Organic Farming Good Food For All

Organic Farming Good Food For All
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Organic Farming Good Food For All
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Organic Farming Good Food For All
Organic farming

Organic farming is another agricultural system that originated early in the 20th century in response to quickly changing farming techniques. Organic farming has been developed by several organic farming associations now. It depends on fertilizers of natural source like compost manure, green manure, and bone meal and puts emphasis on techniques like crop rotation and companion planting. Biological pest management, mixed cropping as well as the boosting of insect predators are all encouraged. Generally, organic standards are made to permit the utilization of naturally occurring compounds while banning or limiting synthetic materials. For example, naturally occurring pesticides like pyrethrin and rotenone are allowed, while artificial pesticides and fertilizers are usually prohibited. Synthetic substances which are permitted include, as an instance, aluminum sulfate, elemental sulfur and Ivermectin. Reasons for advocation of organic farming include benefits in sustainability, openness, self-sufficiency, autonomy/independence, wellness, food safety, and food security.

Reduced Exposure to Pesticides, Chemicals.
The Organic Trade Association notes if each farmer from the U.S. converted to organic production, we can remove 500 million pounds of harmful and persistent pesticides from going into the environment yearly. Pesticide and chemical usage contributes to several negative environmental dilemmas: 1.Pesticides permit disease immunity to accumulate in crops, weeds, plant-eating-insects, parasites, and bacteria. 2.Compounds and chemicals sprayed plants contaminate the soil, water source, and atmosphere. Occasionally these dangerous pesticides stay about for decades (possibly longer). 3.Artificial compounds also dissuade smart farming techniques like cover crops and crop rotation, which in turn, can cause other dangerous environmental issues like erosion.
Organic Farming Builds Healthy Soil.
To develop wholesome food, you have to begin with healthy soil. Should you treat the dirt with dangerous pesticides and chemicals, you might wind up with dirt which can't flourish by itself. Natural farming practices are much superior than compound soil administration. A sizable nine-year research by USDA Agricultural Research Service (ARS), reveals that natural farming builds up organic soil issue better than traditional no-till farming. Based on Dr. Elaine Ingham, only 1 teaspoon of compost-rich organic dirt could host as many as 600 million to 1 billion beneficial germs from 15,000 species. Ingham notes on the reverse side, 1 teaspoon of soil treated with compounds may carry as much as 100 beneficial bacteria.
Combatting Erosion
Does organic farming build wholesome soil, but it also helps fight severe land and soil problems, like erosion. A significant research comparing adjacent natural and chemically treated wheat fields revealed that the organic area featured eight inches of topsoil compared to treated area and had only twenty the erosion reduction. In case you are not worried about erosion: you ought to be. Erosion problems are really severe, affecting the property, food distribution, and people. But, organic farming techniques do help discourage erosion from happening.
Assessing the Effects of Global Warming
Rodale Institute Farming Systems Trial is America's longest running, side-by-side contrast of traditional and organic farming. The trial, running since 1981, has demonstrated a wholesome organic agriculture system may actually reduce carbon dioxide and also help slow climate change. Actually, the Rodale study shows that: "If just 10,000 moderate sized farms in the U.S. converted into organic production, they'd save as much carbon from the soil it would be equal to carrying 1,174,400 automobiles off the street, or reducing automobile miles driven by 14.62 billion miles.
Organic Farming Supports Water Conservation and Water Health
Dwindling water supplies and inadequate water wellbeing are extremely real threats. When our water source is in danger, individuals and the world wind up suffering. American Rivers notes a significant water pollution threat to U.S ponds is runoff from non-organic farms, for example damaging pesticides, toxic fertilizers, and animal waste. Organic farming helps to keep our water supplies fresh by quitting that contaminated runoff. Organic farming also will help conserve water. Organic farmers, generally speaking, often devote some time amending soil properly and using mulch - both of which help preserve water. Cotton, an in-demand harvest, requires a great deal of irrigation and surplus water once grown conventionally. But, organic cotton farming requires less irrigation and so conserves water.
Discouraging Algal Blooms
Algal blooms (HABs) lead to adverse consequences on the health of individuals and marine creatures and organisms. Algal blooms also negatively impact tourism, diversion and so, regional and local markets. While there's more than 1 reason for algal blooms, a main human-based source of algae blooms is runoff in the petroleum-based fertilizers frequently utilized in traditional farming.
Supporting Animal Health and Welfare
Insects, fish, birds and all kinds of other creatures experience difficulties when individuals swoop in and destroy their habitat. Organic farming helps conserve more natural habitat regions but also promotes birds and other all-natural predators to live happily on farmland, which helps in pest control. Also, animals who reside on organic farms are vulnerable to wash, chemical-free grazing which can help keep them obviously healthy and immune to disease. As a benefit for organic farmers, healthy and happy natural animals are productive organic animals.​
Organic Farming Encourages Biodiversity
Insects, fish, birds and all kinds of other creatures experience difficulties when individuals swoop in and destroy their habitat. Organic farming helps conserve more natural habitat regions but also promotes birds and other all-natural predators to live happily on farmland, which helps in pest control. Also, animals who reside on organic farms are vulnerable to wash, chemical-free grazing which can help keep them obviously healthy and immune to disease. As a benefit for organic farmers, healthy and happy natural animals are productive organic animals.​

