Your Organic Garden

It's really quite easy to plant and grow a flourishing organic garden. It all begins thinking of your organic garden as an integrated ecosystem built upon nature's principles, not man's laboratory creations.

The foundation for organic gardening is biodiversity. In the wild, a variety of plants and wildlife exist interdependently-providing shelter, moisture, continual bloom when pollen is available for insects, and support for all the creatures within the system.

You can apply the biodiversity principle at home by following these key steps in organic gardening:

• Build-up the soil
• Use natural fertilizer and pest control
• Choose companion plants for your climate zone
• Arrange plants so they provide a habitat for insects and wildlife that actually benefit garden health.

If you combine these principles with good gardening habits, you'll soon have an organic green thumb (and lots of delicious, good-for-you vegetables to eat)!

It's Not Just Dirt!

What's the difference between how the organic gardener feeds a garden compared to the conventional gardener? The conventional gardener feeds the plant (with chemicals from a lab), while the organic gardener feeds the soil.

Soil is living matter full of as many as 50 billion microscopic plants and organisms! Soil, and the creatures living in it, requires air and water to thrive. If you don't know the condition of your soil, contact your local master gardening organization, or university agriculture department-both will usually test soil for free or a nominal fee. When buying soil, you want it largely composed of organic material (read the package label).

To maintain and protect organic soil:

• Continually feed with organic matter-compost, manure, leaves, straw, and grass clippings.
• Weed regularly.
• Incorporate companion plants that naturally tame weed growth.
• Check plant packaging or a regional organic gardening guide to learn how to properly select and space plants to best match the yield you want from your garden.
• Use mulch

Protect Against Pests and Fertilize, Naturally

Synthetic herbicides and insecticides seep into groundwater, affect the health of wildlife and plants, and can contaminate your food. These chemicals also kill off beneficial insects that are part of nature's pest control system.

Synthetic fertilizers are not recommended for an organic garden because residual chemicals, including salts, can interfere with plant growth and even build-up in lawns. For example, quick-release high nitrogen fertilizers produce lush foliage but damage root structure - a plant's only way to extract nutrients.

Your best defense against pests is preventing a problem to begin with. You can accomplish this in a number of ways, all of which will invite natural enemies of pests into your growing area. Plus, these are great practices for any size garden:

• Carefully select plants for the your climate zone, build-up your soil, and plant in appropriate light/shade and space for the growing season.
• Water early in the day, not at night. Keep water in the root zone, not aimed at the plant.
• Maintain "plant personal space." Prune plants and weed to maintain good air circulation and prevent crowding, which can spread disease.
• Use netting or chicken wire to keep out pests that scurry around your yard.
• Learn to properly use botanical poisons, chemicals extracted from plants or minerals that are toxic to plant predatory insects (ex. Neem, certain essential oils).
• You can also search online for resources to help you with natural, integrated pest management (IPM). These resources can also help you resolve a pest problem.

Image Attribution: amenic181/bigstockphoto.com

Your Organic Green Thumb

Once your soil is in good condition and your ready to plant, follow these tips to start, and keep, your organic garden growing.

Prepare & Maintain: Clean-up your garden area in the fall. Remove all debris and weeds from a vegetable garden. Do not compost weeds - you might transfer seeds to your compost pile. Prep the soil. In spring and summer maintain weeding and mulching. If you don't have a local seed supplier, check online for a seed catalog and order early.

Right Plant, Right Place, Right Time. Decide if you will start from seed or young plant. Planting time will vary. Choose plants based on your growing zone, which is shown on the seed packaging or found online. Consider a vegetable plant's need for light/shade, moisture and the weather patterns typical for your area. Check the yield on the packaging for plants that you intend to grow. Some plants produce rapidly, such as cucumbers and tomatoes.

Go Native. It makes sense to use plants that are known to successfully grow in your area. Native species, seeds or plants, can be found at local growers and community supported agriculture (CSA) farms. These farmers can also tell you if a native plant has been prone to disease in your area.

Go Disease-Resistant. Certain varieties of vegetables are the superheroes of disease resistance, and are easy to grow. A partial list: Green beans, snap beans, yellow wax beans, cucumbers, Zucchini elite, black magic eggplant, Lady Bell Pepper; Klondike Yellow Bell; Cubanelle, Italian Sweet, Cherry Sweet. Tomato- Jet Star, Jackpot, Supersteak, Supersweet Cherry, Cherry Presto.

Diverse Companions. Include, and properly space, a variety of companion plants - herbs and flowers - with your vegetables, according to your growing zone. For example, dill, parsley, and angelica, can be planted near your vegetable garden to attract beneficial insects and enhance biodiversity.

Keep a Garden Journal. Note weather patterns, combinations of plants and effects on growth and pest control. Record the yield from your plants and their quality (appearance and taste). Take photos throughout the growing season.

