Growing your own food is a great way to reduce your carbon footprint, guarantee food safety and quality, and save money in the process. But if you’re short on time and space, containers are an easy way to garden. If you haven’t started your garden yet for the summer, it’s not too late.

Soil

Make sure that the soil you buy is natural, with no pesticides, herbicides or artificial fertilizers added to it. There are organic options for fertilizers available (such as natural manure and peat) although plants in containers usually thrive without adding anything to the soil. In some cases, plants can benefit from crushed eggshells added to the soil, which provides extra calcium.

Containers

One of the biggest mistakes organic gardeners can make is using treated wood for containers. Chemicals that the wood has been treated with can leach into the soil and into your vegetables. Choose raw, natural wood instead. Ceramic or clay pots are also available, and of course, the cheapest option is plastic. Make sure all the containers have areas for drainage. Most store-bought containers have a hole in the bottom already, but if you’re making your own, be sure to add one.

Vegetables

• Make sure that all the seeds and plants you buy are certified organic. For those of us who live in North America and are not lucky enough to have genetically-modified products and seeds labeled as such, certified organic guarantees that they are not genetically engineered.
• Tomatoes are a great plant for any beginner because they’re so easy to take care of. Also, there are tons of heirloom varieties to choose from. Cherry tomatoes are a classic favourite, but it’s also fun to experiment with yellow tomatoes, green tomatoes, and tiger-stripe tomatoes. They make recipes like pasta sauce and bruschetta more colourful and delicious. The thing to keep in mind with tomato plants is that they can get quite tall, and require sturdy wooden poles for support. It’s easy to tie the plants loosely to the poles with some hemp twine.
• Other vegetables that are good options to include root vegetables like radishes, beets and carrots. Peppers are also surprisingly easy to grow in containers. Organic bell peppers can be quite expensive, so this is definitely a good investment. Greens like lettuce and spinach work well too.
• Finally, herbs are an essential for the beginner gardener. Chives and rosemary are great in cooking, and lavender and mint can make tea and sweet-smelling homemade bodycare products. Parsley is one of the easiest herbs to grow—it doesn’t need a lot of warmth or water (it can even survive the winter!), it doesn’t attract a lot of pests and it can be added to almost any recipe. Herbs can be combined in one big planter, while vegetables should be kept separate.

Watering

The great thing about containers is that they can easily be moved in and out of the sun or rain. You can even buy wheels for the bottom of the containers! Some plants do better in the elements then others, but moving them undercover when its raining is generally a good idea. When watering your plants, water close to the roots and try to avoid getting the leaves and vegetables wet. When you first plant seeds, water gently so the seeds won’t get uprooted and wash away.

Insects

Not all insects are bad in the garden. Knowing which bugs to keep around can actually improve your vegetables. Garden-friendly insects include bees (to pollinate plants), ladybugs, dragonflies and spiders (who will eat insects you don’t want) and earthworms. Not-so-friendly critters include slugs and snails, and aphids. You can also make your own organic “pesticide” by pouring a little liquid soap on aphids, which will kill them. Even better, introducing ladybugs will solve the problem.

In many cases, simply spraying aphids with the hose will wash them away. Slugs can usually be deterred by a ring of eggshells or pine needles around the plants that they cannot cross. To kill slugs, beer and salt both work well.

photo by Kevin Lallier

At this point, most people are at least somewhat aware that pesticides cause a great deal of environmental harm. Less well known are the effects pesticides have on individual and public health. Here, I give you 5 compelling reasons to avoid pesticides.

A quick note: This list is a little data-heavy.  To start, it will help to read through the bold lines first, and then go back to see the data behind each claim.

1. Acute exposure can kill you.

“Late in the afternoon of April 1, 1990, a three-year-old girl playing in front of her trailer home in California’s San Joaquin Valley suddenly lost control of her body and began foaming at the mouth. By the time the girl arrived at the local emergency room, she was near death. She recovered eventually. A report filed with the California Department of Pesticide Regulation concluded the child had been poisoned by aldicarb, a highly toxic insecticide that works the same way on people as it does on bugs — like nerve gas. ‘Somebody had parked a tractor with pesticide material on it right in front of the play area,’ said Michael O’Malley, the author of the report and a physician at the University of California, Davis.”
– Matt Crenson, Associated Press, December 9, 1997

Some common symptoms of over-exposure include burning, stinging, or itchy eyes, nose, throat and skin; nausea, vomiting, diarrhea, wheezing, coughing, headache. These symptoms can range from mild irritation to death. These symptoms are often misdiagnosed and not attributed to pesticide poisoning. [Peel Public Health]

