Johnny Belgium

 

  Click Here For A Link To My TikTok I try to post positive things. Have a magical day on this tiny struggling planet. 🧡🖖🌱💧

  Eating mostly plants is the most impactful choice you can make for the living planet, animals, your body, and your soul. If humankind went Plant Based, we would free up 75% of farmland, which in turn represents 50% of habitable land. If we eat less fish, the oceans will rebound. Multiple scientific studies prove that plant protein is as good at building muscle as animal protein. According to The Academy Of Nutrition And Dietetics, a well planned Plant Based diet can be healthy at any age.  If you eat mostly plants, you need to plan carefully and supplement: You need to eat plenty of: Legumes (Beans, Chickpeas, Greenpeas, Lentils, Soy Products | dried raw legumes need to be soaked in plenty of water for minimun 12 hours, then cooked for a minimum of 60 minutes),  Whole Grains (Whole Grain Bread, Whole Grain Pasta, Sweet Potatoes, Oats, Rice...) Vegetables, Dark Leafy Greens (Kale, Spinach, Arugula...), Mushrooms, Fruits, Nuts and Seeds, Herbs and Spices. You MUST take a ...

Voornamelijk planten eten is de meest impactvolle keuze die jij kan maken voor de planeet, dieren, uw lichaam en uw ziel. Als de mensheid enkel planten zou eten, dan zouden we 75% van de landbouwgrond vrijmaken, dat op zijn beurt 50% van het bewoonbare oppervlakte van de planeet vertegenwoordigt. Als we minder vissen eten dan kunnen de oceanen recupereren. Meerdere wetenschappelijke studies bewijzen dat proteïne van planten even goed spieren kan bouwen als proteïne van dierlijke  producten. Volgens The Academy Of Nutrition And Dietetics kan een goed gepland plantaardig dieet gezond zijn op elke leeftijd. Als je voornamelijk planten eet moet je zorgvuldig plannen en supplementen nemen. Je moet veel eten van de volgende categorieën: Peulvruchten (Bonen, linzen, Kikkererwten, Erwten, Soja Producten | droge rauwe Peulvruchten moeten minstens 12 uur weken in veel water, afgespoeld worden, en minstens 60 minuten koken) Granen (Volkoren Brood, Volkoren Pasta, Zoete Aardappel, Havermout, R...

 Source:  https://www.ewg.org/foodnews/summary.php Pesticides have been linked to Parkinsons Disease, Bloodcancer... and other outcomes you might like to avoid for you and your loved ones.  Our food comes from all over the world. Meat and other Animal Product also contain Pesticides. PLANT FOODS WITH THE LEAST PESTICIDE RESIDUE (in order of least to most): Pineapple Sweet corn (fresh and frozen) Avocados Papaya Onions Sweet peas (frozen) Asparagus Cabbage Watermelon Cauliflower Bananas Mangoes Carrots Mushrooms Kiwi PLANT FOODS WITH THE MOST AMOUNT OF PESTICIDE RESIDUE (in order of most to least): Spinach Strawberries Kale, collard and mustard greens Grapes Peaches Cherries Nectarines Pears Apples Blackberries Blueberries Potatoes Bell Peppers (Paprika) and Hot Peppers Green Beans 🧡🖖🌱💧

Herbs are the leaves of plants. Spices are the non-leaf parts of a plant, such as roots, barks, flowers, and seeds. WHICH HERBS AND SPICES GO WITH WHICH VEGETABLES? Acorn Squash: sage, cinnamon, nutmeg, vanilla, and mint Arugula: garlic, basil, mint, dill Asparagus: ginger, dill, fennel seeds, mint, tarragon Beets: ginger, cardamom, cinnamon, rosemary, chives, thyme Bell Pepper: parsley, garlic, cilantro, basil, thyme, turmeric, oregano Bok Choy: ginger, garlic, mint, cayenne pepper Broccoli: dill, garlic, coriander seed, ginger, chili pepper Brussels Sprouts: garlic, cayenne pepper, cinnamon, smoked paprika, chili powder Butternut Squash: cinnamon, nutmeg, cloves, allspice, sage, rosemary, vanilla Cabbage: garlic, smoked paprika, cayenne pepper, celery salt, dill, tarragon Carrots: dill, ginger, garlic, rosemary, parsley, tarragon, cumin, curry, nutmeg, turmeric, cinnamon, fennel seeds, cilantro, mint Cauliflower: garlic, cumin, chili powder, rosemary, parsley, mint, turmeric Celery: ...

