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EATING FREQUENCY & FASTING

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Eating small amounts of food throughout the day, also known as frequent or grazing meals, has been associated with several potential benefits. It’s important to note that individual responses to eating patterns can vary, and what works for one person may not work for another. Here are some potential benefits of eating small, frequent meals:

  1. Stable Blood Sugar Levels: Consuming smaller, balanced meals throughout the day may help regulate blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of insulin resistance.
  2. Improved Metabolism: Some studies suggest that eating smaller, more frequent meals can help maintain a higher metabolic rate compared to fewer large meals. This is because the body may expend energy through the thermic effect of food more consistently.
  3. Reduced Hunger and Overeating: Eating smaller meals at regular intervals may help control hunger and reduce the likelihood of overeating during main meals. This can be especially helpful for weight management.
  4. Sustained Energy Levels: Regular, smaller meals can help maintain a steady supply of nutrients and energy throughout the day, reducing the likelihood of energy crashes between meals.
  5. Better Nutrient Absorption: Spreading nutrient intake throughout the day allows for better absorption and utilization of nutrients. This can be important for individuals who have difficulty consuming large meals or absorbing nutrients efficiently.
  6. Enhanced Mood and Cognitive Function: A consistent intake of nutrients can contribute to stable energy levels, which may positively impact mood and cognitive function. Fluctuations in blood sugar levels can affect mood and concentration.
  7. Digestive Comfort: Eating smaller meals may be gentler on the digestive system, potentially reducing issues like bloating and discomfort that can occur with larger meals.
  8. Balanced Hormones: Regular meals can help regulate hormones involved in appetite and metabolism, such as insulin and ghrelin, contributing to better overall hormonal balance.
  9. Customizable to Lifestyle: Frequent, smaller meals can be more manageable for individuals with busy schedules or those who prefer not to consume large meals. It allows for flexibility in meal planning.
  10. Weight Management: Some people find that eating smaller, more frequent meals helps them manage their weight by preventing excessive calorie intake and promoting a sense of fullness.

It’s important to note that individual preferences, health conditions, and lifestyles vary, and there isn’t a one-size-fits-all approach to eating. Some people may feel more satisfied with three larger meals, while others may prefer smaller, more frequent meals. It’s advisable to listen to your body’s cues and find an eating pattern that works best for you. Additionally, the quality of the food consumed is crucial, regardless of the eating pattern chosen.

Here are some potential benefits associated with intermittent fasting:

  1. Weight Management: Intermittent fasting may help some individuals with weight management by reducing overall calorie intake. The limited eating window can make it more challenging to overconsume calories during the day.
  2. Improved Metabolic Health: Some studies suggest that intermittent fasting can lead to improvements in metabolic health, including insulin sensitivity and blood sugar regulation. This could be particularly beneficial for individuals at risk of type 2 diabetes.
  3. Cellular Repair and Autophagy: During fasting periods, the body may initiate a process called autophagy, where cells remove damaged components and recycle them. This process is thought to have potential benefits for cellular repair and longevity.
  4. Cardiovascular Health: Some research indicates that intermittent fasting may have positive effects on cardiovascular health by improving factors like blood pressure, cholesterol levels, and triglycerides.
  5. Inflammation Reduction: Intermittent fasting has been associated with reduced levels of inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease and certain autoimmune conditions.
  6. Brain Health: There is some evidence suggesting that intermittent fasting may have neuroprotective effects and could be beneficial for brain health. It may support cognitive function and help protect against neurodegenerative diseases.
  7. Simplicity and Convenience: Intermittent fasting can be relatively simple to follow, as it doesn’t require meticulous calorie counting or complicated meal planning. This simplicity may make it easier for some people to adhere to compared to other dietary approaches.
  8. Potential Longevity Benefits: Some animal studies have suggested that intermittent fasting might promote longevity. However, more research is needed to determine whether similar effects occur in humans.

