14 elements of a decent diet

A decent diet ¹should have the following elements

1.It should be pleasant,which m e ans i t should be targeted to your needs ²

2. and tailored to your individual tastes and preferences ³

3-It should be complete, which means it should have all the essential nutrients prepared from organic natural foods to provide you with the full spectrum of their health benefits rather than the isolated form of one of its constituents, which always make ⁴

To make it more specific you can think of the following elements, and asign the following points to them, 1 for each part of that element is fulfilled.

1. Why and What?100

2. How and When?

a.natural,7

b. happy, 7

c.healthy, 8

d.toxin free. 8

Whatever element is present in the diet gets 1 point. Not present gets 0 points. Sabotaged gets -1 point.

For example, the Gerson Therapy ⁵would get a point for eliminating toxins, but it gets a -1 for sabotaging the gut flora with its coffee ⁶enema’s. and another -1 for eliminating salt which has essential minerals.

So how does it work?

Here are the “whats” that a healthy diet needs, all from organic, whole foods and natural sources since that gives them the substances needed for optimal absorption as well as the proper circumstances to digest them properly

The “Why” is to provide your body with all the building blocks and to do that in a way that it can benefit from them optimally in the right combinations, the right preparation and in the right circumstances.

It turns out that if you do what is optimally healthy for you, you are doing what is best for the environment as well, and not just because what comes in the environment ultimately effects everyone, yourself included.

The environmentally friendliest way is also objectively the healthiest for your body. Plants often have many compounds that aid in optimum absorption and effectiveness. When nutrients are isolated as in medicine, you lose out on the supporting elements. At best the nutrient becomes less effective. At worst it actually becomes toxic instead of beneficial.

That is also the reason wh y essential oils are better than conventional medicine. ⁷

So always use natural sources, also of pharmaceutical medicines. Reverse engineer them to the natural sources theyare derived from, and consume those instead. If the medicine is based on poisonous sources the medicine is poisonous too. Poisons don’t heal you.⁸

So what are the essential nutrients that you need to survive?

This is the list you normally get:

The usual list of essential Nutrients :⁹

Type of nutrient	Where it is found	How it is used
Carbohydrate (starches and sugars)	Breads Grains Fruits Vegetables Honey	Broken down into glucose, used to supply energy to cells. Extra is stored in the liver.
Protein	Legumes Nuts and seeds	Broken down into amino acids, used to build muscle and to make other proteins that are essential for the body to function.
Fat	Oils	Broken down into fatty acids to make cell linings and hormones. Extra is stored in fat cells.

Even the mayoclinic says:

The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.¹⁰

And here it says the same in the list given by Medical News today in 2019. It says:

The World Health Organization (WHO)Trusted Source note that essential nutrients are crucial in supporting a person’s reproduction, good health, and growth. The WHO divide these essential nutrients into two categories: micronutrients and macronutrients.

Micronutrients are nutrients that a person needs in small doses. Micronutrients consist of vitamins and minerals. Although the body only needs small amounts of them, a deficiency can cause ill health.

Macronutrients are nutrients that a person needs in larger amounts. Macronutrients include water, protein, carbohydrates, and fats.

According to medical News today The six essential nutrients are vitamins, minerals, protein, fats, water, and carbohydrates. ¹¹

However Carbohydrates ¹² are just one of the sources of energy ¹³, and an inferior one at that. While many foods that have carbohydrates have many essential nutrients, carbohydrates themselves are not an essential nutrient. They are not even on the current lisr of essential nutrients.

According to Eric C Westman, Associate Professor of Medicine in the Department of Medicine at Duke University,¹⁴ Carbohydrates should not be counted as an essential nutrient ¹⁵ In his argument he links to a study Harper AE. Defining the essentiality of nutrients. In: Shils MD, Olson JA, Shihe M, Ross AC, eds. Modern nutrition in health and disease. 9th ed. Boston: William and Wilkins, 1999:3–10¹⁶

This is the list of essential nutrients he gives:

water
energy,
amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine),
essential fatty acids (linoleic and α-linolenic acids),
vitamins (ascorbic acid, Vitamin A, Vitamin D, vitamin E, vitamin K, thiamine, riboflavin, niacin, vitamin B-6, pantothenic acid, folic acid, biotin, and vitamin B-12),
minerals (calcium, phosphorus, magnesium, and iron), trace minerals (zinc, copper, manganese, iodine, selenium, molybdenum, and chromium), electrolytes¹⁷ (sodium, potassium, and chloride), and
ultratrace minerals ¹⁸

It’s better to consume Beta-carotene¹⁹ than Vitamin A, since from Beta-carotene the body can make as much Vitamin A as it needs without danger of toxicity. I would also say UVB light instead of Vitamin D, since the body makes all the Vitamin D it needs from UV light from the sun,

So let’s tweak and complete that list:

1. Air ²⁰ and breathing.²¹

2.UV light ²², preferably from the sun outside.

3. H2O ²³Water can be taken in in many forms. There is water in fruit too. So you don’t have to drink it purely. Just drink when you are thirsty and eat when you are hungry.

4.Peace: ²⁴ (for which you need fairness, truth, love, freedom, dignity, beauty and health, and also enough sleep ²⁵ ) ²⁶and Purpose (family, friends, spirituality, a life goal that inspires you)²⁷

5.Energy ²⁸from .healthy fats ²⁹, carbohydrates, and proteins which the body makes from amino acids³⁰ .

6.amino acids³¹ Amino acids are the building blocks of proteins. They are small organic molecules that consist of an alpha (central) carbon atom linked to an amino group, a carboxyl group, a hydrogen atom, and a variable component called a side chain³²Proteins are built as chains of amino acids, which then fold into unique three-dimensional shapes. Bonding within protein molecules helps stabilize their structure, and the final folded forms of proteins are well-adapted for their functions³³. Proteins are the end products of the decoding process that starts with the information in cellular DNA. As workhorses of the cell, proteins compose structural and motor elements in the cell, and they serve as the catalysts for virtually every biochemical reaction that occurs in living things. This incredible array of functions derives from a startlingly simple code that specifies a hugely diverse set of structures³⁴..

7. Essential fatty acids”Omega 3 in the parent form Alpha Linolenic Acid³⁵ and Omega 6 in the parent form Linoleic Acid³⁶ They form the base of the immune system.