The following is my ultimate Plant Based Hack: Simple Beans&Greens Soup. The outcome of 10 years of mistakes. I had to gain a lot of experience to end up with something very simple and easy. Beans&Greens Soup make healthy plant based living low effort. I always have this in the fridge, and it’s part of my daily routine. !WARNING! Eating mostly whole plants is one of the best choices you can make to minimize the harm you do to our fellow animals, your body and the wildlife on this tiny dying planet. But you need to plan carefully and supplement. You need to eat a wide variety of Whole Grains, Legumes (Beans, Lentils), Dark Leafy Greens, Vegetables, Fruits, Nuts&Seeds, Herbs&Spices. You need to supplement. I take a multivitamin that includes Vitamin B12, Vitamin D, Vitamin A, Zinc, Selenium, Iodine... and an algea sourced Omega 3 DHA and EPA supplement. Check out veganhealth.org and subscribe to their newsletter to get plant based nutrition advice from actual qualified p...

This post is a summery of work by neuroscientist Wolfram Schultz via Nate Hagens . Wolfram measured dopamine neurons in monkey's during reward learning experiments. The monkey's would learn to receive a fruit juice following a light or sound que. When the reward was unexpected, the dopamine would surge. The next time, the dopamine would be triggered at the light or sound que. Not at the reward itself. If the monkey did not get a reward after the que, it would experience a dip in dopamine. A punishment. The key insight is: dopamine is the difference between expected reward and actual reward. And they fire most when reward is better than expected. Stop firing when reward is matched with expectations. Decrease firing when the reward worse than expected. Dopamine is a prediction-error system that drives learning and motivation, as opposed to just a pleasure button. We become tolerant to positive curcumstances. Surprise is more rewarding. Dopamine is training us to learn and seek ou...

Tegenwoordig maak ik een minimalistische soep met: Peulvruchten (Bonen, Linzen, Kikkererwten, Erwten | rauwe droge peulvruchten moeten minstens 12 uur weken in veel water, afgespoeld worden, en minstens 60 minuten koken) Donker Bladgroen: bvb Spinazie, Rucola Één groente. Smaakmakers: boullion blokjes (zout), Olie, Peper, Azijn, Lookpoeder, Ui. En één kruid. Ik heb een site ontdekt die ik nu gebruikt om te kiezen welk kruid ik bij welke groente zal doen. Typ uw groente in de zoekfunctie van deze site: https://www.vanbeekumspecerijen.nl 🧡🖖🌱💧

  https://thescientificyou.com/ Instead of getting health advice from uneducated randos like me.

 

You may have noticed I've been on a doom binge. (now removed from my blog) I get a thrill from bad news. It's impulsive. Little packets of dopamine. But doomer shit does make me lose hope, and then I tend to live for the moment, drop my discipline, and I gained 3kg in two weeks. I can feel it around my waste. We need hope. But realistic hope. We will have to sacrifice. Not try to save our lifestyle. Nevermind, reality will force us to shrink. The sooner, the better. Bad things will happen. Things will get uncomfortable. But we can build a low footprint society, where people are happy anyway. Eat mostly plants. https://veganhealth.org/ Drink tapwater. Go carfree. Have small families. Don't fly. Co-house to share the heating/cooling and your joy and sorrow. Live sober and minimalist. Embrace the struggle. Accept discomfort. Face reality. Give to charity. Your money decides what people do. Will they make cocktails, or preserve nature? Your choice. Make friends. Make love. Danc...

Make no mistake: I'm full of shit. It takes decades of studying to know something about something. And I have never studied. Science isn't done on blogs, podcasts and YouTube videos. It's not done in newspapers either. These are all just stories and talking points. Letters on a screen. A talking head. Science is done in scientific papers. 99% of us are not qualified to judge them. It takes decades of experience. I know almost fuck all about climate science, vaccines, nutrition, banks, politics,... I just have a religious ferver to share my stories. But it's just more 'BAGGER'. More crap on servers. The only true thing I can share is my personal story, and even that is an approximation at best. Too Much Information