It’s important to note that while intermittent fasting may offer various potential benefits, it may not be suitable for everyone. Individual responses to fasting can vary, and certain populations, such as pregnant women, individuals with a history of eating disorders, or those with certain medical conditions, should approach fasting with caution and consult with a healthcare professional.

As with any dietary approach, the quality of the food consumed during eating periods is crucial. It’s essential to prioritize nutrient-dense foods and maintain a well-balanced diet even within the confines of the chosen eating pattern.

Extended Fasting

Extended fasting, such as fasting for 100 hours or more, is a more prolonged and intense form of intermittent fasting. It’s essential to approach extended fasting with caution and under appropriate supervision, especially for individuals with pre-existing health conditions. While there is some research suggesting potential benefits, the effects of extended fasting can vary among individuals. Here are some reported benefits:

  1. Autophagy: Extended fasting may stimulate autophagy, a cellular process in which the body cleans out damaged cells and regenerates new, healthy ones. This process is believed to have potential benefits for cellular repair and longevity.
  2. Improved Insulin Sensitivity: Some studies suggest that extended fasting may improve insulin sensitivity and glucose metabolism. This could be beneficial for individuals with insulin resistance or type 2 diabetes.
  3. Hormone Regulation: Extended fasting may influence the regulation of various hormones, such as insulin, ghrelin, and growth hormone. These hormonal changes can impact metabolism and may contribute to the reported benefits of fasting.
  4. Weight Loss: Extended fasting can lead to significant calorie restriction, resulting in weight loss. The body shifts from using glucose as its primary energy source to utilizing stored fat for energy during prolonged fasting.
  5. Inflammation Reduction: Some research indicates that extended fasting may reduce markers of inflammation in the body. Chronic inflammation is associated with various health conditions, so this effect could have potential health benefits.
  6. Cellular and Organ Health: Advocates of extended fasting suggest that it may promote the health of various organs and systems, potentially reducing the risk of chronic diseases.
  7. Mental Clarity: Some individuals report improved mental clarity and focus during extended fasting periods. The mechanisms behind this effect are not fully understood, but it may be related to the metabolic adaptations that occur during fasting.

It’s crucial to note that while there are potential benefits associated with extended fasting, there are also risks, and it may not be suitable for everyone. Prolonged fasting can lead to nutritional deficiencies, electrolyte imbalances, and other health issues, especially if not done properly. Individuals considering extended fasting should consult with a healthcare professional, particularly if they have pre-existing health conditions, are pregnant, or are taking medications.

It’s also important to break a fast properly, gradually reintroducing food to avoid digestive issues. Extreme fasting should be approached with caution and ideally done under the guidance of a healthcare provider or a registered dietitian who can monitor and support the process. Always prioritize your health and safety when considering any significant changes to your eating patterns.

The Change-Up!

Switching between eating small amounts of food throughout the day and practicing intermittent fasting (going back and forth between the two modalities) is often referred to as a flexible or cyclical approach to eating. This approach can have certain benefits, and it aligns with the idea that different eating patterns may suit individuals at different times or under different circumstances. Here are some potential advantages:

  1. Metabolic Flexibility: Alternating between frequent meals and intermittent fasting may enhance metabolic flexibility. This means your body becomes adept at using different fuel sources, such as glucose and ketones, depending on whether you’re in a fed or fasted state.
  2. Adaptability: A flexible approach allows you to adapt your eating pattern to your lifestyle, social events, or specific goals. This adaptability can make it easier to sustain healthy eating habits over the long term.
  3. Cognitive and Physical Performance: Some people find that certain eating patterns enhance their cognitive and physical performance. Switching between modalities allows you to experiment and find what works best for you in different situations.
  4. Improved Insulin Sensitivity: Both frequent, balanced meals and intermittent fasting have been associated with improved insulin sensitivity. Switching between the two may provide the benefits of both approaches.
  5. Caloric Cycling: Cycling between periods of more and fewer calories can have a positive impact on metabolism. It prevents the body from adapting to a consistent calorie intake, potentially avoiding plateaus in weight loss or muscle gain.
  6. Digestive Rest: Intermittent fasting provides periods of digestive rest, allowing the gastrointestinal system to recover and potentially improving gut health. Alternating between eating patterns may offer a balance between regular nourishment and periods of digestive rest.
  7. Individual Preferences and Variability: People have different preferences and respond differently to various eating patterns. A flexible approach acknowledges that what works for one person may not work for another. Switching between modalities allows you to find a balance that suits your individual needs and preferences.
  8. Psychological Benefits: A flexible approach can reduce the likelihood of feeling overly restricted or deprived, potentially improving adherence to a healthy eating plan. It allows for a more intuitive and enjoyable relationship with food.

