Art Therapy, Attachment Theory, Autism Spectrum Disorder,

Art Therapy: two main types include the simple "art as therapy" with relaxation benefits for the individual who is creating on their own; and "art psychotherapy" in which a therapist and patient are seeking deeper understanding of the patient’s nonverbal issues. Emotional problems and memories from early childhood are formed without words. Art therapy can help a patient or individual reach those non-verbal thoughts or feelings with the aid of drawing or sculpture, song lyric and music or a poem and illustration. Free-form movement and dance or theater can also help channel non-verbal ideas into visual form. (Edwards, David, 2004, 2) (6.Chennai_Symposium) Section G. Art & Relaxation has more information and art examples.

  1. 100 Art Therapy Exercises - The Updated and Improved List, Expressive Art Inspirations, (
  2. Art Worksheets for Therapy, free download with registration: (therapy-worksheets/art)
  3. More detail is available regarding ten types of Art Therapy Interventions in a series of posts by an art therapist. Links to the series are in an introductory post: (psychologytoday)
  4. Art therapy can be useful for breaking the ice with a group of unresponsive teens according to a 16 page paper that describes how to organize for a group art therapy session and includes a few example art therapy techniques for use with groups: (
  5. Coping with anger is the theme of a list of games and art activities geared for younger children learning about emotions and self control: (kimscounselingcorner)
  6. An Introduction to Art Therapy and Creativity in Organisations, Akila L.K. and C. Nandagopal, Proceedings of the International Symposium on Emerging Trends in Social Science Research, Chennai-India, 3-5 April 2015 Paper ID: C543,   (6.Chennai_Symposium)

Attachment Styles:  Early childhood experiences with caregivers and other adults can leave a child with a more secure trust that adults help consistently when asked versus a less secure belief that asking for help won't be punished or ridiculed or in some other way wouldn't be helped so why ask? See chapter 8: Trust is learned early, and G7. Fear & our Inner Child for more information.

  1. Secure attachment typically occurs when the caregiver is available when the child is fearful but who isn't overly protective or controlling when the child is happily playing or exploring.
  2. Anxious attachment may occur when a main caregiver allows little freedom for the child to explore without being stopped or cautioned in some way.
  3. Avoidant attachment may occur when a main caregiver doesn't respond to the child's verbal cues or body language - smiles are ignored instead of being returned. (8.6)
  4. Disorganized attachment may have a mixture of a few styles.

  • Cognitive Reframing, – a list of steps for recognizing and reframing negative thought patterns on the website (8.10)
  • Psychotherapy, John Bowlby, – a brief video about John Bowlby’s theory: (8.11)
  • To Be Resilient, Don’t Be Too Virtuous, I want to tell you what I think is missing from most graduation speeches., an article about the importance of moderation for success. Virtues are similar to the core values that form during childhood. Resilience, the ability to keep going after a setback, may be supported by having trust in oneself. A secure attachment style develops when the caregiver trusts the child to explore safely and the child trusts the caregiver to be nearby if needed. (8.12)
  • Attachment styles at work: Measurement, collegial relationships, and burnout, by Workers with an avoidant attachment style were more likely to have burnout and less positive interactions at work and those with an anxious attachment style had more negative issues at work and were likely to be overly invested. (8.13
  • Attachment Theory; A Guide for Couple Therapy, by Susan M. Johnson, 2003, – a 21 page discussion of attachment theory and counseling techniques for working with couples.(8.14
  • Adolescent-parent attachment: Bonds that support healthy development, Marlene M Moretti, PhD and Maya Peled, MA Paediatr Child Health. 2004.(8.15)
  • Neel Burton, How to Deal with Insults and Put-Downs,, Feb. 13, 2013, (11.51)
  • Narcissism and Attachment theory. What is the connection?, provides information about avoidant attachment style and the tendency to blame others and anxious attachment style and the tendency to accept blame - to accept responsibility for others’ feelings or actions. (11.71)
  • How to Change Your Attachment Style: What is Codependency?, (11.72).  

Autism Spectrum Disorder: a neurological condition affecting behavior and social and verbal skills. The condition may also have physical symptoms and other comorbid conditions. Overstimulation and stress may lead to the child or adult with autism “freezing” from the stress response and having trouble speaking or responding at all, or they might act out in an uncontrolled manner or with repetitive speech and motions. The symptoms vary between individuals so much that that is considered the norm among specialists - treat each individual patient with autism spectrum disorder as an individual with their own set of symptoms. A mother of a child on the spectrum provided a few tips in advance for the holiday season about coping with the special needs of children on the autism spectrum and how to handle possible behavior outbursts or meltdowns, for your own comfort and for the child and their parent: What to Know About Halloween from an Autism Mom, (G.popsugar)