2. Chronic exposure to pesticides can lead to neurological damage, including Parkinson’s and Alzheimer’s disease.

Several studies have shown a link between pesticide exposure and the onset of Parkinson’s disease, Alzheimer’s disease, as well as other neurological conditions such as epilepsy. The main path of exposure is airborne: breathing pesticides. Recently, UCLA researchers looked at Central Valley residents diagnosed with Parkinson’s disease, and found that “years of exposure to the combination of these two pesticides [the herbicide paraquat and fungicide maneb] increased the risk of Parkinson’s by 75 percent. Further, for people 60 years old or younger diagnosed with Parkinson’s, earlier exposure had increased their risk for the disease by as much as four- to six-fold.” [ScienceDaily]

Dr. Patrick Carr of the University of North Dakota finds that low doses of pesticide exposure induces physical changes in the brain, shown in a PET scan. These changes correlate to “a loss of neurons in particular regions of the brain.” Other regions not experiencing a loss instead express different amounts of neurotransmitter chemicals, altering the delicate chemical balance in the brain. [MPRNews]

3. Chronic exposure to pesticides increases the chance of developing endocrine and reproductive disorders. Here are two pesticides to use as case studies:

DDT:
Young women exposed to DDT (in the 1950s) have a greater chance of developing breast cancer later in life. From the Pesticide Action Network – UK:

One recent study found higher levels of miscarriages among women exposed to DDT, and reproductive disorders associated with DDT are well documented in animal studies[6,7]. Another recent study found developmental delays among babies and toddlers exposed in the womb[8]. Other studies have linked DDT to reduced breastmilk production, premature delivery and reduced infant birthweights[9,10]. DDT is classified by US and international authorities as a probable human carcinogen[11].

DDT is now banned in the US, but is being revived for use as an anti-malaria agent in developing nations. I mention DDT because it shows you the egregious effects of using pesticides that have been poorly studied. Additionally, DDT is still present in our air.

Atrazine:
Atrazine has been one of the top two selling pesticides in the US, also commonly found in household pesticide sprays. Many studies on frogs and rodents have shown that atrazine causes developmental disorders and delays and compromises healthy immune function. Most significantly, atrazine causes male frogs and rodents to feminize and produce ovaries and eggs. Animal studies have predictive value in humans, as hormone functions are very similar among all animals. Tyrone Hayes, professor of Integrative Biology at UC Berkeley (whose course I took, he is absolutely amazing, by the way), has done extensive work on this subject and is a prime example of science activism. His website, atrazinelovers.com informs the public about all deleterious effects of atrazine and is backed up with extensive research data. His site states,

similar to atrazine’s induction of prostate cancer and mammary cancer in laboratory rodents, men exposed to atrazine in a Syngenta production facility in Louisiana developed prostate cancer at 8.4 times the rate of unexposed factory workers [9, 10] and women whose well water was contaminated with atrazine were more likely to develop breast cancer when compared to women who lived in the same area, but who do not drink well water [11].

4. Pesticide spray can drift through the air, being carried thousands of miles from where it was originally sprayed. They contaminate our waterways, and can be found in drinking water.

Pesticides can be detected miles from agricultural sites, can be detected in rainfall, as well as in the air. A study by the US Geological Survey in 2000 revealed that “every rain and air sample collected from the urban and agricultural sites had detectable levels of multiple pesticides. The magnitude of total concentration was 5-10 times higher at the agricultural site as compared to the urban site.” In this study, methyl parathion was the pesticide with highest concentration in both air and rain samples. Additionally, even though two decades have passed since the ban of DDT in the US, a metabolite of DDT (p,p’-DDE) was detected in every air sample collected from the agricultural site and in over half the air samples from the urban site.

Atrazine:
Atrazine is highly mobile and can travel as far as 600 miles from the initial point of application. Every year, a half million pounds of atrazine returns to the US in the form of rain and snowfall. It is also the most common groundwater contaminant, and has persisted in France where it has not been applied for 15 years. [atrazinelovers.com]

The EPA allows an average of 3 ppb (parts per billion) of atrazine to be present in drinking water. This is a running average, and does not consider the maximum level that could possibly be present during peak use of atrazine. “Concentrations as low as 0.1 ppb have been shown to alter the development of sex characteristics in male frogs.” [NRDC]

5. Persistent pesticide use over long periods of time results in lower crop yields, reduced soil fertility, and increased susceptibility to attack by new forms of pests and disease.