NATE HAGENS His YouTube Channel His Website Nate attemps to understand The Global Human Superorganism through the lens of Psychology, Resources, Economics, Ecology... He predicts A Great Simplification when civilization hits the physical limits of the planet. The Big Shrink is coming. Time to prepare. SIMON MICHAUX His Website Professor Simon Michaux works for the government of Finland and is a mining and materials engineer. He calculated that The Green Transition is physically impossible and proposes The Purple Transition instead. ART BERMAN His Blog Art Berman is a petrolium geologist and thinks oil supply is going to decline. He cares about nature and takes a system wide view. THICH NHAT HANH Website Of His 'Plum Village' Community Plum Village YouTube Channel Thich Nhat Hanh is a Zen Master and he and his Monks and Nuns will teach you How To Be. You can find his 'Dharma Talks' on YouTube. He has helped me through many difficult phases with his simple but profound in...

It is very easy to become defecient in numerous nutrients if you eat mostly plants. To plan your Plant Based Diet, please read this website written by actual dieticians!: https://veganhealth.org/ Don't be a dumbass. Don't get your health advice from randos like me on social media. peace 🖖✌️🧡🌱

Stop getting your health advice from randos like me on social media. Instead, subscribe to the email newsletter of The Cleveland Clinic: https://my.clevelandclinic.org/health-essentials-newsletter Instead of getting brainrot on your lunch break, get healthy. Life Long And Prosper My Friend  🧡🌱🖖 peace

If I stay up past 21h00 (9pm) I get an overwhelming hunger attack like clockwork. It doesn't matter if I'm already full. And sometimes I get a bad feeling. Like when I make a social gaffe. For instance, recently a female friend hugged me, and I lifted her off the ground in a bear hug. I was cringing afterwards, worried I overstepped a boundary. With Mindfulness, you can make Cravings and Bad Feelings go: poef (gone). When you feel overwhelmed, welcome that feeling, and sit with it. Say to the feeling: "Hello there, I will take care of you". Do not run from a bad feeling. Do not push it down. Do not react to it either. Do not indentify with your feeling. Remind yourself: "This feeling is not who I am". Experience your feeling with awareness, curiosity and objectivity. Accept that it is there. Often, when you look into your feeling, you will realize that it is not substantial, and it will dissolve. If a storm is brewing in your mind, or a harmful urge is trigg...

I weighed more than 120kg, was addicted to Cigarettes, Alcohol, Weed, Junkfood, Social Media. I had high Cholesterol, Fatty Liver and was Pre-Diabetic. I was home on disability. Now I weigh 89.5kg, my Bloodwork is healthy and I'm working. What helped me a lot to stay motivated is watching YouTube videos every day of Health Science and testimonials of Addicts. There is a proverb in Dutch: "Out Of The Eye Is Out Of The Heart". It's more about relationships, but you can also say that if you don't constantly remind yourself of your goals, you might forget, and fall into a bad routine. peace ✌️ 💜 

Nonkel Jan's Gezonde Ghetto Kooktechniek :-) 1. Gezond Eten Kort Samengevat Eet echt eten. Voornamelijk planten. Niet te veel. Vermijd calorierijk fabriekseten vol met Suiker, Vet en Zout. Eet natuurlijke producten. Vermijd Rood Vlees: Lam, Varken en Koe. Vermijd Alcohol. Als je weinig Dieren Producten eet, dan moet je goed op uw voeding letten, en supplementen nemen. Uit mijn blog: If you eat mostly plants, you need to supplement! The supplements you have to take are Vitamin B12, Omega-3 EPA and DHA and Vitamin D3. The rest can be done with a complete diet. Obey the daily recommendations of supplements. Get your blood tested regularly for deficiencies specific to eating mostly plants. Eat meals that consist of: 1/4 Whole Grains: Oats, Buckwheat, Spelt, Wheat, Barley, Rice, Quinoa, Bulgur, Farro, Millit, Whole Grain Pasta, Whole Grain Bread, Sweet Potatoes,... 1/4 Pulses: Lentils, Chickpeas, Beans, Green Peas, Soy Products,... (Pulses are the edible seeds of the Legume plant) 2/4 V...

