Beans, Lentils and Gas. No, not that gas. Greenhouse gases causing global warming!

by Diane

Too much protein in American meals often comes from meat, like chicken, beef, and pork. While tasty, meat production is not very good for our planet. Raising farm animals releases tons of greenhouse gases into the atmosphere.

Like meat, beans and lentils (legumes) are full of protein which your body needs to build and repair muscles. However, growing beans and lentils produces much less carbon dioxide, uses far less water, is better for soil and costs less than farming meat. 

Beans and lentils are delicious, heart-healthy, fat-free, sodium-free, cholesterol-free, high in fiber, folate, iron, magnesium, potassium and zinc, less expensive than meat, help control your weight and high blood sugar, reduce your risk of diabetes, lower your LDL “bad” cholesterol and can be used in so many ways. They can even be dessert!*

White Bean Dip (Great snack with crunchy cut veggies, pita chips or crackers)

1 15-ounce can cannellini or small white beans, drained and rinsed

1-2 garlic cloves, peeled

Juice of 1/2 lemon

1/4 cup olive oil

Salt and black pepper

Combine all ingredients except salt and pepper in a food processor or blender. Blend until smooth. If it’s too chunky, add 1-2 tablespoons of water and blend again. Taste and season with salt and pepper. Serve with crackers or cut vegetables.

Chickpea Salad (Main)

1 15-ounce can chickpeas, drained and rinsed

1 celery stalk, trimmed and chopped (optional)

1 green onion, sliced (optional)

1-2 tablespoons mayonnaise, to taste

1-2 tablespoons mustard, Dijon or yellow, to taste

Salt and black pepper

Combine all ingredients in a bowl. Smash with a fork or spoon until well combined, but still a bit chunky. Taste and adjust seasonings. Eat it plain or make a sandwich, complete with whatever toppings you like.

Greek Lentil Soup (Fakes Soupa)

Prep time: 20 min., Cook time: 40 min., Total time: 1 hour; Servings: 16.

1000 g brown lentils (34-36 ounces)

10 cups water

2 small red onions

4 cloves garlic, finely chopped

4 bay leaves

1 cup olive oil

2 tablespoons tomato paste (optional)

2 tablespoons red wine vinegar

Salt and pepper to taste

Wash lentils thoroughly and soak in water for about 2 hours. You can skip this process by adding lentils to a deep pan along with some water and place over high heat. As soon as they come to the boil, drain them into a colander. Place a pan over medium-low heat and add the lentils, water (warmed), chopped onions, chopped garlic and bay leaves. Simmer with lid on for about 25 minutes. Pour in olive oil and red wine vinegar, and season well with salt and pepper. If you prefer your Greek lentil soup to be ‘reddened’, then add 1 tablespoon of tomato paste. Boil lentil soup for another 15 minutes, until it thickens and check if done. Note that different kinds of lentils cook at different times. Serve with a splash of red wine vinegar and a drizzle of olive oil. Top with crumbled feta cheese and enjoy!

Nutrition per serving:

Calories 348 kcal.

Fat 14.7g, saturated fat 2.1g, unsaturated fat 11.9g, trans fat 0g, cholesterol 0mg, carbohydrates 41.4g, sugar 2g, sodium 301.8mg, fiber 7g, Protein 15.6g. 

Fudgy Black-Bean Brownies (Dessert)

1/2 cup quick or old-fashioned oatmeal

1 15-ounce can black beans, drained and rinsed

1/2 cup granulated sugar

1/3 cup vegetable or coconut oil, plus more for pan

2 tablespoons cocoa powder

2 teaspoons vanilla extract

1/2 teaspoon baking powder

1/2 teaspoon kosher salt

1 cup semisweet chocolate chips

Heat oven to 350. Add all ingredients except chocolate chips to the bowl of a food processor. Blend until smooth and you can barely see the beans and oats, 3-5 minutes. Lightly oil an 8” square baking pan.

Once mixture is smooth, add 2/3 cup chocolate chips to food processor and pulse a few times just to combine. Scrape mixture into baking pan and smooth top. Sprinkle with remaining 1/3 cup chocolate chips. Bake for 13-16 minutes until surface looks dry and crackly. Let cool. Refrigerate leftovers.

*What About the Gas?

You may get gas if you suddenly add a lot of legumes to your diet. Less gas should occur after the first week, as your body gets used to eating such foods. Drinking plenty of water can help. So can exercise and over-the-counter meds like Beano. Preparation makes a difference, too. Soak dried beans and lentils overnight, throw away the soaking water and rinse well before cooking to greatly reduce this problem.

The gas is caused by good bacteria in our gut. Beans and lentils contain fiber and an oligosaccharide, or complex sugar, called raffinose (a trisaccharide made of galactose+glucose+fructose) that the human body cannot fully digest. After passing through the small intestine, they eventually reach bacteria in the large intestine which break down and ferment the sugars, causing gas production. Passing wind is actually an indication of healthy gut bacteria!

To Make Beans and Lentils Less Gassy:

  • Rinse canned legumes under cold water for at least 1 minute before cooking or eating. This reduces indigestible carbohydrates and excess sodium. 
  • Soak dried legumes in cold water for at least 4 hours and preferably overnight. Dump the soaking water (i.e. don’t use it to cook the legumes). Then rinse your legumes well before cooking, to wash away gas-producing carbohydrates.
  • Introduce legumes slowly. By eating legumes in small amounts at first, it gives your gut bacteria time to adjust. Then slowly increase your consumption.
  • If you’re still dealing with uncomfortable gas, digestive enzymes like Beano can help. Sold over-the-counter, look for supplements that contain the enzyme alpha-galactosidase which breaks up indigestible carbohydrates and helps ease the digestive process.