G7. Fear & our Inner Child

Best Practices

Best Practices: a term from the business world to refer to methods that have been found to consistently provide good results and which new methods might be compared to in order to rate their value next to the Gold Standard of the Best Practice."A method or technique that has consistently shown results superior to those achieved with other means, and that is used as a benchmark." (1.businessdictionary

Crisis Hotlines & Resources

  • U.S. National Suicide Prevention Hotline: Call 1-800-273-8255, Available 24 hours everyday. (
  • National Helpline: Substance Abuse and Mental Health Services Administration: "SAMHSA’s National Helpline, 1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service), is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders."  (
  • National Domestic Violence Hotline: 24/7 confidential support at 1−800−799−7233 or TTY 1−800−787−3224. (
  • Rape, Abuse and Incest National Network, RAINN Hotline: 1-800-656-HOPE, (
  • Child Welfare Information Gateway: a variety of toll-free hotline numbers for concerns involving the safety of children. (11.18)
  • Power and Control and Equality Wheels  The following training materials are for helping victims of domestic violence and batterers learn how to recognize problem behaviors but emotional manipulation or abuse of power and control can occur in many types of relationships not just between couples.The Power and Control Wheel (11.15) was developed by the Domestic Abuse Intervention Programs (DAIP). (11.16) Manipulative behaviors are grouped into eight categories in the model. An additional Equality Wheel (11.17) was developed to help guide batterers and victims of emotional or physical abuse towards healthier ways to interact. It is grouped into eight equivalent categories with examples of healthier ways to interact with each other. Problems frequently can involve communication issues by both people in a relationship.

Database, Dictionaries, Dialectical Behavior Therapy, & Dopamine

Quotes, proverbs, pithy sayings, and wisdom from world religion

  • A few resources available online: (11.goodreads); or (11.bartleby); or Bartlett’s Familiar Quotations: (I.1); or (11.brainyquote); or is a database of databases: (11.refdesk); and (11.religioustolerance).

Dictionaries and Encyclopedias: 

  • is a database that provides a list of other informational websites on whatever topic you enter: (11.refdesk)
  •, “Dictionary, Thesaurus, & Grammar”: (G.en.oxforddictionaries)
  • includes over 100 resources “with facts, definitions, biographies, synonyms, pronunciation keys, word origins, and abbreviations.”: (G.encyclopedia

Dialectical Behavior Therapy. a type of cognitive therapy developed to work with patients with Borderline Personality Disorder which has physiological - chemical causes, and emotional, early childhood related causes. See 8.2 for more information.

  • Dialectical Behavior Therapy (DBT) for  Borderline Personality Disorder. [3]
  • Dialectical Behavior Therapy in a Nutshell, by Linda Dimeff and Marsha Linehan, PhD. [4
  • A workbook for DBT: The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation & Distress Tolerance," by Matthew McKay, Ph.D, Jeffrey C. Wood, Psy. D, and Jeffrey Brantley, MD, (New Harbinger Publications, Inc., 2007, Oakland, CA).  [5]

Dopamine: a brain neurotransmitter involved in the control of movement and behavior, it may also help with creativity and confidence.

Effective Care & the Endogenous Caannabinoid System

Effective Care: a term used in the healthcare industry to describe healthcare strategies that have proven to be helpful for most patients with a certain condition most of the time. 

  • "Effective care refers to services that are of proven value and have no significant tradeoffs -- that is, the benefits of the services so far outweigh the risks that all patients with specific medical conditions should receive them." -The Dartmouth Atlas of Healthcare - (1.effective_care.pdf). 

Endogenous Cannabinoid System: See the I. Addiction or Starvation?, for more information about the Endogenous Cannabinoid System. Endogenous refers to something that can be made internally by our body rather than a chemical that is needed to be obtained from an external source on a daily or semi-regular basis such as oxygen from the air we breathe which we need within every few minutes or cellular damage can start to occur; or trace nutrients such as essential fats which can be stored and may only need to be consumed in the diet every few days or weeks without resulting in negative health effects. 

     A person with a metabolic difference due to genetics, chronic illness, or the standard changes associated with aging may need an external source of nutrients that other people of average health would be able to make internally - “endogenously.”  

     Cannabinoids are a type of chemical called phospholipids which are formed from a lipid, a type of fat, and the mineral phosphorus. I have a genetic difference in my ability to phosphorylate and I have found that having an external source of cannabinoids in my diet every day helps my chronic illness conditions and improves my muscle and nerve control. 

