BOTW: March 27

By Paige Waskow

Nature Anatomy

By Julia Rothman

What's it about?:

Basically a fun and beautiful field guide, Nature Anatomy takes you through the natural world in vivid watercolor drawings and descriptions. You can learn about the origins of the universe, classifications of trees, and the difference between a carpenter and bumble bee. The book gives you the environment in detailed and unique pages, fun crafts to try, and much more. You won't come away bored (even if you're not a nature nerd like me!)

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Why did I choose it?:

I love nature! And I love books that explore the outdoors. This book is an easy read and always fun to come back to. If you are looking to read the whole thing, or open its pages randomly, this book offers a field guide experience: learn as much as you'd like, but there's not a plot to follow.

As mentioned above, this book has a beautiful art style of watercolor with bold but not limiting sketched outlines. Whether or not you even read the descriptions, the art is enough to boldly stand out and make the book a wonderful experience.

Where can you get it?:

Nature Anatomy is available at the Cedar Rapids Public Library. You can get a library card for free anytime they are open. Check out their website and request books here!

Is there anything else you should know?:

Julia Rothman has also written books about food (Food Anatomy) and farms (Farm Anatomy) which are in the same colorful, field guide style as Nature Anatomy. I highly recommend! If you are interested in learning more about the author and her works, check out here website here!

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References:

Rothman, Julia. Books - Nature Anatomy, https://www.juliarothman.com/books-2#/nature-anatomy/.

Rothman, Julia. Nature Anatomy. Storey Publishing, 2015.

The War on Food

By Paige Waskow

Making healthy choices can often be misleading and discouraging. It can lead to unhealthy diets and obsession with weight rather than health. It can push a person to eat more, eat less, only eat x, not eat y… and on and on it goes. The war on food is tiring and often incredibly inaccurate. We do need to think about food and what it means because what we consume matters. So, how should we eat? These are four tips that can hopefully point you in the direction of healthy food!

1. Eat slow food

Like snails? Maybe. But what I am really getting at here is the less processed food you eat, the better. Processed food is typically full of what is known as empty calories. As stated by Harvard's health website:

'All food contains calories, and we need a certain amount of calories each day. But some foods provide not only calories but also other ingredients that also are critically important, such as vitamins, minerals, antioxidants, and others. When a food provides primarily calories, and little else of value to our health, we say that food has "empty calories,"' (Anthony Komaroff, MD).

Heavily processed, empty calorie food is typically made fast and is quickly available to a consumer (ex. fries, soda, and slushies). Additionally, it typically isn't fresh and lacks nutrition that our bodies need. "Slow food" on the other hand, is the type of food that takes a longer time to prepare, grow, and even consume (Slow Food USA). Examples of this could include fresh produce and homemade meals from scratch. To learn more about the slow food movement, check out the Slow Food USA website here.

                          

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2. Taste the rainbow

(Not like Skittles!) Eating in color can help you balance your meals. For example, many a high school lunch contained something like the following: a breaded chicken patty on a bun, canned peaches, and corn. Notice anything strange? All the food is a slightly different golden-y color. This isn’t a very balanced or nutritious meal. By eating according to color, you can get a better balanced meal and more of the stuff your body truly needs. Fruits and veggies are especially colorful and that is a good thing! Get some green, yellow, purple, and red on your plates.

One thing to add is that this doesn’t mean processed foods with artificial colors. Yes, M&M cookies and Airheads have a lot of colors, but they are most definitely not a balanced meal. For more information about the science behind color in food, check out this cool website from the Food Network here!

                                        

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3. Eat more whole grains

Grains can be good for you, but it depends on the type. There are two types of grains, whole grains and refined grains. Whole grains are not altered and have many vitamins and fiber whereas refined grains are essentially processed to only provide carbohydrates (Bjarnadottir, 2017). This means that refined grains can be considered as empty calories, and you aren't really getting much out of them.