8. vitamins³⁷

9. mineral s, including the trace minerals, the ultra trace minerals and the elektrolytes ³⁸

10.antioxidants ³⁹

a.. Benzophenones are antioxidants/ They are in flowering plants, grapes and plantain. display several biological activities, including anticancer, and photoprotective. Furthermore, antioxidants can minimize both ultraviolet absorption and tumor development. Benzophenones are a class of relevance to medicinal chemistry and industrial fields.1 These substances exhibit a wide spectrum of biological activities including antibacterial,2 anti-human immunodeficiency virus (HIV),3 antioxidant,4 and antitumor.5,6 Moreover, the role of the benzophenones and their derivatives as photoprotective agents has been well documented7–9 and some of them have been incorporated in sunscreen formulations.8,10 There are 26 types of benzophenones⁴⁰.

b. P olyphenols ⁴¹

Polyphenols are a category of compounds naturally found in plant foods, such as fruits, vegetables, herbs, spices, tea, dark chocolate, and wine.

They can act as antioxidants, meaning they can neutralize harmful free radicals that would otherwise damage your cells and increase your risk of conditions like cancer, diabetes, and heart disease ⁴².

Types of polyphenols

More than 8,000 types of polyphenols have been identified⁴³. They can be further categorized into 4 main groups⁴⁴ ⁴⁵

Flavonoids. These account for around 60% of all polyphenols. Examples include quercetin, kaempferol, catechins, and anthocyanins, which are found in foods like apples, onions, dark chocolate, and red cabbage.
Phenolic acids. This group accounts for around 30% of all polyphenols. Examples include stilbenes and lignans, which are mostly found in fruits, vegetables, whole grains, and seeds.
Polyphenolic amides. This category includes capsaicinoids in chili peppers and avenanthramides in oats.
Other polyphenols. This group includes resveratrol in red wine, ellagic acid in berries, curcumin in turmeric, and lignans in flax seeds, sesame seeds, and whole grains⁴⁶.

11,prebiotics(.fibre ) ⁴⁷ and probiotics ⁴⁸ We have little helpers living in our bodies, friendly bacteria, in ourgu, on our skin. They fight off pathogens, help us digest food, make vitamin K2 for us.. We can help them by sending in extra troops, probiotics, or by sending them food, fibres, ppre biotics. We determine their world. The bad bacteria grow much faster than they do, so eat beneficial bacterai friendly food. When they do well we do well. When they struggle, we struggle.

12. anti microbials ⁴⁹ and a nti-biofilm s ⁵⁰

13. Exercise and Posture ⁵¹

14..Comfort (roof over your head, clothes, furniture, cleanliness, the right temperature. leisure time, fun, hobbies)⁵²

Which nutrients specifically?

1. air: nitrogen, oxygen (21%), argon, carbon dioxide, neon, helium, krypton, hydrogen, and xenon ⁵³ and breathing⁵⁴ (10)

2. UV light from the sun ( for vitamin D )⁵⁵ (2)

3.H2O filtered ) water to use for all your food and beverages.⁵⁶Water can be taken in in many forms. There is water in fruit too. So you don’t have to drink it pure. Just drink when you are thirsty and eat when you are hungry.(1)

4.Peace: ⁵⁷ (for which you need fairness, truth, love, freedom, dignity, beauty and health) ⁵⁸and ..Purpose (family, friends, spirituality, a life goal that inspires you)⁵⁹ (12)

5.Energy from .healthy fats ⁶⁰, complex carbohydrates ⁶¹, proteins which the body makes from amino acids⁶²(1)

6.The 10 essential amino acids⁶³ are: ^histidine,.isoleucine, leucine, lysine, methionine, phenylalanine, threonine, .tryptophan, valine and argenine for young people. ⁶⁴ (acronym to help remember them:hillmpttva)(10)

7. The 2 essential fatty acids.Only 2 fatty acids are known to be essential for humans: alpha-linolenic acid (the parent^{omega-3 fatty acid) and linoleic acid (}the parent omega-6 fatty acid).⁶⁵Omega 3ALA and Omega 6 LA from the right sources and in the right balance ⁶⁶(2)

8.The 14 essential vitamins 1.B e ta-c arotene ⁶⁷. The B vitamins (2.B1 thiamine, 3.B2 riboflavin, 4.B3 niacin, 5. B5 pantothenic acid, 6.B6 pyridoxine, 7. B7 biotin, 8.B9 folic acid, 9.B12 cobalamin )⁶⁸10.vitamin C ⁶⁹ ,11.D ⁷⁰ from UV light, 12. E ⁷¹, 13.K1⁷², 14.K2⁷³(14)

9. The 21 essential minerals⁷⁴, the 7 macro minerals of which 6 are elektrolytes, the 9 trace minerals and the 5 ultra trace minerals (21 total)⁷⁵: The 2 1 essential minerals ⁷⁶ include the 7 essential minerals of which 6, all but sulfur, are also electrolytes (sccammps) 1, sodium ⁷⁷ , 2,chloride ⁷⁸ 3,calciu m ⁷⁹, 4,magnesium ⁸⁰,5,potassium ⁸¹, 6,phosphorus ⁸², 7,sulfur, ⁸³The 9 Trace Minerals (zicsgmmic)) 1,zinc,⁸⁴ , 3, iron,⁸⁵5, copper,⁸⁶ 6, selenium,⁸⁷ 7,germanium⁸⁸,8,manganese, ⁸⁹ 9,molybdenum,⁹⁰ 10,iodine,⁹¹ 11, chromium,⁹² And the 5 Ultra Trace minerals (vncsb)1,vanadium⁹³ 2,nickel⁹⁴, 3,cobalt ⁹⁵ , 4,silicon ⁹⁶.and 5,boron ⁹⁷. (microminerals) In terms of body functioning, six electrolytes are most important:calcium,chloride, phosphate, potassium, sodium,(ccpps)⁹⁸(21)

10.antioxidants⁹⁹ (total of 14) a.P olyphenols ¹⁰⁰ Polyphenols are strong antioxidants that complement and add to the functions of antioxidant vitamins and enzymes as a defense against oxidative stress caused by excess reactive oxygen species (ROS)¹⁰¹. a.1.Flavonoids. These account for around 60% of all polyphenols. Examples include a.1.1.quercetin,a.1.2..kaempferol,a.1.3. catechins(like EGCG (Epigallocatechin Gallate ) ¹⁰² and a.1.4.anthocyanins, which are found in foods like apples, onions, dark chocolate, and red cabbage. (4) a.b. Phenolic acids. This group accounts for around 30% of all polyphenols. Examples include a.b.1.stilbenes and a.b.2.lignans, which are mostly found in fruits, vegetables, whole grains, and seeds. And a.b.3. Hydrocinnamic acid apples, various berries, plums, cherries, some citrus fruits, and peaches are the major dietary sources of HCAs. Foods such as cereals, carrots, salad, eggplants, cabbage, and artichoke are also rich in these compounds (3) a.c.Polyphenolic amides. This category includes a.c.1. capsaicinoids in chili peppers and a.c.2. avenanthramides in oats.(2) a.d. Other polyphenols.This group includes d.1.resveratrol in raisins and red wine, d.2.ellagic acid in berries, d.3. curcumin in turmeric, and d.4. lignans in flax seeds, sesame seeds, and whole grains. e. phyrtic acid¹⁰³ (5) 11. The prebioticsans probiotics ¹⁰⁴ (2) 12.anti microbials ¹⁰⁵ and.anti-biofilms¹⁰⁶ (2) 13. Exercise and Posture¹⁰⁷ (2) 14..C omfort (roof over your head, clothes, furniture, cleanliness, the right temperature, enough sleep.¹⁰⁸ leisure time, fun, hobbies)¹⁰⁹ (7)
Total of 100

Then come the “Hows”, with Naturally, Happily, Healthily, Toxin Free as a guideline.