     Phospholipids are found in human breast milk and helps stimulate the infant’s appetite and helps support adequate weight gain. The cannabinoids and phospholipid group perform two main functions - they are flexible and form a significant part of membrane walls, like building blocks or bricks; they can also be released from the membrane and act as messenger chemicals that can activate other systems or be modified slightly to become a different type of messenger chemical called eicosanoids

  • Eicosanoids include the leukotrienes: Santa Cruz Biotechnology,(
  • Behavioral Neurobiology of the Endocannabinoid System, Ch. 13 Drug Addiction, Zuzana Justinova et al, from the book Editors David Kendall and Stephen Alexander (Springer, 2009, Nottingham, U.K.). For information regarding drug addiction and genetic differences of the endogenous cannabinoid system see page 334.(Searchworks) Endocannabinoids: The Brain and Body’s Marijuana and Beyond, editor and Chapter Three by Emmanuel S. Onaivi, et al., (CRC Press, 2006, Boca Raton, FL).  (I.Endocannabinoids: Full Text pdf)
  • For information regarding Binge eating disorder, drug addiction and rimonabant: see pages 72-73 and 91, and Impulse control see: page 333 Chapter Three, Endocannabinoid Receptor Genetics and Marijuana Use.
  • For information regarding Schizophrenia: see page 378, Chapter 15, Neuropsychiatry: Schizophrenia, Depression, and Anxiety,Ester Fride and Ethan Russo.

I. Addiction or Starvation?

"Fair Use Guidelines," "Falling in Love," "Forest Bathing"

Fair Use Guidelines: copyright laws protect the intellectual property rights of authors and publishing companies. People who copy and publish other people’s work may be legally held responsible and face fines or other penalties. How much a work is copied and whether it was modified in some way that changed the artistic or intellectual content may be taken into account on a case by case basis. Offering information for no charge for educational or entertainment purposes but not for the purposes of profit may also be acceptable. A publishing company has been trying to set standard fees based on the number of words copied in a quote. Writers are concerned that policy would conflict with the case by case aspect of the traditional way the Fair Use Guidelines have been interpreted. (G.FairUse)

Falling in Love: Love at first sight or the sensation of falling in love may have to do with a sudden rush of hormones and instincts may be involved. The feeling can be very strong and cause physical and emotional symptoms which may overpower rational control of one’s thoughts, choices and actions. “Experience is a good school, but the fees are somewhat high.” -Heinrich Heine. (p23, G.Heine) The classic scenario of boy meets girl, follows her home, etc., is shared in a short story from a previous era. Fiction can be helpful to share an inside perspective to what other people might be thinking or how they interpret other people’s actions. A short story from 1889 shares the story of a rich young man who may have an overly positive view of himself and his chance encounter with a young lady of less well to do circumstances. He learns a lesson about valuing people for more than how much money they are worth. (pp23-38, G.Heine)

Forest Bathing: Shinrin-Yoku Forest Therapy began in Japan in the 1980s. It has become known in wider circles as "Forest Bathing." Forest air has moisture droplets that contain beneficial organic compounds that may help promote improved immune system function, reduce blood pressure and stress levels, improve mood, energy level and sleep quality. See the slide show of forest images which follows this section for more information about Forest Bathing and the website  (G.Shinrin-Yoku Forest Medicine);  and see the website for more information about the beneficial organic compounds - essential oils, beneficial bacteria, and negatively charged ions which can also be found at the beach or after a rainstorm: Scientists Reveal Why “Forest Bathing” or Going to the Beach Boosts our Well-Being, ( 



Groupthink: people have a tendency to want to conform to a group’s standards of behavior even if it may seem irrational. The tendency can be taken to an extreme and lead to mob mentality also known as mass hysteria. See: “Groupthink,” by for a definition and a list of articles on the topic: (7.39

"Hand Washing" and "High Risk Counseling"

Hand Washing: a life saving medical procedure that took twenty years to become widely accepted by physicians for preventing the spread of infection between surgical and prenatal patients.

High Risk Counseling: a term used in health care and social work to refer to individualized counseling for patients with above average health or social risks. 


Iodine: a mineral that is essential for metabolism and the immune system. It may help protect against cancer and autism risk. good food sources include kelp and other sea weeds and seafood, iodized salt and products containing iodized salt, coconut, rhubarb, and fortified foods and supplements.

Read more: G9. Iodine & Thyroid


Leukotriene: an eicosanoid messenger chemical that can be formed form endogenous cannabinoids when they are freed from storage within cellular membranes.


Mass Hysteria or Mob Mentality, Meditation & Mindfulness Therapy

Mass hysteria or Mob Mentality: our tendency to want to fit in with our peer group and follow along with what the group is doing can become dangerous. A law enforcement website provides more information and includes a video of a social science experiment involving a group sitting in the lobby of a waiting room - it may change the way you think about waiting rooms forever after: Mob Mentality: Chaos and Order, by Sgt RC Bull, retired,, (7.40

Meditation & Mindfulness Therapy: both techniques work on relaxing the body and mind by letting go of tension. the goal is to try to simply observe thoughts or aches and pains and let them flow through the perception instead of worrying about them. Mindfulness for hunger and fullness can involve tuning in closer to just what the body messages feel like when you are too full and uncomfortably bloated, or are getting physically hungry and feel a gnawing cramping sensation in the stomach.

