Daniela's Research Resources

Dietary Research Methods homepage

Data from the USDA allows researchers to track the exact amount of substance in 65 nutrients. 

Measured in μg (micrograms)

Vitamin A as retinol activity equivalents (μg)
Retinol (μg)
Carotenoids:
   Carotene, alpha (μg)
   Carotene, beta (μg)
   Cryptoxanthin, beta (μg)
   Lycopene (μg)
   Lutein + zeaxanthin (μg)

Vitamin D (μg)(added 2007-2008)
Vitamin K as phylloquinone (μg)

Folate, total (μg)
Folate as dietary folate equivalents (μg)
   Folic acid (μg)
   Food folate (μg)
Vitamin B-12 (μg)
   Added vitamin B-12 (μg)(added 2003-2004)

Selenium (μg)

Measured in mg (milligrams)

Cholesterol (mg) 

Recommended max: 300 mg

Vitamin E as alpha-tocopherol (mg)
   Added vitamin E (mg)(added 2003-2004)

Vitamin C (mg)
Thiamin (mg)
Riboflavin (mg)
Niacin (mg)
Vitamin B-6 (mg)

Choline, total (mg)(added 2005-2006)
Calcium (mg)
Iron (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)

recommended max: 2400 mg
Zinc (mg)
Copper (mg)
Selenium (μg)
Caffeine (mg)
Theobromine (mg)

Measured in g (grams)

Protein (g)

Individual fatty acids:

    4:0 (g)

    6:0 (g)

    8:0 (g)

    10:0 (g)

    12:0 (g)

    14:0 (g)

    16:0 (g)

    18:0 (g)

    16:1 (g)

    18:1 (g)

    20:1 (g)

    22:1 (g)

    18:2 (g)

    18:3 (g)

    18:4 (g)

    20:4 (g)

    20:5 n-3 (g)

    22:5 n-3 (g)

Carbohydrate (g)

Fat, total (g)

Alcohol (g)

Sugars, total (g)

Dietary fiber, total (g)

Water (moisture) (g)

Saturated fatty acids, total (g)

Monounsaturated fatty acids, total (g)

Polyunsaturated fatty acids, total (g)

WHAT THIS MEANS: This list is by no means complete. This is just a nutrient list to scale by the recommended daily weights.  

This list was compiled by the World Health Organization called FNDDS At A Glance - FNDDS Nutrient Values

https://docs.google.com/spreadsheets/d/1QB5FOoZDuXL_hLjiCUHWyXPAPkZytXcb/edit?usp=sharing&ouid=101431210924931170561&rtpof=true&sd=true

Tree City USA: Deep Roots for National Recognition

 Tree City USA | Arbor Day Foundation

Hello everyone and welcome back to the Zen Garden blog. 

Today's topic is a national recognition program established by the Arbor Day Foundation called Tree City USA. If you've traveled through certain communities across the United States, you may have noticed signs that say Tree City USA. At first glance, it might seem like just another municipal designation, but that sign actually represents a community's commitment to responsible urban forestry and environmental stewardship. 

Founded in 1976 by the Arbor Day Foundation, the Tree City USA program recognizes cities and towns that make a sustained effort to plant, protect, and maintain public trees. Today, thousands of communities across all 50 states participate in the program, reflecting the growing recognition that healthy urban forests are an essential part of a healthy society. 

Kevin Trudeau's "Top-Secret" High Blood Pressure Cure

Hello Everyone,

A while back, I came across a book that someone was about to throw away. Instead of letting it disappear into a donation pile, I decided to take it home and read it. The author was Kevin Trudeau, best known for his book Natural Cures "They" Don't Want You to Know About.

Whether you agree with his views or not, the book challenged me to think more critically about health, nutrition, and the information we receive from mainstream sources. More importantly, it sparked a personal journey of research and discovery that led me down one of the deepest rabbit holes I've ever explored.

Only Leaders Beyond This Point

CALLING ALL LEADERS 

When people think about starting a nonprofit, they often focus on numbers—website visits, social media followers, likes, and shares. While those things can be helpful, they are not the true measure of success for Zen Garden. 

