Tag: you can cook

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Column Environment Food Health

Sustainable Farming Methods

Modern agriculture is increasingly exploring sustainable farming methods that reduce dependence on chemical pesticides and fertilisers while protecting soil health, ecosystems, and human well-being. These approaches aim to work with natural processes rather than relying heavily on synthetic inputs.

1. Organic Farming avoids synthetic pesticides and chemical fertilisers. Instead, farmers use natural compost, manure, green manure, and biological pest control methods. Techniques such as crop rotation and the use of organic matter improve soil fertility and encourage beneficial microorganisms. As a result, the soil becomes healthier and more productive over time.

2. Crop Rotation involves growing different types of crops in the same field across different seasons or years. For example, farmers may alternate cereals with legumes. Legumes naturally add nitrogen to the soil, reducing the need for artificial fertilisers. Rotation also interrupts pest and disease cycles, which decreases the need for chemical pesticides.

3. Integrated Pest Management (IPM) combines biological, cultural, and mechanical methods to control pests. Farmers monitor pest populations and only intervene when necessary. Natural predators such as ladybirds, birds, and beneficial insects are encouraged to control pests. Traps, resistant crop varieties, and careful field management also help reduce pesticide use.

4. Agroforestry integrates trees with crops or livestock on the same land. Trees improve soil structure, reduce erosion, and provide shade and organic matter through fallen leaves. They also support biodiversity, which helps control pests naturally.

5. Composting and Natural Fertilisers: Instead of chemical fertilisers, farmers can use compost, animal manure, and plant residues. These materials enrich the soil with organic matter and nutrients, improving water retention and soil structure.

6. Cover Cropping: Cover crops such as clover or rye are planted between growing seasons. They protect the soil from erosion, suppress weeds, and add nutrients when they decompose.

In conclusion, sustainable farming methods such as organic farming, crop rotation, and integrated pest management help maintain soil fertility and biodiversity while reducing reliance on harmful chemicals. These practices promote long-term agricultural productivity and environmental sustainability

Published in the Peebleshire News on 27th March 2026

Categories
Column Environment Food Health

Negative Impact of Pesticides & Fertilisers

Pesticides and chemical fertilisers are widely used in modern agriculture to increase crop yields and protect plants from pests and diseases. While these chemicals help farmers produce more food, their excessive and improper use has serious negative impacts on soil quality and human health. One major problem caused by pesticides and fertilisers is soil degradation. Healthy soil contains microorganisms, insects, and nutrients that support plant growth. However, many chemical pesticides kill not only harmful pests but also beneficial organisms such as earthworms and bacteria. These organisms play an important role in maintaining soil fertility and structure. When they are destroyed, the soil gradually loses its natural productivity and becomes less fertile over time.

Chemical fertilisers also affect soil health. Continuous use of synthetic fertilisers can disturb the natural balance of nutrients in the soil. Instead of improving soil quality in the long term, they often lead to nutrient imbalances and increased soil acidity. Over time, this reduces the soil’s ability to retain water and nutrients, making crops more dependent on artificial inputs. In addition to harming the soil, pesticides and fertilisers can also pose serious risks to human health. Residues of pesticides often remain on fruits and vegetables and may enter the human body through food consumption. Long-term exposure to certain pesticides has been linked to health problems such as hormonal disruption, neurological disorders, and even cancer.

Furthermore, these chemicals can contaminate groundwater and nearby rivers through runoff during rainfall. When people consume polluted water, it can lead to health issues such as digestive problems and other chronic illnesses. In conclusion, although pesticides and fertilisers help increase agricultural productivity, their excessive use damages soil health and threatens human well-being. Therefore, farmers and governments should encourage safer agricultural practices such as organic farming, crop rotation, and the use of natural pest control methods to protect both the environment and public health. In my next column we will cover sustainable farming methods that reduce the need for these chemicals.

Published in the Peebleshire News on 20th March 2026

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Column Food Health

Should Calories Be Printed on Food Labels? The Pros and Cons

In recent years, many countries have begun requiring restaurants and packaged foods to display calorie information. The idea is simple: give consumers more knowledge, and they’ll make healthier choices. But the impact of calorie labelling isn’t as clear-cut as it seems.

The Case for Calorie Labels: For many, calorie labels act as a quick guide in navigating food choices. Seeing numbers beside menu items or on packaging can help people compare options and understand the energy density of what they eat. It’s especially useful for those tracking intake for health, fitness, or medical reasons. Labels can encourage broader awareness of nutrition and portion sizes. Over time, they may shift social norms around what counts as a “normal” meal size, potentially helping to reduce overeating. When calories are public, food manufacturers and restaurants have more incentive to reformulate recipes—reducing portion sizes, sugar, or fat content—to appeal to health-conscious consumers.