It’s crucial to approach any changes in eating patterns mindfully and listen to your body’s signals. Pay attention to how your body responds to different modalities and adjust based on your energy levels, hunger cues, and overall well-being. Additionally, it’s important to focus on the quality of the food consumed and ensure that nutritional needs are met, regardless of the chosen eating pattern. Before making significant changes to your diet, it’s advisable to consult with a healthcare professional or a registered dietitian, especially if you have underlying health conditions.

Health is #1. I am thankful to have found Nutritional Diversity Sciences it has been an empowerment all the way around! After a few years into biodiverse nutrition practices, it has become an integral part of my lifestyle and I could not imagine having another north star guide me through health after what I have seen and experienced. Many critiques now, after being challenged have come through the program to find their hair and nails growing faster and thicker, and becoming stronger than ever before. They are too converted and I was one of them. Once you experience it, there is no going back.

Physical Practice

Master Work, Wizard on the Hill, What does the old Kung Fu-er Really Have to Say?

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Today I read the work of a dear friend Richard Aliberti, a man I deeply admired, made a few mistakes and regrets with but shared a deep connection with, and the positive times we shared were more than thought-provoking. He writes about Devinci.

Richard and I came from two different ends of life. He made a name for himself as a fine artist, graduating from fine arts school in Boston, Mass. He did bronze work for Bishops there, and his sculptures peppered a large region on the East Coast United States, and so much more. He told me he lived it up for the most part, had a good time, and was paying a bit for that in his later years. I learn now from his book that he came from a warm home of love and appreciation for art and the spiritual side of life.

Two winters back now we had plans for him to come stay with me in Medellin, I had a date for him and everything. We talked twice a week during the month before he slid off the road and died instantly against a tree. Richard loved trees, more than most, and I knew this was a big part of the reason I valued him more than most also.

I was a throw a kid and everything that comes with that, we all know what it ends up being.

I can tell you the highlights of my story are that I was born of a witch who later became the tutor of another witch who destroyed me, using her own innocent child to do it. The child had was to trap me, but if that didn’t work, then she would be the vehicle used to destroy me. I say ‘her own’ because these kids are no longer anything of us ‘used, “targeted parents;’ they have been programmed to be our opposites and the bond has been cut and cauterized and voodood to never re-attach.

The other highlight is I have always been supposed to have been a superstar and while the potential still exists, in fact is almost a certainty, there is no need to write anything in area of fiction here at this time.

Timing is everything in the fight of life.

I wish I could tell my younger self exactly how much skill learning and crafting and refining was required to move the way I do now. Like James Bond, if you are she could only see you would be addicted to it like everyone else who has gotten a glimpse of it.

Filling that personal encyclopedia of moves on top of moves, if one could simply download it, or learn from a dedicated tutor – a blessing of another level. Take it from someone who only lives because of this type of tutelage donated by deep minds across a long drawn-out mission impossible x 1000 timeline.

Lots of scars.

They are the marks or experience a record of the wear. What would be I can’t help to fantasize if I could have gotten in somehow at 13. I actually did better at that age then at this time on the line that I write this.