I believe moderation is a lie. For me at least. I learned that the hard way. If you want to quit an addiction, you have to say goodbye to that habit forever. But being too ambitious about your new resolutions can paralyse you.  When I was fat, for a period there I took long walks. Even though my foot hurt, probably from my weight. Then my brother wanted to do "De Dodentocht": a Belgium-famous 100km 24 hour walk, and do it before my 95 year old grandfather died. My grandfather was an avid walker, and had done that challenge multiple times. Even as a pensioner.  I decided to enroll as well (€60), with the ambition to loose the weight in time, and then just stopped walking. I think because the task was too daunting. I didn't do the walk. My brother, skinny, was at the start. He made numerous mistakes that he was warned about. His walk was hell. It was raining buckets and his feet were wet for instance. He was carrying bottles of water that weren't necessary. Wrong shoes....

  Click here to read my short guide on how to lose weight without getting hungry. (no profit motive) Read my blog for short and sweet stories about sobriety, mindfullness, happiness, eating whole foods, psychedelics... and more. (no profit motive) Good luck on your journey! If I can do it, so can you! 🖖💜🌱 peace

Motivation is really important in making good choices in the present moment. I used to be cynical (stupid) and rejected this idea. But it finally got through to my thick head. Willpower is more a matter of insight, tricks and tools, than of fighting your own mind. One of those tools is a strong motivation. One trick to be motivated is to think of the person you will become in 5 or 10 years. Every 7 years, all your body’s cells are replaced and you are a different person. You must be kind to that person, who is not you anymore. If you wouldn't harm a random person on the street, you shouldn't harm the new person you will become. Give future-you the best chance possible. As an act of kindness towards a fellow human.  Become aware that you are making choices every day. Those choices, every single one, will determine the life of future-you. When you are about to engage in harmful behavior, including alcohol, nicotine and junkfood, think of yourself in 10 years time. Choices become ...

Written for the nicest girl from Brussels I know. ❗️For plant based nutrition advice, don't turn to a rando like me. Instead, check out the following website by actual dieticians that studied and got a diploma:  https://veganhealth.org/ ❗️WARNING ❗️: If you eat mostly plants, you need to plan carefully and supplement.  You need to eat plenty of legumes (Beans, Chickpeas, Greenpeas, Lentils, Soy Products | dried raw legumes need to be soaked in plenty of water for minimun 12 hours, then cooked for a minimum of 60 minutes), Whole Grains, Vegetables, Dark Leafy Greens, Mushrooms, Fruits, Nuts and Seeds, Herbs and Spices. You need to take a multivitamin that includes Vitamine B12, Vitamine D, Vitamin A, Calcium, Zinc, Selenium, Iodine… Also take an algea sourced Omega 3 DHA and EPA supplement. Do not exceed the daily recommendations of supplements! If you are not used to eating lots of fiber, introduce whole plants into your diet slowly, to give your gut bacteria time to adjust. B...

!WARNING!: If you eat mostly plants, you need to plan carefully and supplement. You need to eat plenty of legumes (Beans, Chickpeas, Greenpeas, Lentils, Soy Products | dried raw legumes need to be soaked in plenty of water for minimun 12 hours, then cooked for a minimum of 60 minutes), Whole Grains, Vegetables, Dark Leafy Greens, Mushrooms, Fruits, Nuts and Seeds, Herbs and Spices. You need to take a multivitamin that includes Vitamine B12, Vitamine D, Calcium, Zinc, Selenium, Iodine… Also take an algea sourced Omega 3 DHA and EPA supplement. Do not exceed the daily recommendations of supplements! If you are not used to eating lots of fiber, introduce whole plants into your diet slowly, to give your gut bacteria time to adjust. Be aware that you may need to avoid certain plants that you are alergic or intolerant to. Only use stainless steel or glass cookware. Aluminium, copper or non-stick pots and pans leech toxic chemicals into your food. Use stainless steel or wooden utensils. Plast...

I am sober 126 days, after about 3 years of struggle, trying to quit. Sobriety is the ultimate high. My mind is working much better. I feel great, and motivated, now that I am not chemically messing with my reward circuits. Being sober, I recognize my own previous Junkie Logic in my friends. One thing in particular is that they cannot imagine never getting high or drunk again. So they come up with all sorts of tricks and rules to try and moderate. Only the weekends. Only at parties. Only once per month. I know someone who keeps their stash at another addicts house, to create a barrier, thereby exposing their friend to their addiction, when they end up showing up at their place several times per week. And it's all steaming BULLSHIT. It's Junkie Logic. They all fall off the wagon eventually. A friend said not long ago that they were going to quit for a month, after having psychotic symptoms. A week later they said they used again, but it's okay, "they have it under contr...