Naturally:(7)
1.Through whole organic foods ¹¹⁰ Healthy fats eaten the right wayThe carbohydrates are grains, beans,potatoes,. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.¹¹¹ Fibers are prebiotics. B vitamins and essential minerals.The vitamins can be found in fresh fruits. The minerals in dark, leafy greens. The amino acids in aloe vera and quinoa, The B vitamins in grains. D through sunshine. Anti oxidants can be found in herbs. And also in the right balance. 2. Non gmo ¹¹² 3.eco conscious foraging, meaning you leave the plant behind looking better than when you came, by picking the damaged leaves and flowers, and never taking more than a tenth. ¹¹³ Be able to f orage your own food and make your own healthy diet and care products ¹¹⁴ 4.local ¹¹⁵ 5.Timing is everything: seasonal, but also at the right time for your body, the right food at the right time of day, the right treatment for any ailment you may have.¹¹⁶ 6.Don’t destroy the systems that keep you healthy. Don’t destroy your microbiome when fighting disease or cleaning your hands ¹¹⁷, hair and body. ¹¹⁸ 7.We are not alone on this planet. Animals and plants need our help to survice. Do what you can. Be involved in the well beingof nature.

Happily(8) 1. It should work towards health l i teracy and you being able to take your health in your own hands rather than being dependan t. It should make you body literate, in that you understand which symptoms go with which need,¹¹⁹ and tailored to your tastes and targeted towards your needs. 2.Ethical. Behave in a way that you would like others to behave so you can love and respect yourself. Develop your talents, and encourage otehrs to find and develop theirs. H ave a habit of life long learning and creating.¹²⁰ 3. completely cruelty and torture free.¹²¹, to animals, others as well as to youself 4.Stressfreet ¹²² Surround yourself with your favourite smells, music, pictures. It gives 5. For optimal circulation you need exercise and correct posture ¹²³ 6. Be familiar with essential oils. And base oils Surround yourself with your favourite essential oils. Not only does this have a direct impact on emotional welfare, it also keeps pathogens at bay. 7.Be hygenic and orderly, social, and kind. 8. In the body this is felt through neurotransmitters, which are also very important for good health. The four most researched neurotransmitters are dopamine, serotonin oxytosin and endorphin. Do all the behaviours, eat the food,surround yourself with the scents that optimize your neurotransmitter secretion. For dopamine that is: Goal achievement. When we achieve one of our goals, our brain releases dopamine. The brain finds this dopamine rush very rewarding. It seeks out more dopamine by working toward another goal.Larger goals typically come with increased dopamine. However, it’s best to start with small goals to improve your chances of success. Short-term goals can add up to achieve a long-term goal (and a bigger reward). This pattern keeps a steady release of dopamine in your brain¹²⁴. I like the zoom in-zoom out method. When you are overwhelmed, zoom in, until you can handel it again. When you are bored, zoom out to the larger goals, until you can see each otherwise boring activity as a step in the direction of th larger goal and get excited again.We need to always stay in gear and be intentional in our wishes, prayers, thoughts, words and deeds in order not to regress to subconscious negative patterns that don’t serve anything or anyone. Gratitude¹²⁵. Spending time in nature, Even as little as 5 minutes a day boosts dopamine levels¹²⁶. When prayer elicits feelings of love and compassion, there is a release of d dopamine¹²⁷. Novelty: The brain reacts to novel experiences by releasing dopamine. You can naturally increase your dopamine by seeking out new experiences. Any kind of experience will work. You can do something simple like a new hobby or recipe. Or you can try something grand like skydiving. The less familiar you are with the activity, the more likely your brain will reward you with dopamine¹²⁸. Beauty, regardless of the sense with which it is perceived, also gives a dopamine rush¹²⁹. So keep your environment clean and beautiful and surround yourself with beauty, nice music, beautiful art, nature, in order to keep your dopamine levels up. Scents that stimulate dopamine production are essential oils of: bergamot, lavender, and lemon ¹³⁰. Behaviours that boosts serotonin levels are: Regular exercise for at least 30 minutes each day improves one’s overall mood. Research has revealed that long-term cardiovascular exercise boosts serotonin levels in the brain. As is the case with dopamine levels, spending time in nature boosts serotonin levels as well. , Even as little as 5 minutes a day boosts serotonin levels. The amount of time spent in sunlight correlates with serotonin and dopamine synthesis. Even a brief walk in the park can improve your well-being. ¹³¹. gratitude ¹³². dwelling on happy memories¹³³, When prayer elicits feelings of love and compassion, there is a release of serotonin as well. Scents that stimulate serotonin production are essential oils of Bergamot, lavender, and lemonl¹³⁴. Foods that stimulate serotonin: Omega-3 fALA boosts serotonin levels. It helps serotonin trigger nerve cell receptors, making transport easier. Many studies have shown that omega-3s help reduce depressive symptoms¹³⁵. having some tryptophan in your diet is important. If you don’t have enough, your serotonin levels will drop. If you need more tryptophan, you can get it by eating starchy foods like whole wheat bread, potatoes, and corn¹³⁶. Behaviours that can release oxytocin in the brain are: kindness a consensual hug prayer dancing massage connection with loved ones in any way, can also be long distance through social media¹³⁷ Scents that stimulate oxytocin production¹³⁸ are essential oils of: lavender, neroli, jasmine absolute, roman chamomile, clary sage, and Indian sandalwood ¹³⁹ Food that stimulate oxytocin production: Figs, because of nitric acid. Avocado’s because of the essential minerals Spinach because of the magnesium Green tea because of theanine Pumpkin seeds because of the Zinc¹⁴⁰ Vitamin D through sunlight Vitamin C from organic food sources like kiwi guava and rosehips¹⁴¹ Make sure to eatitin the rightcombination for optimal absorption¹⁴². Magnesium from organic food sources Behaviour that stimulates endorphin production: Exercise Laughing Listening to music Dancing Sex
Scents that stimulate endorphin production: Essential oils from: rose ¹⁴³Rose essential oils and extracts with their therapeutic properties-as respiratory antiseptics, anti-inflammatories, mucolytics, expectorants, decongestants, and antioxidants-are able to act as symptomatic prophylactics and drugs, and in this way alleviate dramatic sufferings during severe diseases¹⁴⁴. vanilla, lavender jasmine ¹⁴⁵ Food that stimulates endorphin production: dark chocolate¹⁴⁶ Strawberries proteins Oranges Spicy foods Grapes Nuts and seeds Ginseng¹⁴⁷