Want to take a wild guess at the kinds of foods that contain or are refined grains? If you said pop tarts, white bread, bagels, and cake, sadly, you'd be right. Anything that contains white flour is refined, and you aren't getting your bang for your buck in the nutrition department. Can this cause further problems?: Yes. As Adda Bjarnadottir of Healthline says, "Refined carbs cause rapid spikes in blood sugar and insulin levels, and only make you feel full for a short time. This is followed by a drop in blood sugar, hunger and cravings," (2017).

So, can you still eat grains and avoid refined ones? Of course! Whole grains are typically labeled as such and include foods such as popcorn, oatmeal, bread, and pasta. The more processed a food is, the more likely it isn't a whole grain.

4. Try new food!

Everyone has that one food they have never tried and yet, it is surely has to be the most disgusting thing in the world. I am guilty of doing this, and my "no" food is beets. I've only had beet juice (why would they do that!?), which wasn't a great experience (it tasted like sweet dirt), and I have yet to attempt them in solid food form (I really don't want to). I often see them at the Caf, baked or sauteed, and I refuse to put them on my plate. So, I definitely need to try my own tip.

Trying new foods is a great experience, even if you don't end up liking the food. I discovered a few years back that I love brussel sprouts. They are now my favorite vegetable. Ever. Had I not tried them at a friend's house, I wouldn't have known that I was missing out (and that I could eat something healthy that I really enjoyed). My point here is that trying new foods doesn't hurt you. Yes, you may rush to get some water, but you also might find a food you love. It's a great way to expand your palette, eat more colors, and discover something great.

                       

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Please note that this isn’t a perfect guide (especially if you have a dietary constraint) but rather some direction to eating well. Everyone’s bodies are different! My intention is additionally not to body shame or suggest dieting to “fit” a societal beauty standard. Things like weight do not determine how healthy someone is and should never be the basis of how someone is viewed in society (although we seem to struggle with that).

Thanks for reading!

References:

Bjarnadottir, Adda. “Why Refined Carbs Are Bad for You.” Healthline, Healthline, 4 June 2017, www.healthline.com/nutrition/why-refined-carbs-are-bad.

Komaroff, Anthony. “Understanding Empty Calories.” Harvard Health Publishing, Harvard Medical School, June 2016, www.health.harvard.edu/staying-healthy/understanding-empty-calories.

Slow Food USA. “About Us.” Slowfood USA, 2019, www.slowfoodusa.org/about-us.

Television Food Network. “Eating by Color.” Food Network, 2019, www.foodnetwork.com/healthy/photos/eating-by-color.

It's Alive!: How to take care of your new houseplant friend

By Paige Waskow

In my last post, I shared some benefits of having plants (you can check it out here). If you are considering getting a new friend but don't want to kill it, fear not! These are a few plants that are easy to grow.

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1. Aloe vera: aloes are pretty common succulents that are both drought tolerant and hardy. To take good care of an aloe, give it bright indirect or direct light and water once a week. Additionally, aloes don't need as much water as say a spider plant or philodendron. They are not leafy, tropical plants and stay strong when it's hot and dry outside!

Soaking air plants

Source: Paige Waskow

2. Spider plants: spider plants are awesome plants to have around. If given the right conditions, they grow quite quickly and also produce baby spider plants that you can grow! To take care of a spider plant, give it indirect light (light you can read in), and water it once or twice a week. The soil should always be moist but not wet (they are not as drought tolerant as succulents or aloe). Another easy to care for plant that thrives in the same conditions are philodendrons. They have long almost vine like leaves.

 Striped Succulent
Source: Paige Waskow

3. Air plants: these plants are amazing and are hard to kill. Air plants don't need soil and can live pretty much wherever . The only thing they really need is water, and to do so, soak them in water for about an hour once or twice a week. They can come in all shapes, sizes, and colors.