References:

  • “Bean Nutrition Overview.” The Bean Institute. 
  • Liakos, Diane. dianesays.com Heart-Healthy Recipes.
  • Giannopoulos, Eli K. “Greek Lentil Soup (Fakes Soupa).” 
  • Mikstas, Christine, RD, LD. “Why Beans Are Good for Your Health.” WebMD. 08/30/2021.
  • Sorokanich, Lara, Recipes by Margaux Laskey. “Food: The Magical Fruit.” The New York Times For Kids. Page 11. 08/28/2022. 

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Chlorpyrifos: Toxic Pesticide Harmful to Children and Environment Still Being Used 

by Diane, M.P.H, M.S.

An apple a day won’t keep the doctor away if it has pesticides in it!

For half a century, U.S. staple foods such as apples, broccoli, citrus, corn, cotton, oranges, strawberries, sweet potatoes, and wheat, have been sprayed with chlorpyrifos, a toxic pesticide that can damage the developing brains of children, causing reduced IQ, loss of working memory, and attention deficit disorders.

Sold under many brand names, Chlorpyrifos (CPS) is an organophosphate pesticide used to kill many pests including insects and worms. It is used on crops, animals, and buildings. Introduced in 1965 by Dow Chemical Company, chlorpyrifos acts on the nervous system of insects by inhibiting acetylcholinesterase.

Chlorpyrifos is considered hazardous to humans by the World Health Organization. Exposure surpassing recommended levels has been linked to neurological effects, persistent developmental disorders and autoimmune disorders. Exposure during pregnancy may harm the mental development of children. In agriculture, it is “one of the most widely used organophosphate insecticides” in the United States, and before being banned for home use in 2001, was one of the most used residential insecticides.

On March 29, 2017, EPA Administrator Scott Pruitt denied a petition to ban chlorpyrifos. However, on August 9, 2018, the U.S. 9th Circuit Court of Appeals ordered the EPA to ban the sale of chlorpyrifos in the United States within 60 days, based on undisputed findings that the pesticide is unsafe for public health, and particularly harmful to children and farmworkers. On September 24, the EPA asked the 9th Circuit to re-hear the case. Filing the request has the effect of postponing the effectiveness of the court order.

To Reduce Your Family’s Exposure to Chlorpyrifos and Other Dangerous Pesticides:

  1. Eat organic locally grown fruits and vegetables: Due to unreliable regulation of organic produce coming from China, avoid Chinese organic produce. Many organic food and body brands that were once small brands are now owned by mega corporations. This may not necessarily affect the ingredients, but your dollars are not going to independent or local businesses. Instead, buy local produce and products as much as you can. Not only does this support your local economy, but it also ensures that you have a better idea of the ingredients and that you know where your food comes from.
  2. Wash fruits and vegetables: Use a solution of mild dish soap diluted with water (1 teaspoon dish soap per gallon), then rinse with lukewarm water, or rinse produce under running water and scrub firm fruits and vegetables like melons and potatoes. Remove the outer layer of leafy vegetables, like cabbage or lettuce. Peel fruits and vegetables when possible.
  3. Learn which conventionally grown fruits and vegetables contain higher levels of pesticide residue: The “dirty dozen” lists fruits and vegetables which should be bought organic to avoid chemical pesticides.
  4. Grow your own produce using organic methods: This lets you to control environmental conditions, including soil and use of safe pesticides and fertilizers. Follow sustainable landscaping practices to cut down on chemicals, improve health benefits, save money over time and protect the environment.
  5. Use non-toxic pest control products: Rather than chemical pesticides, use detergent pesticides, such as Safers, or neem oil, a naturally occurring pesticide, or traps with natural chemicals (pheromones) to attract pests.
  6. Leave shoes by the door when you come home: This helps to reduce pesticides, fertilizers and dirt tracked through your home.
  7. Protect children and pets: If you do use chemical pesticides or fertilizers, use them appropriately. Keep children and pets away from treated lawns. Do not use pesticides indoors. Never spray pesticides on a windy day.
  8. Store pesticides carefully: Do not store pesticides or other chemicals in a soda bottle or food container. Children may not understand that the contents are dangerous. Always store pesticides out of the reach of children.
  9. Choose plants suited to your area and use proper cultivation methods: Mulching with good quality mulch and picking bugs off plants are two pest control methods that don’t require chemicals. Note that helpful insects such as ladybugs and praying mantises eat some pests.
  10. Eat only organic, grass-fed beef and other organic, antibiotic-free meats: What an animal eats moves up the food chain. If an animal has eaten contaminated grass or feed, you are essentially eating those same contaminants when you eat the animal. Eating organic, grass-fed beef helps ensure that you’re not exposing yourself or your family to these chemicals. Also, trim the fat and skin from meat as pesticides and other chemical residue can accumulate in fat.

Summary:

  • Buy organic when you can, especially local produce.
  • Grow your own produce if possible.
  • Use non-toxic pesticides (like neem oil) and fertilizers.
  • Wash fruits and vegetables.
  • Don’t wear your shoes in the house.
  • Always store pesticides in appropriate containers out of children’s reach.

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Tips to Reduce Insect Bites

by Diane, M.P.H, M.S.