MacroNutrients - Carbohydrates, Protein, and Fats


There are two main groups of nutrients: the Macronutrients and the Micronutrients, both of which include many subgroups. Water doesn't officially get listed in either group but it is the most essential nutrient as we are mostly water, roughly 70%, with some of the other nutrients holding us together in the form of membranes, muscles, skin and bones. Water helps the blood carry nutrients to the cells and remove waste products to be excreted by the kidneys in the form of urine. Water helps us stay cool in the form of sweat on a hot day. Water is the best thirst quencher and is what our brain expects as a beverage. In nature there is no juice tree, only whole fruit with fiber slowing down digestion of the sweet fruit juice carbohydrates. We need about eight cups of water per day, more on a hot sweaty day and more if diuretic beverages such as coffee or alcohol are consumed. Without water we wouldn't be able to digest our macro and micro nutrients. So drink and be merry with a glass of water, nature's favorite thirst quencher! If you think you don't like it you may just need to try a glass when you are very thirsty, and relax and remember how good it feels, then maybe next time you're thirsty you'll reach for a glass of water because it just sounds good. 


Macronutrients are needed in larger amounts within a daily diet because they are used for energy and to build new cells and other body tissue. They include carbohydrates, proteins and fats.


Carbohydrates (G.18) are also known as sugars, starches, and fiber. They are all made up of individual molecules of sugars called monosaccharides (See Table 2.4 for images of all the types of monosaccharides: G.13)). Different monosaccharides can be connected to each other as disaccharides which include table sugar called sucrose, or they may be in long chains called polysaccharides which can be straight or branching in widely varied shapes. 

Fiber is also made up of monosaccharides but the bond connecting them requires digestive enzymes that humans do not make, so they are considered indigestible but help with fluid balance within the small and large intestines and adequate fiber in the diet can help prevent both constipation or diarrhea. Bacteria ( known as our microbiome) within the digestive system  may be able to break down some types of fiber and convert it into more beneficial nutrients for us, called short-chain fatty acids, which are a type of fat. The types of fiber that can be converted into beneficial fats by beneficial bacteria are called prebiotics and include resistant starches, inulin, gums, pectins, and fructo-oligosaccharides

Food Sources of Carbohydrates and Fiber: Fruits, vegetables, beans and whole grains are all sources of fiber and carbohydrates. Sources that contain a greater amount of the prebiotic fiber include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. Raw forms of the vegetables contain more than cooked forms except resistant starches may be increased after the food, such as rice or tapioca starch, is cooked and then chilled. (G.19) Nuts and seeds also contain some carbohydrates and fiber but are more concentrated sources of fats and protein. (G.20)


Food Sources of Essential Monosaccharides (See Table 2.4: G.13):

  • Glucose: Honey from bees. It is one of the monosaccharides of table sugar, the sucrose disaccharide, along with a molecule of fructose. Table sugar may be made from beet sugar or sugar cane. Glucose is also one of the monosaccharides of lactose - milk sugar, and it is part of larger starches found in grains, seeds, and starchy legumes and vegetables such as beans, peas, corn, potatoes, sweet potatoes, and squash and some is found in fruits in addition to fructose. Glucose is also found in "Cocoa, Aloe Vera, Licorice, Sarsaparilla, Hawthorn, Garlic, Echinacea, Kelp." (G.40)
  • Glucosamine: Animal cartilage released in bone broth - soup stock made with bones; supplements derived from the shells of shellfish such as shrimp, crab or lobster; a few fermented grains. (G.39) Vegetarian sources: "Shitake mushrooms and a red Japanese Algae called Dumontiaceae." (G.40)
  • Galactose: One of the monosaccharides of lactose, milk sugar, that is found in dairy products or human milk. Some people make less of the enzyme needed to digest lactose and may require a digestive enzyme with dairy products to prevent discomfort and promote better digestion. Anyone may become temporarily lactose intolerant after a severe illness with symptoms of diarrhea as the enzyme is formed in surface cells of the intestine which may need a week or two to regrow after a severe intestinal sickness. Hard aged cheeses have a lower lactose content then soft cheeses or milk and butter products. It is also found in some fruits and vegetables, some herbs including "Echinacea, Boswellia, Fenugreek, and chestnuts." (G.40) Sour cherries. (G.41)
  • Galactosamine: Beef or shark cartilage, and "a Red Algae called Dumontiaceae (as a constituent of dextran sulphate)" (G.40)
  • Mannose: "Gum Ghatti which is made from the sap of Indian Sumac; Black currants, red currants, cranberries, gooseberries, Aloe Vera Gel from the leaves, Fenugreek, soybeans, green beans, capsicum (Cayenne Pepper), cabbage, eggplant, tomatoes, turnip, Shittake mushrooms and kelp" (G.40) Sweet Cherries (G.41)
  • Xylose: Raspberries, cranberries. (G.15) "Guava, pears, berries, blackberries, loganberries, raspberries, Goji Berry; Aloe Vera, Echinacea, Boswellia; Psyllium Seeds; Broccoli, Spinach, Eggplant, Peas, Green Beans, Kelp, Okra, Cabbage, Corn." (G.40
  • Fucose: "Human breast milk, certain types of mushrooms, seaweed - kelp and wakane, beer yeast." (G.40) Chanterelle and Penny Bun/porcini mushrooms. (G.42) Maitake, Shiitake, Reishi mushrooms. (G.43) Fucose in human breast milk helps a beneficial type of bacteria called Bacteroides (G.43) become established after the infant is born. It helps protect the infant from more harmful bacteria becoming established in the previously sterile intestinal tract. 
  • Glucoronic Acid: Usually formed within the liver as it is a very polarized molecule. It is found in heparan sulfate, dermatin sulfate, and chondroitin 4, 6 sulfate. (G.44)
  • N-Acetylneuraminic Acid (Sialic Acid): "Human breast milk, dairy foods, whey protein isolate, and eggs." (G.40). After infancy it is generally up to us to make it for ourselves internally. It is electrically polarized and helps stabilize vessel walls by lining the interior and repelling the opposite sides similar to magnets repelling each other.
  • Fructose is more well known then many of the other monosaccharides as it is main sugar in fruits however it is not essential for human health and excess amounts in the diet can lead to fatty liver disease. Fructose must be processed and used within the liver similarly to how alcohol is digested.  (G.46