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Physical Practice

California Special Starters List

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This list is of easy-to-get seeds/plants,

rosemary rosmarinus officinalis
sage salvia officinalis
lavender lavandula spp
thyme thymus vulgaris
oregano origanum vulgare
basil ocimum basilicum
parsley petroselinum crispum
mint mentha spp
bay laurel laurus nobilis
chives allium schoenoprasum
california sagebrush artemisia californica
white sage salvia apiana
coyote brush baccharis pilularis
manzanita arctostaphylos spp
black sage salvia mellifera
toyon heteromeles arbutifolia
cleveland sage salvia clevelandii
sticky monkey flower mimulus aurantiacus
california fuchsia epilobium canum
yerba santa eriodictyon californicum
echinacea echinacea purpurea
chamomile matricaria chamomilla
feverfew tanacetum parthenium
lemon balm melissa officinalis
california poppy eschscholzia californica
st johns wort hypericum perforatum
valerian valeriana officinalis
yarrow achillea millefolium
comfrey symphytum officinale
marshmallow althaea officinalis
bee balm monarda didyma
mexican bush sage salvia leucantha
purple coneflower echinacea purpurea
russian sage perovskia atriplicifolia
goldenrod solidago spp
butterfly bush buddleja spp
penstemon penstemon spp
california lilac ceanothus spp
milkweed asclepias spp
hummingbird sage salvia spathacea

…..damiana too!

 

Some ornamental species, that can be mixed in for incredible aesthetics, and provide diversity for the growth of the above;

oleander nerium oleander
rockrose cistus spp
bottlebrush callistemon spp
texas ranger leucophyllum frutescens
lavatera lavatera maritima
pineapple sage salvia elegans
woolly blue curls trichostema lanatum
french lavender lavandula dentata
manzanita dr hurd arctostaphylos manzanita dr hurd
grevillea grevillea spp
buddleja davidii butterfly bush
desert willow chilopsis linearis
purple sage salvia leucophylla
lantana lantana camara
california buckwheat eriogonum fasciculatum
red buckwheat eriogonum grande var rubescens
santolina santolina chamaecyparissus
creeping thyme thymus serpyllum
jerusalem sage phlomis fruticosa
silver bush lupine lupinus albifrons

 

remember the study of what is there is going to unlock yet another level / world in the game of this life!!

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Abstract

NUTRITIONAL DIVERSITY DIET DEMAND

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ENGLISH

I have been beating the drum now for about 6 years on the importance of the solve-allNutritional Diversity Diet‘ including climate change conversation, food crisis, health crisis, economic disaster, universal sustainability, freedom, and quality of life/ athletic performance enhancement that came to me on an unbelievable fight with a plague that consumes so many people today.

If a culture demands a Nutritional Diversity Diet consisting of a minimum of 60 different species consumed in a week, with a focus on living plant food directly from the plant and designed by strategic produce, most of which is exotic and must be cultivated for performance purpose, several significant changes and adaptations would be necessary and would be caused:

Farmers would need to adopt polyculture a.k.a permaculture farming methods, growing a wide variety of plants simultaneously. Specialized knowledge and techniques would be required to cultivate exotic species, including understanding their specific growing conditions, pest management, and harvesting methods. Implementation of permaculture principles would become more widespread to sustainably manage the land and support the growth of diverse crops. Permaculture farming, which enhances natural life, would replace monoculture farming, which is damaging to nature. This shift would support healthier ecosystems, provide habitats for various insects, birds, and other wildlife, and improve soil health due to diverse planting and reduced monoculture practices, enhancing nutrient cycling and reducing erosion.

Establishment of seed banks and plant nurseries focusing on diverse and exotic species would be necessary. International collaboration and exchange programs would facilitate the import of exotic plant species and their integration into local agriculture. Use of greenhouses, hydroponics, and aquaponics would be necessary to cultivate species that require specific climates or conditions not naturally present in the region. Investments in technology for climate control, soil management, and irrigation systems would support the growth of a wide range of species.