What to Eat After a Workout: Tips and Meal Ideas

It's important to know what to eat after a workout. The meal you have right after exercising can provide the nourishment you need to help your body rebuild and recover.

The post What to Eat After a Workout: Tips and Meal Ideas appeared first on Fresh n' Lean.


It's important to know what to eat after a workout. The meal you have right after exercising can provide the nourishment you need to help your body rebuild and recover.

The post What to Eat After a Workout: Tips and Meal Ideas appeared first on Fresh n' Lean.

SUMMARY

Wondering what to eat after a workout? A great post-workout meal can help you burn fat and build muscle. Certain foods can also speed recovery and prevent muscle soreness. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

If you want to reshape your body, the food you eat can make it easier or more difficult for you to achieve your objectives. 

With this in mind, it’s important to know what to eat after a workout. Whether you’re looking to lose weight or gain muscle, the right post-workout meal can take you one step closer to reaching your goal. 

In this article, we will:

  • Discuss the benefits of eating after a workout
  • Share tips that can help you make the right choices when eating after an exercise session
  • Provide examples of ideal post-workout meals and snacks

Why eat after a workout?

We know that for weight loss to happen, the calories you burn need to exceed the calories you take in. With this in mind, if you’re looking to lose a few pounds, it may be tempting to skip food altogether in the minutes and hours that follow your workout. 

However, there are some good reasons why you should eat a meal or a snack following exercise, even if your primary goal is to lose weight. 

Here are some benefits of having a post-workout snack or meal:

1. Provides energy

Let’s talk about glycogen. Your body relies on glycogen stores to provide you with fuel when you exercise. And after your workout is complete, you require adequate glycogen to give you the energy you need to function without fatigue. 

Certain foods do a great job of replenishing your body’s glycogen stores. As far as macronutrients go, carbohydrates provide the most benefits when it comes to boosting glycogen. If you want to increase glycogen stores and ramp up energy, a carb-rich post-workout snack will do the trick. 

The type of exercise you do will impact how much glycogen your body needs to recover. Generally speaking, endurance sports such as running and swimming burn more glycogen than resistance training. That means that if your focus is on endurance sports, you’ll need to eat more carbs than someone whose focus is planted squarely on bodybuilding. 

Another factor that impacts glycogen stores is exercise frequency. If you exercise often – such as two or more times a day – you’ll have a higher need for glycogen replenishment. 

2. Increases muscle growth

Having a healthy amount of lean muscle is important for all of us. It’s especially essential if your goal during exercise is to achieve greater muscle density. 

The right foods can help ramp up muscle growth following your workout. 

During a workout, proteins in your muscles are placed under stress that causes them to become debilitated. Immediately after you exercise, your body aims to repair and regrow these proteins. The process of growing muscle in this way is known as muscle protein synthesis. 

Eating after a workout can help support muscle protein synthesis. Specifically, you’ll need to consume foods that are rich in protein. Research shows protein contains amino acids that serve as the building blocks for creating and growing muscle tissue. 

That means that if you want to build a more muscular physique, protein-rich foods are a must in the minutes following your workout. 

3. Discourages binging

Binging is the enemy of a healthy lifestyle. During binging, we consume too many calories. We’re also likely to eat junk foods that are low in nutrition. 

