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<p class="MsoNormal" style="background:white;vertical-align:baseline"><img width="210" height="78" style="width:2.1833in;height:.8166in" id="Picture_x0020_1" src="cid:image005.png@01D67539.FED5F9F0"><!--[if gte vml 1]><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f">
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<b><span style="font-family:"Arial",sans-serif;color:black;border:none windowtext 1.0pt;padding:0in"> </span></b><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:black"><o:p></o:p></span></p>
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<b><span style="font-family:"Arial",sans-serif;color:black;border:none windowtext 1.0pt;padding:0in"> </span></b><span style="font-size:12.0pt;font-family:"Times New Roman",serif;color:black"><o:p></o:p></span></p>
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<b><span style="font-family:"Arial",sans-serif;color:black;border:none windowtext 1.0pt;padding:0in">To</span></b><span style="font-family:"Arial",sans-serif;color:black;border:none windowtext 1.0pt;padding:0in">: Wellness Program Participants
</span><span style="font-size:12.0pt;font-family:"Arial",sans-serif;color:black"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:0in;margin-right:0in;margin-bottom:7.5pt;margin-left:75.0pt;text-indent:-.5in;background:white;vertical-align:baseline">
<b><span style="font-family:"Arial",sans-serif;color:black;border:none windowtext 1.0pt;padding:0in">Re</span></b><span style="font-family:"Arial",sans-serif;color:black;border:none windowtext 1.0pt;padding:0in">: Stay Well Tips
</span><span style="font-size:12.0pt;font-family:"Arial",sans-serif;color:black"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family:"Arial",sans-serif">Ready to jump into gardening? It can be daunting at first, but gardening is an incredibly rewarding hobby to get into. If you’ve never tasted garden-fresh vegetables (lots of people haven’t!),
you will be amazed by the sweet, juicy flavors and vibrant textures. There’s absolutely nothing quite like fresh veggies, especially if you grow them yourself—which you can! Gardening is considered to be
</span><a href="https://journals.ashs.org/horttech/view/journals/horttech/18/4/article-p639.pdf" target="_blank"><span style="font-family:"Arial",sans-serif">moderate exercise</span></a><span style="font-family:"Arial",sans-serif"> by the
</span><a href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults" target="_blank"><span style="font-family:"Arial",sans-serif">American Heart Association</span></a><span style="font-family:"Arial",sans-serif">,
and you can easily burn the same </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6334070/" target="_blank"><span style="font-family:"Arial",sans-serif">number of calories</span></a><span style="font-family:"Arial",sans-serif"> gardening as you
would at the gym. Digging, raking, and mowing are </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6334070/#R42" target="_blank"><span style="font-family:"Arial",sans-serif">particularly effective</span></a><span style="font-family:"Arial",sans-serif">
at burning calories.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family:"Arial",sans-serif">The UC Master Gardener Program is an example of an effective partnership between the University of California and passionate volunteers and has</span><a href="http://mg.ucanr.edu/Resources/Gardening_Resources/"><span style="font-family:"Arial",sans-serif">
resources</span></a><span style="font-family:"Arial",sans-serif"> available for you!<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-family:"Arial",sans-serif;color:#5B9BD5">10 Steps to starting a garden:<o:p></o:p></span></b></p>
<ol start="1" type="1">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span style="font-family:"Arial",sans-serif">Decide what you’d like to grow based off of
</span><a href="https://commonsensehome.com/plant-hardiness-zones-microclimate/"><span style="font-family:"Arial",sans-serif">growing conditions</span></a><span style="font-family:"Arial",sans-serif"><o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<a href="https://www.diynetwork.com/how-to/outdoors/gardening/selecting-the-best-location-for-a-garden"><span style="font-family:"Arial",sans-serif">Choose a location</span></a><span style="font-family:"Arial",sans-serif"> with the sunlight and shade needed.
Watch out for wildlife, pet damage and children’s play areas. <o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span style="font-family:"Arial",sans-serif">Plan your garden beds. </span><a href="https://commonsensehome.com/raised-garden-beds/"><span style="font-family:"Arial",sans-serif">Raised beds</span></a><span style="font-family:"Arial",sans-serif"> are easier
to work in but dry out. </span><a href="https://www.lowes.com/n/how-to/how-to-build-a-raised-garden-bed"><span style="font-family:"Arial",sans-serif">Garden beds</span></a><span style="font-family:"Arial",sans-serif"> should be 3-4ft across and 10ft long.
