Wellness

flat


 * If your dreams don't scare you they are too small.** //--[|Richard Branson]//

nutritional considerations
 * gut flora - antibiotics, high fructose corn syrup
 * deficiency - minerals - magnesium, vitamin D, B vitamins (folate, B6, B12), chromium, omega-3, iron, zinc
 * antioxidants - beta-carotene, vitamins C and E
 * sensitivity, inflammatory - gluten, dairy, [|sugar, simple starch]
 * body chemistry
 * thyroid
 * exercise, social - groups - sailing, hiking, biking, flying, build a plane, art, music, volunteer
 * [|positive choices] - one hard thing each day
 * what would ? do - assessment/judgment
 * sleep ?
 * sunlight, agoraphobia
 * 43 things - try something completely different

more...
 * http://www.webmd.com/depression/guide/diet-recovery
 * http://www.helpguide.org/articles/depression/dealing-with-depression.htm
 * https://www.psychologytoday.com/blog/the-depression-cure/200907/dietary-sugar-and-mental-illness-surprising-link

work in progress
 * reduce total cholesterol, gluten, dairy
 * exercise - [|abs], [|NYTimes 7 minute], advanced
 * reduce LDL HDL - [|calculator], [|Stroke prevention strategies] - controlling high blood pressure, stopping smoking, lowering cholesterol with statins and taking aspirin or other medicines to prevent blood clots.


 * Protein, Carbs, Fruit & Vegetables - 5 servings of each * [|Healthy Eating]

Gluten-free
 * [|gluten-free] - oatmeal

Protein
 * [|Protein] - sources - plant, animal
 * [|WebMD Protein] - 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men. two to three servings of protein-rich foods a day -   A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.  One 8-ounce container of yogurt has about 11 grams of protein.   One cup of milk has 8 grams of protein.  One cup of dry beans has about 16 grams of protein.

Healthy eating
 * [|WHFood Healthiest Eating Plan] - tryptophan - helps promote better sleep
 * [|Forks over Knives] - good recipes
 * [|Flexible Dieting] - Protein 0.65g/lb bodyweight to maintain muscle mass. Fat around 25% of calories. Carbs. all the vitamin and mineral requirements. 14g of fibre for every 1,000 calories.

=Cholesterol=
 * [|Cholesterol ratios]  * Ratio of LDL to HDL - Women - Very low risk (1/2 average) 1.5, Average 3.2 * Ratio of total Cholesterol to HDL - Women -  Very low (1/2 average) <3.3, Average 4.5 * Cholesterol tests * Total Cholesterol * LDL * HDL * Triglycerides * Ratio ?? HDL >50 good - makes total high


 * [|McDougall 10-day] - soup, stew, salads - high starch, allows sweets, minimize soy, 7 percent fat, no oil - some nuts - fructose > [causes triglycerides and cholesterol] to rise. People with these concerns should limit fruits even more.
 * [|Mateljan] * [|mostly vegetables], starch, 5% animal protein * plant protein - soups

Related
 * [vitamin B12] - supplements for long term strict vegetarian -- McDougall
 * [Glucose] (blood sugar) level: Normal fasting level is between 70 and 100 mg/dl. Higher levels indicate prediabetes or diabetes.
 * BUN (Blood Urea Nitrogen): This level reflects the amount of protein you eat and the function of your kidneys. Normal is less than 15 mg/dl.
 * Calcium, Potassium

Resources
 * http://nutritiondata.self.com

? source
 * Total Carbohydrate     	  130.0   	g
 * Dietary Fiber     	  21.0   	g
 * Protein     	  49   	g
 * Vitamin C     	  75.0   	mg
 * Niacin     	  14.0   	mg
 * Folate     	  400.0   	mcg
 * Vitamin B12     	  2.4   	mcg
 * Calcium     	  1200.0   	mg

=bay area=
 * [|self reflection] – questions that matter, [|taking chances]
 * lafayette * American Red Cross, lunch
 * gym, fitness
 * important, interesting - social, community, volunteer * creativity, innovation
 * sailing, sailors * StFYC, Tradewinds, Berkeley
 * walking, hiking - east bay hills, Tilden Park
 * volunteering - outdoors * volunteermatchn.org - [|environment]
 * courses ? MS Eng, Design * UC Berkeley, Davis * art * culinary school
 * learning something new - music lessons, flying
 * [|sketching]
 * [|design mooc]