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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.

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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My Background

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Military, Construction, Business, my last ten years of alternative agriculture, (Permaculture Biodynamic Agriculture, R. Steiner), and I have had the blessing to work with some of the most respected men and women in the field. My work and immediate network is spread from Costa Rica to Colombia mostly, but exists in Mexico, and other pockets around the world. The Nutritional Diversity performance diet is a small underground team now that has had volunteers, university students, and PhDs, and is published in the United Nations Food and Agriculture submission to the Paris Agreement [1] and various other publications and references [1,2,3].

The potential I have seen in the conclusive case study over the past decade of my own eyes across Latin America is irrefutable and I have also been blessed to do this in new cities for some close friends with real issues and serious goals, which has allowed me to adapt the process a few times.

I have cured drastic health issues in myself and others that many do not recover from using these nutritional concepts and special strategies, coupled with rigorous fitness (very achievable with diet strategies).

“Pay attention to nature and you will understand everything better.” – Einstein

I did that. I lived in nature all over the Central and South American Regions for most of the last decade.

I invite you to come try for yourself!

 

 

 

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World Wide Ecological Enhancements

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The Nutritional Diversity study has been ongoing for the last 12 years all over Central & South America, with over 500 case studies showing performance improvements in each case and category. We know the all-natural performance increases and recovery gained through these nutritional means, we know the benefits for our world, our health, and our ecological health, and we are equipped with the know-how through advanced techniques to cultivate a whole new existence! With our diverse organic farming contacts throughout the regions, we are confident in our ability to bring forth further not just the diet, but the agriculture, and land enhancement that addresses the World’s most devastating challenges like climate change, poverty, food crisis, etc., and even war, correctly.

ENGLISH

World Wide Ecological Enhancements undertaken by naturalists and permaculturists on a mass scale could potentially lead to numerous positive environmental and social outcomes:

1. Biodiversity Conservation: Such efforts often focus on restoring and preserving native ecosystems, which can help protect biodiversity by providing habitats for various plant and animal species. Increasing biodiversity also enhances ecosystem resilience, helping to withstand and recover from environmental stresses.

2. Climate Change Mitigation: Restoration activities like reforestation and wetland restoration can sequester carbon dioxide, a significant greenhouse gas. Permaculture practices often emphasize sustainable land use that minimizes carbon output and maximizes carbon capture.

3. Soil Health Improvement: Permaculture and ecological enhancements typically involve sustainable agricultural practices that improve soil structure and health. This includes techniques like composting, no-till farming, and cover cropping, which can enhance soil fertility and reduce erosion.

4. Water Management: These practices often include the implementation of naturalistic water management strategies such as rainwater harvesting, swale creation, and the restoration of natural water bodies, which can help in managing water resources more sustainably and reducing the risk of floods and droughts.

5. Food Security: By promoting diverse and resilient agricultural systems, permaculture can increase food security. These systems are often more resistant to pests, diseases, and climate variability, providing more stable food supplies.

6. Community Empowerment: Engaging communities in ecological projects can lead to greater social cohesion as individuals work together towards a common goal. It also empowers communities by providing them with the knowledge and skills to manage their natural resources sustainably.

7. Economic Benefits: While initial investments might be high, the long-term benefits of sustainable practices include reduced costs on inputs like fertilizers and pesticides and potential revenues from sustainable products and eco-tourism.

8. Urban Benefits: Applying permaculture principles in urban areas can help create greener cities with benefits such as reduced heat island effect, improved air quality, and enhanced well-being of city dwellers.

Overall, if such enhancements are implemented on a global scale, they could lead to significant sustainable development benefits, contributing to ecological, economic, and social well-being. However, the scale and effectiveness of these initiatives would depend heavily on factors like policy support, community involvement, and adequate funding.

SPANISH

Las Mejoras Ecológicas Mundiales llevadas a cabo por naturalistas y permacultores a gran escala podrían tener numerosos resultados positivos ambientales y sociales:

1. Conservación de la Biodiversidad: Estos esfuerzos suelen centrarse en restaurar y preservar los ecosistemas nativos, lo que puede ayudar a proteger la biodiversidad proporcionando hábitats para diversas especies de plantas y animales. Aumentar la biodiversidad también mejora la resiliencia de los ecosistemas, ayudándolos a resistir y recuperarse de los estrés ambientales.

2. Mitigación del Cambio Climático: Actividades de restauración como la reforestación y la restauración de humedales pueden secuestrar dióxido de carbono, un importante gas de efecto invernadero. Las prácticas de permacultura a menudo enfatizan el uso sostenible de la tierra que minimiza la emisión de carbono y maximiza su captura.

3. Mejora de la Salud del Suelo: La permacultura y las mejoras ecológicas suelen involucrar prácticas agrícolas sostenibles que mejoran la estructura y salud del suelo. Esto incluye técnicas como el compostaje, la agricultura de no labranza y los cultivos de cobertura, que pueden aumentar la fertilidad del suelo y reducir la erosión.

4. Gestión del Agua: Estas prácticas a menudo incluyen la implementación de estrategias naturalistas de gestión del agua como la recolección de agua de lluvia, la creación de zanjas y la restauración de cuerpos de agua naturales, que pueden ayudar en la gestión sostenible de los recursos hídricos y reducir el riesgo de inundaciones y sequías.

5. Seguridad Alimentaria: Al promover sistemas agrícolas diversos y resilientes, la permacultura puede aumentar la seguridad alimentaria. Estos sistemas suelen ser más resistentes a plagas, enfermedades y variabilidad climática, proporcionando suministros de alimentos más estables.

6. Empoderamiento Comunitario: Involucrar a las comunidades en proyectos ecológicos puede llevar a una mayor cohesión social, ya que los individuos trabajan juntos hacia un objetivo común. También empodera a las comunidades al proporcionarles el conocimiento y las habilidades

 

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