Soil fertility and crop yield:
Pesticides reduce activity of beneficial microflora in soil, therefore while yields are initially high, they will decline over time due to loss of soil health and fertility. I will have to save discussion of beneficial microflora in soil for a different entry, but in essence, soil health depends on a large variety of factors. These include a combination of beneficial bacteria (rhizobia), fungi (mycelia), worms, etc, working together to aid plants in nutrient absorption. A study by Tulane University Professor John McLachlan reveals the inhibitory effects pesticides have on these beneficial microflora and fauna, and how this translates to declining yields over time, as well as declining soil health (the ability to continue to grow crops).

Genetic diversity for resistance to pest and disease outbreak:
Industrial agriculture also promotes growing crops in monoculture, which means to grow only one species of crop, eliminating any genetic diversity. Genetic diversity is an asset which protects against new diseases. Pests, viruses, and bacteria are all constantly mutating. If an invading pest arrives with a powerful new mutation, a monoculture cannot withstand the pest attack. However, a genetically diverse set of crops will have a greater chance of withstanding the attack, as some variations may have better protection against new intruders than others. Don’t put your eggs in one basket! Such extensive pesticide use increases a monoculture crop’s vulnerability to disease and also accelerates pesticide resistance in weeds. [PANNA]

To end on an optimistic note: The amount of detectable pesticide residues in human urine drops immediately after switching to an organic diet. [Chengsheng Lu et. al]

For further reading:

• Pesticides in rain in four agricultural watersheds in the United States
• NYTimes: Debating Just How Much Atrazine is Safe In Your Drinking Water
• Chronic dietary exposure to low-dose mixture of Genistein and Vinclozolin modifies the reproductive axis, testis transcriptome, and fertility
• Harvard School of Public Health: Pesticides Exposure Associated With Parkinson’s Disease
• Daily Mail UK: Breathing pesticides can trigger MS and Parkinson’s disease

Regardless of whether or not you smoke, drink, eat right or exercise, environmental toxins are inescapable. It’s a sad truth that comes with living in our modern world. Just to name a few sources, toxins are found in pollution, pesticides in food, and chemicals in plastics and cosmetics. It’s important to remember that people are part of the environment, not separate from it. Whatever toxins harm and pollute the earth have the potential to harm and pollute us.

An internal cleanse (or “detox”) is a natural, healthy way to gently rid the body of some of the dangerous environmental toxins stored in its cells. Historically, many cultures embraced cleansing as part of a healthy lifestyle, including ancient Chinese medicine and saunas. The human body naturally cleanses itself, yet it becomes overwhelmed by new environmental toxins that it did not have to deal with generations ago. Therefore, cleansing is increasingly important due to the vast increase in chemicals in our society.

Today, popular cleansing programs come in a wide variety of forms, including supplement packages, blends of tea, and smoothie mixes, and usually last for one or two weeks. After all the heavy, comfort food from winter (not to mention getting ready for swimsuit season) spring is the perfect time for a whole body cleanse.

Cleansing Benefits

Everyone is different, and will experience slightly different benefits. Some of the benefits of detoxing are:

• Increased energy
• Better sleep
• Improved digestion
• Reduced allergies
• You may even shed a few pounds in the process!

Please note: cleanses are not for everyone. If you are pregnant or breastfeeding, have any serious health issues, or are taking any medications, speak to your doctor before cleansing.

What cleanse is right for me?

When choosing a cleanse, it’s important to choose one that’s right for you, and that you know you’ll be able to commit to for the entire time period. Generally, the longer the cleanse, the more it will do. One-week cleanses usually only address water soluble toxins, whereas two-week cleanses are able to tackle the more important fat soluble toxins (toxins that are trapped in fat cells).

However, popular starvation cleanses (though heavily promoted) are not safe or effective. These include the famous “Master Cleanse”—also known as the “Lemonade Diet”. This “cleanse” requires high amounts of sugar (from maple syrup) to keep you going, and enough cayenne pepper to keep your body temperature high enough, as the body is starved of key nutrients. The same goes for “cleanses” consisting only of laxatives.

It’s also important that you choose a cleanse from a reliable company. It should have enough nutrients and vitamins to keep you energized and healthy while removing toxins from your body.

Good ingredients to look for include:

• herbs such as milk thistle, which detoxifies the liver
• fibre (soluble and insoluble) to bind to waste and carry it out of the body
• vitamins and minerals, which support the body’s normal processes
• protein and amino acids, to provide long-term energy
• antioxidants, which bind to harmful free radicals released in the cleansing process
• probiotics, to support the immune system

How do I cleanse?

