How nurturing nature benefits you, your kids, and your community

Words by Rebecca Deurlein

“There is something deeply satisfying about planting a seed, nurturing it, and watching it grow into food that will nourish your family.” Grace Cavnar, CEO of Hope Farms & Recipe for Success

Let’s dig right in: True wellness cannot exist without healthy food. That’s why it’s so alarming that 40.5 million people in the U.S. live in food deserts, areas with little access to fresh, non-processed food. Houston’s Grace Cavnar recognized the need within her city and set about meeting it, first through her schoolwide program Recipe for Success, then through her community farming initiative Hope Farms. Her mission? To teach children how to identify healthy food choices and to guide parents in how to plant and tend home gardens. 

The act of gardening alone is physically, mentally, and emotionally healthy. And the younger you are when you start, the more benefits you reap. “Gardening is one of the most powerful tools for teaching children where their food comes from,” Cavnar explains. “When kids are involved in growing and cooking their food, they are far more likely to eat it—and love it!”

Digging in the dirt is good for you. The National Institutes of Health reports that the combined positive effects of sun, fresh air, physical movement, and the connection to nature are significant. Gardening restores dexterity and strength, relieves stress, and even brings feelings of happiness. Little known fact: inhaling M. vaccae, a healthy bacteria that lives in the soil, is like taking a big ol’ dose of dopamine, the same hormone and neurotransmitter released after exercise. Science shows that working a crop also plays a part in delaying dementia and aiding in recovery from ailments like arthritis and strokes. 

And once gardeners see the literal fruits—or vegetables—of their labor, the effects intensify, bringing a renewed sense of purpose, motivation, satisfaction, and pride. Garden therapy has been used effectively to help those dealing with PTSD, to reduce anger and aggression in prisoners, and to calm and give purpose to troubled youth.

It’s not just about the end game of producing food; it’s about the journey, and sharing that experience with others can double or triple not just the yield, but the joy. Cavnar says, “A garden is a sanctuary where neighbors can gather over a shared love of fresh tomatoes or zucchini, and where you can cultivate resilience and self-sufficiency. It helps us reconnect with a simpler, more intentional way of living.”

Think back to the days when a neighbor knocked on the door with a basket of surplus apples from a recent picking. They shared the wealth. Everyone benefited from the exchange, and everyone ate healthier as a result. Cavnar says that’s exactly how each of us can combat food deserts within our communities—by starting our own gardens, feeding our own families, then giving some away. It’s a simple concept, but we’ve allowed our busy lives to interfere with what was commonplace. 

Getting started on a garden is half the battle, so Cavnar shared her tips to improve success.

5 Simple Steps to Gardening

You don’t need acres of land to grow enough food for your family and neighbors. In fact, you can start small, with just a few key crops that thrive in your climate.

1. Assess Your Space: Whether you have a spacious backyard or a small balcony, you can grow food. If you’re working with limited space, consider vertical gardening with trellises or containers. Raised beds are an excellent option for those with more room and are easier to maintain than traditional in-ground gardens.

1. Choose Your Crops: Focus on high-yield, versatile plants that you love to eat. Leafy greens like kale, spinach, and chard are fast-growing and nutritious. Tomatoes, peppers, and cucumbers are great for fresh salads and snacking. Root vegetables like carrots and beets are also easy to grow and store. Don’t forget herbs like basil, parsley, and thyme to elevate your dishes.

1. Start Small: If you’re new to gardening, it’s important not to overwhelm yourself. Start with just a few crops in a manageable space and expand as you gain confidence. Gardening is as much about patience as it is about planting—give yourself the time to learn and enjoy the process.

1. Get the Kids Involved: Children are naturally curious and love to help with gardening tasks, whether it’s watering plants, pulling weeds, or harvesting veggies. When kids take part in growing the food, they become invested in eating it—no more mealtime battles over broccoli!

1. Share the Bounty: Once your garden starts producing, you’ll likely have more than your family can eat. This is where the true beauty of gardening shines. Whether you offer your extra produce to neighbors, donate to a local food pantry, or invite friends over for a garden-to-table dinner, sharing your harvest fosters community and ensures that more people have access to fresh, healthy food.

Cavnar says it best. “Gardening doesn’t just feed our bodies—it creates healthier children, connects us to our neighbors, and fosters more equitable access to fresh, nutritious food. As we face an ever-growing divide in food accessibility, starting a home garden can be a small, but mighty, act of change.”