At this stage, Zen Garden is still growing. Like a seed planted in fertile soil, the vision is clear, but much of the work remains ahead. We are building the foundation for an organization dedicated to empowering leaders to raise environmental awareness within their communities.

Do You Ever Feel Like A Firework... Full of Heavy Metals? 

The morning after a large celebration with fireworks in the sky, there is a lingering haze of particulates circulating the troposphere- the lower layer of the atmosphere that we breathe. Although the colorful spectacle only lasts 30-60 minutes, the chemicals released during the combustion will remain until the ecosystem regenerates itself. The following is a comprehensive list of the particles that linger in the sky after 4th of July in the United States: 

The Chemical Language of Life: Understanding Terpenes

A Master Introduction to Nature's Molecular Communication System

---

Introduction

Walking through a pine forest after rain. Peeling an orange. Crushing a sprig of rosemary between your fingers.

What you're experiencing is not merely an aroma.

You are having a first-hand encounter with one of nature's oldest and most sophisticated communication systems: terpenes.

Terpenes are the molecular signals that create a balance of biodiversity on this planet; they guide pollinators to flowers, warn neighboring plants of danger, attract predators that attack herbivores, regulate growth and development, and help organisms interact with their environment. Modern research has identified more than 55,000 terpenes and terpenoids, making them the largest and most diverse class of natural products known. They occur throughout plants, fungi, bacteria, marine organisms, insects, and animals, including humans.

For centuries, humans viewed terpenes primarily as fragrances and flavors. Today, we have developed a deep understanding of their role in our environment. They are ecological signals, the active compound in pharmaceuticals, hormones, and biochemical messengers.

The same chemistry responsible for the scent of a pine forest also contributes to antimalarial drugs, antibiotics, cancer therapies, plant hormones, and steroid hormones circulating in the human body.

Terpenes are not simply abstract molecules.

They are the chemical language of a biodiverse world.

---

From Traditional Medicine to Modern Pharmacology

Ancient Observations Before Modern Chemistry

Long before anyone understood molecules, enzymes, or atomic structures, people recognized that certain plants produced specific effects.

Ancient healers did not know terms such as:

• α-Pinene
• Limonene
• Artemisinin

Yet, they understood that certain plants possessed distinctive medicinal properties.

Across the ages, plant-based medicines formed the foundation of healthcare for thousands of years.

Now we can attribute the plant's healing properties to specific terpenes- No need to consult the town shaman or local witch clan for a cure. 

The following are classic examples of a wide variety of terpenes found in the natural world today.

From Forest to Lungs - The Alpha-Pinene Effect 

There are over 30,000 known terpenes in nature—so what makes alpha-pinene stand out?

If you’ve ever walked through an evergreen forest and paused to take a deep breath, you’ve already experienced it. That sharp, refreshing scent of pine needles filling your lungs is not just a smell—it’s a biological interaction

This biological interaction is the result of volatile monoterpenes being released into the atmosphere and inhaled into the lungs. Alpha‑pinene is a bicyclic monoterpene hydrocarbon (C₁₀H₁₆), classified as a lipophilic, volatile organic compound (VOC). Its volatility allows it to rapidly evaporate and enter the respiratory system, where it can interact with biological pathways. [pubchem.nc...lm.nih.gov]

Alpha-pinene is one of the most abundant terpenes on Earth and is responsible for that signature forest aroma. It is found in a wide range of plants, including pine trees, rosemary, basil, parsley, citrus peels, and cannabis. [leafly.com], [cannovia.com]

Simple Habits That Can Transform Your Health

Hello Fellow Zen Masters,

If you are reading this, you have already taken the first step toward optimizing your health. That awareness alone is powerful.

As a former chemistry student, I’ve always been fascinated by nutrition—specifically, what we put into our bodies and how it affects our internal balance. I pay close attention to the compounds, the dosage, and how everything I consume interacts with my body’s homeostasis.

As conscious, organic beings, we are constantly in a state of change. This ongoing process—our metabolism—allows us to respond to our environment, shift our internal balance, and influence how we feel and function day to day. Even small adjustments can create noticeable shifts in our nervous system, energy levels, and overall well-being.