Healthily (8) 1.f resh ¹⁴⁸ 2.In the right quantaties and order: herb rotation schedule,¹⁴⁹ natural anti biotics before probiotics, and targeted towards present ailments. ¹⁵⁰ 3.f oo d preparation that conserve s the nutrients ¹⁵¹ as well as proper cooking utensils. 4.combination s that enhance nutrient uptake ¹⁵² 5.Use the right materials for cooking.¹⁵³ 6,. The information you go by should be up to date at all times.¹⁵⁴ 7. Stay informed and inform others,¹⁵⁵ What is ethical today can become unethical tomorrow if politics change. What is healthy today can become unhealthy tomorrow if there is an environmental disaster somewhere. 8. Be involved in securing fundamental human rights.¹⁵⁶ That doesn’t have to be in apolitical or activist way. It can simply be by helping people in need.

Toxin Free (7) 1.eliminate toxins in diet ¹⁵⁷ 2.It should have healthy, toxin free alternatives for all diet products¹⁵⁸ 3.eliminate toxins in personal care products ¹⁵⁹ 4.and replace personal care products with toxin free ones ¹⁶⁰ 5. eliminate toxins in home care products, cleaning products.¹⁶¹ and replac e home care with healthy, toxin free products.¹⁶² 6.^{Use toxin free,}environmentally friendly ^{packaging and storage}¹⁶³ 7 circular zero waste, Eliminate toxins in environment ¹⁶⁴
For each of these you give 1 point. The number of points per categogory corresponds with the sum of the elements and is given bold in bracktes) If it is just missing, you give 0 points If something is sabotaged because of diet, regime or behavioral requirements, it is -1
So the range is between 122and -122 It is green when it has no minus points, It is red when it has minus points, and the minus and 0 points should be indicated, so that you know what to correct if you want to do that diet anyway so you know where you need to correct it, and how.

Points 4 1nd 14 deal with your spiritual and emotional side. Humans are good for one another. We don’t just trade pathogens, we especially trade smiles and hugs that make oxytocin ¹⁶⁵, beneficial microbes, and even the occasional pathogens we might involuntarily bring along are actually training our immune system in the th1 way that gives life long immunity.¹⁶⁶ Don’t panic but pray. Instead of worrying imagine the fairest, truest, wisest, kindest, healthiest solution for everything and pray for that to happen, while doing your part in making it happen. Like your immune system,your mind is a powerful tool in becoming and staying healthy!

And this is not just important at a personal scale, it is on a global scale, which is why the following chart is about conviction, since that is a major obstacle in curing and preventing disease.

How to use this list to determine if a diet is decent:

For each of these you give1 point.

If it is just missing, you give 0 points

If something is sabotaged because of diet, regime or behavioural requirements, it is -1

So the range is between 128 and -128

It is green when it has no minus points,

It is red when it has minus points, and the minuspoints should be indicated, so that you know what to correct if you want to do that diet anyway so you know where you need to correct it, and how.

4.f.3. Food combinations for optimal digestion

We can get all the nutrients from natural food sources. It is not just important to have them all, when and in which combinations you eat the nutrients you need is important as well.

Why is that? Why not just take supplements?

Because in nature the combinations for optimum absorption are often combined in the carrier of the nutrient. Thus rose hips, which have vitamin C, also have iron and copper which are important for its optimum absorption in our tissues.

And 130 elements for a decent diet ¹⁶⁷ sounds intimidating, until you realize that natural foods are jampacked with nutrients and you get all of them with just a few nutrients.

Quinoa, for instance, has all the amino acids, as does aloe vera gel.

A breakfast with a porridge from kefir and oatmeal and, some sunflower and flaxseeds, and some fruit will help you start your day with most all the essential nutrients.

And sauces we consider tasty, like vinegar, olive oil and salt with our salad actually help to optimally absorb the vitamin C.

So many of the tradtional combinations aid in digestion.

Here are the links to some more combinations for optimum absorption and their natural sources:

The confusion around Omega 3 and Omega 6

Vitamin C, Folate, Iron, Copper and Sodium

Vitamin D from sunlight, Calcium, Magnesium, Vitamin K and Vitamin B5

Curcuma and Pepper

A remedy for COPD and Asthma: Ketosal

Olive leaf in hemp seed oil and propolis for immediate respiratory relief

Herbs and a recipe to heal canker sores

Oil and Herbs Toxin Free Teeth Nourishing toothpaste

And besides that, your body talks to you. What we call disease is often your body communicating a shortage or overload. Learn to understand it and you learn to eat and drink your way to optimal health:

Dandhea Advice

What is best for you also feels best and tastes best and makes you feel better immediately.

For people with refined sugar sensitivity:

Mixed meals, always combine carbohydrates with fats, vitamins and proteins, in any case never take carbohydrates without something else.
Smaller Meals
Introduce extra snacks in the morning and afternoon so that the time between meals is reduced and blood sugar has no chance to drop.
No refined sugar intake

4.f.4.Getting all the nutrients in is easier than you think.

It may seem like a daunting task to get all the nutrients in. But if you take a table spoon of aloe vera gel ¹⁶⁸a day, or every 2 days, or work that into a nice snack or meal, that’s all the amino acids right there, which means you have your proteins taken care of.

You also have (beta-carotene), Vitamin C and E, which are antioxidants. vitamin B12, folic acid, and choline You have the Minerals: calcium, chromium, copper, selenium, magnesium, manganese, potassium, sodium and zinc.

If you add a table spoon of nutritional yeast, you have all the B vitamins ¹⁶⁹taken care of.

Eat flaxseeds and sunflower seeds in the right balance for the alpha linlenic acid and the linoleic acid. Here you can read how. For the probiotics ¹⁷⁰, drink some milk kefir. That will take care of your vitamin K 2 needs as well. Here ¹⁷¹you can read how to make it. For your prebiotics ¹⁷²eat some fruits and leafy greens. For you Vitamin D,¹⁷³ make sure to be outside every day around noon. Take a nice walk between 10 am and 2 pm. With the UV for D sun chart you can calcuate how long you have to be outside to get the recommended dose. Usually 12 minutes is enough. If you drink tea in the herb herb rotation schedule ¹⁷⁴, you have your polyphenols ¹⁷⁵down. Drink some carrot juice for the anti oxidants ¹⁷⁶down as well. Some cheese will take care of the anti biofilm ¹⁷⁷nutrients. The healthy fats are extra virgin olive oil and non- deodorized organic coconut oil. ¹⁷⁸ At first it may take some getting used to. But feeling better after each diet and care change you make is a great stimulant to keep it up. And after a while you get so used to it that you can feel exactly which nutrient you need.