Chefs and home cooks would need to experiment with new recipes and cooking techniques to incorporate a wide variety of plant species into their diets. Culinary education would expand to include training on how to prepare and utilize exotic and diverse plant foods. Traditional dishes might be adapted to include a broader range of ingredients. New cultural festivals and events could emerge, celebrating the diversity of food and the unique benefits of different plants. “Farm to table,” is already an underground cultural phrase for the health enthusiast. Small cultivations, even five-gallon bucket stacks on balconies would be employed with the education regarding chlorophyll, and the living electric plant essences that wild animals in excellent health dental and physical without medical care institutions thrive on. We are working on digital education and dedicated community building now for this interest.

Increased demand for a wide variety of plant foods would lead to the expansion of markets and distribution networks. Farmers’ markets, specialty grocery stores, and online platforms would proliferate, offering a diverse range of fresh produce. New jobs in agriculture, horticulture, culinary arts, and food distribution would be created. Educational programs and workshops focusing on sustainable farming, plant cultivation, and nutritional diversity would provide training and skill development.

Greater agricultural biodiversity would support healthier ecosystems, providing habitats for various insects, birds, and other wildlife. Soil health would improve due to diverse planting and reduced monoculture practices, enhancing nutrient cycling and reducing erosion. Adoption of permaculture and organic farming techniques would reduce the need for chemical fertilizers and pesticides, leading to a decrease in environmental pollution. Emphasis on local cultivation of diverse species would reduce the carbon footprint associated with transporting exotic produce over long distances.

Increased consumption of a wide variety of plant species would provide a broader range of vitamins, minerals, antioxidants, and other phytonutrients, contributing to overall health and well-being. The diet’s focus on living plant food directly from the plant would ensure maximum freshness and nutrient density. Potential reduction in lifestyle-related diseases such as obesity, diabetes, and heart disease due to a more balanced and nutrient-rich diet. Increased awareness and education about the benefits of plant-based diets could lead to healthier eating habits across the population.

Some individuals and communities might resist changes to traditional dietary practices and preferences. Efforts would be needed to educate and encourage people to embrace the benefits of a nutritional diversity diet. Significant investments in infrastructure, research, and education would be required to support the transition to a diverse and exotic plant-based diet. Ensuring equitable access to diverse plant foods for all segments of the population would be crucial to avoid disparities in health benefits.

In conclusion, demanding a nutritional diversity diet with a focus on consuming a wide variety of living plant foods directly from the plant would lead to profound changes in agricultural practices, culinary arts, market dynamics, environmental sustainability, and public health. While the transition would pose challenges, the potential benefits to individual health and ecosystem health could be substantial.

 

SPANISH

He estado tocando el tambor durante aproximadamente 6 años sobre la importancia de la ‘Dieta de Diversidad Nutricional’ que lo resuelve todo, incluida la conversación sobre el cambio climático, la crisis alimentaria, la crisis de salud, el desastre económico, la sostenibilidad universal, la libertad y la calidad de vida/rendimiento deportivo. mejora que me llegó en una lucha increíble contra una plaga que consume a tanta gente hoy en día.

Si una cultura exige una dieta de diversidad nutricional que consista en un mínimo de 60 especies diferentes consumidas en una semana, centrándose en alimentos vegetales vivos directamente de la planta y diseñada con productos estratégicos, la mayoría de los cuales son exóticos y deben cultivarse con fines de rendimiento. , serían necesarios varios cambios y adaptaciones importantes que provocarían:

Los agricultores necesitarían adoptar métodos de policultivo, también conocidos como permacultura, cultivando una amplia variedad de plantas simultáneamente. Se necesitarían conocimientos y técnicas especializados para cultivar especies exóticas, incluida la comprensión de sus condiciones de crecimiento específicas, manejo de plagas y métodos de recolección. La implementación de principios de permacultura se generalizaría para gestionar de manera sostenible la tierra y apoyar el crecimiento de diversos cultivos. La agricultura de permacultura, que mejora la vida natural, reemplazaría a la agricultura de monocultivo, que es perjudicial para la naturaleza. Este cambio apoyaría ecosistemas más saludables, proporcionaría hábitats para diversos insectos, aves y otros animales salvajes, y mejoraría la salud del suelo gracias a la diversidad de plantaciones y la reducción de prácticas de monocultivo, mejorando el ciclo de nutrientes y reduciendo la erosión.