Today, I want to share a few simple habits that have made a real difference in my own life. These tips may seem basic, but sometimes the simplest changes are the most powerful.

How to Increase Your Daily Selenium Intake

Brazil Nuts: A Simple, Powerful Source

Brazil nuts are one of the most concentrated natural sources of selenium.

• Just one Brazil nut contains approximately 90–100 micrograms of selenium
• The recommended daily intake is about 55 micrograms

That means a single nut can meet—and even exceed—your daily needs.

---

Why Selenium Matters

Selenium is an essential trace mineral that plays a key role in the body.

It supports:

• Thyroid function
• DNA production and repair
• Antioxidant activity

Selenium works through compounds called selenoproteins, which help protect cells from damage and support overall balance in the body.

---

How to Prepare Brazil Nuts for Better Absorption

One simple way to improve digestibility and mineral availability is by soaking them.

Step-by-Step:

1. Choose high-quality nuts

• Opt for organic Brazil nuts when possible

2. Soak overnight

• Place nuts in a bowl or cup
• Cover completely with water
• Add a pinch of sea salt

3. Let sit overnight

• This helps reduce natural compounds like phytic acid

---

Next Day: Drying

After soaking:

• You can freeze them, or
• Place them in a dehydrator (or low oven) until fully dry

This step helps preserve them and improves texture.

---

Final Thoughts

Brazil nuts are a simple way to support your selenium intake—but moderation is important.

Because they are so rich in selenium, 1–2 nuts per day is usually enough.

As with everything in nutrition, balance is key. Small, consistent habits can make a big difference over time.

Disclaimer: This article is for educational purposes only and is not medical advice. Consult a qualified healthcare professional before making health decisions.

Health Sources

 https://www.reddit.com/r/coolguides/s/SXgsoThzjR

Disclaimer: This article is for educational purposes only and is not medical advice. Consult a qualified healthcare professional before making health decisions.

Oregano Oil: How it Increases Oxygen Levels in the Brain

Hello readers, 

    Today, I would like to address something that has been brought to my attention just recently. In recent times, I have been enjoying producing a few beats of my own as a hobby. Only recently I have gained the courage to rap over my beats. Once I started, I noticed that my breathing wasn't allowing me to fully portray my intended intonations, thus not expressing myself fully in my own songs. In shorter terms, I was out of breathe by the fourth bar. I was discouraged; I said, maybe if I stand up I could breathe better because I would be extending my spine. But no, sadly I was not getting away with a quick fix this time.

    By this time, I was worried that I would never be able to reach the levels of possibly performing a song if I ever were to go in that direction. I practiced the saxophone in high school, and even had chorus and sung in the church choir (not very well, though lol)- point is, I have the theoretical training for it but I thought maybe it's because I have smoked so much throughout my life. I wondered how Kanye West, Drake, and especially Beyonce can sing on stage for hours without losing their breath- I know they smoke. I even started googling Nicki Minaj breathe work techniques. At least I was persistent. Overall, I realized that no matter how many times I chanted, meditated, and did breathe techniques, there was something in the air that was not allowing me to fully absorb oxygen as I need.

    In the long run, I have been aware that brain oxygen levels are critical to our human development. I also know that the air today is not exactly outstanding unless you live in Washington State or in the woods somewhere with an abundance of trees in your backyard. It's almost like today's world is designed to go against a human's best nature. I'm not saying we all need 10 acres of forests just to live better, but when we visit a hospital, the first thing they check is our blood oxygen levels. There is a clear correlation that our health is interlinked with the amount of oxygen we are getting to the brain. 

    "Okay, So? What's the point?" 

    The point is that a healthy human needs to consider or, if you're like me, think about ways to improve the amount of oxygen in each breath. Aside from breathing techniques and meditations, what is a concrete way that I could seriously and drastically improve my breathing today? The answer is oregano oil. There is nothing fancy about it. A simple herb that we put over our eggs in the mornings. I will continue this explanation but it really is that simple. 