And don’t worry about taking it slow. Just doing one change at a time has the advantage that you can feel wht it is doing to you, and tweak it to suit your needs. Always listen to your body, no matter how softly it whispers. Don’t make it shout before you listen. Listen and act at once. Cherish it, like you would do with a little baby. It is completely dependent on you and your choices. Make the right ones.

For some inspiration, you can check out the low carb diet here. ¹⁷⁹

https://scentses4d.wordpress.com/2021/10/11/14-elements-of-a-decent-diet/

2 https://dandhea.wordpress.com/2021/10/11/dandhea-advice/

3 https://scentses4d.wordpress.com/nutritional-information-spreadsheets/

4 https://scentses4d.wordpress.com/nutritional-information-spreadsheets/

5 https://scentses4d.wordpress.com/2021/09/24/scentses-reviews-gerson-therapy/

6 https://scentses4d.wordpress.com/2021/10/09/coffee-is-not-a-health-food/

7Ancient Secrets of Essential Oils, Holy Moly Studio’s, March 27, 2016,,Rachel Lee Carter, Jk DeLapp, Davi Stewart, Olivier Wenker, Produced byBeverly Bank executive producer Bridgett O’Bryan, executive producer Cinematogy: Ganesh Balaraphy by Rich Praytor, https://youtu.be/51f85b6RSuA?t=3795, https://www.youtube.com/watch?t=3607 v=abmvlXbdqt8 https://youtu.be/51f85b6RSuA?

8Flowcharts How to know what to believe, Scentses4d, April 13, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/04/13/flowcharts/

9 Carbohydrates, Proteins, Fats, and Blood Sugar, August 31, 2020, University of Michigan Health with disclaimer, Healthwise Staff

https://www.uofmhealth.org/health-library/uq1238abc

10 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

11 https://www.medicalnewstoday.com/articles/326132

12 https://scentses4d.wordpress.com/2021/10/10/complex-carbohydrates/

13 https://scentses4d.wordpress.com/2022/01/08/energy-in-diet-what-are-the-best-sources/

14 https://medicine.duke.edu/faculty/eric-charles-westman-md

15 Eric C Westman, Is dietary carbohydrate essential for human nutrition?, The American Journal of Clinical Nutrition, 01 May 2002 , Volume 75, Issue 5, May 2002, Pages 951–953, https://doi.org/10.1093/ajcn/75.5.951a Eric C Westman, Eric C Westman

Department of Medicine, Duke University Medical Center, Suite 200-B Wing, Box 50, 2200 West Main Street, Durham, NC 27705

*Email: ewestman@duke.eduSearch for other works by this author on:Oxford Academic Google Scholar https://academic.oup.com/ajcn/article/75/5/951/4689417

16 Eric C Westman, Is dietary carbohydrate essential for human nutrition?, The American Journal of Clinical Nutrition, 01 May 2002 , Volume 75, Issue 5, May 2002, Pages 951–953, https://doi.org/10.1093/ajcn/75.5.951a Eric C Westman, Eric C Westman

Department of Medicine, Duke University Medical Center, Suite 200-B Wing, Box 50, 2200 West Main Street, Durham, NC 27705

*Email: ewestman@duke.eduSearch for other works by this author on:Oxford Academic Google Scholar https://academic.oup.com/ajcn/article/75/5/951/4689417

17the ionized or ionizable constituents of a living cell, blood, or other organic matter https://languages.oup.com/google-dictionary-en/

18 Eric C Westman, Is dietary carbohydrate essential for human nutrition?, The American Journal of Clinical Nutrition, 01 May 2002 , Volume 75, Issue 5, May 2002, Pages 951–953, https://doi.org/10.1093/ajcn/75.5.951a Eric C Westman, Eric C Westman

Department of Medicine, Duke University Medical Center, Suite 200-B Wing, Box 50, 2200 West Main Street, Durham, NC 27705

*Email: ewestman@duke.eduSearch for other works by this author on:Oxford Academic Google Scholar https://academic.oup.com/ajcn/article/75/5/951/4689417

19 https://scentses4d.wordpress.com/2021/02/16/beta-carotene-and-vitamin-a/

20 https://scentses4d.wordpress.com/2021/10/11/air-breathing-and-temperature/

21 https://scentses4d.wordpress.com/2021/10/11/air-breathing-and-temperature/

22Vitamin D , Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, Scentses4d, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

23 https://scentses4d.wordpress.com/2021/10/08/why-you-should-filter-water/

24 https://intelligentdevotion.wordpress.com/flowchart-which-conviction-can-help-bring-inner-and-world-peace/

25 Good Sleep, why it is so important and how to attain it March 12, 2021, Scentses4d, Anna Elize, https://scentses4d.wordpress.com/2021/12/03/good-sleep-why-it-is-so-important-and-how-to-attain-it/

26 https://intelligentdevotion.wordpress.com/flowchart-which-conviction-can-bring-inner-and-world-peace/

27 https://intelligentdevotion.wordpress.com/flowchart-which-conviction-can-bring-inner-and-world-peace/

28 https://scentses4d.wordpress.com/2022/01/08/energy-in-diet-what-are-the-best-sources/

29 https://scentses4d.wordpress.com/2021/03/14/vegetable-oils-which-are-healthy-and-how-should-they-be-consumed/

30 https://www.nia.nih.gov/health/know-your-food-groups

31 https://www.nia.nih.gov/health/know-your-food-groups

32 https://www.nature.com/scitable/topicpage/protein-structure-14122136/#:

33 https://www.nature.com/scitable/topicpage/protein-structure-14122136/#:

34 https://www.nature.com/scitable/topicpage/protein-structure-14122136/#:

35 https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/

36 https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/

37 https://www.open.edu/openlearncreate/mod/oucontent/view.php?id=315&printable=1 Useful for finding the micro and macro nutrients, and also for seeing how muchmisinformation there is on diets.