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What to Eat to Prevent Mosquitoes From Making a Meal of You

by Diane, M.P.H, M.S.

Planning the right meals during mosquito season is a natural way to prevent these pests from feasting upon you and your family. Mosquitoes mostly rely on their keen sense of smell to identify their favorite food source, people. What you eat can influence the chemicals and scent that your body releases. Certain fragrances created by your diet may repel mosquitoes, mask your natural aroma and make it harder for them to find and feast upon you. Below are some easy methods to keep mosquitoes at bay, without having to cover yourself in unappealing chemicals:

  • Garlic and onions: Probably the most well-known food linked to deterring mosquitoes, garlic produces a sulfur gas known as allicin, which is released through your pores after you consume it. Allicin interferes with your natural scent, helping to mask you from persistent pests. Onions and other members of this plant family, such as leeks, shallots, and chives, also emit allicin when consumed, so they can be used interchangeably. Because allicin depletes the longer it is exposed to heat, many people suggest that this repellent method works best when these foods are cut into slivers and consumed raw. However, if you’d rather not eat uncooked garlic and onions, both make a great addition to your favorite pastas and tomato-based dishes, stir-fry, rice, and baked chicken! Rubbing garlic or onion over your skin can also help to keep mosquitos away.
  • Apple cider vinegar/white vinegar: Apple cider vinegar has been used as a natural mosquito repellent for many years. It works by altering your natural scent and making you less appealing to mosquitoes, but won’t affect the way you smell to other people. Many claim that consuming an undiluted tablespoon of apple cider vinegar three times per day helps to keep mosquitoes away for good. For a more pleasant experience, you can mix the dose with honey or add apple cider vinegar to soups, homemade salad dressings, cocktails and other beverages. Moistening a cotton ball with white vinegar and rubbing it all over your exposed skin may also help.
  • Lemongrass: Contains an oil known as citronella, a popular natural bug repellent that is generally applied to the skin or used in other forms. Eating lemongrass has been shown to provide similar protection, since this fragrant plant helps to conceal your natural scent, making it harder for mosquitoes to identify you. Lemongrass is frequently used in many styles of Thai cooking and makes a great addition to soups and curries.
  • Chili peppers: Contain capsaicin, a compound known to act as both a natural insecticide and remedy to stop the itchiness of bug bites. This potent, heat-producing compound is the active element of the chili pepper which produces it’s signature spiciness. Capsaicin is an irritant for many species, causing a burning sensation when eaten. Because it is an irritant for many types of bugs, capsaicin is already used as a natural insecticide in many parts of the world. Mosquitoes are also repelled by the smell that you release upon eating capsaicin-containing foods. Chili peppers add some heat to food and are often used in chili, hot sauce, Pico de Gallo and other salsas, as well as many other tomato-based dishes.
  • Tomatoes: One of several foods rich in thiamine (vitamin B1). Many people suggest that a diet rich in thiamine can be very effective at deterring mosquitoes and some other bugs, though this has been debated in recent years. Thiamine-rich tomatoes make you less enticing to mosquitoes and prevent them from biting. If you still get bit, rub the juices from your leftover tomatoes on the affected area to stop the itching! Add tomatoes to your daily meals: tomato and vegetable soups, curries, freshly tossed salads, pasta with tomato sauce (add some garlic and onions!), omelets, casseroles, etc.
  • Grapefruit: An excellent source of vitamin C and health-boosting antioxidants, grapefruit has been linked to deterring mosquitoes and is also effective against ticks. It may repel other insects, like bed bugs and head lice, as well. This is because of a compound in grapefruit called “nootkatone,” which is used as both an insecticide and natural pesticide. Citrus fruits make a great addition to your daily meals. Eat half a grapefruit for breakfast before starting your day, or combine it with other citrus fruits to create a fresh fruit salad.
  • Beans and lentils: An excellent source of protein, high in vitamin B1 (thiamine). Thiamine produces a smell which wards off bugs, so add hummus to your camping shopping list or make some yourself. Like tomatoes, beans and lentils are rich in thiamine and release a smell that repels bugs after being consumed. Beans and lentils can be added to just about anything to add flavor or texture. Whether you use them as a side dish to complement your entree, create spreads such as hummus, or add them to your favorite spicy foods such as chili or burritos, these popular legumes are a great way to enhance meals and shield you from mosquitoes.
  • Orange and lemon peels: If rubbing onion all over you doesn’t appeal to you, try something fresher like orange and lemon peels. Mosquitos and gnats both have a great distaste for this scent.
  • Vanilla: Mix 1 tablespoon of vanilla extract with 1 cup of water and wipe the mixture all over your exposed skin. You’ll smell like a bakery, and mosquitoes, ticks, and flies will stay clear of you!

What to avoid: These foods can make your body’s scent more appealing to mosquitoes, causing you to become a prime target for unwanted feasting:

  • Alcohol: Abstaining from alcohol can help keep mosquitoes at bay when you’re outdoors. Consuming even small amounts of beer, such as a single 12 oz. bottle, can invite lots of bites.
  • Salty foods: These types of food produce high amounts of lactic acid, which has been shown to attractmosquitoes. This is the same reason that you’re more prone to mosquito bites during exercise.
  • Sweet/sugary foods: Consuming foods with high sugar content may make your skin sweeter and more appealing to mosquitoes, although this hasn’t been proven. If you plan to spend a lot of time outside, you might just want to cut your losses and skip the sugary foods.