The Case Against Calorie Labels: Calories alone don’t tell the full story. A 300-calorie salad and a 300-calorie soda are vastly different in nutritional value. Relying too much on numbers can distract from other important factors like fibre, protein, or vitamin content. For people with or recovering from eating disorders, calorie counts can be triggering and lead to obsessive behaviours. Even for the general population, constant exposure to numbers may turn eating into a source of guilt rather than nourishment. Research shows that while calorie labelling increases awareness, it doesn’t always lead to healthier choices. Convenience, taste, price, and habits often outweigh calorie information when deciding what to eat.

Finding the Middle Ground: Transparency is valuable, but so is context. Calorie labelling works best when combined with education about balanced eating and clearer messaging on nutrients. For some, it’s an empowering tool; for others, a source of stress. Ultimately, the success of calorie labelling depends on how it’s framed not as a moral scoreboard, but as one piece of information among many that support mindful, flexible eating.

Published in the Peebleshire News on 13th February 2026

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Food and Nutrition for New Moms After Childbirth

A baby sitting amongst stuffed toys and a toy bowl filled with plush-toy fruits and vegetables.

Photo by Yuri Shirota on Unsplash

A woman and a man cooking together in front of a stove.

Photo by Becca Tapert on Unsplash

After childbirth, nursing mothers need around 500 additional calories in their regular diet to create a healthy lifestyle and produce adequate breast milk to feed their baby.1 So, after the incredible intensity of childbirth, it is vital that new mothers reflect upon their lifestyle and choose a balanced diet that will help them post-partum. This article will outline three things new mothers should consider when developing their nutritional plans.

Maintaining a high-protein diet:

Amongst the chaos of new motherhood, when you’re preparing baby bottles and frantically dealing with all this new responsibility, it can be hard to find time to prepare food for yourself. You will need meals that are quick and easy to make but also keep you full longer during the day. That’s where high-protein meals come in to save the day. An article by Healthline1 highlighted that eating high-protein meals will reduce your hunger levels and will keep you fuller during your busy day. Protein can come from a range of foods: fish, lean beef, chicken, but also legumes and beans if you’re eating a more plant-based diet. For example, eggs are a great source of protein, and if you’re short on time, you can always meal prep a batch of egg muffins for a quick meal. Increasing your protein intake does not have to be a complicated task, it can be easy as meal-prepping something quick and efficient that you can eat throughout the week!

The benefits of snacking:

As mentioned above, finding the time to prepare meals for yourself can feel like an impossible task for a new mother, and sometimes, it can be easier to just binge easy-access junk food instead of healthy meals. Some new families might have benefitted from gracious food donations from friends and family during the early days of life with a newborn but eventually, it’ll be time to adjust your life back to home-cooked meals.

A great way to combat this is by meal prepping quick, healthy snacks that you can eat throughout the day. This way, you can still maintain your healthy diet whilst dedicating your time to your newborn. 

Preparing snacks is not a time-consuming task, it can be as simple as having a bowl of blueberries or popcorn or indulging in chocolate peanut butter dates. These snacks are nutritious and require minimal time on your part. So, while you’re preparing baby bottles, folding laundry, or watching your baby nap, munch on these snacks and keep yourself full! 

Staying hydrated:

When you’re busy monitoring the liquid intake of your newborn and measuring the exact ounces of milk they’ve consumed, it is important to remember that monitoring your level of hydration is just as necessary after childbirth. 

Research shows that dehydration in a nursing mother can cause decreased milk production, fatigue, and frequent headaches. For new mothers, it’s best to invest in a new water bottle that you use throughout the day in intervals.

When your baby is down for a nap, take the time to have some water, or indulge in fruits or vegetables with a high-water content, such as watermelons or cucumbers. Keeping yourself hydrated is crucial for post-partum nutrition and for any balanced diet. 

Overall, food and nutrition after childbirth is something every new mother needs to take the time to consider. By setting yourself up for a healthy diet early on, you’re creating a long-term lifestyle that you and your body will benefit from and will ultimately turn you into a great role model for your child. Don’t make any drastic or sudden changes to your normal diet, or the diet you’ve adapted during your pregnancy, but these are great ways to begin looking thoughtfully at your nutrition.