38 https://scentses4d.wordpress.com/2021/09/26/the-20-essential-minerals/

39 https://scentses4d.wordpress.com/2021/10/09/anti-oxidants-the-healthy-way/

40 Synthesis of 1,2,3-Triazole Benzophenone Derivatives and Evaluation of in vitro Sun Protection, Antioxidant Properties, and Antiproliferative Activity on HT-144 Melanoma Cells, Journal of the Brazilian Chemical Society,March, 2021, https://doi.org/10.21577/0103-5053.20200211 Maria C. F. DiasInstituto de Ciências Agrárias, Universidade Federal de Minas Gerais, Avenida Universitária, 1000, Bairro Universitário, 39404-547 Montes Claros-MG, BrazilBianca L. de SousaDepartamento de Química, Universidade Federal de Viçosa, Avenida Peter Henry Rolfs, s/n, Campus Universitário, 36570-900 Viçosa-MG, Brazilhttp://orcid.org/0000-0002-7801-490XMarisa IontaInstituto de Ciências Biomédicas, Universidade Federal de Alfenas, Rua Gabriel Monteiro da Silva, 700, 37130-000 Alfenas-MG, BrazilRóbson R. Teixeira *Departamento de Química, Universidade Federal de Viçosa, Avenida Peter Henry Rolfs, s/n, Campus Universitário, 36570-900 Viçosa-MG, Brazilhttp://orcid.org/0000-0003-3181-1108Thiago Q. GoulartDepartamento de Química, Universidade Federal de Viçosa, Avenida Peter Henry Rolfs, s/n, Campus Universitário, 36570-900 Viçosa-MG, BrazilGuilherme Á. Ferreira-SilvaInstituto de Ciências Biomédicas, Universidade Federal de Alfenas, Rua Gabriel Monteiro da Silva, 700, 37130-000 Alfenas-MG, BrazilEduardo J. PilauDepartamento de Química, Universidade Estadual de Maringá, Avenida Colombo, 5790, Campus Universitário, 87020-900 Maringá-PR, Brazilhttp://orcid.org/0000-0002-9175-3520Marcelo H. dos SantosDepartamento de Química, Universidade Federal de Viçosa, Avenida Peter Henry Rolfs, s/n, Campus Universitário, 36570-900 Viçosa-MG, Brazilhttp://orcid.org/0000-0003-1440-4340 https://www.scielo.br/j/jbchs/a/kRdTFjZzWW94z6MQvKgSVkJ/?lang=en

41 https://scentses4d.wordpress.com/2021/10/07/polyphenols/

42,What Are Polyphenols? Types, Benefits, and Food Sources Healthline, July 8, 2019 , Alina Petre, MS, RD (NL), Alina Petre is a registered dietitian specializing in sport nutrition and plant-based diets. website oL https://www.morethanjustveggies.com/, you tube channel https://www.youtube.com/channel/UC8xCE-GGM8z3TGxW5oPQXpA , https://www.linkedin.com/in/alinanutrition/,

https://www.healthline.com/nutrition/polyphenols

43 What Are Polyphenols? Types, Benefits, and Food Sources Healthline, July 8, 2019 , Alina Petre, MS, RD (NL), Alina Petre is a registered dietitian specializing in sport nutrition and plant-based diets. website oL https://www.morethanjustveggies.com/, you tube channel https://www.youtube.com/channel/UC8xCE-GGM8z3TGxW5oPQXpA , https://www.linkedin.com/in/alinanutrition/,

https://www.healthline.com/nutrition/polyphenols

44Chemistry and Biochemistry of Dietary Polyphenols, Tsao R. Chemistry and biochemistry of dietary polyphenols. Nutrients. 2010 Dec;2(12):1231-46. doi: 10.3390/nu2121231 Epub 2010 Dec 10. PMID:22254006 PMCID: PMC3257627. Rong Tsao, Guelph Food Research Centre, Agriculture & Agri-Food Canada, 93 Stone Road West, Guelph Ontario, N1G 5C9, Canada; Email: ac.cg.rga@oac.gnor; Tel.: +1-519-780-8062; Fax: +1-519-829-2600 https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3257627/

45Natural Polyphenols for Prevention and Treatment of Cancer, Zhou Y, Zheng J, Li Y, Xu DP, Li S, Chen YM, Li HB. Natural Polyphenols for Prevention and Treatment of Cancer. Nutrients. 2016 Aug 22;8(8):515. doi: 10.3390/nu8080515 PMID: 27556486 PMCID: PMC4997428. Yue Zhou,1 Jie Zheng,1 Ya Li,1 Dong-Ping Xu,1 Sha Li,2 Yu-Ming Chen,1 and Hua-Bin Li1 https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4997428/

46 What Are Polyphenols? Types, Benefits, and Food Sources Healthline, July 8, 2019 , Alina Petre, MS, RD (NL), Alina Petre is a registered dietitian specializing in sport nutrition and plant-based diets. website oL https://www.morethanjustveggies.com/, you tube channel https://www.youtube.com/channel/UC8xCE-GGM8z3TGxW5oPQXpA , https://www.linkedin.com/in/alinanutrition/,

https://www.healthline.com/nutrition/polyphenols

47 Prebiotics and Probiotics,Scentses4d, September 26, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/09/26/prebiotics-and-probiotics/

48 Prebiotics and Probiotics,Scentses4d, September 26, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/09/26/prebiotics-and-probiotics/

49 https://scentses4d.wordpress.com/2021/10/10/natural-anti-microbials/

50 https://scentses4d.wordpress.com/2021/10/10/anti-biofilms/

51 https://scentses4d.wordpress.com/2021/09/28/exercise-and-posture/

52 https://4wins4u.wordpress.com/2021/08/15/sustainable-ways-for-attracting-wealth/ and this article is on sleep https://scentses4d.wordpress.com/2021/12/03/good-sleep-why-it-is-so-important-and-how-to-attain-it/

53 https://scentses4d.wordpress.com/2021/10/11/air-breathing-and-temperature/

54 https://scentses4d.wordpress.com/2021/10/11/air-breathing-and-temperature/

55Vitamin D , Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, Scentses4d, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/ magnesium-and-vitamin-k/

56 https://scentses4d.wordpress.com/2021/10/08/why-you-should-filter-water/

57 https://intelligentdevotion.wordpress.com/flowchart-which-conviction-can-help-bring-inner-and-world-peace/

58 https://intelligentdevotion.wordpress.com/flowchart-which-conviction-can-bring-inner-and-world-peace/

59 https://intelligentdevotion.wordpress.com/flowchart-which-conviction-can-bring-inner-and-world-peace/

60 https://scentses4d.wordpress.com/2021/03/14/vegetable-oils-which-are-healthy-and-how-should-they-be-consumed/

61 https://scentses4d.wordpress.com/2021/10/10/complex-carbohydrates/

62 https://www.nia.nih.gov/health/know-your-food-groups

63 https://scentses4d.wordpress.com/2021/09/26/the-21-amino-acids-and-their-food-sources/

64 https://scentses4d.wordpress.com/2020/03/28/2908/

65 https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6/

66 https://scentses4d.wordpress.com/2021/09/25/the-confusion-around-omega-3-and-omega-6