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Tips to Help You Avoid Superbugs in Meat

by Diane, M.P.H, M.S.

Why avoid meat raised with antibiotics?

A sick animal may need an antibiotic. However, most animals raised for food in the U.S., about 8.9 billion per year, come from factory farms where healthy animals are given antibiotics in their food and water to prevent infection in their crowded, stressful and sometimes unsanitary living conditions. Several livestock producers also feed healthy animals antibiotics to make them grow faster, with no prescription needed.

Antibiotic overuse has dangerous consequences, since it:

  • Breeds superbugs: Misusing antibiotics on a farm breeds antibiotic-resistant bacteria.
  • Spreads superbugs: Animals and livestock workers can transmit resistant bacteria to water, soil and air. Superbugs also travel on meat to stores and kitchens.
  • Spreads resistance: Once bacteria develop resistance to one antibiotic, they can often tolerate others as well and spread this trait to nearby bacteria.
  • Undermines antibiotics: Superbugs cause infections that are harder to treat and more likely to cause complications and death.

In 2015, 83% of store-bought meat tested by the government was contaminated with Enterococci bacteria that can indicate fecal contamination: To be safe, treat all meat as if it’s contaminated, mainly by cooking it thoroughly and using safe shopping and kitchen practices.

High percentages of store-bought meat tested positive for antibiotic-resistant bacteria:

  • Turkey: Ground turkey  79%
  • Pork: Pork chops  71%
  • Beef: Ground beef  62%
  • Chicken: Breasts, wings or thighs  36%

Minimize exposure to superbugs in meat:

  • Choose organic meat and meat raised without unnecessary antibiotics when you can. They have fewer antibiotic-resistant bacteria, in part because these livestock producers rely on preventive medicine, good sanitation and stress reduction – not antibiotics – to keep animals healthy. Most stores offer options at reasonable prices.
  • Buy from farmers and producers who use antibiotics prudently. Some sell locally, others online.
  • Ask your butcher or local farmer how the meat was raised.

Labels can be misleading in the store (ewg.org/research/labeldecoder):

  • Most reliable: American Grassfed, USDA Organic, Animal Welfare Approved, Certified Humane, Food Alliance Certified Grassfed, Global Animal Partnership, Marine Stewardship Council.
  • Less reliable: American Humane Certified, Raised Without Antibiotics, No Antibiotics, No Antibiotics Ever, No Antibiotics Added, No Antibiotics Administered.
  • Be wary:
    • No Antibiotic Residues, Antibiotic Free, No Antibiotic Growth Promotants. No Hormones or Steroids Added, Natural, or Kosher – doesn’t tell you anything about antibiotic use.
    • Bag raw meat before it goes in the grocery cart and keep it away from children.
    • Be especially careful with ground meats. They harbor more bacteria, because they have more surfaces where bacteria can lurk.

In the kitchen:

  • Store meat on the lowest rack in the fridge, away from fresh produce.
  • Thaw meat in the fridge.
  • Use separate cutting boards for meat and produce.
  • Don’t wash meat – splashing water spreads bacteria.
  • Use a food thermometer to ensure meat is cooked thoroughly.
  • Learn more about safe practices in EWG’s wallet guide ewg.org/antibioticswalletguide and at foodsafety.gov.

To prevent superbug infections in general:

  • Wash your hands: After using the bathroom, before preparing or eating food, after gardening or other dirty tasks, after blowing your nose, coughing, or sneezing, feeding or stroking your pet, or visiting or caring for a sick person.
  • When eating out: Ask if meat was raised without unnecessary antibiotics.
  • At the doctor’s office: Don’t press for unnecessary antibiotics. Your doctor is less likely to prescribe one if you don’t insist. Parents are the primary reason for antibiotic overuse in children.
  • Get recommended vaccines: You’re more susceptible to a superbug infection if you have the flu, pneumonia or shingles.
  • Share this information with family and friends.
  • Help preserve the effectiveness of antibiotics: ewg.org/AntibioticsAction
  • Learn about health and environmental impacts of meat: ewg.org/meateatersguide

Reference:

Environmental Working Group ( ewg.org/meateatersguide/superbugs), June 2018.

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Eliminate Weeds in Ways That are Safe for Family and Pets

by Diane, M.P.H, M.S.

While stores sell a variety of weed killers, most are not very safe for pets or humans. Fortunately, there are some natural, pet-safe weed control methods that you can use for controlling weeds in your garden. Using household products to make pet-safe weed killers is less expensive, just as effective and much safer than using dangerous chemicals sold in most stores.

Any of the ingredients below (except for bleach) can be combined to make a more effective pet-safe weed killer. If the mixture is liquid and you will be using a spray bottle, add a little dish soap. Dish soap will help the liquid stick to the weed better!