<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span style="font-family:"Arial",sans-serif">Invest in </span><a href="https://commonsensehome.com/best-garden-tools/"><span style="font-family:"Arial",sans-serif">basic garden tools</span></a><span style="font-family:"Arial",sans-serif"><o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span style="font-family:"Arial",sans-serif">Test your soil with </span><a href="https://commonsensehome.com/soil-testing/"><span style="font-family:"Arial",sans-serif">5 easy tests</span></a><span style="font-family:"Arial",sans-serif"><o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<a href="https://commonsensehome.com/organic-fertilizer/"><span style="font-family:"Arial",sans-serif">Prepare the soil</span></a><span style="font-family:"Arial",sans-serif">. Most plants prefer a deep, well-drained, fertile soil rich in organic matter.
<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span style="font-family:"Arial",sans-serif">Choose the right seeds or transplants. Learn which plants grow directly seeded or by transplant by visiting the
</span><a href="https://commonsensehome.com/start-seeds/"><span style="font-family:"Arial",sans-serif">seed calendar</span></a><span style="font-family:"Arial",sans-serif">.
<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span style="font-family:"Arial",sans-serif">Plant with care and visit this </span>
<a href="https://commonsensehome.com/wp-content/uploads/2017/04/USDA-garden-planting-guide.pdf"><span style="font-family:"Arial",sans-serif">handy pdf</span></a><span style="font-family:"Arial",sans-serif"> from the USDA that shows planting depth, plant spacing,
days to germination and days to harvest. <o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span style="font-family:"Arial",sans-serif">Nurture your garden. Plants need around one-two inch of water per week during the growing season. Check a
</span><a href="https://www.almanac.com/content/when-water-your-vegetable-garden-watering-chart"><span style="font-family:"Arial",sans-serif">watering chart</span></a><span style="font-family:"Arial",sans-serif">. Over watering is as bad as under watering.
Always check the soil. </span><a href="https://commonsensehome.com/natural-pest-control-in-the-garden/"><span style="font-family:"Arial",sans-serif">Monitor pests</span></a><span style="font-family:"Arial",sans-serif"> and if there is a problem, there should
be an organic solution. <o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l1 level1 lfo3">
<span style="font-family:"Arial",sans-serif">Enjoy your </span><a href="https://www.almanac.com/content/when-harvest-vegetables-and-fruit"><span style="font-family:"Arial",sans-serif">harvest</span></a><span style="font-family:"Arial",sans-serif">!<o:p></o:p></span></li></ol>
<p class="MsoNormal"><b><span style="font-family:"Arial",sans-serif;color:#5B9BD5">No ground? No Problem!<o:p></o:p></span></b></p>
<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><span style="font-family:"Arial",sans-serif">As long as you have sun and access to water, gardening in containers lets you grow vegetables, herbs and flowers!
</span><a href="https://kidsgardening.wpengine.com/wp-content/uploads/2016/03/KG_designingaschoolgarden-containergardening.pdf"><span style="font-family:"Arial",sans-serif">A container garden</span></a><span style="font-family:"Arial",sans-serif"> can be as
simple as a few pots of herbs in a window box or an array of outdoor tubs that you rotate seasonally. A container garden makes a great first garden project for all ages. All you need is something that can hold soil with small holes in the bottom for excess
water to drain.<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto"><span style="font-family:"Arial",sans-serif">Plants that grow in containers are more dependent on a gardener for watering that most plants growing in the ground. Because plants
have limited volume of soil they tend to dry out more quickly. <o:p></o:p></span></p>
<ol start="1" type="1">
<li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
<span style="font-family:"Arial",sans-serif">Provide the right </span><a href="https://www.thespruce.com/what-is-full-sun-partial-shade-1402372"><span style="font-family:"Arial",sans-serif">light</span></a><span style="font-family:"Arial",sans-serif"> and temperature<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
<span style="font-family:"Arial",sans-serif">Water your containers and understand that plants that grow in containers are more dependent on a gardener</span><span style="font-family:"Arial",sans-serif"><o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