Don't get your medical advice from randos like me! For advice on eating Plants from actual dieticians, check this FREE website:  https://veganhealth.org/ If you eat mostly plants, you need to supplement! The supplements you have to take are Vitamin B12, Omega-3 EPA and DHA and Vitamin D3 . The rest can be done with a complete diet. Obey the daily recommendations of supplements. Get your blood tested regularly for deficiencies specific to eating mostly plants.  Eat meals that consist of: 1/4 Whole Grains: Oats, Buckwheat, Spelt, Wheat, Barley, Rice, Quinoa, Bulgur, Farro, Millit, Whole Grain Pasta, Whole Grain Bread, Sweet Potatoes,... 1/4 Pulses: Lentils, Chickpeas, Beans, Green Peas, Soy Products,... (Pulses are the edible seeds of the Legume plant) 2/4 Vegetables including Dark Leafy Greens (Arugula, Kale, Sprouts,...), Mushrooms and a little bit of Seaweed for the Iodine.  Use Herbs&Spices. As desert or a snack eat Fruits and Nuts. Click here for my complete guide...

Two LSD trips, years apart, and the Pixar movie Coco, gave me the insight that cynicism kills the love in my heart. Years ago I was going to watch the Pixar movie Coco during the peak of an LSD trip. But we watched the beginning and I deemed it 'too happy' and vetoed it. We switched it off. For years I was a cynical doomer. I would bathe my mind in bad news and make cynical jokes. Cynicism gave me pleasure. I wanted civilization to crash. I didn't see the good in people. I rejected positivity and optimism. I wasn't depressed, though. But I made others unhappy with my negativity. Then some 5 years after switching off Coco, I gave the movie another shot, again on LSD. Psychedelic means "The Mind Manifested". On psychedelics, you can become aware of how your minds works. Watching the beginning of Coco again, I realized that "Cynicism Kills Love". I felt it. The mechanism was laid bare by Lucy. I realized I had to open my heart for the sentimentality of ...

Things from my past keep surfacing in my mind. More often than not, unpleasant things. Things someone did to me, or things I did to someone that make me feel guilty and cringe. Often these actions were words. These things will only go away when your mind goes or you die. However, with mindfulness, you can learn to carry them with you. Instead of letting them drag you down.  Split yourself in two, when unpleasant thoughts surface. Split into the storm, and an observer of the storm. Experience your negative thoughts and emotions with the energy of curiosity instead of fear. When you become aware that your thoughts and emotions are excited, stop and ask yourself: what is this mind formation? Don't push it down. Don't try to run from it. But don't identify with it. Don't engage with it. Say to yourself: these thoughts and emotions don't define me.  Take your mind to the present moment: to your breath, your body and your senses. Let the storm in your mind float away. Tra...

You can choose to live a life of intentionality, of mindfulness and awareness, instead of living life on autopilot, lost in thought loops about the past or the future. People take numerous actions every day that decide the difference between living to a healthy old age, or dying prematurely, or worse, becoming handicapped. Some unhealthy actions build up over time. Like eating too many calories, too much bad saturated fat, too much salt, too much not-moving-your-body, too many short nights of sleep...  Some actions are more like a lottery. For instance, 60% of cancers are due to lifestyle. (10% inhereted, 30% environment) Tabacco, alcohol, processed meat and red meat cause cancer. Every time you expose your cells to these poisons, could be the time you cause the DNA mutation that triggers cancer.  It could be the very first cigarette you smoke, or the 100 thousandth cigarette that gives your body cancer. Every drink of alcohol could also be the one that gives you cancer. Or ev...

When I got diagnosed with schizophrenia, it became my new autistic obsession. I would infodump on people about the major psychotic episode that led to my diagnosis. The schizophrenic author of the book "The Center Cannot Hold" said it didn't define her, and I disagreed. It does explain who you are, I thought. But I now think that's a mistake. Mental Health diagnosis are clusters of symptoms that suggest a certain treatment is needed, as opposed to another one. I am not experienced enough to know if this is the correct approach. Different diagnoses often have overlapping symptoms. Psychosis,  for instance, is a symptom of many different diagnoses. I started thinking I might be something because of Valerie. She had a borderline diagnosis, according to her father on a chat with my brother. I thought I might be narcissistic because of my black and white thinking at the time. I didn't want to flatter myself with a more fashionable diagnosis. I thought I might be border...