  • Pull weeds up by hand: If you wear garden gloves, it’s absolutely safe, and you’ll get some exercise! Pull weeds after a heavy rainfall or watering of your flower/vegetable garden to make it easier. For weeds embedded in your lawn, invest in a special digging fork to make it easy to grab and pull their long tap roots.
  • Apply a layer of compost and/or mulch to help suppress weed growth.
  • Install landscape fabric to block weed growth in your garden and under stones and pavers to prevent weed growth in walkways. It protects the roots of trees and shrubs and keeps roots cool when covered with mulch. While weeds may try to grow in the mulch on top of landscape fabric, their roots tend to be shallow, so pulling them is usually easy to do.
  • Boiling water: A good method for eradicating the weeds that grow between cracks in your patio, driveway or sidewalk or any area that needs to be cleared of weeds. Boiling water will instantly kill any plant it comes in contact with, not just weeds, by cooking the plant in the ground. Be careful not to come in contact with the boiling water, and keep children and pets out of the way while you do this.
  • White vinegar: Spray white vinegar on plants that you wish to kill. For tougher weeds, you may need to reapply vinegar several times before the plant completely dies. It’s best to spray vinegar in the morning on a sunny day, since the sun’s rays will improve the effectiveness. Take extra care not to over-spray vinegar your lawn and garden. Vinegar in high amounts will also kill garden plants, if you’re not careful.
  • Salt: If you have an area in which you do not wish to have plants growing at all, like a brick path or patio, salt works well as a pet-safe weed control. Putting salt in an area will make the soil unsuitable for plants and weeds to grow in. Use salt carefully and only in the areas of weeds you wish to eradicate. Don’t spread it where your pet may walk, because salt can irritate a pet’s paws.
  • Sugar: Apply sugar to the base of a weed to make the soil unsuitable for grass and plant growth. This is effective for killing plants with deep roots, weed trees, bushes or vines that are hard to pull out. If you are concerned about sugar attracting pests, simply mix the sugar with equal parts chili pepper to deter them.
  • Prevent weed growth with corn meal! Use cornmeal before spring, in order to prevent weed seeds from germinating. Spread it wherever you don’t want weeds to grow, to stop their seeds from germinating in the soil. It won’t hurt mature plants, so you can sprinkle it around an established vegetable garden or flower bed without fear of harm. Cornmeal can be applied to cracks and crevices in sidewalks and patios to prevent the emergence of weeds.
  • Soil solarization may help to eliminate weeds from a large area before growing plants. However, this method will not be useful for removing weeds in established gardens or lawns. Prepare the ground and water thoroughly before covering the entire area with a clear, plastic tarpaulin. The thickness of the tarpaulin must be between .001 to .004 inches, and it must be spread just above the soil surface. Secure the tarpaulin to the ground and leave it for at least two months. This will result in heating the soil with solar energy, thereby killing the weeds. Some people use landscape fabric for this purpose.
  • Homemade pet-safe weed killer recipe: Make a solution of one gallon water, one gallon bleach, ¼ teaspoon dish soap. This mixture is somewhat effective in killing weeds. Another method is to mix a gallon of vinegar with a teaspoon of liquid soap and a cup of orange oil. You may also try a mixture of one gallon vinegar and a container of salt. A gallon of boiling water mixed with half-gallon vinegar, salt and liquid soap can be used for killing weeds.
  • White vinegar/essential oil pet-safe weed killer spray: If you have a large area to treat, such as a fence-line, you may want a spray solution to apply with a standard weed killer sprayer. For an easy, homemade herbicide recipe (Multiply amounts as needed to make more.), combine 2 cups boiling water + 1 cup white vinegar +1 teaspoon clove or lemon oil in a heat-proof bowl. If you don’t have any essential oil, you can use dishwashing soap, instead. Allow the mixture to cool. Then pour into a spray bottle or weed killer sprayer. On a dry, bright, sunny, still day, carefully spray this mixture directly onto weeds you wish to kill. Avoid using this mixture on a windy day, since over-spray may cause unwanted results. Avoid spraying over expensive grass and nearby plants. Don’t apply before or soon after a rain and avoid watering the soil within 24 hours after application.

If you must choose a commercial weed killer:

  • Ask a salesperson for the safest, most organic, pet-friendly product.
  • If you still want to use synthetic weed killer, instead of a biodegradable natural one, select the safest product available.
  • Read the list of ingredients on the product. If you find any offensive ingredient on the list, avoid buying that product.
  • Be aware that some manufacturers do not disclose every ingredient on their list.
  • Research which ingredients are harmful and which are pet-safe. Ingredients like carbon tetrachloride, chloroform and chloroethane are carcinogens that must be avoided.
  • Avoid using weed killers with ingredients like ‘ 2,4-D’, which is highly toxic in nature.
  • It may not be possible to determine which is the best weed killer. To be on the safer side, buy products that are certified as pet-safe by veterinarians or the Environmental Protection Agency (EPA).

References:

  1. Gardening Know How: https://www.gardeningknowhow.com. URL to article: https://www.gardeningknowhow.com/special/organic/homemade-pet-friendly-weed-killer.htm
  2. Weed killers: https://gardeningknowhow.com/plant-problems/weeds/conventional-weed-killers.htm
  3. Boiling water: https://gardeningknowhow.com/garden-how-to/watering/hot-water-on-plants.htm
  4. Vinegar: https://gardeningknowhow.com/garden-how-to/info/use-vinegar-in-gardens.htm
  5. Salt: https://gardeningknowhow.com/special/organic/using-salt-to-kill-weeds.htm
  6. Sugar: https://gardeningknowhow.com/special/organic/using-sugar-to-kill-weeds.htm
  7. Killing weed trees: https://gardeningknowhow.com/ornamental/trees/tgen/weed-trees.htm
  8. Cornmeal: https://gardeningknowhow.com/special/organic/cornmeal-in-the-garden.htm
  9. Pre-emergent on plant seeds: https://gardeningknowhow.com/plant-problems/weeds/pre-emergent-herbicides.htm
  10. Natural Homemade Weed Killers That are Safe for Your Pets. https://gardenerdy.com/pet-safe-weed-killer

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Ways to Cool Down Your Home and Yourself This Summer

by Diane, M.P.H, M.S.

