sectional with slate cushionsInOu outdoor sectional with slate cushions
    These are the slate colour cushions. You can choose which colour of cushions you want when ordering the sectional.

    Add Plants, of Course!

    You’re outside, so plants definitely need to make an appearance in your patio decorating. You can go for flowers and colourful containers, or something more simple as a single plant.

    I went with the simple route with hostas and ferns, since I’m more of a perennial gal and my space is in the shade. I like the fact that I can change it up whenever I want.

    decorating with hosta in container on patiodecorating with hosta in container on patio
    I planted this hosta in a 15-year old Crescent Garden pot. It just needs a spray with the hose to remove the soil and look brand new again.

    Add Tables for Drinks

    If you plan on entertaining or even just enjoying a morning coffee on your patio, you’ll want to ensure that you have somewhere to rest drinks.

    I didn’t go with a coffee table, as I wanted the space open. Instead, I used a set of mismatched side tables. I can move them easily, depending on where people are sitting.

    The side tables are made of outdoor-friendly acacia wood and can either nestle together or be set apart. I like how they reference the teak legs of the sectional and the wood of the deck.

    wooden patio side table with vase on topwooden patio side table with vase on top
    Outdoor side tables can be moved around as needed for entertaining.

    Lighting IS the Mood

    My patio space was dark under the deck, but it means I have lots of overhead space to hang lights. I went with the classic outdoor string lights, securing them to the top of my deck. You can get them quite long, though, hanging them across your entire yard from the house to a tree or shed.

    These have a remote control and a timer, so I can set them to different brightness and turn them off after 4 or 6 hours. I chose wired lights over solar-powered ones for longevity, which paid off as they are a year old and still work like new.

    They’re all I need to light up the space at night, but they’re also not too overwhelming. It’s the perfect mood-setter.

    decorating patio with lights and sofadecorating patio with lights and sofa
    String lights mounted under the deck for setting the mood.

    I also have candles, of course. My essential homemade citronella candles to keep the mosquitoes away and tea lights all around.

    My most recent lighting purchase was a set of electric candles, also on a timer and with a remote, that I have scattered around the space. I opted for this instead of outdoor light fixtures so I can set a warm glow at the flick of a switch when it’s dark out.

    candle and sectionalcandle and sectional
    This candle sits on the ground, and it adds so much ambience.

    Add Vases and Other Accents

    Don’t forget about the little touches when patio decorating. So often we leave our outdoor space bare, but you should decorate it just as much as you would inside.

    decorating a small patiodecorating a small patio

    One of my go-to ways to style a table is by adding a vase of flowers. Even just a small one featuring some current blooms from the garden is all you need.

    I also have different wired candle holders, like this birdcage-inspired one, which looks good even when the candles aren’t lit.

    bird cage candle holderbird cage candle holder
    Put electric candles in hanging candle holders to make them easier to light.

    A quick side note (which I hope you will read):

    It’s a new day and age here in the world of writing about gardening. How we find art and information has completely changed since I started Garden Therapy in 2009. Much of what I’m working in 2024 wouldn’t be possible without sponsors, in particular, Crescent Garden. With their support I can keep creating beautiful projects, recipes, and articles on Garden Therapy. Read more about the changing world of gardening information due to AI here.

    Exclusive Discount for Garden Therapy Readers

    My friends over at Crescent Garden have extended their generosity to you as well.

    Whether you want your own sectional or one of their self-watering planters, use the offer code GARDENTHERAPY15 to get 15% off Crescent Garden products. Offer expires on December 31, 2,024, and cannot be combined with other offers.

    More Decorating Tips to Try

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    Stephanie Rose

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  • How to Make Lavender Linen Water (DIY Lavender Spray)

    How to Make Lavender Linen Water (DIY Lavender Spray)

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    Lavender is one of my all-time favourite scents. Thanks to its calming, uplifting properties, I try to use lavender as much as I can throughout my home. One of my favourite ways to enjoy it is in this lavender linen water as I iron. Don’t let the name fool you, though. This can also be used as a lavender spray anywhere in your home to freshen up any space! Read on to learn how to make this 5-minute DIY.

    To say that I love lavender would be a major understatement. In fact, lavender is one of my favourite plants to grow in my garden.

    If you were to spend just a short time looking around this site, you would see that I have recipes for lavender ombre soap, lavender lemonade, and even my dried lavender wreath.

    From health and beauty products to food and home decor (and everything in between), I love using lavender in my everyday life.

    Now, I’m adding another use for lavender: a lightly scented lavender linen water spray that is a must-have for your laundry room.

    This post will cover…

    Lavender Linen Water RecipeLavender Linen Water Recipe
    This linen spray has only 3 ingredients!

    Why Use Lavender?

    Lavender is an herb that has been long-known for its pleasant scent and calming properties. In fact, it has been used to cleanse and refresh since ancient times. The word “lavender” has its root in the Latin word “lavare,” which means “to wash.”

    True to its namesake, ancient Romans used the flower to perfume their baths, bodies, beds, and clothing.

    Those Romans were on to something. Not only does lavender leave linens smelling fresh and clean, but studies also suggest that lavender possesses anti-fungal, antimicrobial, and antibacterial properties, which may prevent common skin infections.

    The test of time certainly stands behind this scented herb. Lavender has been used in traditional medicine since ancient times and is gentle on skin. Plus, it smells wonderful.

    So the way I see it, the more lavender I have in my life, the better! What better way to get all those awesome aromatherapeutic benefits besides surrounding yourself with the scent as you sleep? That’s why I love this DIY lavender spray.

    Bunches of lavender drying upside downBunches of lavender drying upside down
    The smell of lavender is known for it’s calming properties.

    How to Use Lavender Water

    First of ,all, yes you can buy lavender linen water, but you’ll end up paying a pretty heftforprice on something that you can easily (and inexpensively) make yourself.

    Before we get into how to make this recipe, let’s talk about why you need it. Understandably, if you’ve never used lavender water before, you may be wondering what to do with it.

    I originally made this spray myself to use when ironing. I quickly realized that this scent was a favourite of mine and started using it for so much more.

    Of course, I still use this recipe for ironing too. To use this linen water when ironing, simply fill up your iron with it. It will freshen the fabric while pressing, and make ironing a much more pleasant chore.