<span style="font-family:"Arial",sans-serif">Use </span><a href="https://www.thespruce.com/difference-between-potting-soil-potting-mix-847812"><span style="font-family:"Arial",sans-serif">quality potting soil</span></a><span style="font-family:"Arial",sans-serif"><o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
<a href="https://www.thespruce.com/compost-black-gold-for-your-garden-soil-1403130"><span style="font-family:"Arial",sans-serif">Feed your plants</span></a><span style="font-family:"Arial",sans-serif"> if your soil does not already have fertilizer in it<o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
<span style="font-family:"Arial",sans-serif">Creating </span><a href="https://www.thespruce.com/watering-and-drainage-in-dontainer-gardens-847774"><span style="font-family:"Arial",sans-serif">optimal drainage</span></a><span style="font-family:"Arial",sans-serif"><o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
<span style="font-family:"Arial",sans-serif">Selecting the </span><a href="https://www.thespruce.com/tips-for-choosing-a-plant-container-847809"><span style="font-family:"Arial",sans-serif">perfect container</span></a><span style="font-family:"Arial",sans-serif">:
wood, ceramic, self-watering, </span><a href="https://www.treehugger.com/lawn-garden/diy-seed-pots-common-household-items-starting-seeds-indoors.html"><span style="font-family:"Arial",sans-serif">DIY</span></a><span style="font-family:"Arial",sans-serif">
but make sure is is wide and flat to avoid overcrowding</span><span style="font-family:"Arial",sans-serif"><o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
<span style="font-family:"Arial",sans-serif">Choose</span><a href="https://www.thespruce.com/starting-seeds-indoors-847802"><span style="font-family:"Arial",sans-serif"> seeds</span></a><span style="font-family:"Arial",sans-serif"> or</span><a href="https://www.finegardening.com/article/10-seed-starting-tips"><span style="font-family:"Arial",sans-serif">
seedlings</span></a><span style="font-family:"Arial",sans-serif"><o:p></o:p></span></li><li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-list:l3 level1 lfo6">
<a href="https://www.thespruce.com/ten-container-garden-tips-for-beginners-847854"><span style="font-family:"Arial",sans-serif">Garden how you live</span></a><span style="font-family:"Arial",sans-serif"> and container garden that works with your lifestyle!<o:p></o:p></span></li></ol>
<p class="MsoNormal"><span style="font-family:"Arial",sans-serif">We hope you find these tips and resources helpful.
</span><a href="https://healthycampus.ucr.edu/"><span style="font-family:"Arial",sans-serif">UCR Healthy Campus</span></a><span style="font-family:"Arial",sans-serif"> and the
</span><a href="https://hr.ucr.edu/about-us/workplace-health-wellness/wellness"><span style="font-family:"Arial",sans-serif">Faculty/Staff Wellness Program</span></a><span style="font-family:"Arial",sans-serif"> remains committed to the health and well-being
of the campus community.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family:"Arial",sans-serif">If you have any questions or would like more information, feel free to reach out to
</span><a href="mailto:healthycampus@ucr.edu"><span style="font-family:"Arial",sans-serif">healthycampus@ucr.edu</span></a><span style="font-family:"Arial",sans-serif"> or
</span><a href="mailto:wellness@ucr.edu"><span style="font-family:"Arial",sans-serif">wellness@ucr.edu</span></a><span style="font-family:"Arial",sans-serif">.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-family:"Arial",sans-serif">Stay safe and healthy!
<o:p></o:p></span></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><o:p> </o:p></p>
<p class="MsoNormal"><b>Julie Chobdee, MPH<o:p></o:p></b></p>
<p class="MsoNormal"><b>Wellness Program Coordinator<o:p></o:p></b></p>
<p class="MsoNormal"><b>Human Resources/Workplace Health & Wellness<o:p></o:p></b></p>
<p class="MsoNormal"><b>University of California, Riverside<o:p></o:p></b></p>
<p class="MsoNormal"><b>1201 University Avenue<o:p></o:p></b></p>
<p class="MsoNormal"><b>Suite 208<o:p></o:p></b></p>
<p class="MsoNormal"><b>Riverside, CA 92507<o:p></o:p></b></p>
<p class="MsoNormal"><b>Phone: 951.827.1488<o:p></o:p></b></p>
<p class="MsoNormal"><b>Fax: 951.827.2192<o:p></o:p></b></p>
<p class="MsoNormal"><b>Email: </b><a href="mailto:julie.chobdee@ucr.edu"><b><span style="color:#0563C1">julie.chobdee@ucr.edu</span></b></a><b><o:p></o:p></b></p>
<p class="MsoNormal"><b><o:p> </o:p></b></p>
<p class="MsoNormal"><b>Please visit our </b><a href="https://healthycampus.ucr.edu/"><b><span style="color:blue">Healthy Campus website</span></b></a><b> and contribute to creating a culture of health!</b><b><o:p></o:p></b></p>
<p class="MsoNormal"><o:p> </o:p></p>
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