Keep cool this summer without increasing your electric bill

  1. Switch to CFL bulbs for environmental and economic reasons, as well as to stay cool. Incandescent bulbs waste about 90% of their energy through the heat they emit.
  2. Swap your sheets. Not only does seasonally switching your bedding freshen up a room, it’s also a great way to keep cool. While textiles like flannel sheets and fleece blankets are fantastic for insulation, cotton is much better during this time of year, as it breathes and stays cooler.
  3. Try a buckwheat pillow at bedtime to keep your head cool. It won’t absorb and retain heat like cotton and down pillows.
  4. DIY AC: Place a big bowl of ice water in front of a fan for a cheap alternative to central air.
  5. Close your window blinds or curtains during the day, particularly if you are out of the house, to prevent your home from heating up like a greenhouse.
  6. Cook outside on the grill to prevent heating up your home with a stove or oven. It also minimizes time you must spend cleaning up later.
  7. Open internal doors at night to maximize any fresh, cool breezes that blow in.
  8. For the summer, set your ceiling fan to rotate in a counterclockwise direction to create a cooling, downward airflow. In winter, turn the setting back to clockwise to recirculate warm air.
  9. Use your bathroom fan when you shower and your exhaust fan when using your stovetop. They’ll help draw the hot air up and out of the room.
  10. Unplug electronics. Electronics emit heat when plugged in, even if they’re turned off! Unplug them, or use a smart power strip, when they’re not in use.
  11. Focus on the temperature in your body, not the house. If your ancestors survived without air conditioning, so can you. From being smart about your clothing choices, sipping tasty iced drinks to applying a cold cloth to strong-pulsed areas like your neck and wrists, cooling yourself from the inside out is not a bad idea. Also try keeping a bowl of cool water by your bed and dipping your feet if you feel warm in the middle of the night.
  12. Make a few long-term improvements. If you’re really committed to the whole no-AC thing, you can make some changes to your home that will keep it cooler for seasons to come. Insulated window films are a smart purchase, as they work similarly to blinds. And additions like awnings and planting trees or vines near light-facing windows will shield your home from the sun’s rays, reduce the amount of heat your home absorbs and make your investment even more worthwhile.
  13. Do chores at night. Laundry machines create a lot of heat. The washer is running hot water and dryers are obviously using heated air which inevitably radiates out from the machine. Do laundry at night to ensure that it’s not heating your home during the hottest parts of the day. Regularly clean your dryer vent for a quicker cycle.
  14. Run your dishwasher at night to minimize the heating effect. If you have a quiet model, start it before you go to bed and wake up to clean dishes.

Keep Yourself Cool

Temperature maintenance is ultimately about keeping the person cool, not necessarily the house. While in cool months you can put on more clothes and blankets, you can only take off so many clothes during hot summer days. These tips can help to lower your temperature or make you feel cooler:

  1. Stay hydrated and drink lots of clean water, nature’s “air conditioner.” Divide your body weight in half. This is about how many ounces of water you should drink each day to stay hydrated. Physical activity and warm weather may require you to drink more.
  2. Eat plenty of watery, juicy fruits and vegetables each day (watermelon, honeydew, pineapple, berries, citrus fruits, squash, tomatoes, broccoli, green leafy vegetables, etc.).
  3. Wear loose, lightweight, breathable cotton clothing.
  4. Sleep on the lowest floor when possible. If you have a basement, take up residence there. The ground floor of a multi-story home is another good option. Heat rises and cool air sinks, so go where the cool air is.
  5. Use cotton bedsheets. They’re lightweight and breathable. Specialty wicking sheets and other various fabric blends designed to keep you cool may help.
  6. Keep ceiling fans on at night. Make sure your fan is rotating counter-clockwise (that is, not on the winter setting), and feel free to run it on high settings. While fans don’t lower the temperature of the room, they help you feel cooler, since air moving over skin evaporates sweat and pulls heat away from your body. A fan moving at just 2mph will make you feel 3-4 degrees cooler and at high speed many fans can hit 5mph!
  7. Unplug any electronics not in use, in order to reduce heat (and energy loss) in your home.
  8. Create an ice fan. Fill a large mixing bowl with ice and place it in front of a large box fan. While only effective for a small area of space, you’ll still get a nice, chilled breeze.
  9. Place a cool, damp cloth or ice pack to your pulse points (wrists, neck, elbows, ankles, behind knees, feet, etc.).
  10. If you don’t have an ice pack, create one by placing rice inside a sock. Tie the sock and freeze it for at least an hour before using to cool yourself.
  11. Take cold showers for all-over cooling!

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Environmental Working Group’s 2018 Shopper’s Guide to Pesticides in Produce

by Diane, M.P.H, M.S.

Pesticide residues are common on conventionally grown produce, even after it is carefully washed or peeled. Nearly 70% of samples of conventionally grown produce are contaminated with pesticide residues, according to the US Department of Agriculture (USDA).

USDA tests found a total of 230 different pesticides and pesticide breakdown products on thousands of produce samples analyzed. The Environmental Working Group’s (EWG) “Shopper’s Guide to Pesticides in Produce” lists the “Dirty Dozen” fruits and vegetables with the most pesticide residues and “Clean Fifteen” for which few, if any, residues were detected.

While vegetables and fruits are essential components of a healthy diet, research suggests that pesticides in produce may pose serious health risks.