Most cleanses require dietary restrictions. Basically, you don’t want to add toxins to your body when you’re trying to remove them.

Avoid:

• Alcohol
• Caffeine (including green tea, although herbal tea is usually allowed)
• Junk food
• Artificial colours, flavours, sweeteners or preservatives
• Dairy products (can be difficult to digest, and often have added hormones)
• Gluten (a difficult-to-digest protein found in wheat, spelt, kamut, rye, and other grains, pastas and cereals)

Reduce:

• Refined sugar
• Highly acidic foods, such as tomatoes and vinegars
• Red meats (often have added hormones)

All cleanses differ, but generally, foods allowed include:

• Lots of water! (and herbal tea)
• Lean protein, such as skinless chicken and fish (except for tuna due to mercury)
• Nuts and seeds (these provide long term energy and healthy fats)
• Fresh veggies (organic is best, to avoid pesticides)
• Fresh fruit
• Brown rice
• Beans, lentils and other legumes
• Herbs for seasoning

It’s important to stay motivated. Remember, it’s only one or two weeks long, and to get the benefits, its important to complete it. Try to get a friend or two on board with you, so you can motivate each other. And although it’s hard, when the cleanse is over, don’t go overboard on the junk food to make up for lost time! If you follow the rules and complete the program, your body will thank you and you’ll feel great.

Happy spring cleaning!

Our society is suffering from estrogen overload. No, I’m not referring to Sex and The City reruns—estrogen overload refers to the increasing amount of estrogen in our environment, our food and our bodies.

“Good” Estrogen

Estrogen, the primary female sex hormone, is responsible for normal body processes in women such as secondary female sex characteristics, menstruation, fertility, protein synthesis, bone density, metabolism and much more. Actually, there are three kinds of estrogens in the body: estrone, estradiol, and estriol, which all have specialized roles to play at different points in a woman’s life.

Although estrogen levels are greater in women, estrogen is also needed for libido and maturation of sperm in men.

Sources of Environmental Estrogens

Synthetic (or environmental) estrogens are known as xenoestrogens, or estrogen-mimickers. Although they are not strictly estrogen, their similar structure allows them to bind to estrogen receptors in the human body, causing estrogenic activity.  

• Drugs and Medicines

A primary source of estrogen comes from taking oral contraceptives, which contain high amounts of synthetic female sex hormones. And what happens to all the hormones in drugs and oral contraceptives? Well, the excess estrogen leaves the body in urine, which then enters the water supply which everyone (men and children included) consumes daily. 

Hormone Replacement Therapy (HRT), is another form of synthetic hormones, often used for women suffering from menopause symptoms. HRT has been linked to breast cancer, blood clots, heart disease and strokes.

• Natural Food Sources

Plants with estrogenic activity are called phytoestrogens, the most common of them being soy. Although this estrogen is not synthetic, it can still affect one’s health by raising estrogenic activity. For this reason, people, especially men, may wish to avoid excessive soy intake. (For a great look at the issues surrounding soy, read Liz Thompson’s Green Blog article “Soy: Super Food or Troublemaker?”)

• Synthetic Food Sources: Dairy and Meat

In the USA, dairy and beef cattle are given synthetic estrogens so they grow faster and produce more milk. In Canada, growth hormones are only allowed in beef cattle. However, since hormones are stored in fat cells in the body, these growth hormones end up in the milk, cream, yogurt, cheese and meat we eat on a daily basis.

• Synthetic Food Sources: Pesticides and Herbicides

Pesticides can be dangerous estrogen-mimickers, and unfortunately, its hard to tell what has chemicals and what doesn’t. Generally, most food that is not 100% certified organic has come been grown with pesticides and herbicides, or has come into contact with the chemicals during processing. As well, many lawns, gardens and parks receive chemical treatments on a regular basis.  

• Plastics

Bisphenol-A (BPA) is a harmful xenoestrogen found in number 7 plastics. Primarily, its used in water bottles, tin cans, baby bottles and food storage containers. Heating and freezing these plastics (even by leaving a water bottle in a hot car) further the release of the toxins into the water, to be ingested. (See “BPA Update: Examining the Plastic Debate 1 Year Later” in this blog for more details.)

While bisphenol-A was designed to keep plastics hard and unbreakable, phthalates are a type of plastic designed to keep plastics soft and flexible. Research has shown that phthalates are powerful endocrine disruptors for growing bodies and can even cause birth defects. The iconic rubber duck is a prime of example of phthalates at their worst. Even worse, they’re marketed to the most vulnerable demographic—children. The recent book Slow Death By Rubber Duck tackles this issue in full http://slowdeathbyrubberduck.com/. The writers also analyse many other household toxins, including more examples and effects of xenoestrogens.