Image Attribution: warrengoldswain/bigstockphoto.com

References

GMOs in Your Food: The Facts You Need to Know

If you've paid even a little attention to food industry news, you know there's huge concern over Genetically Modified Organisms (GMO) in our food supply. It's estimated that more than half of America's processed grocery products contain gene-altered ingredients. Since at least the 1990's we've been consuming genetically modified enzymes primarily in breads, cheeses, sodas, and beers. Today, the primary genetically modified (GM) food crops are corn, soybeans, and potatoes.
What does all of this really mean? Is there a real threat to health? Won't GM crops help us feed a planet with dwindling resources?

It's easy to get confused by arguments from both sides of the proverbial fence. We hope our basic, 5-point primer on GM foods helps you become a more informed consumer:

GE or GMO: What's the Difference?
"Genetically Engineered" (GE) and GMO are used interchangeably, but they have different meanings. Confusion arises because the USDA defines a GMO as an organism produced through any type of genetic modification.

Genetically engineering food is different from the way plant breeders make selections for plant traits between two cultivars. When a plant breeder (organic or conventional) selects a trait like disease resistance found in one plant and uses that trait to enhance another plant, that creates a hybrid. In this case, the plant breeder has encouraged the same kind of selections that might occur in nature. Breeders also monitor the plants for effects on specific characteristics including quality, nutrient density, and productivity. This is the true application of the term "genetically modifying organisms".

A GE crop is one in which a single gene or combinations of genes from one organism are artificially forced into the DNA of another organism (a crop). Essentially, the natural boundary between two species is broken in order to create a new life form (i.e., foods) with more desirable traits.
For example, to get cold-weather hardy tomatoes, you can splice the DNA from salmon, which has those genetic features and transfer it into the tomato. This yields a larger crop when the weather is less than favorable. The problem? Tomatoes would never naturally contain those fishy genes.
But far more than fish genes are being spliced into crops. According to Jeffrey Smith, President of the Institute for Responsible Technology, "GM plants, such as soybean, corn, cottonseed, and canola, have had foreign genes, such as bacteria and viruses forced into their DNA. These have never been in the human food supply."

Therein lies the problem with food that has been genetically modified outside of nature's boundaries: The genetics of a plant, not only affect its color, taste, yield and nutrient quality, they likely affect the way that food goes to work in the human body.In the interest of larger crop yields, profits for big biotech companies, and claims that GM foods will 'feed the world,' we have no proof that these foods are safe and no data to indicate the short or long-term effects on human health. And, people are still starving around the world.

"Even if the transgene itself is not dangerous or toxic, it could upset complex biochemical networks and create new bioactive compounds or change the concentrations of those normally present. In addition, the properties in proteins may change in a new chemical environment because they may fold in new ways. Further, the potential toxic or carcinogenic effects could have substantial latency periods."    - The Need for Greater Regulation and Control of Genetic Engineering: A Statement by Scientists Concerned About Trends in the New Biotechnology (1995)

What are the Health Concerns of GMO Food?
GM foods do not undergo regulated testing in the United States. Much of what we know comes from independent scientists conducting animal studies (and the so-called unbiased studies from big biotech). However, scientists and politicians in other countries believe the threat to health is real-GE/GM crop cultivation is now banned by 38 countries worldwide (28 in Europe).

Medical professionals claim there are health effects potentially linked to eating these foods. In her article for the Chicago Tribune, Dr. Martha R. Herbert, a pediatric neurologist wrote: "Today the vast majority of foods in supermarkets contain genetically modified substances whose effects on our health are unknown. As a medical doctor, I can assure you that no one in the medical profession would attempt to perform experiments on human subjects without their consent... Yet manufacturers of genetically altered foods are exposing us to one of the largest uncontrolled experiments in modern history."

Potential Health Effects:

• Introduction of new allergens into crops could result in increased rates of allergies and allergy-related health conditions.
• Bacteria in our guts could pick up antibiotic-resistant genes found in many GM foods that have been spliced with antibiotics.
• Animal studies indicate GM foods may cause toxic effects on the liver, kidneys, pancreas or reproductive system.
• Animal studies show that DNA in food can travel into organs throughout the body, even into the fetus.
• The risks to children and fetuses may be greater because their digestive and neurological systems are not fully developed.

Why are food genetics being manipulated?
There are two primary traits that have been added to crops: herbicide tolerance, which lets the farmer spray weed-killer directly on the crop without killing it, and the ability of the plant to produce its own pesticide. These outcomes have no proven health benefit to humans, There is, however, economic benefit for biotech companies such as Monsanto, which develops (and owns the patent to) the weed-killer that farmers use on crops and we use in gardens (e.g., Roundup aka glyphosate). The company has been accused of everything from hiding research on the real health effects of glyphosate used on crops around the world to knowingly producing products that threaten biodiversity and cause cancer.