Sería necesario el establecimiento de bancos de semillas y viveros de plantas centrados en especies diversas y exóticas. Los programas internacionales de colaboración e intercambio facilitarían la importación de especies de plantas exóticas y su integración en la agricultura local. El uso de invernaderos, hidroponía y acuaponía sería necesario para cultivar especies que requieren climas o condiciones específicas que no están presentes naturalmente en la región. Las inversiones en tecnología para el control del clima, la gestión del suelo y los sistemas de riego apoyarían el crecimiento de una amplia gama de especies.

Los chefs y cocineros caseros necesitarían experimentar con nuevas recetas y técnicas de cocina para incorporar una amplia variedad de especies de plantas a sus dietas. La educación culinaria se ampliaría para incluir capacitación sobre cómo preparar y utilizar alimentos vegetales exóticos y diversos. Los platos tradicionales podrían adaptarse para incluir una gama más amplia de ingredientes. Podrían surgir nuevos festivales y eventos culturales que celebren la diversidad de alimentos y los beneficios únicos de las diferentes plantas. “De la granja a la mesa” ya es una frase cultural clandestina para los entusiastas de la salud. Se emplearían pequeños cultivos, incluso cubos de cinco galones apilados en los balcones, con la educación sobre la clorofila y las esencias vivas de plantas eléctricas de las que prosperan los animales salvajes con excelente salud dental y física sin instituciones de atención médica. Estamos trabajando en educación digital y construcción de comunidades dedicadas ahora a este interés.

Una mayor demanda de una amplia variedad de alimentos vegetales conduciría a la expansión de los mercados y las redes de distribución. Proliferarían los mercados de agricultores, las tiendas de comestibles especializadas y las plataformas en línea, que ofrecerían una amplia gama de productos frescos. Se crearían nuevos empleos en agricultura, horticultura, artes culinarias y distribución de alimentos. Los programas educativos y talleres centrados en la agricultura sostenible, el cultivo de plantas y la diversidad nutricional proporcionarían capacitación y desarrollo de habilidades.

Una mayor biodiversidad agrícola apoyaría ecosistemas más saludables, proporcionando hábitats para diversos insectos, aves y otros animales salvajes. La salud del suelo mejoraría gracias a la plantación diversa y a la reducción de las prácticas de monocultivo, lo que mejoraría el ciclo de nutrientes y reduciría la erosión. La adopción de técnicas de permacultura y agricultura orgánica reduciría la necesidad de fertilizantes y pesticidas químicos, lo que conduciría a una disminución de la contaminación ambiental. El énfasis en el cultivo local de diversas especies reduciría la huella de carbono asociada con el transporte de productos exóticos a largas distancias.

Un mayor consumo de una amplia variedad de especies de plantas proporcionaría una gama más amplia de vitaminas, minerales, antioxidantes y otros fitonutrientes, contribuyendo a la salud y el bienestar general. El enfoque de la dieta en alimentos vegetales vivos directamente de la planta garantizaría la máxima frescura y densidad de nutrientes. Posible reducción de enfermedades relacionadas con el estilo de vida, como obesidad, diabetes y enfermedades cardíacas, debido a una dieta más equilibrada y rica en nutrientes. Una mayor concienciación y educación sobre los beneficios de las dietas basadas en plantas podría conducir a hábitos alimentarios más saludables en toda la población.

Algunas personas y comunidades podrían resistirse a los cambios en las prácticas y preferencias dietéticas tradicionales. Serían necesarios esfuerzos para educar y alentar a las personas a aprovechar los beneficios de una dieta de diversidad nutricional. Importantes inversiones en infraestructura, investigación y educación.

 

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 Jun 10, 2024

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