Proteins (G.17) are made up of molecules called amino acids which, unlike the monosaccharides, can only be connected together in straight chains. The protein chain of amino acids may spiral like the DNA molecule of genetic material or bend in some other way rather than being perfectly straight, and it can then be folded into different 3-dimensional shapes and combined with other protein chains to form larger 3-dimensional shapes. The basic structure is straight though like a string of beads or a sentence of letters. 

     The monosaccharides can connect to each other in multiple places and form more complex shapes like a crossword puzzle of letters or a branching tree made up of letters. This difference is important for the immune system as the complex antigen/antibody recognition seems to be based on the language spelled out by the types of monosaccharides on the antigens found on the surface of cells. Antibodies are made by immune cells to help the immune cell recognize foreign proteins or mislabeled or defective human cells. Antigens and antibodies contain monosaccharides and proteins or lipids. The combined molecules are known as glycoproteins and glycolipids. The combination makes it possible for them to do more complex chemical functions within the body than a simpler protein, carbohydrate or fat molecule. (G.14)

Food Sources of Protein: Dairy products, eggs, meats, poultry, and fish provide all the essential amino acids that humans can not convert from other molecules. Grains, beans, peas and lentils, nuts and seeds, and other vegetables provide protein but most are missing a few of the essential amino acids that we need to consume from our daily diet. (G.17) Fruits and other vegetables also provide some protein but in smaller amounts. Avocado, dried figs, melon and nectarine, artichokes, broccoli, Brussel sprouts, corn, mushrooms, spinach and potatoes are slightly better sources than other fruits and vegetables. (G.23) (G.24)

  • The nine essential amino acids are:  histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. (G.21) Beans/ legumes and nuts/seeds and grains provide balance within a meal by providing some of each of the essential amino acids. Grains are good sources of methionine, tryptophan and cysteine while legumes/beans/nuts/seeds are lower in those amino acids except for soy beans and nuts/seeds which are a good source of tryptophan. Grains, nuts, and seeds are low in isoleucine and lysine while legumes/beans are a good source of them. (G.22)
  • Conditional amino acids  may not be able to be made during illness or stress and would be required from the diet for better function and health: arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine. (G.21)
  • Non-essential amino acids can be regularly produced in the body and include: alanine, asparagine, aspartic acid, and glutamic acid. (G.21)  Excessive amounts of aspartic acid and glutamic acid from dietary sources may have negative health effects due to their ability to increase activity within brain cells and are also known as excitotoxins. Mono-sodium glutamate and other seasoning ingredients are sources of glutamic acid and the artificial sweeteners Nutrasweet/Aspartame/Neotame are sources of aspartic acid.


Fats are also known as oils, lipids, and as essential fatty acids, or trans fats which may be formed during processing of other fats or found ins some animal products naturally. The artificially produced trans fats may increase heart disease risk and it is recommended to limit their use in the daily diet. Molecules of fats can be found as short chain fatty acids or long chain fatty acids which may be then be joined into small groups called triglycerides. Branched chain amino acids are also possible but the branching is somewhat different than the type formed by monosaccharides. 