To date, six bio-tech giants are actively lobbying against the U.S. public's demand for GMO labeling on foods. And yet, legislators continue to protect citizens as demonstrated by California's recent decision requiring Monsanto to label Roundup as carcinogenic.

Stay Informed!
Resources for learning more about GMOs, Monsanto, and health implications are listed below.

• Six Easy Ways to Avoid GMO Foods in Your Shopping Bag.
• GMO FAQ.(also has non-GMO shopping tips, education, training resources)
• Harvest of Fear. PBS/Nova/Frontline Special Report.
• New GMO Studies Demonstrate Genetic Non-Equivalence [of foods]. United Kingdom Institute for Science in Society.
• Poison Plants. Scientific American Online.
• Pandora's Pantry. Mother Jones Online.

Image Attribution: Kerdkanno/bigstockphoto.com

References

Wherever You Shop: Say No to GMO Foods!

From farmer's markets to grocery stores, to shop with confidence about avoiding GMO foods you need to shop smarter.

Here's how:
When in doubt, Go organic. The USDA National Organic Standards prohibit the use of GMOs. Look for the USDA Organic Seal on labels for produce as well as meat, dairy, eggs and fish.

Look for the non-GMO Project logo. This third-party verification means the food has been tested for GMOs. Look for the colorful butterfly and plant logo on the label.

Check for a grocery chain's organic line. Some grocers, like Whole Foods have their own organic and non-GMO products..

Look at the PLU Code on produce. When shopping for fruits and vegetables, your first choice should be those labeled with a five-digit PLU that begins with a "9," which indicates the food is certified organic. Produce items containing a four-digit PLU are considered "conventional" - not technically GMO, but may still contain pesticides and other toxic residues. If the PLU begins with an "8," avoid it.

Avoid "at-risk" ingredients. The five most prevalent GMO crops are corn, canola, soy, cottonseed and sugar beets. These are also typically added to packaged foods as corn syrup, oil, sugar, flavoring agents, thickeners and other ingredients. Choose organic or non-GMO verified.

The most common "genetically-tinkered-with" crops are:

• Corn (especially sweet corn)
• Hawaiian papaya
• Zucchini
• Yellow summer squash
• Edamame (soy)
• Sugar - unless you are buying pure cane sugar, expect a GM variety of beet sugar.
• Artificial sweeteners are likely derived from GM sources  

Go Bulk. Dry grains, beans, nuts and seeds are typically non-GMO (exceptions listed above).

Image Attribution: AntonioDiaz/bigstockphoto.com
References

Earth-friendly 2016 Diet Resolutions

Too many of us have become Eco-Zombies... careless about the relationship between the health of the planet and the health of our own bodies and minds. From farm to fork, the way food is grown, processed, and distributed affects not only its quality and variety, but also impacts  our health and the sustainability of Mother Earth. That's why a lot of people who are concerned about both the size of their waist and recent extremes in climate change are making Earth-friendly dietary choices.

A useful starting point for understanding the relationship between the environment and your health is "planetary boundaries," or tipping points in our planet's natural air, land, and water systems. Recently, a team of 28 internationally renowned scientists identified these boundaries and related changes in natural systems, such as air quality, biodiversity, and land use. Breaches to these boundaries and the altered environmental trajectories could result in rapid, irreversible changes that threaten the conditions under which humanity can thrive on Earth. According to the scientists, 3 of the 9 planetary boundaries have already been crossed: climate change, biodiversity, and the global nitrogen cycle. The direct and indirect effects are seen in loss of biodiversity; soil, air and water pollution; polar ice melting; rising sea levels; ocean acidification; species endangerment and alterations in habitats; and inadequate development of water and land resources to meet food and energy needs. These changes have inexorable effects on human health, including increases in food and waterborne disease; disease carried by wildlife (e.g., Lyme, West Nile, Ebola), malnutrition, and rising rates of cancer, heart disease, respiratory illness, and diabetes.

Our reliance on factory farms - a.k.a Concentrated Animal Feeding Operations or CAFOs-is a big contributor to environmental rifts and the degradation of health. Most meat, poultry, eggs and dairy sold in the U.S. come from CAFOs, a major driver of deforestation, habitat destruction, and climate change. To prevent disease and promote faster growth, these animals are given hormones and antibiotics. Overuse of antibiotics contributes to antibiotic resistance, a serious public health problem. Animal feed consists largely of subsidized Genetically Modified (GMO) grains grown with toxic pesticides and fertilizer, which end up in the water supply and on our produce.

"Grass-fed" beef may be more humane for animals but even the most humane farming practices wreak havoc on ecosystems. We have to feed billions of people, too many of whom consume too much of any kind of meat. Fish aren't off the hook, either. Overfishing has depleted many marine species and degraded marine ecosystems. Fish farms face similar problems to CFAOs. When it comes to reducing the negative impact food production on the planet, reducing seafood consumption is part of the equation.