The 2018 Dirty Dozen: Produce with the highest loads of pesticide residues

  • strawberries
  • spinach
  • nectarines
  • apples
  • grapes
  • peaches
  • cherries
  • pears
  • tomatoes
  • celery
  • potatoes 
  • sweet bell peppers +hot peppers

Each of these foods tested positive for many different pesticide residues and contained higher concentrations of pesticides than other produce:

•More than 98% of samples of strawberries, spinach, peaches, nectarines, cherries and apples tested positive for residue of at least one pesticide.

•A single sample of strawberries showed 20 different pesticides.

•Spinach samples had, on average, 1.8 times as much pesticide residue by weight than any other crop.

EWG has expanded the Dirty Dozen list to highlight hot peppers, which do not meet our traditional ranking criteria but were found to be contaminated with insecticides toxic to the human nervous system.

EWG recommends that people who frequently eat hot peppers buy organic. If you cannot find or afford organic hot peppers, cook them, because pesticide levels typically diminish when food is cooked.

EWG’s Clean Fifteen: Produce least likely to contain pesticide residues

  • avocados
  • sweet corn*
  • pineapples
  • cabbages
  • onions
  • frozen sweet peas
  • papayas*
  • asparagus
  • mangoes
  • eggplants
  • honeydew
  • kiwis
  • cantaloupes
  • cauliflower
  • broccoli

Relatively few pesticides and low total concentrations of pesticide residues were detected on these foods:

•Avocados and sweet corn were the cleanest. Less than 1% of samples showed any detectable pesticides.

•More than 80% of pineapples, papayas, asparagus, onions and cabbages had no pesticide residues.

•No single fruit sample from the Clean Fifteen tested positive for more than four pesticides.

•Multiple pesticide residues are extremely rare on Clean Fifteen vegetables. Only 5% of Clean Fifteen vegetable samples had two or more pesticides.

  • A small amount of sweet corn, papaya and summer squash sold in the United States is produced from Genetically Engineered (GE) seed stock. Buy organic varieties of these crops if you want to avoid Genetically Engineered produce.

Reference:

 Environmental Working Group’s (EWG) 2018 Shopper’s Guide to Pesticides in Produce. 

(ewg@ewg.org 04/10/18).

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Easy Ways To Live A More Healthy and Eco-Friendly Lifestyle

by Diane, M.P.H, M.S.

  1. Eat less meat, less processed food, and follow a more nutritious, plant-based diet.
  2. Don’t eat foods or drink from BPA-lined cans or containers.
  3. Open windows to let in fresh air and open blinds to let in natural light.
  4. Use only energy-efficient appliances and electronics.
  5. Fix leaky faucets to prevent water waste.
  6. Wash clothes with cold water and hang them on a clothesline to dry.
  7. Use leftover bathwater or “grey water” to water plants.
  8. Turn off lights when not in use.
  9. Use waterless car wash to wash your car or bike.
  10. Walk, ride your bike, and take public transportation when possible, instead of a car.
  11. Avoid idling your car. You’ll save money, fuel, and keep hazardous pollutants out of the air.
  12. Combine multiple errands into one trip.
  13. Use natural, nontoxic materials to clean with and avoid harmful chemicals.
  14. Turn old t-shirts into “new” cleaning rags.
  15. Make your own natural shampoo, lotion, skin masks and cleansers.
  16. Print documents as little as possible, opt for paperless billing, and pay your bills electronically.
  17. Recycle bottles, cans, newspapers, paper, etc.
  18. Donate items you no longer need or use, and buy used, rather than new, when possible.
  19. Use reusable bags at the grocery store and reusable containers at home.
  20. Make meals using leftovers, and freeze food before it goes bad.
  21. Reduce your food waste, and compost what you can.
  22. Landscape your yard with native plants, and plant a tree.
  23. Set your thermostat 1-2 degrees lower in winter, higher in summer, and do a home energy audit.
  24. Get a reusable water bottle and use it.
  25. Avoid or minimize one-use items (disposable razors, diapers, plasticware, paper plates, etc).
  26. Read magazines, newspapers and other publications online, and unsubscribe, or cancel, all junk mail.
  27. Unplug at least once a day to enjoy some sunshine, fresh air, nature and the environment around you.

“We do not inherit the earth from our ancestors, we borrow it from our children.

Native American Proverb

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Microplastics Pose Serious Risks for You and Our Environment

by Diane, M.P.H, M.S.

Plastic pollution is a major concern worldwide, in the air, soil and water. At least 269,000 tons of plastic are floating in our oceans, alone! What started as a marine contamination issue has become a human health issue, as well. Plastic debris can impact us, whether we consume contaminated food, drink water, or breathe air.

What are microplastics?

  • The term microplastics was coined in 2004 by Richard Thompson, a science and engineering professor at England’s Plymouth University. It refers to bits of plastic smaller than 1-5 mm in diameter. These microplastics can be from larger pieces of plastic degrading or microfibers.
  • A study by Orb Media, the largest of its kind, analysed 250 bottles from 9 different countries around the world. An average of 10 plastic particles per liter, each larger than the width of a human hair, were found in bottled water. Approximately 93% of bottled water around the world is contaminated by microplastics.
  • A previous study by Orb Media found that 94% of tap water in the USA and 72% in Europe contained microplastics.
  • No one knows how this problem may affect humans and animals in the long term.