     The chains of fats may include more or less hydrogen molecules. Saturated fats have more hydrogen molecules, monounsaturated fats are missing one hydrogen molecule and polyunsaturated fats are missing several along the chain. The point in the molecule without a hydrogen is more reactive. Saturated fats are more stable than polyunsaturated fats. Monounsaturated fats may be more helpful for reducing risk of heart disease while saturated fats may increase risk. However we do need a variety of the types as each type is involved in different ways throughout the body. Omega 3 fatty acids and omega 6 fatty acids are polyunsaturated fats that have important roles in health and help reduce risk of chronic illness. Phospholipids are a combination of a lipid with the mineral phosphorus. They are important for helping make flexible membranes and play a role in immune health and energy metabolism.  Phosphorus is also part of molecules used in energy production (ADP & ATP) and genetic structure, DNA and RNA (nucleotides) when combined with proteins or sugars. 

Food Sources of Fats: Avocado, coconut, coconut oil, olives and olive oil, nuts, seeds, and oils, butter, dairy products, egg yolk, meats, poultry, fish.

While all the sources have a mixture of specific types of fats some sources have more of one or two of the types:

  • Food Sources of Saturated Fats: Animal products such as butter, cheese, and other high fat dairy products; marbled beef and higher fat processed meats; palm oil and palm kernel oil; coconut and coconut oil. The effect on the body can vary based on the source while too much of any fat is a problem the coconut products have other healthy nutrients while the palm oil and palm kernel oil may promote increased insulin levels and increase appetite. The production of palm and palm kernel oil also may be worse for the environment and cause loss of wild animal habitat. (G.27)
  • Food Sources of Mono-unsaturated Fats: Olives and olive oil, canola, sesame, safflower and sunflower oils, peanut oil and peanut butter, almonds, avocados, cashews, peanuts, eggs, red meat, tea seed oil (Camellia seed). (G.33) (G.34)
  • Food Sources of Poly-unsaturated Fats: Nuts and seeds and oils made from them; salmon and shellfish (G.28).
  • Food Sources of Trans Fats: Margarine and other products made with hydrogenated oils such as coffee creamer,(G.35), commercial baked goods such as frosted desserts or cookies, biscuits, doughnuts, crackers, microwaveable breakfast foods, microwave popcorn, frozen pizza, fried fast foods, cream filled candies. (G.36)
  • Food Sources of essential Omega-3 Fatty Acids, including EPA and DHA: Fatty fish such as sardines, tuna, herring, lake trout, and salmon, omega 3 enhanced eggs, omega 3 fortified dairy products, and seaweed,(G.37), shellfish, (G.28) krill and krill oil, (G.38), and vegetarian sources that contain a precursor include flax seeds, walnuts, canola, soybean and walnut oils, beans and tofu and other soy foods, and leafy greens.(G.37)
  • Food Sources of essential Omega-6 Fatty Acids, including Gamma Linolenic Acid (GLA): Borage oil, black currant oil, hemp seed oil; butter made from milk from cows that were grass fed; spirulina/blue-green algae. (G.25)
  • Food Sources of Phospholipids and other phospho-nutrients: Hemp seed kernels and oil; Artemisia turanica/wormwood leaf; amaranth seed; asparagus; avocado fruit or the inner kernel, dried and powdered; beans/legumes; cardamom seeds and powder; carrots; celery stalks and leaves; cocoa beans and cocoa powder, baker's chocolate, dark chocolate and to a lesser amount milk chocolate and chocolate syrup; coconut; cumin seed/powder; fennel seed, flax seed, pine nuts; sesame seeds, pumpkin seed kernels, squash seeds; butternut squash and pumpkin; gingko leaf; grapefruit and orange juice with the pulp; Jerusalem artichoke (this is a root vegetable rather than a green artichoke); lettuce, spinach and mustard leaves and other leafy green vegetables and herbs; nuts/peanuts, cashews, walnuts; oats; okra seeds; onion root, leek leaves, garlic;  parsnip root; pomegranate seeds and pomegranate peel extract;rice, white or brown but the bran is the best source; rosemary; sorghum;  sweet potato or yam; buckwheat (a seed botanically that is not wheat and is gluten free); wheat. (G.26)   

Micronutrients - Minerals and Vitamins


Micronutrients are needed in smaller amounts within the diet and some can be stored by the body and reused so they may not be needed in the diet everyday as long as they are being eaten occasionally; while others can not be stored and are needed in the diet everyday. Micronutrients include vitamins and minerals. Minerals may be needed in slightly larger amounts or smaller amounts and the ones needed in smaller amounts are also known as trace minerals - because we only need them in trace amounts. Vitamins are grouped into fat-soluble vitamins which can be stored in the body and may not be needed in the diet everyday as long as they are included weekly or monthly depending on the nutrient. Water-soluble vitamins can not be stored and need to be included in the diet everyday for ideal health.