    Additionally, you can pour it into a spray bottle and mist linens fresh from the wash or those that have been stored for a while and need a refresh. And, if you’re like me and love the smell, you can use this lavender spray on SO many things, including spraying it in the air to deodorize the air.

    Lavender pillow sprayLavender pillow spray
    Keep the linen water in a spray bottle for easy use.

    It’s a really easy way to add a light scent to help freshen fabrics of all types. You can also use it on:

    • Towels
    • Curtains
    • Furniture upholstery
    • Throw pillows
    • Dog beds
    • Bathrooms
    • As an air freshener

    I use this linen spray for bedding, on my sheets, on dog beds, and on my son’s bed. I’ve even added it to a small spray bottle I keep next to my bed to use as a lavender pillow spray that helps me fall asleep at night. I might be just a little obsessed.

    The all-natural ingredients mean that this spray is gentle with a delicate scent that doesn’t overwhelm the senses, making this a wonderful recipe to add to your regular laundry routine or pull out and use anytime you want to enjoy it.

    Homemade Lavender Linen WaterHomemade Lavender Linen Water
    Add a cute tag, and it will also make a great hostess gift.

    Caution Regarding Lavender Linen Spray

    One quick word of caution. While lavender is generally considered very safe, especially in a diluted form like this, use caution when using it around pregnant women, babies, and pets (especially cats).

    Never spray this spray directly on pets, and always provide an avenue for fresh air in case the scent bothers them.

    I have never had any kind of issue like this in my home or with my dogs; however, it’s always good to be cautious around animals as their noses are much more sensitive than human ones.

    bundle of freshly cut lavenderbundle of freshly cut lavender
    Lavender is a common scent in many skincare and cleaning recipes.

    How to Make Lavender Linen Water

    Now that I’ve told you all the fun ways to use this lovely spray let’s talk about how to make it. It takes just five minutes!

    Ingredients

    Make It!

    Remove the spray bottle and pour the witch hazel into the bottle. Use a funnel if needed. Next, add your lavender oil to the bottle.

    Add the distilled water to the bottle. Shake the bottle well for several seconds to mix the ingredients together. Also, shake again lightly before using this spray, as the ingredients can separate over time.

    lavender linen water recipelavender linen water recipe
    Shake before each use to ensure the ingredients are mixed together when spraying.

    Use a Glass Spray Bottle

    You will need a spray bottle for this recipe. When you use essential oils, use glass bottles because the essential oils can leach chemicals from plastic ones. Plus, it’s friendlier for both the environment and your budget as they will last a long time.

    I like to recommend using a dark-coloured bottle to store your spray if you are going to be making a large batch. This helps preserve the essential oils by preventing UV rays from breaking them down. If you only have a clear spray bottle, that will work just fine too. Just make sure to store the spray bottle in a dark area like a cupboard.

    Of course, if you are making this simply for linen spray, you will likely go through it fairly quickly. In that case, a glass bottle like the one pictured below works just fine.

    lavender linen waterlavender linen water
    You don’t need a spray bottle if you’re pouring the linen water directly into an iron.

    Substitutes For Witch Hazel

    Also, this recipe uses witch hazel to preserve the scent of your lavender oil. It should also help keep your oil dissolved in the solution (but I always shake it before using it, just in case). If you don’t have any witch hazel, you could swap it out and use unflavoured vodka or rubbing alcohol in its place.

    Witch Hazel and spray bottleWitch Hazel and spray bottle
    Witch hazel helps to keep the mixture from separating.

    FAQ About Linen Water

    Can I add dried lavender to linen water?

    While it will look aesthetically nice, it will end up colouring the water and could stain the linens.

    Does the essential oil leave stains?

    This recipe uses only a few drops of essential oil, and it’s well mixed in the mist. Therefore, you shouldn’t see any problems with oil stains.

    Can I use my infused lavender oil instead of the essential oils?

    I wouldn’t recommend using anything besides essential oils. They are highly concentrated, so you do not need to add much to the mixture. And in such small amounts, it doesn’t create oil stains. Meanwhile, an infused lavender oil will require more to get the scent and could leave behind oil stains.

    Do I have to use distilled water for linen spray?

    Distilled water is free from bacteria and other organic materials. This means that the likelihood that you’re adding contaminants to the recipe lessens, and the linen spray will last longer.

    lavender cleanerlavender cleaner

    Try using this lavender linen water as a pillow spray to help you relax and sleep better. I hope you love this lavender spray as much as I do. Before you know it, you may also be spraying your kids’ pillows with it to help them sleep at night. Enjoy!

    More Ways to Use Lavender

    DIY Lavender Linen Water

    This simple lavender linen water can be used for so many things. From refreshing clothing as you iron to being spritzed on your pillow at night, this lavender spray is a soothing, wonderful-smelling treat!

    • Remove the spray bottle top and pour your witch hazel into the bottle.

    • Next, add your lavender oil to the bottle.

    • Add the distilled water to the bottle.

    • Shake the bottle well for several seconds to mix the ingredients together.

    Make sure to shake lightly before using this spray as the ingredients can separate over time. 

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    Stephanie Rose

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  • The Healing Power of Gardening: Using the Garden for Recovery – Garden Therapy

    The Healing Power of Gardening: Using the Garden for Recovery – Garden Therapy

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    The garden saved me in so many ways, and I want it to do the same for you. The action of gardening and getting outside has many healing and health benefits and is one of the best ways to get your body moving again. Let’s talk about the power of gardening and how to get started while your body is still recovering.

    Many people who stumble upon Garden Therapy come here while searching for help in their own recovery journey. For me, the garden is a powerful place to heal, both in what you grow and the action itself.

    Gardening came to me at a crucial time, offering me an outlet to slowly heal my body and find a new passion in life. Gardening is amazing for mental health and can also be a gentle way to get the body moving.

    Every message I get about someone who finds hope in my own story and shares their own journey means the world to me. I never would have expected that Garden Therapy would reach so many people when I started it.

    Someone recently asked me for tips on how to help increase their time and physical stamina in the garden while recovering from brain surgery, and I thought it was time I dedicate a whole post on tips for utilizing the healing power of gardening.

    Here’s what I’ll be talking about today:

    butterfly pathway garden in the communitybutterfly pathway garden in the community
    The key is to garden in a way that works for you and you alone.

    My Recovery Story

    I didn’t grow up as a gardener. Instead, it found me when I needed it the most. Many years ago, I woke up with a headache. Little did I know, this was just the beginning of my chronic disability.