• Cosmetics and Other Products

Sadly, so many products marketed to women and used every day contain dangerous chemicals. Cosmetics, hair dyes, nail polish, chlorine-bleached feminine sanitary napkins, sunscreens and household cleaning products are just some of the products that contain dangerous xenoestrogens.

Effects of Environmental Estrogens

So we’re getting lots of estrogen…does it matter? Well, although big business doesn’t want you to think so, it matters. It is well known that oral contraceptives with synthetic estrogens can cause breast cancer, strokes and blood clots. What is less publicized, however, is how the smaller amounts of environmental estrogens affect people.

In women, environmental estrogens can wreak havoc on the body’s delicate reproductive system, causing all kinds of problems. Some examples include: early puberty, painful period cramps, irregular menstrual cycles, heavy periods, PMS, fibroids, endometriosis, cysts, low sex drive, infertility and menopause symptoms.

Unfortunately, when these conditions become too difficult and painful to deal with, doctors recommend (often unnecessary) hysterectomies. Canada and the USA have the highest rates of hysterectomies in the world. However, even after childbearing years, the uterus is important extremely important. Removal of the uterus has been linked to depression, osteoporosis, risk of heart disease and stroke, loss of libido, and increased rate of reproductive cancers.

But…I’m a Guy

Men can be affected too! In fact, recent research has suggested that men are being affected in extreme ways that we are only beginning to realize. The CBC documentary “The Disappearing Male” provides an insightful look at these issues and is definitely a must-watch! To give a glimpse, here are some scary but true statistics from the documentary:

• “The quality of sperm is declining. Eighty-five per cent of the sperm produced by a healthy male is DNA-damaged.
• The average sperm count of a North American college student today is less than half of what it was 50 years ago.
• The number of boys born with penis abnormalities and genital defects has increased by 200% in the past two decades.
• Paternal exposure to solvents, pesticides, and metals has now been associated in animals and humans with the occurrence of spontaneous abortion, low birth weight, birth defects, childhood leukemia, brain cancer, change in the male to female sex ratio of offspring.”

(Source: http://www.cbc.ca/documentaries/doczone/2008/disappearingmale/index.html)

Prevent Estrogen Dominance

• Diet

Dietary estrogens are one of the easiest to avoid. If you eat meat of dairy, avoid commercially produced brands. Instead, opt for local or organic dairy and meat products which do not contain growth hormones.

If you consume soy on a regular basis, look for alternatives. Other protein sources include beans and lentils, lean meats and fish, nuts and seeds, and grains like quinoa. Non-dairy milk alternatives include beverages made from almonds, hemp, potatoes or rice. 

Whenever possible, eat organic produce and grain products as well. Remember, xenoestrogenic activity is caused by pesticides and herbicides as well.

• Supplements

At your local health food store, you can find supplements to reduce environmental estrogens, while restoring the healthy estrogens. Examples include herbs like vitex and black cohosh. Women’s supplements can treat menopause symptoms, low libido, PMS and more. There are hormone-balancing supplements for men as well.

Liver supplements (milk thistle, green tea extract, etc) are extremely important for men and women, since the liver is responsible for cleansing the body of toxins.

• Avoid Environmental Estrogens

Try to avoid plastics as much as possible, especially in children’s toys. In water bottles and food containers, avoid number 7 plastics. Never freeze or heat plastic containers or bottles. Don’t use pesticides, herbicides or other chemicals on your lawns or gardens. Use natural cosmetics, skin, nail and hair care products whenever possible. Use natural cleaning products in your home.

I Think I Have Too Much Estrogen!

If you believe you’re suffering from estrogen dominant conditions, look into visiting a naturopath who can prescribe natural hormone-balancing vitamins, herbs and homeopathic remedies.

Many young girls who experience period cramps or other estrogen dominant conditions are put on oral contraceptives by doctors. The birth control pill doesn’t fix these symptoms, it hides them, while exposing girls to further health risks from the pill. 

If you’ve been to a doctor and had hormone tests, and the results come back normal, don’t be convinced. The range of estrogen levels doctors consider “normal” is too wide to be accurate. Everyone is different—what may be normal for someone else may be too high for you. A good naturopath will take thorough hormone tests, combined with other methods to determine your individual situation. For those who have not been to a naturopath before, it is a shockingly different experience than a traditional trip to the doctor. The visits can last over an hour and the naturopath takes time to listen and understand all your detailed concerns, symptoms and history, before suggesting treatment of any kind.