Food Sources of some important Minerals:

  • Calcium: dairy products and fortified substitutes made from almond, soy, rice or hemp. Sesame seeds, almonds and other nuts, seeds and beans. Canned salmon and sardines.
  • Magnesium: oat bran, beans, nuts, seeds, whole grains, leafy green vegetables, chocolate, and molasses.
  • Phosphorus: most foods contain this nutrient, particularly dairy and protein rich foods, also cereals, nuts and beans. An excess may be provided if carbonated beverages are used regularly. 
  • Potassium: all fruits and vegetables and juices are the richest sources, but animal products also contain some potassium.
  • Sodium: processed foods containing salt and added table salt are the main sources but use of "softened" water can also increase a person's daily intake of sodium.
  • Chloride: table salt and processed foods also provide the electrolyte, chloride. 
  • Iron: meat, poultry and fish and shellfish (G.28) contain a form called heme iron which is more readily absorbed. Vitamin C eaten along with whole grain or beans, nuts and seeds can help increase absorption of non-heme iron.
  • Iodine: iodized salt and processed food made with iodized salt. Seaweed and coconut products and any other produce grown near the ocean may contain more iodine than produce grown inland.
  • Selenium: selenium is also more available near coastal waters. Seafood and meat can be better sources and Brazil nuts provide more than other foods. Two Brazil nuts per day may provide the 200 mcg recommended for daily needs. Excess intake regularly may cause toxicity symptoms. One milligram or more per day may cause vomiting, loss of hair and nails and skin lesions. (Nutrition & Diet Therapy, 8th Ed.)
  • Zinc: shellfish, (G.28), beef, dairy products, nuts, beans, pumpkin seeds. (G.zinc
  • Copper: shellfish, (G.28); organ meats such as liver and kidney; cocoa and chocolate; beans such as lentils, nuts such as almonds, sunflower seeds, potatoes, asparagus and leafy greens; mushrooms, dried fruits such as apricots and prunes; blackstrap molasses, black pepper, and yeast. (G.29) (G.30) The modern diet may tend towards too much copper and not enough zinc and the two minerals need to be in balance with each other for optimal physical and mental health. Excess copper and deficient zinc is associated with mental illness symptoms.


Food Sources of some important Vitamins:

  • Thiamin (B1): fortified flour or rice, whole grains, pork, beans, nuts, nutritional yeast, eggs, cantaloupe, green vegetables.
  • Riboflavin (B2): Fortified cereal, milk, eggs, meat, fish, beans, nuts, and seeds. (G.riboflavin)
  • Niacin (B3): nutritional yeast, meats, red fishes such as salmon and tuna, grains and fortified cereals, beans and seeds, milk, green leafy vegetables, coffee and tea. (G.Niacin)
  • Vitamin B6: fortified cereal, barley, buckwheat, avocados, baked potato with the skin, beef, poultry, salmon, bananas, green leafy vegetables, beans, nuts, sunflower seeds. (G.Nutritive Value of Food)
  • Folate: Fortified cereal and rice, beans, black eyed peas, green peas, grains, asparagus, green vegetables, orange juice. (G.folic-acid)
  • Vitamin B12: shellfish, (G.28), fish, meat, poultry, eggs, milk, cheese, dairy products, Nutritional or Brewer's yeast. Vegetarians who don't eat dairy, eggs, fish or other meat products may need a supplement of B12 or nutritional yeast, a vegan food source of vitamin B12. (G.B12)
  • Vitamin C: many fruits and vegetables and fortified juices including green peas, cabbage, potatoes and citrus fruits.
  • Vitamin D: fortified dairy products or their substitutes made from almond, soy, rice or hemp. Salmon, sardines, mushrooms. And sunshine during summer months, 15-20 minutes several times per week.
  • Vitamin E: nuts, seeds, and oils made from nuts and seeds, peanut butter, avocado, asparagus, spinach and other leafy green vegetables, pumpkin, red pepper, mango, swordfish. (G.16)
  • Vitamin K and K2,  vitamin K1 (phylloquinone) and vitamin K2 (menaquinone): Vitamin K is found in leafy green vegetables such as kale, lettuce and spinach, broccoli, Brussel sprouts, cauliflower and cabbage, and smaller amounts in fish, liver, meat, eggs and grains. (G.31) Vitamin K2 is found in animal products such as meat and dairy foods and in fermented products such as Natto, (G.32),  Japanese traditional fermented soybeans, (G.45).  

Power & Control Wheel & Equality Wheel

Power and Control and Equality Wheels: handouts developed for helping victims of domestic violence and batterers learn how to recognize problem behaviors.The Power and Control Wheel was developed by the Domestic Abuse Intervention Programs (DAIP). An additional Equality Wheel was developed to help guide batterers and victims of emotional or physical abuse towards healthier ways to interact. 

Quality Control Programs

Quality Control Programs: a business term referring to a system of management designed to regularly review procedures and policies for effectiveness at providing high quality products and services for the company. Generally a Quality Control Officer or Manager will be designated.