My Mind Works Better.  My memory and concentration is much improved. I am present. I am witty and funny. I don't repeat myself. I'm adaptable. I'm creative and motivated. I feel and understand much deeper. I have the best words. I Enjoy Life More.  If you don't dampen your feelings with drugs (including alcohol and nicotine), you enjoy the simple things in life. You enjoy what is most important: other real life living creatures and plants. I love small talk with my neighbors. I love banality. I love living every moment. My Stress Is Much Lower.  Because of tolerance, which is the brain seeking out a baseline (homeostasis), drugs (including alcohol and nicotine) are not only the cure to your chronic stress and depression, they are also the cause of your stress and depression. Your brain adapts to being high or drunk, and the moments you are sober, you will be dysregulated. You need your drugs just to feel normal. After a few months of sobriety and withdrawal, you will fe...

Artists who have completed a work, often fall into a depression. As if they have no purpose, now that they have achieved their goal. I heard a proverb, I think from Vietnam, that says "When you are on a mountain, and you see another mountain in the distance, you want to be on that other mountain." I'm probably butchering it. I was with friends on a mountain in Albania, and indeed, they saw another mountain in the distance, and risked their lives to get there. I had to think of the Vietnamese saying. I stayed behind while my brain was giving me all sorts of scenarios that they had fallen to their deaths. I tried to just enjoy the waterfall I was at. No one died, but they did encounter dangerous situations. I would have frozen in fear. Thich Nhat Hanh says of walking meditation, to realize with every step "I have arrived, I am home". Enjoy the present moment. Don't live in an unreliable past or a hypothetical future. Just enjoy the journey. Brazilian writer Pa...

This is the story of the year I spoke to God. Schizophrenia is still somewhat of a mystery. I had a psychotic episode when my dog froze to death at my mother’s place. I hadn't even touched alcohol then. When Valerie died.  I hadn't touched drugs then. I had a psychotic episode when I tried to bring down capitalism with internet comments. That coincided with quitting weed. I had one when I was on the green stuff, at a time when I had a new boss who was a bully. There is some suspicion that schizophrenia is an autoimmune disease. Basically your immune system attacks your brain as if it's an enemy invader. The Keith Flint episode coincided with quitting weed again. My best friend and dealer had a psychotic episode, so I lost my hook up. He had started messing with his anti-psychotic medication, because he felt a little high when he didn't take them. When he was in the psychosis, he kept taking acid and XTC, smoking weed all day, and was out of control. He was unreachable a...

They think Buddhism is 2500 years old, having started in India. It's illuminating to hear monks like Thich Nhat Hanh speak about psychology of thousands of years ago, and realizing that nothing much has changed about the human condition. For how awesome our minds are, they are also a mess. Everyone is a unique snowflake, but we also go through similar states, even 2500 years ago. Samantha means to stop, to be calm, to be awareness. Vipassanā means to gain insight, to see reality. Stopping and ordering your thoughts and emotions will help you immensely. We are constantly stimulated, constantly reacting and thinking. We will suddenly feel stress or insecure because of a thought. A thought will make us upset at someone over nothing. We start arguing in our head. Sometimes we need to stop and nurture our mind. Go for a walk, don't play music and stop and be with your mind. Switch off the tv, put the phone out of reach, and work through your shizzle. We need watch our thoughts with ...

❗️Warning!!!: If you eat mostly plants, you need to plan carefully and supplement! Click here to read my complete but concise guide to eating mostly plants.  Or don't get your nutrition advice from a rando like me, and read this FREE website instead:  https://veganhealth.org/ You need to at least supplement vitamin B12, vitamin D3 and Omega-3 DHA and EPA. Don't worry, the cave people took them as well. 😉 Obey the daily recommendations for supplements. Don't take supplements willy-nilly. You can poison yourself with supplements. The following link is an excellent resource for health related topics:  https://www.mayoclinic.org/ This post is the culmination of 10 years of research and development. For free, from me to you. 🤲 ULTRA SHORT VERSION: Make a one pot dish with: A Flavor Base, 1/4 Whole Grains, 1/4 Legumes, 2/4 Vegetables including Dark Leafy Greens, a little bit of Seaweed and Mushrooms, use Herbs&Spices, as desert or snack Nuts and Fruit. Drink Water, Decaf ...