    I spent that first year almost entirely in bed, trying to sleep off my pain and finding myself with no energy whatsoever.

    After a year and a half, I was able to do small tasks with my body, like walking around the house or brushing my hair.

    By the third year, I ventured outside. My garden was little more than a neglected lawn, but I decided I would build a garden and my health at the same time.

    It started off with just 5 minutes a week, then 5 minutes a day, then 10 minutes a day. It was gradual, very slow, but very rewarding.

    Here I am, almost two decades later, and I’m a Master Gardener, permaculturalist, and an award-winning author of 12 books and counting.

    And it all started with those 5 minutes a day during recovery.  

    healing power of gardeninghealing power of gardening
    I still struggle with pain daily but I have learned how and when to push my body.

    Finding That Balance

    The first thing I’ll say about using the garden to recover is that you need to find a balance between pushing yourself in moderate ways without overdoing it, all while listening to your body.

    As someone who is a type A personality and doesn’t like to stop once I’m hustling, I had to really come to terms with listening to my body. It was important that during my healing, I continued to listen to my body’s signals while also not being sedentary.

    You have to be so careful not to slip into that toxic positivity. Continuing to push yourself more than your body is ready for can develop into a detachment from the signals of our bodies.

    Accept what you can do, and listen to those messages your body puts out.

    lush eco lawn mixlush eco lawn mix
    Find ways to make your garden low maintenance, like switching from a turf lawn to an alternative lawn.

    Choose Your Hard

    In my eyes, those physical and pain symptoms telling you to slow down is your body healing. German homeopathy really embodies this idea that hurting is part of the healing process. When you don’t feel the pain, the healing process hasn’t even begun yet.

    Think of pain like an alarm system. Once you stub your toe and it hurts, you try not to do it again. When you push, it’s going to hurt, but the pain will also encourage you not to push too hard.

    For me, it was all about choosing my hard. Yes, moving at first was very difficult, but I also found being sedentary especially hard on my body and my mental health. So I chose my hard and pushed my body to its current capabilities and watched it grow.

    Just recently, I hurt my back. For almost two weeks, I didn’t do much movement, not even walking Kiddo to school. Every day for the past 11 years, even when I was pregnant, Kiddo and I would go on our daily walk. It’s really part of how we bond and a big reason why he’s so outdoorsy.

    It was really hard for me to be in a place where I couldn’t even walk with Kiddo. After two weeks, I finally went on a walk with him and actually felt better because I got that movement. But the next day, I only got a block and a half before I had to turn around. And that’s okay.

    I was kind to myself and listened to my body. It needed recovery time and rest.

    Tips for Gardening for Recovery

    My biggest tip is listening to your body and finding that balance, but here are some other ways I recommend using the garden as a form of recovery.

    1. Set a goal that’s easy to achieve. For me, it was those first five minutes a day. Be reasonable, and just do something little to get started.
    2. Get outside even when you can’t garden. If you’re unable to get much movement in, that’s okay. Simply sitting outside can give you immense benefits.
    3. Enjoy garden therapy inside. There are more ways than physically gardening to get some much-needed garden therapy. From indoor herb gardens to garden-inspired crafts, you can enjoy the benefits of nature even inside.
    4. Utilize permaculture zones. Keep things that you want to access regularly, such as houseplants or vegetables, close to the home (follow these tips).
    5. Relax after gardening. For me, that’s sitting in the bath with Epsom salts to immediately relax my muscles after working.
    6. Try reading. If you aren’t able to get out that day, try reading up on gardening practices, designs, and ideas instead. I really got my start by reading vegetable gardening books from the library.
    7. Stretch before you begin gardening. From yoga to simple sitting stretches, try to move your body ahead of time to increase blood flow to your muscles.
    8. Garden in a way that works for you. Ignore the trends and what everyone else wants your yard to look like. For instance, I ditched having a front lawn that needed to be mowed and watered since that requires lots of physical work and maintenance. Now, I have a beautiful wildflower front lawn that requires almost no effort on my end.  
    9. Utilize ergonomic tools to relieve strain on your joints and muscles (I’ve listed a bunch in this article).
    10. Take it day by day. Just because you did fifteen minutes in the garden yesterday doesn’t mean you can replicate that today. Always listen to your body and adjust as needed.

    Those are just a few of my tips for using the garden to heal. If you have more you’d like to share with others, please leave them in the comments below. I hope you find the power of gardening in your own life!

    More Ways to Discover the Healing Power of Gardening

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  • Growing Gracefully: Make Gardening a Joy at Any Age or Health Stage

    Growing Gracefully: Make Gardening a Joy at Any Age or Health Stage

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    Now, I believe everyone who told me about all the aches and pains that come with aging. As someone who suffers from chronic pain, I’m used to managing it on a regular basis. But now, it’s most definitely an everyday thing. Here’s how to make gardening easier as you age or your health changes.

    When I saw that Perla Sofía Curbelo-Santiago of Agrochic was putting out a book, I instantly knew I would love it as I’ve always admired how she weaves Puerto Rican and American gardening culture together.

    Her book ¡Verdura! – Living a Garden Life: 30 Projects to Nurture Your Passion for Plants and Find Your Bliss reminds me very much of my first book, Garden Made. When I was writing Garden Made, I wanted to make sure that the projects were uncomplicated and seasonal so that everyone could get some garden therapy year-round.

    The projects in Perla’s books are also very accessible, and I know that Perla frames her gardening work for all kinds of gardeners to enjoy. The projects are great opportunities for those who struggle to keep up with the garden to stay involved.

    I highly suggest you check out the book to see all of the projects. Today, I wanted to feature one of my favourite aspects of the book, which is how you can make gardening easier for yourself as you age or find yourself limited due to health reasons.

    Perla is an inspiring person, who always finds a way to make things work. She’s terrified of heights and married to a pilot after all! So read on for both of our tips for making gardening work, no matter your abilities.

    Verdura book coverVerdura book cover

    Quotes reprinted with permission from ¡Verdura! – Living a Garden Life: 30 Projects to Nurture Your Passion for Plants and Find Your Bliss by Perla Sofía Curbelo-Santiago © 2024. Published by Cool Springs Press.

    My Changing Garden

    I didn’t grow up as a gardener. It wasn’t until I became severely disable overnight that I turned to gardening as a form of therapy. It started so small, with just five minutes a week, which turned into five a minutes a day, then ten minutes, and so on.