Often, binging is triggered by a feeling of deprivation. If we haven’t eaten in a while and we feel hungry, we’re setting the stage for conditions that can lead to binging. 

On the other hand, if we take steps to make sure we always feel reasonably full and satiated, binging is less likely to occur. Having a healthy meal or snack after a workout can help us achieve that feeling of satiation.

As such, having a post-workout meal or snack can help prevent binging and keep us on a healthy path when it comes to our food choices. 

4. Supports healthy weight loss

Certain foods can help you lose weight. 

The key macronutrient that’s of value here is protein. Protein boosts your metabolism and helps the body burn more fat.

Adding it to your post-workout meal supports healthy weight loss by heightening your body’s ability to get rid of fat cells. 

5. Restores immunity

An intense workout provides valuable health benefits, but it can also be hard on your body’s immune system. A diminished immune system can make you more vulnerable to viruses. 

The best way to offset this decrease in immunity is to eat carbohydrate-rich foods following your workout. These foods give your immune system the boost needed to restore proper function and protect you from harmful bugs. 

6. Supports healthy food choices

Making healthy food choices is important if you want to remain on a path that supports wellness. This means avoiding junk food and selecting food that packs lots of nutrition. 

We all have moments of weakness, but these moments are more likely to occur if we feel hungry and deprived. When hunger takes hold, it’s easier for us to give in to cravings. Or we may just wind up reaching for the food that’s closest at hand, regardless of whether it benefits our health. 

For this reason, a post-workout meal is important. We’re likely to be hungrier than normal after a workout. Planning to have a healthy meal or snack during this time allows us to address this hunger in a way that supports our overall health strategy. 

Tips to consider when eating after a workout

So, what are the golden rules when it comes to post-workout nutrition? 

Here are some tips to keep in mind when eating after a workout:

1. Eat within 45 minutes of your exercise session

After an exercise session, nutrient timing is important. Research shows that your body has a heightened ability to shore up its glycogen stores and rebuild protein in the minutes right after your workout. 

For this reason, it’s important to keep timing in mind when scheduling your post-workout meal or snack. 

It’s a good idea to eat as soon as possible following an exercise session. Experts recommend that you have a meal or snack within 45 minutes of finishing your workout. This timing facilitates optimal glycogen replenishment and protein synthesis. 

2. Choose healthy whole foods

The point of eating after exercising is to provide your body with energy and nutrition. Whole foods are high in nutrition. As such, they’re great choices if you want to select foods that provide your body with the nourishment it needs following a workout.

Here are some healthy whole foods to include in your post-workout eating plan:

Healthy carbs

  • Oats
  • Quinoa
  • Bananas
  • Buckwheat
  • Beets
  • Sweet potatoes
  • Apples 
  • Blueberries
  • Oranges
  • Grapefruit
  • Chickpeas
  • Kidney beans
  • Prunes
  • Lentils
  • Pumpkin
  • Cherries
  • Taro
  • Carrots
  • Brown rice

Animal proteins

  • Eggs
  • Chicken breast
  • Cottage cheese
  • Greek yogurt
  • Milk
  • Lean beef
  • Tuna 
  • Turkey breast
  • Shrimp
  • Kefir
  • Ricotta cheese

Plant proteins

  • Almond butter and other nut butters
  • Broccoli
  • Green peas
  • Pumpkin seeds
  • Brussels sprouts
  • Peanuts
  • Almonds
  • Cashews
  • Pecans
  • Walnuts
  • Spelt
  • Teff
  • Hempseed
  • Spirulina
  • Amaranth
  • Ezekiel bread
  • Soy milk
  • Wild rice
  • Chia seeds
  • Spinach
  • Asparagus
  • Artichokes
  • Corn                                                                                                                                          

3. Drink lots of water

Proper hydration helps you reap maximum benefits from your exercise session. 

As you work up a sweat during your workout, your body loses water and electrolytes. These need to be replenished for optimal recovery. Also, our muscles are made up mostly of water. Drinking enough water after a workout helps make sure your muscles have the hydration they need to strengthen and grow. 

4. Include healthy omega-3 fats

The healthy fat from omega-3 fatty acids can support your workout in a couple of ways. 

First of all, these fats may be able to ramp up the synthesis of muscle proteins and enhance the size of muscle cells. This will help you achieve ideal results from your exercise plan, especially if your goal is to build muscle. In a 2020 study involving older adults, supplementation with omega-3 fatty acids helped participants build muscle mass. 