LET'S GET TO IT

Latin name: Origanum vulgare L. 
Main Compounds (50%):

Phenolic compounds: (primarily carvacrol and thymol) 

Terpenes: sesquiterpene, terpinene, terpineol alcohol, flavonoids, and other compounds

Benefits:  Mostly Respiratory but also includes antioxidant 
    Rosemary acid ester, which can be obtained from oregano oils, has strong antioxidant effects (Mechergui et al., 2010)

    Oregano oil will reduce the inflammation caused by the histamines presented in the air we breathe. Thus, improving our lung capacity and oxygen flow regardless of environmental toxins. This is groundbreaking news to me! I am utterly excited to get started on making my own oregano oil and healing myself while sharing this journey with my people. 

Below are my sources aside from the book Natural Cures They Don't Want You to Know by Kevin Trudeau. Thanks for reading! 

   Source: (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5260481/)

   

Disclaimer: This article is for educational purposes only and is not medical advice. Consult a qualified healthcare professional before making health decisions.

Aloe Vera: my journey

Aloe Vera is one of the greatest plants I've ever known 

To begin the potting process; 

First, I put orange peels + a cup-full of old tea bags, then I put the plants 

CLOSE-UP: How are these plants so fabulously healthy?

The Laboratory: 

I had looked all over the city for Aloe plants and almost gave up. On my last quest, I finally found and rescued these aloe plants from the treacherous lighting of a department store and restored them to ultimate health. 

voilà

Disclaimer: This article is for educational purposes only and is not medical advice. Consult a qualified healthcare professional before making health decisions.

The Neurologists Have Spoken: Here's What is Being Discussed About Attention, Focus, and Discipline

the neurotransmitters that activate during attention and focus: key to discipline 

Everyone struggles getting out of bed in the morning. (if you don't, please share you secrets)

Do you find yourself having a difficult time maintaining a good habit for longer than three days? It could all boil down to discipline. Neurologists have distinguished the area in the prefrontal cortex (of the brain) that is responsible for attention, are you ready? 

The Anterior Cingulate Cortex 

This area in the brain is responsible for signaling the two neural networks: 
The Dorsal Attention Network 
and the Ventral Attention Network 

The Dorsal Attention Network 

-key info: intentional attention 

the conscious attention that we choose to focus on in our life

The Ventral Attention Network 

-key info: reflexive attention

this is where the distractions and survival instincts 

Something to remember: 

these neural networks in the brain are like muscles. 

If you choose to strengthen the neurons in these networks, then attention and discipline will come naturally to you. However, it is up to you where to direct your focus. 

The Salience Network & Neurotransmitters

salience

[ˈsālēəns]

NOUN

1. the quality of being particularly noticeable or important; prominence.

   "the political salience of religion has a considerable impact"

The choices you have made your entire life have strengthened and destroyed chemical bonds within your brain's salience network: it is up to you to strengthen good habits and destroy bad habits by making better choices each day. 

Once you make a choice, it becomes encoded in your DNA, even your children will feel the repercussions of each choice. These choices lead to habits and formative behaviors. 

A quote that helps me build upon my good habits: 

"An object in motion stays in motion until acted upon by an external force" 

- Isaac Newton 

 

The Salience Network of neurons decides what we need to focus our attention on at any given moment, and decides whether the Dorsal Attention Network or Ventral Attention Network needs to kick into gear. 

So How do my Choices Affect Attention?

A great example on Page 10 of Codex of Destiny Power describes a lion attack. Our evolutionary choices have cued us that lions are dangerous for humans, therefore the Salience Network will direct our attention to this danger. The Salience Network cues the Ventral Attention Network and activate our parasympathetic nervous system (fight or flight). Thus, triggering the following neurotransmitters to respond: adrenaline, dopamine. cortisol, and norepinephrine. (I'll explain these soon)  

All of these neural networks are together and can be strengthened by the myelin sheath (a topic for later discussion) 

This happens because of previous choices in your life. Are you a fighter or will you take flight to higher ground? 

Disclaimer: This article is for educational purposes only and is not medical advice. Consult a qualified healthcare professional before making health decisions.