    It took years, and it wasn’t something that just happened overnight. But since I didn’t come from a gardening background, the first garden I created was incredibly accessible and designed with my disability in mind.

    As I have evolved my gardening style over the years, I have prioritized a regenerative garden model. This is a garden that is mostly self-reliant, meaning I have very little maintenance to do, which is great for my body.

    I recently moved into a new home and am starting from scratch. It’s a big project, as the yard has been neglected for quite some time. The big difference this time around is that I’m aging and facing my disability.

    Changing your garden is a constant thing, as it should adjust based on where you live, what you like to grow, how you enjoy your garden, and your own capabilities.

    “As we grow older or health circumstances push us to adjust our daily routine to be able to continue functioning physically, mentally, and emotionally, there are certain changes that can take us more time to accept. Sometimes, we come quickly to our senses; other times, it takes a minor accident to make us face reality,” says Perla.

    How to Make Gardening Easier as You Age

    As I mentioned earlier, Perla is also a big proponent of changing things up rather than giving up gardening. “Because I want to keep gardening, I’m happy to make the necessary adjustments to stay on that path instead of throwing in the towel and quitting a hobby that brings me so much joy and well-being,” she says.

    “Remember that the more comfortable we are doing what we like, the more time we will spend on it and with greater satisfaction, regardless of what life brings.”

    So, if you find yourself needing to change your garden, whether that’s due to age or health, here are some of the top ways you can make things easier for yourself.

    Paths

    “Consider leveling and paving the area where you walk daily to get to garden beds, ponds, or rooms around the garden. Reduce the potential to trip or fall on bumps or slippery zones,” says Perla.

    In my new house, it came with a raised bed that was backed up against the fence. This meant the only way to access the back was to climb into the raised bed. This won’t do! I’ll have to redesign the garden, starting with removing this raised bed.

    If you want an easy and fun weekend project, check out my concrete stepping-stone ideas.

    stepping stones in soil next to a large hostastepping stones in soil next to a large hosta
    With stepping stones, I’m able to easily adjust and move my pathways as needed.

    Branch Down

    As we age, it can become difficult to maintain taller trees and shrubs. Consider this for future plantings, and consider getting assistance with pruning from a family member or friend or by professional landscapers.

    “Reduce the height of trees and shrubs to make them easier to trim or harvest without ladders,” says Perla. “Remove branches or plans that interfere with visibility when passing from one area to another.”

    Stephanie in the garden trimming a treeStephanie in the garden trimming a tree
    Avoid needing to step on a ladder when it comes to your pruning.

    Transportation

    Consider where you garden vs where you store your materials and if you could make transportation easier by moving your storage area.

    “Use a small wheelbarrow to transport heavy materials, such as bags of soil, potted plants, or things for disposal,” says Perla.

    Gardening Tools and Accessories

    “Switch to ergonomic and colourful tools as you replace those you already have,” says Perla.

    Here are a few ergonomic tools you can try out:

    Beyond handheld tools, you can also adjust your watering systems. “Add reels for hose storage and install smart water systems of accessories instead of carrying heavy watering cans around,” suggests Perla.

    Comfortable Seating

    “Add more seating areas in which to rest and that provide comfortable respite as you go through your garden activities,” says Perla.

    In my last garden, I had this hammock chair which was a little sanctuary for Kiddo and I. Even when I was sore or not in the mood to garden, this still allowed me to get outside and enjoy the therapeutic qualities of nature.

    Make sure you have at least one comfortable seating area in the shade so you can sit outside at any time of day.

    White macrame hammock chair with a green pillow in a backyardWhite macrame hammock chair with a green pillow in a backyard

    Adjust Your Favourite Gardening Activities

    One of my favourite recommendations in Perla’s book is to adjust the tasks that you enjoy most in the garden. Ideally, you shouldn’t have to stop doing what you love most; instead, you should adjust them so they’re still comfortable and manageable.

    Start off by listing all the activities you like to do in the garden, then ask yourself:

    • When do I enjoy it most?
    • What adjustments are required?
    • When should I have someone help and delegate this task?

    “Changes in our gardening lifestyle don’t need to be drastic, if there is no need,” says Perla, “but we do have to be aware of how decisions made today, regarding the purchase of a tool, the addition of certain plants, or the choosing of hardscapes, will affect our quality of life in a long term.”

    Let me know how you’ve adapted your gardening tasks and activities in the comments below, and maybe you’ll help out a fellow gardener!

    Be sure to check out ¡Verdura! for all the projects and Perla’s insights. It’s available in both Spanish and English.

    More Ways to Rethink the Garden

    Growing Gracefully: Make Gardening a Joy at Any Age or Health StageGrowing Gracefully: Make Gardening a Joy at Any Age or Health Stage

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  • Roots of Resilience: Overcoming Eco-Anxiety in the Garden – Garden Therapy

    Roots of Resilience: Overcoming Eco-Anxiety in the Garden – Garden Therapy

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    From constant wildfires sweeping the country to dismal reports of the coral reef, it seems like all we hear about the environment is bad news. As a result, many people face eco-anxiety as a direct response. Here’s what we can do about eco-anxiety and how we can make a difference within our own garden.

    It wasn’t until I had my own Kiddo that eco-grief hit me hard. While always a concern of mine, the future of the environment became one of my top priorities. I wanted to make sure I contributed to making the world a better place for Kiddo.

    I’m raising my own little eco-warrior, teaching him both the reality of what we’re doing to our environment but also all the things we can do to help it.

    With how modern media works, it can be easy to fall far into the doom of it all. Eco anxiety is a very real feeling that many people face when it can be hard to see the sunlight amongst all this doom and gloom.

    Many people end up avoiding the news altogether to avoid feeling anxious and overwhelmed by the negativity, which is a completely fair response.

    But Mother Nature needs our help, and the more people who feel ready to fight on her behalf, the better.

    Here’s what you need to know about eco-anxiety and what you can do to combat it as a gardener.

    regenerative gardening to stop eco anxiety regenerative gardening to stop eco anxiety
    Less curated gardens are often more supportive of local wildlife.

    What is Eco-Anxiety?

    A relatively new term, eco-anxiety is used to describe the increased anxiety about the growing environmental crisis. It is an emotional response, often resulting in varying levels of distress and overwhelm.