Omega-3 fatty acids provide another post-workout benefit: They help reduce muscle soreness. Resistance training often leads to muscle soreness. In a 2016 study, regular fish oil supplementation proved effective at relieving the soreness that many people feel after a demanding exercise session.  

These foods are high in omega-3 fatty acids:

Animal-based

  • Mackerel
  • Cod liver oil
  • Salmon
  • Herring 
  • Oysters
  • Anchovies
  • Sardines
  • Caviar

Plant-based

  • Chia seeds
  • Flaxseeds
  • Walnuts
  • Soybeans

5. Avoid highly processed foods

One of the main reasons for eating after a workout is to provide your body with quick nutrition. To access this nourishment, you’ll need to consume foods that are easy for the body to digest. Whole foods typically fall within this category. 

Processed foods live on the other end of the digestibility spectrum. These foods are notoriously difficult for the body to break down. Because of this, it’s hard for the body to access the nutrition it needs after a workout when you use these foods as your fuel. 

Furthermore, many processed foods are low in nutritional value. As a result, they do a poor job of providing the replenishment needed after an intense workout. 

Finally, highly processed foods often tend to be high in empty calories. Because of this, these foods are likely to undermine the benefits you’ve achieved during your exercise session. 

Here are some processed foods that you should aim to avoid when planning your post-workout nutrition:

  • French fries
  • Fast foods such as hamburgers, cheeseburgers, chili dogs and nachos
  • Potato chips
  • Soda
  • Cookies
  • Cake
  • Candy
  • Sugary drinks
  • Pretzels 
  • Pizza
  • Doughnuts
  • Pastries

6. Keep a food journal

We’re all different, and our bodies respond to different foods in different ways. You may find that certain foods enhance your energy after workout. Others may leave you feeling less motivated. 

It can be helpful to keep track of the foods you eat and the effect they have on you. A food journal can simplify this process. It requires you to keep a record of the foods you consume. You’ll also need to add notes that address the effect each food has on your mood or energy level. 

Going this route will give you the information you need to make the smartest choices as you continue to refine your health and wellness strategy.

Post-workout nutrition: Sample meals and snacks

Need some inspiration in designing post-workout snacks that boost muscle protein and replenish glycogen stores? Here are some meal ideas:

  • Carrot sticks and almond butter
  • Chocolate milk (look for one that’s low in added sugar)
  • Ezekiel bread and peanut butter
  • Tart cherry juice and cashews
  • Salmon and sauteed vegetables
  • Mackerel and brown rice
  • Homemade smoothie with whey protein
  • Lean beef and steamed broccoli
  • Homemade smoothie with spirulina and bananas 
  • Celery sticks and nut butter
  • Scrambled eggs
  • Tofu scramble
  • Homemade smoothie with apples, soy milk and vegan protein powder
  • Tuna and wild rice
  • Mackerel and sweet corn
  • Chia seed pudding
  • Shrimp and sauteed asparagus
  • Tuna on whole-grain toast
  • Banana with a tablespoon of cashew butter
  • Whole-wheat pita bread topped with a slice of turkey meat
  • Broiled chicken breast with steamed vegetables
  • Greek yogurt and blueberries
  • Trail mix (nuts and dried fruits)
  • Quinoa bowl with peanuts and berries
  • Whole-wheat pita bread with hummus and tomatoes
  • Tuna sandwich with lettuce, tomatoes and Ezekiel bread
  • Granola with berries and almond milk
  • Sweet potato and lean beef
  • Milk and oatmeal
  • Fresh coconut water and an open-faced egg sandwich
  • Apple slices and raw almonds
  • Hard-boiled eggs and fruit
  • Oatmeal with egg whites cooked in
  • Lean steak and salad

Next steps

Check your pantry to make sure you have healthy food on hand to fuel you after your next workout. If you’re running low on a food that you’d like to incorporate into your eating plan, hit the grocery store to replenish your supply. 

If you want access to healthy food that doesn’t require you to cook or shop for groceries, subscribe to Fresh N’ Lean. We offer meal plans that range from vegan to keto. Our organic, chef-prepared cuisine is delivered straight to your door. 

The post What to Eat After a Workout: Tips and Meal Ideas appeared first on Fresh n' Lean.


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