Sources of microplastic pollution:

  • Mishandled plastic waste: Plastic that is not recyclable or not recycled can break down into smaller pieces, resulting in microplastic pollution. This includes flower pots, forks, bags, containers, toothbrushes, etc.
  • Secondary microplastics: Smaller bits of plastic from large plastic products, as they break down.
  • Microbeads: These plastics are used as scrubbing agents in personal care products, like facial scrubs, toothpaste, and shampoo.
  • Fibers from synthetic clothing materials in washing wastewater: Washing synthetic fibers like polyester, acrylic, and fleece, releases microscopic fibers which eventually enter sewers.
  • Airborne fibers from synthetic clothing materials due to abrasion
  • Tire dust from roads flushed into streams and rivers: Tires emit dust from their plastic raw materials which ultimately gets washed down sewers.
  • Paint dust from road markings, house paint and ship paint: Latex and acrylic paints are actually liquid plastics that can end up in drinking water sources.

Microplastics are dangerous for you and our environment:

  • It’s widely accepted that plastic debris is a marine issue, but researchers agree that it should also be recognized as a serious human health issue. Ecotoxicologist, Heather Leslie of VU University of Amsterdam, refers to a large body of studies that provide evidence of how microplastics affect humans: “They can pass through the placenta and the blood-brain barrier and can be taken up in the gastrointestinal tract and lungs, potential sites where harm can occur.”
  • You can be exposed to microplastics by consuming contaminated seafood, tap water, and breathing air with airborne microfibers.
  • According to a recent Orb study overseen by Dr. Sharon Mason, plastic fibers were found in over 90% of drinking water sampled in the US, in over 83% of samples worldwide, and in three top-branded bottled waters in the US. This means that plastic fibers that flow into lakes and rivers which are sources for our drinking water aren’t being completely removed during the water treatment process.

Studies have shown the following health effects:

  • Oxidative stress
  • Cell damage
  • Inflammation
  • Hormonal disruption

What can you do to address the problem?

  • Reduce plastic consumption: The average American throws away 185 pounds of plastic each year!
  • Say no to plastic bags: Take a reusable shopping bag with you when you go shopping.
  • Refuse straws: Plastic straws contribute to plastic waste and are completely unnecessary. Avoid them or keep your own personal reusable metal straw in your bag.
  • Choose natural fibers rather than synthetic fibers: With every wash, synthetic fibers shed plastic fibers. These fibers enter drinking water by way of sewers and water treatment plants that aren’t fully capable of removing microplastics.
  • Wash fleece clothing less frequently.
  • Use a filter on your washing machine to trap microfibers that come off in the wash.
  • Car-pool or use public transport to reduce the amount of tire dust produced on roads.
  • Use an eco-friendly toothbrush made from natural materials such as bamboo rather than a plastic version which will take years to break down once discarded.
  • Rinse paint brushes in a can or jar rather than the sink, then discard that together with the paint responsibly at the landfill. Better still, use a natural paint, such as milk paint, which looks great and is environmentally friendly.
  • Use a reusable water bottle instead of buying plastic bottled water. Some water bottles are even fitted with a filter to help remove microplastic fibers present in tap water.
  • Filter your drinking water: Some water filters are designed to remove microplastics. These water filters are tested and verified to remove microplastics from drinking water.

Can you remove microplastics from tap water at home?

  • The smallest microplastics measured by Orb in tap water were about 2.5 micrometres, although most are considerably bigger. It’s important to understand the size, as this will influence the type of filtering required.
  • For most circumstances, a carbon block filter is an affordable and environmentally friendly way to keep your family safe from microplastics.

Filters that help to remove microplastics from tap water at home:

  • Granular Activated Carbon (GAC) faucet filters such as TAPP 1: Filters contaminants down to about 5 microns (micrometers), so most microplastics will be removed.
  • Carbon Block Filtration: Usually the smallest plastic particles are about 2.5 microns, but most are bigger. A carbon block filter designed for lead reduction (approximately 0.5 microns) will do a good job. Undersink Carbon Block Filtration Systems are extremely common.
  • Reverse Osmosis filters and ion exchange: This technology separates water from contaminants and filters down to below 0.0001 microns, so it is a very good method. Reverse osmosis can be used as a whole-house system or undersink option. It will remove almost all microplastics, but is more expensive and requires maintenance.
  • Electro-Adhesion: The US Water Pulsar Disrupter Filter uses Electro-Adhesion to filter out particles to sub-micron levels. It can remove plastics, bacteria, cysts, virus, arsenic, chromium 6, lead and other heavy metals.

These technologies can be used as “stand-alone technologies” or in tandem with others. In many cases, a point-of-use system (just for drinking water) or whole house solution may consist of more than one technology. Do you want to treat just drinking water or all water in your home? Technology exists to remove microplastics from water, but current technology cannot predict the long-term effects of exposure to them in our environment.

References:

  1. https://tappwater.co/en/how-to-filter-and-remove-microplastics/
  2. Graham, Karen. Removing Microplastics From Tap Water Starts at Treatment Plants. Technology. http://www.digitaljournal.com/tech-and-science/technology/removing-microplastics-from-tap-water-starts-at-treatment-plants/article/501870#ixzz5ACZKadfG, 09/07/17.
  3. Trimmer, Carol. Pure living space.com. Non-Toxic Home. https://purelivingspace.com/blogs/home-air…/water-filters-that-remove-microplastics, 11/15/17.
  4. Timmons, Mark. Removing Microplastics From Your Tap Water. 12/28/17.

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