4. Succulents and cacti: these plants come in all shapes and styles, but all are pretty easy to maintain. Like aloe, these plants really like sun, warmth, and don't need a lot of water. You can water them once a week, but they may not even need that. When watering, measuring out the water, or having a controlled way to manage it, can help you avoid giving your succulent too much.

It's Always a Great Time to Get a Plant

By Paige Waskow

In a world so fascinated with growth, why not take the idea literally and get a plant? From the medicinal aloe vera to fast growing spider plants and giant elephant ears, our photosynthesizing friends have many benefits to offer us.

In my experience (it could be argued that I may be on the edge of having too many), taking care of plants has always been a positive and gratifying experience. They are bright and green, bringing life into my dorm room. Beyond simply being visually aesthetic, plants have also brought me a sense of calm. They are a way that I can see growth in taking care of something, especially when the bustle of classes and loads of homework make me feel that I am never truly getting anything done. When the dark days of winter arrive and the greenery of the outdoors hides, my room becomes its own vibrant ecosystem.

Beyond my personal love of plants, there are a multitude of research and data regarding them. Plants can provide many benefits to humans, and these are a few:

1. Oxygen and air purity

One could argue that breathing is an important part of existing, and according to many studies and articles, this ABC one included, certain plants help improve both oxygen and air quality in a room. Plants are good at removing volatile organic compounds (aka chemicals that could make you feel sick (NASA 5,8)) and producing oxygen as a result of photosynthesis. Additionally, although more specific to certain conditions, this NASA funded experiment found benefits of indoor plants in tightly sealed buildings with high amounts of VOCs.

2. Reduce stress and increase energy

Plants can help you relax and find a sense of purpose. According to Texas A&M University, many studies have shown that participation in gardening and cultivating plants brings positive mental results and feelings of accomplishment rather than stress (TAMU 13). The university's page also notes that plants in a person's working environment allow for a more energized and positive experience (7).

3. Help in recovery and mental health

Plants are used to help after surgeries and create a stimulating environment for patients. Active care of plants, or even simply having them present made a difference. Patients had better recovery times and were less anxious and fatigued (Treehugger 5). Hopefully, you aren't performing surgery in your dorm room, but these studies only add to the notion that plants have positive effects on both our minds and bodies.

In personal experience, I worked at the Missouri Botanical Gardens for an internship and learned about their Therapeutic Horticulture division. Workers in this department do things such as take plants into hospitals and have interactive community events including plants. If you want to learn more, you can check out their website here.

References:

     “Health and Well-Being Benefits of Plants.” Ellison Chair in International Floriculture, Texas A&M University, ellisonchair.tamu.edu/health-and-well-being-benefits-of-plants/#.V7dBbpMrLBI.

     Breyer, Melissa. “5 Health Benefits of Houseplants.” TreeHugger, Treehugger, 13 Feb. 2015, www.treehugger.com/health/5-health-benefits-houseplants.html.

     Healthline Editorial Team. “Importance of Plants in the Home.” Healthline, Healthline Media, www.healthline.com/health/importance-plants-home#health.

     Larcombe, Danica-Lea. “Indoor Plants Don't Just Look Nice - They Are Healthy, Too.” ABC News, 24 July 2017, www.abc.net.au/news/2017-07-24/living-in-an-apartment-you-should-get-some-indoor-plants/8738556.

     Lee, Sophie. “Why Indoor Plants Make You Feel Better.” NBCNews.com, NBCUniversal News Group, 13 July 2017, www.nbcnews.com/better/health/indoor-plants-can-instantly-boost-your-health-happiness-ncna781806.

    

     NASA. “Plants Clean Air and Water for Indoor Environments.” NASA, NASA, spinoff.nasa.gov/Spinoff2007/ps_3.html.

     Missouri Botanical Garden. “Therapeutic Horticulture.” Missouri Botanical Garden, www.missouribotanicalgarden.org/learn-discover/adults/therapeutic-horticulture.aspx.

     Elephant ear photo: Paige Waskow