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.​

Intuitive Eating for a Fit, Healthy Body

Intuitive eating can simplify your relationship with food. Studies show this natural approach to eating supports healthy weight maintenance.

The post Intuitive Eating for a Fit, Healthy Body appeared first on Fresh n' Lean.

Intuitive eating can simplify your relationship with food. Studies show this natural approach to eating supports healthy weight maintenance.

The post Intuitive Eating for a Fit, Healthy Body appeared first on Fresh n' Lean.


Is intuitive eating right for you? This approach to eating encourages you to listen to your body’s cues regarding hunger and fullness. 

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With many diets, it’s easy to get bogged down in calorie counting and macro balancing. 

Intuitive eating takes a much different approach. This isn’t a diet per se; it’s more a general approach to food and nutrition that’s geared toward getting you to pay attention to your body’s natural wisdom. 

Our bodies have ways of letting us know when we should eat and when we are full. Intuitive eating principles state that we are experts of our bodies. These principles are geared toward helping us get in touch with the messages our bodies give us regarding food and nutrition. 

Intuitive eating has the power to radically simplify and transform your relationship with food. 

Ready to learn more? In this article, we will:

  • Define intuitive eating
  • Explain the difference between physical and emotional hunger
  • Give a brief history of this approach to food
  • List key intuitive eating principles 
  • Discuss some pros and cons of this lifestyle
  • Share tips on how you can make intuitive eating work for you

What is intuitive eating?

Most of us have rigid ideas about when we should eat. There’s breakfast in the morning, lunch at noon and dinner in the evening. 

Intuitive eating is an eating style that ignores these traditions and takes a looser, less structured approach to the timing of our meals. It’s based on following the natural impulses of your body. This approach encourages you to eat when you are hungry and stop eating when you are full. 

Many diets and eating plans encourage you to trust the wisdom of experts and embrace highly structured approaches to food that put you on a very regimented path. The key philosophy behind intuitive eating is that it’s best to use your own inner knowledge when deciding when and how much to eat. 

For this to work, though, you have to put some work into retraining your body. Intuitive eating states that there are two types of hunger: physical and emotional. For this approach to bear fruit, you have to learn how to distinguish between the two. 

Though intuitive eating is less structured than dieting, it’s more involved than you might think. Intuitive eating isn’t simply a matter of eating whatever you want when you want it. That type of eating is best described as anarchic eating, and it can create weight gain and health issues. 

Instead, intuitive eating encourages you to govern what you eat based on your own internal cues and guidance. You look within to structure your eating plan, instead of turning to meal plans and other external sources. 

Physical vs. emotional hunger

To be an intuitive eater, you have to be able to separate physical hunger from emotional hunger. So, what’s the difference between the two? Let’s find out. 

Physical hunger

Physical hunger is true hunger that’s based on biological urges. 

The body lets us know when it needs food and nourishment. It provides hunger cues such as a growling stomach. Some of us may feel wiped out and fatigued when we are overdue for a meal. And some may get unusually cranky and irritable. 

These are all signs of genuine physical hunger, and they indicate that the body has a need for food. 

Emotional hunger

On the other end of the spectrum, there’s emotional hunger. This type of hunger is behind much of the eating that we do here in the United States. 

Emotional hunger is driven by your mind state, and it comes from a place of emotional need. The emotions that drive this type of hunger run the gamut. Boredom is certainly at the top of the list; many of us eat simply to kill time or to create an entertaining distraction when there’s nothing else to do. Some of us turn to food to help alleviate moments of sadness or despair. And stress is a big factor in emotional eating; many people turn to food when they are under pressure at home or at work. Finally, peer pressure can play a role; many of us eat in social settings simply because it’s expected of us.  

Food cravings are often driven by emotional hunger. For example, many people crave comfort food when they are experiencing moments of stress or sadness.

History of intuitive eating

It’s useful to get some backstory on how intuitive eating principles were created. 

This approach to food has been around for some time in one form or another. However, it claimed the spotlight in the 1990s, after a book called Intuitive Eating: A Revolutionary Program That Works was published. 

The book was written by dietitians Evelyn Tribole and Elyse Resch, and it was aimed at people who were dissatisfied with chronic dieting, restrictive diets and diet culture in general. These dietitians believed that strict diet rules and an oppressive diet mentality often led to an eating experience marked by binge eating, overeating, uncontrollable cravings and disordered eating behavior. 

They proposed scrapping each food rule and replacing that paradigm with an approach to eating that focuses on paying attention to fullness cues, satiety cues and genuine hunger. In the form popularized by these dietitians, the intuitive eating approach isn’t geared toward the pursuit of intentional weight loss. Rather, an intuitive eating practice is focused on helping you create habits that discourage eating disorder issues and foster a healthy relationship with food.  

Intuitive eating principles

Here are the 10 intuitive eating principles established by dietitians Evelyn Tribole and Elyse Resch:

1. Reject the diet mentality

This calls on you to shift your eating behavior away from restrictive diets focused on weight loss. Replace this diet mentality with a more natural and organic approach to eating. 

2. Honor your hunger

Hunger is the body’s way of letting us know when we need food. It serves a vital purpose, and it can act as an effective tool in helping us know when it’s time to eat. If you listen to your body’s hunger cues and act on them, you’re more likely to make healthy food choices. 