Earth-friendly Diet Resolutions
Every day, you have three chances to choose a healthy, Earth-friendly diet consisting of more fruits, veggies, and legumes and no (or less and more carefully chosen) meat, dairy, eggs, and fish. In turn, you'll create a healthier future for Mother Earth.

Grow Your Food. Growing food helps save money, reduce the environmental cost of factory farming, and gives the whole family an "agri-education." Use organic soil, compost, and practice conservation-friendly watering to help your garden grow.

Eat Organic, Seasonally & Locally. Choose organic and in-season foods from local farms (Community Supported Agriculture-CSA) to support your local economy.

Go Meatless on Mondays. Just 1 day a week, try replacing meat-based recipes with savory vegetarian options.

Fish with Care. Like beef, farm raised fish also contain chemicals that affect our health and the environment. Choose locally caught, sustainably raised fish like tilapia, catfish or carp or "lower food chain" seafood including squid, clams or mussels.

Start a Farm-to-School Program. Talk with local public schools about partnering with CSA farms and serving vegetarian options to students.

Support GMO Labeling. The only way to know if a food has been genetically manipulated is for labels to indicate products are GMO-free. When it comes to your inbox, sign petitions for GMO labeling laws.

Image Attribution: HalfPoint/bigstockphoto.com
Resources

Organic 101

Recent years have seen a significant rise in "organic" produce - defined by the United States Environmental Protection Agency as food that is grown and processed without using synthetic fertilizers or pesticides. But is organic produce really a healthier choice? In fact, a meta-analysis of 240 reports comparing organically and conventionally grown food, found that organic foods, due to lower chemical contamination, are safer for consumption than their conventionally grown counterparts. And it stands to reason that ingesting fewer toxins is healthier than the alternative.

Research has shown that conventional farming methods introduce toxins into your diet and body, which can cause health problems, and they destroy nutrients in foods by ruining soil quality. Excessive pesticide and herbicide use contaminates ground water, ruins soil structures and promotes erosion. Growing produce in nutrient depleted soil diminishes the nutritional content of the produce. Alternatively, organic farming methods pay close attention to maintaining and maximizing soil quality, thereby increasing the nutrient levels of the foods grown in it, making them healthier than conventionally grown foods.

The Environmental Working Group, a nonprofit organization working to protect human and environmental health, publishes the Dirty Dozen Plus and the Clean Fifteen, based on years of independent research on chemical levels of produce. The Dirty Dozen Plus lists the conventionally grown produce that tests highest in levels of contamination from pesticides and other harmful chemicals. Green beans, kale and collard greens have been added to the list because of their likelihood of containing highly toxic organophosphate insecticides. Alternately, the Clean Fifteen is the list of produce with the lowest pesticide content.

The Clean Fifteen

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Domestic cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms

The Dirty Dozen

1. Apples
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Spinach
7. Nectarines
8. Grapes
9. Lettuce
10. Cucumbers
11. Blueberries
12. Potatoes

Plus green beans, kale
and collard greens.

So, how do you know if something is really organic? The easiest way to tell is by the USDA "certified organic" stamp on packaging and label stickers. Many small, local farmers are following strict organic practices yet do not exhibit the USDA organic stamp. Getting to know the producers of your food is another way to ensure you are buying organic. Educate yourself and watch for creative marketing ploys known as "greenwashing." Greenwashing is a marketing tactic that uses consumer-tested colors, typeface and other visual cues, including pictures and graphics, to trick people into thinking products are organic. Companies have been found to abuse this tactic, using blatant false advertising containing words such as "100 percent organic," "organic," or "made with organic ingredients," but this practice was banned in the U.S. in October 2002.

Quick Tips for Healthy Produce Shopping:

• Buy from a local, organic farmer.
• Choose organic in your local grocery store when buying anything on the Dirty Dozen list.
• Save money by purchasing non-organic varieties of the Clean Fifteen.
• With Spring on its way, visit your farmers market (make sure to ask about their growing practices).
• Stay informed by visiting the Environmental Working Group online.

References

• Crinnion WJ. 2010. "Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer." Alternative Medicine Review: a Journal of Clinical Therapeutic. 15 (1): 4-12.
• Crinnion, Walter. 2010. Clean, green, and lean: get rid of the toxins that make you fat. Hoboken, N.J.: John Wiley.
• Pesticides and Food: What "Organically Grown" Means. United States Environmental Protection Agency.
  http://www.epa.gov/pesticides/food/organics.htm.
• EWG's Shoppers Guide to Pesticides in Produce 2013. Environmental Working Group. http://www.ewg.org/foodnews/.
• Photo: cherrycoke/freeimages.com

Image Attribution: cherrycoke/freeimages.com