67 https://scentses4d.wordpress.com/2021/02/16/beta-carotene-and-vitamin-a/

68 https://scentses4d.wordpress.com/2021/02/18/b-vitamins/

69 https://scentses4d.wordpress.com/2020/10/27/vitamin-c/

70Vitamin D , Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

71 https://scentses4d.wordpress.com/2020/11/12/vitamin-e/

72 Vitamin D , Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

73 Vitamin D , Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

74 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

75 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

76 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

77 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

78 https://scentses4d.wordpress.com/2021/09/23/salts-benefits/ and https://scentses4d.wordpress.com/2021/09/23/salts-benefits/

79 https://scentses4d.wordpress.com/2019/04/13/index-scentses-website/

80Vitamin D , Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

81 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

82 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

83 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

84 https://scentses4d.wordpress.com/2021/03/07/zinc/

85 https://scentses4d.wordpress.com/2020/10/27/vitamin-c/

86 https://scentses4d.wordpress.com/2020/10/27/vitamin-c/

87 https://scentses4d.wordpress.com/2021/09/08/selenium/

88 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

89 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

90 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

91 https://scentses4d.wordpress.com/2020/11/15/iodine-too-much-has-the-same-symptoms-as-too-little/

92 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

93 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

94 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

95 https://scentses4d.wordpress.com/2021/02/18/b-vitamins/

96 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

97 https://scentses4d.wordpress.com/2021/09/26/the-21-essential-minerals/

98Electrolytes: Definition, Functions, Imbalance and Sources, Healthline, Updated on October 24, 2018, Written by Helen West, RD https://www.healthline.com/nutrition/electrolytes#sources

99 https://scentses4d.wordpress.com/2021/10/09/anti-oxidants-the-healthy-way/

100 https://scentses4d.wordpress.com/2021/10/07/polyphenols/

101Chemistry and Biochemistry of Dietary Polyphenols, Tsao R. Chemistry and biochemistry of dietary polyphenols. Nutrients. 2010 Dec;2(12):1231-46. doi: 10.3390/nu2121231 Epub 2010 Dec 10. PMID:22254006 PMCID: PMC3257627. Rong Tsao, Guelph Food Research Centre, Agriculture & Agri-Food Canada, 93 Stone Road West, Guelph Ontario, N1G 5C9, Canada; Email: ac.cg.rga@oac.gnor; Tel.: +1-519-780-8062; Fax: +1-519-829-2600 https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3257627/

102 https://www.healthline.com/nutrition/egcg-epigallocatechin-gallate#what-it-is

103Phytic acid is a natural plant antioxidant constituting 1-5% of most cereals, nuts, legumes, oil seeds, pollen and spores. By virtue of forming a unique iron chelate it suppresses iron-catalyzed oxidative reactions and may serve a potent antioxidant function in the preservation of seeds. By the same mechanism dietary phytic acid may lower the incidence of colonic cancer and protect against other inflammatory bowel diseases. Its addition to foods inhibits lipid peroxidation and concomitant oxidative spoilage, such as discoloration, putrefaction, and syneresis. A multitude of other industrial applications are based on the antioxidant function of phytic acid. https://pubmed.ncbi.nlm.nih.gov/2182395/, https://www.healthline.com/nutrition/phytic-acid-101#TOC_TITLE_HDR_7,

104 Prebiotics and Probiotics,Scentses4d, September 26, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/09/26/prebiotics-and-probiotics/

105 https://scentses4d.wordpress.com/2021/10/10/natural-anti-microbials/

106 https://scentses4d.wordpress.com/2021/10/10/anti-biofilms/

107 https://scentses4d.wordpress.com/2021/09/28/exercise-and-posture/

108 https://scentses4d.wordpress.com/2021/12/03/good-sleep-why-it-is-so-important-and-how-to-attain-it/

109 https://4wins4u.wordpress.com/2021/08/15/sustainable-ways-for-attracting-wealth/ and this article is on sleep https://scentses4d.wordpress.com/2021/12/03/good-sleep-why-it-is-so-important-and-how-to-attain-it/

110Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/

111 https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

112 https://scentses4d.wordpress.com/2020/11/14/gmos-why-are-they-so-bad/

113 https://scentses4d.wordpress.com/2020/04/12/eten-uit-de-natuur-wildcrafting/

114Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/

115 https://scentses4d.wordpress.com/2020/04/12/eten-uit-de-natuur-wildcrafting/

116 https://dandhea.wordpress.com/2021/10/11/dandhea-advice/

117 https://scentses4d.wordpress.com/2020/03/01/want-clean-hands-vinegar-and-essential-oils-are-the-best-disinfectants/

118 https://scentses4d.wordpress.com/2021/03/22/e4dc-shower-routine/

119 https://scentses4d.wordpress.com/nutritional-information-spreadsheets/

120 https://wowcollegebelevenissen.wordpress.com/wow-college/

121Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, ^{https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/}

122 https://intelligentdevotion.wordpress.com/2020/12/11/four-factors-for-a-fruitful-life/

123 https://scentses4d.wordpress.com/2021/09/28/exercise-and-posture/

124 https://www.goodtherapy.org/blog/10-ways-to-boost-dopamine-and-serotonin-naturally-1212177

125 https://positivepsychology.com/neuroscience-of-gratitude/

126 https://www.goodtherapy.org/blog/10-ways-to-boost-dopamine-and-serotonin-naturally-1212177

127 https://www.success.com/unlocking-the-power-of-prayer/

128 https://www.goodtherapy.org/blog/10-ways-to-boost-dopamine-and-serotonin-naturally-1212177

129 https://www.smithsonianmag.com/innovation/can-brain-scans-really-tell-us-what-makes-something-beautiful-64840556/

130 https://www.goodtherapy.org/blog/10-ways-to-boost-dopamine-and-serotonin-naturally-1212177

131 https://www.goodtherapy.org/blog/10-ways-to-boost-dopamine-and-serotonin-naturally-1212177

132 https://positivepsychology.com/neuroscience-of-gratitude/

133 https://www.goodtherapy.org/blog/10-ways-to-boost-dopamine-and-serotonin-naturally-121217

134 https://www.goodtherapy.org/blog/10-ways-to-boost-dopamine-and-serotonin-naturally-1212177

135 https://www.goodtherapy.org/blog/10-ways-to-boost-dopamine-and-serotonin-naturally-1212177

136 https://www.goodtherapy.org/blog/10-ways-to-boost-dopamine-and-serotonin-naturally-1212177

137 https://www.youtube.com/watch?v=UdkueC7KzkM&t=94s

138The Effects of Essential Oil on Salivary Oxytocin Concentration in Postmenopausal Women, PubMed, February 3, 2020, Tarumi W, Shinohara K. The Effects of Essential Oil on Salivary Oxytocin Concentration in Postmenopausal Women. J Altern Complement Med. 2020 Mar;26(3):226-230. doi: 10.1089/acm.2019.0361Epub 2020 Feb 3. PMID: 32013535.Wataru Tarumi 1, Kazuyuki Shinohara 1, Division of Advanced Preventive Medical Sciences, Department of Neurobiology and Behavior, Graduate School of Biomedical Sciences, Nagasaki University, Nagasaki, Japan.