    Eco anxiety, or climate anxiety, can be about the immediate fear of facing a climate disaster such as a flood or fire, or it can be about the exposure of climate change info and media and how it will affect the present and future generations.

    Most of the media surrounding climate change feeds into this fatalistic thinking. About 1/3 of Canadians think it is too late to curb the effects of climate change.

    Youth, indigenous peoples, marginalized communities, first responders, and those who live in higher-risk areas are more likely to experience eco-anxiety. Approximately 40% of Gen Z said that fears about the future make them reluctant to have kids.

    The more aware you are of climate change issues and the more connected you are to the land, the more likely you are to experience some kind of climate anxiety.

    what is eco anxietywhat is eco anxiety
    Raising the next generation to have a connection to nature is key.

    The Rise of Climate Optimism

    When pretty much all major media surrounding climate change feeds into this doom mentality, it’s no wonder that so many of us feel the symptoms of eco-anxiety.

    But it’s best to focus on what we can control. After all, humans started the climate crisis, and we will be the ones to stop it. While it’s important to understand the reality and severity of the situation, we should focus more on our next steps rather than what’s been done or could happen.

    Our current reality is that a new set of ethics is needed for our survival as a species. The earth will be just fine long after we are gone.

    Truly, the only option is to respect Mother Earth and thank her for allowing us to live here by getting along with our neighbours and the flora and fauna with which we share this beautiful place.

    This may sound grandiose and dramatic—perhaps even overwhelming. Climate grief is real, and it can make folks feel hopeless. But if we act ethically and build regenerative systems, we create hope.

    climate anxietyclimate anxiety
    Working within your community for support and resources can prevent you from feeling alone in your fight against climate change.

    Handling Eco-Anxiety as a Gardener

    As a gardener, this is one place I can really make a difference in my immediate community. Through regenerative gardening, I can create an effective, beautiful, resilient, and eco-friendly space.

    Our garden spaces can produce more food and flowers, more trees and shelter for wildlife, control climates for homes and outdoor spaces, and spread joy and beauty within our neighbourhoods, all with less input from us.

    The time and cost-savings alone should be attractive enough for us to want to make a regenerative garden.

    The benefits of this work have a ripple effect. Each time we collect rainwater and use it to irrigate our vegetable garden, we are saving the effort of our communities and the land to purify that water and redeliver it to us.

    Every time we compost our garden waste to turn it into rich fertilizer, we save the energy that is being collected by our cities, composted, and sold back to us. Every little step we can take will make a bigger difference than is immediately evident.

    climate anxietyclimate anxiety
    Our garden can support local wildlife and inspire others in your neighbourhood to do similar practices.

    How to Make Your Garden More Eco-Friendly

    Nearly everything we do on the website can contribute to a more eco-friendly garden. I encourage you to use the search bar and look for any particular topic you’re interested in. I will most likely have information on it, and in a regenerative style.

    For inspiration, here are just a few of my favourite ways you can make an immediate change in your garden:

    • Stop using peat moss. Switch to more sustainable growing mediums such as coconut coir, compost, rice husks, perlite, and more.
    • Save water. Utilize water catchment systems for supplemental water.
    • Practice succession planting to reduce waste and promote longer blooming seasons for wildlife.
    • Reconsider weeds, leaving those in a place where they might be helping to regenerate poor soil.
    • Switch to an eco lawn that utilizes less water and requires less maintenance.
    • Build a bug hotel to provide a nesting place for insects.
    • Leave the leaves and push leaf matter into beds and across your lawn rather than bag it.
    • Grow organically, omitting the use of pesticides and herbicides in your garden. Use natural pest control methods instead.
    • Plant native plants that can handle your local weather conditions without the need for supplemental watering/maintenance.
    • Start a compost bin to prevent kitchen scraps from going to the landfill.
    Handful of compostHandful of compost
    It starts from the ground up!

    Like I said, these are just a few ideas to get you started. Explore and use the search bar to find many more suggestions!

    More Ways to Support Mother Nature

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  • 10 Simple Mocktails Inspired by the Garden – Garden Therapy

    10 Simple Mocktails Inspired by the Garden – Garden Therapy

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    At the end of a day in the garden or soaking in some sun, I love kicking my feet up and enjoying a refreshing drink. Sometimes, I just don’t want to add any alcohol. These simple mocktails are all favourites of mine, filled with complex flavour and herbal goodness!

    Have you flipped to the mocktails or non-alcoholic section of a menu lately? You might be surprised how many amazing options there are.

    Years ago, you might have only been able to find Shirley Temples. But now, you’ll find a list of elevated, well-thought-out, and well-balanced flavours. These mocktails can taste just as complex as their alcoholic counterparts.

    Making mocktails at home can be a great way to explore new flavours without committing to buying many obscure liqueurs you might never drink again.

    I lean into herbal mocktails, as I love the strong flavours from my garden. And how easy it is to pick from my garden and make a drink without shopping for more ingredients.

    If you want some unique but simple mocktail ideas, keep reading for inspiration!

    Non-Alcoholic Drink Lingo

    Non-alcoholic drinks are on the rise! The demand is expected to grow by 25% between 2022 and 2026, coming primarily from younger generations, as Gen-Z drinks an average of 20% less than millennials.

    Now, don’t get me wrong—I love cocktails. But sometimes, it’s nice to just enjoy the refreshing taste of a mocktail.

    Mocktails have been around for a long time, and they try to replicate an existing alcoholic cocktail. They act as a substitute for those who want a non-alcoholic option but still want the drink’s flavour.

    Zero proof is another term that’s rising in popularity, but it technically differs slightly from a mocktail. In terms of zero proof, it is its own unique drink and relies on non-alcoholic spirits to create stand-alone flavours.

    Below, I’ll have both some simple mocktail and zero-proof recipes for you to try out!

    Simple Mocktails Inspired by the Garden

    My garden is full of herbs and flowers that serve double duty—they’re edible as well as beautiful. I make many of my drinks using fresh ingredients from my garden, but you can also source ingredients locally.

    Lavender Lemonade

    You either LOVE the floral taste of lavender or can’t stand it. I personally fall into the lover’s side and make many edible drinks and foods featuring lavender.

    Lavender lemonade is quite simple to make. It consists of lavender syrup, lemon juice, and soda. If you want to enhance its botanical flavour, you can add a zero-proof gin.

    For this recipe, you will want to use English lavender. Although many kinds of lavender are available, English lavender is the most common type used for culinary purposes.