3. Make peace with food

This intuitive eating principle encourages you to remove restrictions on what you should and should not eat. The thinking here is that if you bar yourself from having certain foods, the craving will intensify, and you’ll eventually give in to your urges by binging. You can prevent this type of disordered eating by giving yourself permission to eat the foods that you want. 

4. Challenge the food police

Our eating habits are governed by rules about appropriate foods and ideal calorie intake. This intuitive eating principle suggests that you leave these ideas behind and take a more open-minded approach to the food on your plate. 

5. Discover the satisfaction factor

Eating can be pleasurable and satisfying when we choose foods that we really want. Selecting satisfying foods can help us feel more satiated after our meals, and this can lead to healthier eating habits. 

6. Feel your fullness

Many of us rush through our meals without paying attention to our bodies. This principle proposes mindful eating that has us listening to the satiety cues that our bodies provide. By taking a slower and more mindful approach at mealtime, we’re in a better position to let fullness cues inform us when it’s time to stop eating. 

7. Cope with your emotions with kindness

When it takes the form of emotional eating, food is used to help us manage our emotions. It can provide a sensation of numbness and distract us from uncomfortable feelings. But emotional eating can make us feel worse in the long run, and it can create undesirable health consequences. It’s better to address the issues that are at the heart of your emotional eating. 

8. Respect your body

Body acceptance is a big part of the intuitive eating principles put forth by Tribole and Resch. This paradigm encourages us to accept our bodies and treat them with dignity. 

9. Movement – feel the difference

Many of us take a regimented approach to exercise. Instead of spending time at the gym, this approach encourages us to instead focus on increasing our level of physical activity in our daily activities. 

10. Honor your health – gentle nutrition

By encouraging a goal of gentle nutrition, this principle suggests that you strike a balance between eating healthy foods and foods that you love. 

Intuitive eating benefits

Intuitive eating provides these benefits:

1. Simplifies eating and meal planning

Between the macros and the calorie counting, eating these days can get pretty complicated. Intuitive eating encourages you to leave that paradigm behind for a simpler and more organic approach. 

2. Good for your mental health

Placing yourself on a strict eating plan can be psychologically draining. Research shows that intuitive eating provides psychological benefits that can make you feel more at peace with your body and your food choices. 

A 2014 study concluded that participants who practiced intuitive eating experienced less depression, less anxiety, improved self-esteem and better quality of life than those on traditional diet programs. 

3. Supports weight maintenance

Weight maintenance can be challenging for many. Certain changes that often come with aging can make it easy for us to gain weight. 

The research that’s been done on intuitive eating points to its ability to help us maintain a stable weight. 

4. Supports healthy BMI

BMI stands for body mass index, and it’s a measurement that factors in your weight and your height. It’s used as a marker for identifying weight classes such as obesity. 

Studies show that intuitive eating is linked with lower BMI. As such, it can be a useful tool for people seeking to keep their BMI within a healthy range. 

5. High retention rates

How many times have you started a new eating plan only to abandon it completely after a couple of months?

Many diets have poor retention rates. In many cases, people get on board for a few months, and reap some benefits. But they eventually abandon the diet after a while. When this happens, the benefits they experienced are typically reversed, and they find themselves right back where they started.

Research shows that intuitive eating has high retention rates. Compared to those on a typical diet, people who are following intuitive eating practices are more likely to stick with this approach for a longer period of time. This makes it possible to realize long-term benefits from this way of eating. 

Intuitive eating drawbacks

This approach comes with certain drawbacks:

1. Not the best choice for weight loss

If you’re firmly focused on weight loss, intuitive eating may not be the best plan for you. Though this approach can help you maintain a healthy weight, studies show it’s less effective when it comes to promoting weight loss. 

2. Not the best choice for weight gain

What if you want to gain weight and gain muscle? 

If you want to build muscle and strength, you may need to get used to eating more food than you may want. This involves overriding fullness cues to reach a certain calorie count. That way of eating is directly opposed to intuitive eating. 

How to make intuitive eating work for you

Here are some tips you can use to make intuitive eating work for you:

1. Customize intuitive eating to suit your needs

For example, if you want to lose body fat, you may need to balance intuitive eating with an approach that takes calorie intake into consideration. And if you have a health challenge such as diabetes, you can incorporate intuitive eating with food choices that take your condition into account. 

2. Know the value of protein

Intuitive eating encourages us to listen to our body’s fullness and satiety cues. However, it’s important to remember that certain foods are more satiating than others. Studies show that meals high in protein work best for creating a sense of fullness. In so doing, they can provide great support on your intuitive eating journey. 

3. Choose healthy whole foods

Some intuitive eating principles support the idea of including all types of food within this eating plan. That may not be the best approach for you if you have specific health and wellness goals.

Whole foods are the healthiest choice you can make when it comes to your nutrition; consider focusing your intuitive eating approach around foods that fall within this category. You have a diverse range of whole foods to choose from, so building your eating plan around these choices isn’t likely to leave you feeling restricted. 

Next steps

Make a trip to your grocery store to stock up on healthy whole foods. Taking a whole-food-oriented approach to nutrition can help make your intuitive eating journey more fruitful. 

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The post Intuitive Eating for a Fit, Healthy Body appeared first on Fresh n' Lean.

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