Registered Dietitian

Registered Dietitian: an ancillary health professional who provides nutrition assessment and care planning for individuals and is trained in program administration and human resources management, and use of statistics and clinical research for assessing effectiveness of procedures and treatments. The Academy of Nutrition and Dietetics has a service for locating a nutrition counselor near you at the website (

G. Links & References.pdf

Instinct & Policy; Resources

Table of Contents

A woman looking at a laptop computer with a bottle of water, pile of books and a phone on the desk.

  • Chapters and Glossary section summaries & links, and a link for the book version of this site, Instinct & Policy: Effective Care and Best Practices for Promoting Health and Preventing Harassment and Discrimination. 

Table of Contents

G1. Art & Relaxation

A person's hand & chess pieces & surreal chessboard with a castle, a moat & drawbridge.

Time for a little rest and relaxation. Art can be therapeutic for its relaxing and meditative benefits and as a creative outlet. Art therapy can also be a useful tool for reaching the nonverbal feelings and ideas that might be troubling or exciting you - but wordlessly.

G1. Art & Relaxation

G2. Poetry & Prose

A mother is reading her young daughter a book, while they are sitting outside under a tree.

 Poetry and Prose, 

Writing stylishly for fun, 

- and for clarity. 

Haiku and confirmation bias and writing aids for pro's about prose.


G2. Poetry & Prose

G3. Relaxation & Stress

A serene closeup image of a waterlily floating on water with its reflection &  ripples showing.

  Information about Relaxation & Stress and oxidative stress is included in this very long section. It may be helpful if you suffer from an unresolved problem with chronic itch or other negative symptoms of inflammatory stress including migraines, psoriasis, IBS, TMJ, PTSD, and Dissociative Disorders

G3. Relaxation & Stress

G4. Autoimmune & Vit.D

A closeup image of a woman holding her fingers in a heart shape over her pregnant belly; sun glows.

  "What does stress have to do with autoimmune disease? or vitamin D? 

You want me to take a bath? 

Are you kidding me?

Answer: "No."

The body needs vitamin D and magnesium in order to protect against allergic sensitivity during pregnancy and throughout life.

G4. Autoimmune Disease & Vit. D

G5. Preeclampsia & TRP ch.

A newborn infant is yawning, a new mother is smiling with love. A closeup image.

"Baby on board," - words to treasure and sometimes to fear. Preeclampsia is a complication of pregnancy that can be life threatening for mom and baby. The condition can affect up to 8% of pregnancies and yet is not well understood -  overactive TRP channels may hold answers & solutions  for preeclampsia, IBS and other chronic conditions. This discussion of TRP channels is continued from G3. Relaxation & Stress

G5. Preeclampsia & TRP Channels

G6. Music & Movement


Music may soothe the savage beast and movement has been found by research to help reduce the negative effects of oxidative stress - the inflammatory condition that results from emotional or or other physical stress on the body. Add music & movement together for a fun way to reduce stress. 

G6. Music & Movement

G7. Fear & our Inner Child

A group of children are in costume, one is protecting others from a scary looking "wolf.".

 Who’s afraid of the big bad wolf?” 

Fear is a warning and so is pain. Explore your inner child and discover what childhood or more ancient fears may be lurking in your imagination and possibly holding you back from succeeding as an adult. 

G7. Fear & our Inner Child

G8. Chocolate Chip Cookies

A plate of cookies, chocolate chip & others in decorative shapes, one has a smiley face.

How could a book about gender roles and policy not include a chocolate chip cookie recipe? Comfort food can be made with more nutritious ingredients and are best eaten in moderation, but comfort sometimes needs an extra helping.

G8. Chocolate Chip Cookies

G9. Iodine & Thyroid

Sushi rolls, cut in colorful circles with Nori seaweed wrapper holding the rice rolls together.

Iodine is an essential mineral for the entire body and all of the endocrine glands, however it is so essential for the thyroid that the gland can preferentially take up iodine - so if there are low thyroid symptoms there may be low iodine too, or excess halides. (G9.halide

G9. Iodine & Thyroid

I. Introduction & Welcome

A seagull is flying over water with waves, a small bit of tree branch is showing.

 Welcome, a site dedicated to helping put effective care resources in the hands of patients and healthcare providers, and businesses and policy writers, in order to help promote better quality of life in an economic and timely manner. Links to the 12 Chapters are included as I share my professional and patient story and site dedications - to Viktor Frankl and to those who’ve lost loved ones to alcohol or drugs. 

I. Introduction & Welcome

I. Addiction or Starvation?

A graphic image of DNA in the spiral with the letters "DNA" and a test tube also visible.

Addictive behavior with alcohol, other drugs and food can involve a genetic difference in metabolism for some individuals. Use of foods or supplements that contain phospholipids or cannabinoids may be a safe way to help stop abuse of opioids or alcohol. If you are born unable to make chemicals required for life, that other people can make - it is starvation, & addiction is a search for food. Use of foods or supplements with phospholipids or cannabinoids may be a safe way to help stop abuse of opioids or alcohol.

I. Addiction or Starvation?