    Triple Berry Fizz

    When it’s berry season, I guzzle up as many handfuls of sweet and plump berries that I can. What I love about this triple berry fizz recipe is that you can use whatever berries you have on hand and are in season. The recipe originally uses blueberries, raspberries, and blackberries, but add whichever you like!

    The original recipe also suggests adding rum. You can easily omit this by adding soda in its place or sparkling water for something less sweet. Also, feel free to experiment with zero-proof rum.

    I would also suggest muddling the mint and the berries first to get maximum flavour! This drink is such a great non-alcoholic spritzer.

    Non-Alcoholic Sangria

    Sangria is one of the best drinks to have on hand at a BBQ, on the beach, or at any summer gathering. It’s simple to make a large batch and ensure everyone can enjoy some fruity goodness.

    Traditional sangria uses brandy and wine combined with an array of fresh fruit pieces. You can adjust my sangria recipe by omitting the wine and brandy.

    In place of the wine, there are many non-alcoholic wines you can use but grape juice (white or red) also tastes just as great in my opinion.

    In place of the brandy, I recommend adding in a juice such as orange or peach.

    simple mocktails from the gardensimple mocktails from the garden
    The more fruit chunks you add, the better in my opinion!

    Ginger and Mint Lemonade

    I first made this ginger and mint lemonade recipe after I made my own ginger ale, but I wanted to elevate it a little more.

    You might not think that ginger and mint would go together, but it has a spicy yet smooth and sweet taste that you just must try.

    Ginger is great for the stomach, and even when combined with sugar to make syrup, it has a soothing quality. This unique mocktail idea is sure to impress and satisfy anyone who tries it.

    a glass of homemade lemonade and ice in front of bottles of lemonadea glass of homemade lemonade and ice in front of bottles of lemonade
    In a cute bottle, this can also make a great hostess gift.

    Homemade Root Beer

    While traditional root beer isn’t originally alcoholic, many alcoholic versions of the beloved North American drink have emerged.

    Sure, you can buy a pack of soda from the grocery store, but making your own root beer greatly elevates the taste. It’s less syrup and more taste!

    The flavour is often hard for people to explain, as it’s made from a variety of different roots. Head to your local bulk store or apothecary to get the ingredients such as sarsaparilla, sassafras, licorice root, and burdock root. It’s SO worth it, I swear!

    root beer is a great herbal mocktailroot beer is a great herbal mocktail
    Rootbeer has a complex flavour profile that is enhanced when you make it yourself.

    Sweet Violet Soda

    This is a very special zero-proof recipe, as it’s one you won’t be able to find at any bar or store. Made using sweet violet, you’ll likely have to forage for yourself.

    Violets are tiny purple flowers that dot many lawns in fields, especially in the spring. Some think of them as weeds, but I think of them as a cute edible wildflower.

    While you can make this as simply a violet soda, I recommend adding to the flavour with a zero-proof gin or infused/flavoured vodka.

    Pickled Shishito Pepper Bloody Mary

    Pivoting from the sweet drinks, this take on the Bloody Mary is one packed full of flavour. I have tons of fun coming up with new toppers for my Bloody Marys (or Ceasars for my fellow Canadians), and they usually come from whatever is currently growing in my garden.

    But shishito peppers have always been one of my favourite toppers. They’re mildly spicy and tangy and, once pickled, have that vinegary taste many of us adore.

    You can see how I pickled my shishito peppers here, as well as my Bloody Mary recipe. Just omit the vodka, and you’ll still have a delicious tomato taste.

    mocktails ideasmocktails ideas
    I’ve also used grilled cherry tomatoes as a tasty Bloody Mary topper.

    Moonlight Mojito

    If you grow mint, you know how prolific this plant is. In fact, it grows so quickly and so much that it’s recommended that you only plant it in pots so it doesn’t take over your whole garden.

    To use up my large supply of mint, I make lots of mojitos. They’re so refreshing in the summer and can be made in so many different ways with fruity additions.

    For my moonlight mojito, I add fresh ginger and lemon. The recipe is in this post. Just omit the dark rum and replace it with soda water or a zero-proof option for a simple but refreshing mocktail.

    moonlight mojito in a mason jar with mint garnishmoonlight mojito in a mason jar with mint garnish
    Muddling the mint is key to getting its flavour to come out.

    Butterfly Pea Flower Soda

    Butterfly pea flower is one of the coolest ways to make a fancy drink without adding any alcohol. All compliments of Mother Nature!

    You can buy dried butterfly pea flowers and add them to boiling water to make tea. The water will quickly turn bright, vibrant blue.

    What’s even cooler about it, is that you can change the colour to a bold purple by adding a hint of lemon juice. Many people make lemonade out of butterfly pea flowers for this reason.

    I also frequently combine it with hibiscus tea, which turns it red instead. This is all because the pH changes based on the additions.

    Butterfly pea flowers have a very subtle taste on their own, so they’re mostly used for visual appeal. You can then add this colouring to your clear soda or tonic water of choice, as well as add some garnishes or muddling of herbs and berries. It would also go great with ginger syrup or lavender syrup.

    butterfly pea flower drink with blue on top and purply-red on the bottom, garnished with stevia butterfly pea flower drink with blue on top and purply-red on the bottom, garnished with stevia
    You can create a neat layered effect by adding lemon juice.

    Hibiscus Iced Tea

    Of all the herbal mocktail ideas on this list, I drink hibiscus iced tea the most. It’s extremely refreshing and packed full of electrolytes, antioxidants, and minerals.

    It might not be a classic mocktail per say, leaning more into just a flavoured tea. But I find it’s really simple to elevate it.

    As I mentioned above, you can combine it with a butterfly pea flower to achieve a neat blue and red layered effect. I also like to add edible flowers as a garnish or put them in ice cubes for a beautiful touch.

    You can further add more flavour with a herbal simple syrup or by muddling some fruit.

    glass of freshly made hibiscus iced tea surrounded by botanicalsglass of freshly made hibiscus iced tea surrounded by botanicals
    Stevia leaves can be used as a garnish as well as a natural sweetener.

    Let me know if you try any of these simple mocktail ideas in the comments below! I would love to hear how the recipes turn out and if you can make any variations.

    More Delicious Recipes From the Garden

    Pin image for 10 garden-inspired mocktails made with garden-grown ingredients.Pin image for 10 garden-inspired mocktails made with garden-grown ingredients.