https://pubmed.ncbi.nlm.nih.gov/32013535/

139The Effects of Essential Oil on Salivary Oxytocin Concentration in Postmenopausal Women, PubMed, February 3, 2020, Tarumi W, Shinohara K. The Effects of Essential Oil on Salivary Oxytocin Concentration in Postmenopausal Women. J Altern Complement Med. 2020 Mar;26(3):226-230. doi: 10.1089/acm.2019.0361Epub 2020 Feb 3. PMID: 32013535.Wataru Tarumi 1, Kazuyuki Shinohara 1, Division of Advanced Preventive Medical Sciences, Department of Neurobiology and Behavior, Graduate School of Biomedical Sciences, Nagasaki University, Nagasaki, Japan.

https://pubmed.ncbi.nlm.nih.gov/32013535/

140 https://www.netmeds.com/health-library/post/oxytocin-foods-that-boost-your-love-hormone

141 https://scentses4d.wordpress.com/2020/10/27/vitamin-c/

142 https://scentses4d.wordpress.com/2020/10/27/vitamin-c/

143Relaxing effect of rose oil on humans, PubMed, February 4, 2009,, Hongratanaworakit T. Relaxing effect of rose oil on humans. Nat Prod Commun. 2009 Feb;4(2):291-6. PMID: 19370942.Department of Pharmaceutical Chemistry, Faculty of Pharmacy, Srinakharinwirot University, Rangsit-Ongkharak Road, Nakhonnayok 26120, Thailand. tapanee@swu.ac.thhttps://pubmed.ncbi.nlm.nih.gov/19370942/

144Rose Flowers-A Delicate Perfume or a Natural Healer? PubMed, January 21, 2021, Mileva M, Ilieva Y, Jovtchev G, Gateva S, Zaharieva MM, Georgieva A, Dimitrova L, Dobreva A, Angelova T, Vilhelmova-Ilieva N, Valcheva V, Najdenski H. Rose Flowers-A Delicate Perfume or a Natural Healer? Biomolecules. 2021 Jan 19;11(1):127. doi: 10.3390/biom11010127

PMID: 33478154; PMCID: PMC7835869

Milka Mileva 1, Yana Ilieva 1, Gabriele Jovtchev 2, Svetla Gateva 2, Maya Margaritova Zaharieva 1, Almira Georgieva 1 3, Lyudmila Dimitrova 1, Ana Dobreva 4, Tsveta Angelova 2, Nelly Vilhelmova-Ilieva 1, Violeta Valcheva 1, Hristo Najdenski 1

https://pubmed.ncbi.nlm.nih.gov/33478154/

145 https://tinytrips.com/articles/how-to-release-endorphins-and-boost-your-mood

146 https://www.healthline.com/health/endorphins#vs-dopamine

147 https://www.yahoo.com/lifestyle/eat-yourself-happy-8-endorphin-122046656.html?guccounter

148Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, ^{https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/}

149 https://scentses4d.wordpress.com/2020/11/01/herb-rotation-schedule/

150Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, ^{https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/}

151 https://scentses4d.wordpress.com/2021/03/19/what-preparation-method-preserves-the-most-nutrients-in-food/

152 https://scentses4d.wordpress.com/2021/10/11/food-combinations-for-optimum-digestion/

153 https://scentses4d.wordpress.com/2022/01/12/the-best-materials-for-cooking/

154Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, ^{https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/}

155 https://www.facebook.com/Dandhea

156 https://uvrm.wordpress.com/universal-declaration-of-human-rights-universele-verklaring-van-de-rechten-van-de-mens-10-december-1948/

157Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/

158Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/

159 https://scentses4d.wordpress.com/2019/05/01/toxic-ingredients-you-should-avoid/

160Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/

161Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/

162Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/

163 https://scentses4d.wordpress.com/2022/01/12/toxin-free-environmentally-friendly-storage/

164Naturally Happily Healthily Toxin free Diet and Care (e4dc),Scentses4d, July15, 2013 Anna Elize, https://scentses4d.wordpress.com/naturally-happily-healthily-toxin-free-diet-and-care-e4dc/

165 What Are the Benefits of Hugging?Healthline, Updated on April 11, 2018, Written by Erica Cirino Erica Cirino is a writer, artist and researcher who works globally. While on assignments in places as far-off as the South Pacific Ocean and the Arctic Circle, she covers science stories that often meet at the intersection of human and wildlife health, and environmental conservation. In particular, Erica is highly focused on uncovering the depths and health effects of the global plastic pollution crisis. Medically reviewed by Karen Cross, FNP, MSN https://www.healthline.com/health/hugging-benefits#1

166 The way to get lifelong immunity against the diseases people get vaccinated against, Scentses4d, June 28, 2019, Anna Elize

https://scentses4d.wordpress.com/2019/06/28/the-way-to-get-lifelong-immunity-against-the-diseases-people-get-vaccinated-against/

167 130 elements of a decent diet, Scentses4d,October 11, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/10/11/100-elements-of-a-decent-diet/

168 Aloe Vera, January10, 2022,Anna Elize, https://scentses4d.wordpress.com/2022/01/10/aloe-vera/

169^{B Vitamins}, Scentses4d,February 18, 2021, Anna Elize, https://scentses4d.wordpress.com/2021/02/18/b-vitamins/

170 Prebiotics and Probiotics,Scentses4d, September 26, 2021, Anna Elize, ^{https://scentses4d.wordpress.com/2021/09/26/prebiotics-and-probiotics/}

171How to make your own Kefir, Scentses4d, February 27, 2020, 2021, Anna Elize,https://scentses4d.wordpress.com/2020/02/27/how-to-make-your-own-water-kefir/

172 Prebiotics and Probiotics,Scentses4d, September 26, 2021, Anna Elize, ^{https://scentses4d.wordpress.com/2021/09/26/prebiotics-and-probiotics/}

173Vitamin D , Calcium, Magnesium, Vitamin K2, Vitamin B5, Co enzyme A, Cholesterol and Sunlight, May 29, 2019, Anna Elize, https://scentses4d.wordpress.com/2019/05/29/vitamin-d-calcium-magnesium-and-vitamin-k/

174 https://scentses4d.wordpress.com/2020/11/01/herb-rotation-schedule/

175 https://scentses4d.wordpress.com/2021/10/07/polyphenols/

176 https://scentses4d.wordpress.com/2021/10/09/anti-oxidants-the-healthy-way/