1 Nutrition and Sleep Postpartum: New Mom Services at UPMC Magee-Womens in Central Pa, University of Pittsburgh Medical Centre, https://www.upmc.com/services/south-central-pa/women/services/pregnancy-childbirth/new-moms/after-birth/nutrition-sleep-postpartum#:~:text=A%20Balanced%20Diet&text=Nursing%20women%20need%20about%20500,of%20fresh%20fruits%20and%20vegetables 

210 Science-Backed Reasons to Eat More Protein, Healthline, https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#:~:text=Reduces%20Appetite%20and%20Hunger%20Levels&text=Studies%20show%20that%20protein%20is,4%20%2C%205%2C%206%20 

Categories
Column Health

Organisation and Meal Planning Tips for Busy Men

Four glass containers with meal-prepped healthy pasta and salad dishes.
Photo by S’well on Unsplash

Being organised isn’t always easy when you’ve got a hectic schedule. From early mornings to late
nights and responsibilities that take up a great deal of time, it can be hard to plan for meals or
consider adding exercise to your daily or weekly routine. But being organised doesn’t have to be
difficult. Here are some ways that you can help organise yourself, your mind, and your life, and
benefit in the long run.

The benefits of meal-planning:

Meal planning can sound daunting, but in reality, it is a very easy practice to adopt that will become
second nature in no time. Meal planning essentially involves prepping meals for the rest of the
week. For example, on Sunday you could meal plan for the following week by preparing five to seven
portions of overnight oats, or pasta salads that can be kept in the fridge, or freezer. Then when the
time comes, all you have to do is grab your meal, heat it up if needed, and go on with the rest of
your day.


The benefit of this type of organisation is that it makes the rest of your busy week more manageable
and less stressful in the kitchen. When meal planning, you don’t have to worry about preparing daily
breakfast, lunch, or dinner for yourself. It’s less stressful and less time-consuming.

Meal planning also doesn’t have to be for all three meals of the day.

If you’re the type who always
struggles to get breakfast in time, then meal prepping breakfast for the following week will solve
that problem. Similarly, if you don’t have time during the day to prepare lunch or dinner, having
ready-made meals is a quick and easy solution to make sure your diet is nutritious and filling even
during busy times.


If you’re in need of some inspiration for what healthy recipe you could meal prep, check out this
video on homemade egg muffins. These can be stored up to three days in the fridge and you can
customise the recipe for whatever vegetables you prefer.

Scheduling in exercise:

Once you begin meal planning, the next life organisation area you could focus on is your physical
(and ultimately also your mental) health and fitness. Now that you’re managing your food intake
through meal planning, organising your exercise routine is equally important, and helpful, to
maintain a healthy lifestyle.

First, you need to have a routine that isn’t overly taxing. You need energy to go on with the rest of
your day and you don’t want to spend it all on intense fitness routines. So, this means finding a quick
twenty-to-thirty-minute workout that you can schedule into your day. This can be running, morning
spin classes, weightlifting, or whatever makes you feel energised for the rest of your day.

If working out in a gym or going to classes isn’t your thing, why not try regular walks on your lunch
break or before or after work. Maybe you can also think about splitting your commute into partially
public transport and a walk to get your daily steps in.

But where do you schedule in any additional exercise? It will probably seem unappealing at first, but
research shows that waking up early is beneficial for your daily routine. Waking up early, before your
work or responsibilities require your time, gives you extra time to spend on yourself. So, much like
meal planning, you should prepare yourself a gym bag—with a portable electric shaver, your work
clothes, and your essentials—and wake up just an hour earlier to squeeze in that morning routine.

Taking time for self-care:

An important part of being organised is taking time out for self-care – to reflect, ground yourself and
take care of your mental health. Meal planning, and exercising are aimed at improving wellness, as is
self-care. For men with busy schedules, it can sometimes be difficult to prioritise self-care. And it’s
often not on the top of the priority list for many men. However, an article by BetterUp shows that
self-care benefits those experiencing burnout and who want to improve their mental health. 1
Thereby making self-care vital when organising your week.

Self-care will look different for each person. For some, it can be meal planning or exercising such as
working out or going for a refreshing walk in nature, and for others, it can be treating yourself to the
latest grooming kits, electric shavers, cologne, or more. Self-care is about finding something that not
only appeals to you, but that you can fit into your busy work week, and that ultimately makes you
feel at your best!

Overall, organising yourself and your life is all about making small, flexible changes which can
hopefully improve your well-being. Three great ways to add this structure to your busy lifestyle are:
meal planning, scheduled exercise, and self-care.

https://www.betterup.com/blog/self-care-tips-for-mental-health