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  • Plant Blindness: The Silent Epidemic Sabotaging Our Well-Being and Earth’s Future – Garden Therapy

    Plant Blindness: The Silent Epidemic Sabotaging Our Well-Being and Earth’s Future – Garden Therapy

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    Nature deficit disorder shows how much our mood and behaviour can change when we live a life separated from nature and plants. This plant blindness is quickly becoming a growing problem—for our mental health and the environment. Here’s what you need to know.

    A little while ago, I did a talk with Growing Joy With Maria, and she talked about how growing houseplants helped her to turn her depression around—something I can very much relate to here on Garden Therapy.

    She mentioned something that really stuck with me: plant blindness. Before, she never really considered plants useful or worthwhile, but once she committed to growing houseplants, she noticed an immediate change.

    I myself didn’t grow up as a gardener, discovering plants as an adult when I turned to gardening as a way to get outside and move my body while suffering from a new disability.

    I heavily experienced plant blindness and nature deficit disorder when I was younger, and I think that many people today do. Finding these pockets of nature and peace in our cities is extremely hard.

    Today, I want to bring to light just how bad plant blindness can be and that it’s essential we ensure our future generations have access to plants.

    nature deficit disorder can be prevented by greenspaces, like the highline at NYCnature deficit disorder can be prevented by greenspaces, like the highline at NYC
    Creative green spaces like the Highline in New York City are helping to introduce greenery in dense spaces.

    What is Plant Blindness?

    Ask someone to name the tree that stands in front of their house, the shrub on the side of the path, or the flowers in their vase at home, and there’s a good chance they’ll struggle.

    Plant blindness is when you lack awareness and appreciation for plants. And it’s on the rise, especially for those of us who grow up in urban environments.

    When I was growing up, I didn’t notice plants much. I never grew up as a gardener since I didn’t have plant-obsessed parents or tons of nature around me to teach me a love for it.

    I could walk by trees and not really notice them. My eyes were on the uninteresting sidewalk in front of me.

    For me, this changed when I became disabled. Suddenly, I was forced to find new outlets, and gardening became a way of healing for me—for which I am eternally grateful.

    Our minds are overloaded with information every day. They constantly need to sift through new information and decide what knowledge to retain.

    Unfortunately, our society doesn’t prioritize this plant knowledge. So in turn, our brains don’t deem it as important. Most of nature becomes one big green blur to a majority of people.

    In a study out of the UK, 82% of children couldn’t identify an oak leak. Another study found that out of all its A-level biology students, only 14% of them could identify more than three native plant species. And the same was said of their teachers, too!

    plant blindness can be prevented by a trip to the botanical gardenplant blindness can be prevented by a trip to the botanical garden
    Botanical gardens are one of the best ways to introduce yourself to different types of plants. Just like a zoo!

    What is Nature Deficit Disorder?

    I’ve talked plenty about the benefits of being out in nature, from reducing stress and anxiety to actually helping reduce depression symptoms. Many people feel it the second they step out into green space just how much it can refresh and change their mood.

    Nature Deficit Disorder is the exact opposite of that. A term coined by Richard Louv in his book, Last Child in the Woods: Saving Our Children from Nature-Deficit Disorder, it is a non-medical term used to describe how the lack of nature can affect a child’s behaviour.

    Children who have access to nature are less aggressive, more focused, have greater self-awareness, and have stronger immune systems.

    When we all were cooped up indoors in 2020, this became extremely evident. We were all itching to go outside, and those who didn’t have direct access to safe greenspaces (i.e. their own backyard) quickly began to struggle.

    A lack of greenspaces affects those in lower socio-economic classes way more, and in turn, minorities as well. I see it myself in Vancouver, as the areas with larger homes have more green space and large street trees, while areas with higher-density apartments have significantly less greenery around them.

    what is nature deficit disorderwhat is nature deficit disorder
    I have raised my kiddo to have a love of plants and nature.

    Effects of Plant Blindness and Nature Deficit Disorder

    Beyond how it affects our mental health, plant blindness has a larger effect on the world. Just like animals, there are many plants on the endangered species list, and a whopping 40% of all flora are at risk of extinction.

    Most of us don’t think about saving these plants the same way that we think about saving the animals. In 2020, the US spent roughly $1.2 billion on helping endangered species, and 67% of that went to the recovery of two fish: salmon and steelhead trout. Just 2% of all the funding went to helping plants.

    Plants have significant value, but many of us aren’t seeing it. A very limited amount is used to feed us in the grocery store despite many being edible.

    But plants have so many uses, such as revitalizing soil, feeding wildlife, providing medicine, being used as construction tools, and having significant cultural value.

    All of this stems from our loss of connection to plants. Without this connection, people don’t see the value in plants and nature and, therefore, don’t prioritize them.

    Preventing Nature Deficit Disorder

    A few years ago, I worked at the UBC farms as a Master Gardener in their Intergenerational Landed and Learning Program. In this program, they would bring inner-city schoolkids to the farm every second week, and we would work with them over the school year.

    In the program, we would take them through a plant’s whole cycle to help them understand how plants grow, what it takes to grow food, and how to prepare and cook this homegrown food.

    The program began in September, so it would begin with a great harvest left behind from the previous group. This also taught them the importance of providing food for the next generation.

    In the very first session, a group facilitator would ask the kids what their favourite vegetable was. The kids would yell out “pizza!” or “French fries”, and I was quite amazed that many didn’t really understand what a vegetable was.

    But by the end of the year, they would be holding their tummies saying they hurt because they ate too much of the kale flowers. What a difference!

    Falling in love with plants is vital to stopping plant blindness and nature deficit disorder, but not everyone has the privilege of doing so. There are many urban deserts out there that make it difficult to see and interact with plants.

    The big houseplant boom certainly has to do with that, as it’s the easiest way to interact with greenery.

    Many gardeners have fallen in love with plants, and we feel a special connection to the earth and to fellow plant lovers. It’s up to us to try and encourage others.

    People love learning about their food, so that’s a great place to start. Just think about how many of us start gardening by growing our own food.

    We need to train our brains that plants are important by interacting with them frequently and in a way that directly relates to ourselves. Plants need to hold a place of value.

    One of the most important things we can do is teach the next generation that plants are powerful, useful, and important.

    kid smiling and looking at camera while harvesting from the gardenkid smiling and looking at camera while harvesting from the garden

    Tips for Staying Connected to Nature

    Pin image for plant blindness, nature deficit disorder and its dangers.Pin image for plant blindness, nature deficit disorder and its dangers.

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    Stephanie Rose

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  • How to Make a Dopamine Menu for Gardening – Garden Therapy

    How to Make a Dopamine Menu for Gardening – Garden Therapy

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    If your screen usage has hit an all-time high, you’re not alone. From TV to video games to social media, we often turn to these devices for quick entertainment and small hits of dopamine. But it’s not too late to turn things around! As a gardener, your love of the outdoors and all things green can be turned into a highly beneficial dopamine menu.

    Nowadays, it’s nearly impossible to get away from screens. Unless you’re doing a digital detox challenge or out in the woods with no reception, you probably have some form of screen(s) you rely on for entertainment daily.

    If you’re reading this, it means you’re staring at a screen right this very minute! And since I’ve reminded you that you’re scrolling, please keep reading, as I promise that what I’m about to tell you will be a game changer when it comes to reducing your screen time.

    Since my kiddo was little, I’ve tried to keep him away from screens. Which, for his generation, is a tough thing to do. I make sure we read together, play board games, go on walks, cook together, and more to reduce how often both of our eyes are glued to a screen.

    Dopamine menus are a relatively new trend and tool that people can use to find new sources of dopamine outside of screens. And because I am a woman whose core being relies heavily on plants, I knew I needed to make a dopamenu for gardening.

    Today, I’ll show you how you can make your own dopamine menu for gardening and why you should.

    Are Screens Bad for Us?

    We get the sense that too much screen time can be bad for our health, but what’s the science behind it all?

    Harvard Medical School says that screens can affect how the human brain develops. Young brains are constantly building new neural connections and cutting down any they don’t use often. Screens can affect how our brain builds these connections.

    Screens provide simulated versions of what we experience in real life. Essentially, they’re watered-down versions of our experiences, and so the neural connections being built aren’t as “strong.”

    “Boredom is the space in which creativity and imagination happen,” says Rich, an associate professor at Harvard Medical School. And I think that really summarizes how screens have fulfilled our endless need to be entertained.

    Why do you think our best thinking happens in the shower? Or if you’re like me, when I’m out puttering in the garden.

    make a dopamenu to reduce screen timemake a dopamenu to reduce screen time
    I still have screens in my house, but I try to be aware of my usage.

    Screens and Sleep

    Using screens at bedtime has also been proven to disrupt sleep. Before bed, our body begins to produce melatonin as a response to darkness. But devices emitting blue light will suppress our melatonin and affect our ability to achieve REM sleep, which is essential for processing and storing information.

    This means the next day, you may be more tired and less likely to process and retain new information. AKA, having a good memory.

    Screens and Mood

    Some studies have also linked screen time to symptoms of depression. And I can totally see why. Beyond the traps of constantly comparing ourselves on social media, many people rely on screen activities as a way to deal with stress. So when we go without screens, our anxiety can rise.

    dopamine menu for gardeningdopamine menu for gardening
    Being outside instantly boosts my mood.

    What is Dopamine?

    Dopamine is a key factor in why we LOVE screens so much. Dopamine is a neurotransmitter that our nervous systems use to send messages. It’s a chemical that spreads within the brain and the body as a messenger for pleasure.

    Dopamine works as a reward system. Doing activities you enjoy will release dopamine. How much is released is based on the activity and its frequency.

    Many things use this natural reward system, like drugs and alcohol, and yes, our beloved screens. Initially, they give us a big rush of dopamine. But then they diminish the more you use it.

    Watching one episode of a show is fun. Binging the whole series? You might feel depleted and groggy afterward.

    In response to the diminishing dopamine, we tend to either move on to a different activity to get a new reward or increase the initial activity to try and get more.

    Orange and yellow tulipsOrange and yellow tulips
    Darwin Hybrids ‘Elite Apledoorn’ Tulips

    A dopamenu is a tool we can use to help us find new sources of dopamine when we feel like we need a pick-me-up.

    Originally developed by Jessica McCabe, it was originally intended to help those with ADHD. It’s believed that people with ADHD have lower dopamine levels and continually need to find new dopamine hits.

    A dopamenu has a list of starters, mains, sides, desserts, and specials. Each of these categories has different activities or various lengths that you can turn to when you’re looking for stimulation.

    Essentially, it’s a quick customized list of things that you know will bring you joy.

    While originally a tool for ADHD, I think everyone can benefit from a dopamine menu. It’s a useful tool to turn to to get away from screens, get outside, and find more sustainable dopamine hits.

    And as a gardener, you know I had to make myself a list of things I could do in the garden to get myself engaged with nature. Nature has many many mental health benefits (which I talk about in this post), and trying to do activities outdoors can double up your benefits.

    dopamine menu ideasdopamine menu ideas
    Working outside can have immense benefits.

    I highly encourage you to make your own dopamine menu. Over time, fill it with activities you like to do outside and in your garden. Eventually, you’ll have a great list to turn to when you need ideas for how to get yourself up and moving.

    Here are a few of my go-to’s that you can use as a jumping-off point for your own dopamenu.

    Starters

    These are quick, 5-minute activities you can do to take a break and get outside.

    snake plant sitting on book stack next to a brass watering can on a window ledgesnake plant sitting on book stack next to a brass watering can on a window ledge
    A dopamine menu can even be a nice reminder to check on your plants.

    Mains

    These activities take up more time and are great if you have an hour or more to spare.

    Sides

    When you’re already outside, these activities make for good add-ons.

    Desserts

    These are activities that you often default to. It’s best not to spend a lot of time on them, but they are good in small, planned doses.

    • Scroll on social media
    • Shop for seeds
    • Enjoy a cocktail outside
    • Shop at the garden centre
    • Watch a favourite TV show
    • Play video games

    Specials

    These activities aren’t your everyday activities. They might be expensive or more time-consuming than others, but they are still worthwhile.

    seed libraryseed library
    A seed library is a great way to engage with your local gardening community.

    What will you put on your dopamine menu for gardening? Let me know in the comments down below so that we can all take inspiration as we make our own dopamenus for gardening.

    Dopamine Menu for GardeningDopamine Menu for Gardening

    More Ways to Find Gardening Joy

    Dopamine Menu for GardeningDopamine Menu for Gardening

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    Stephanie Rose

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