1. References (click hyperlink)
   1. www.livestrong.com
   2. www.nutrition.about.com
   3. without a gym
   4. www.pilates.about.com
   5. www.psychologytoday.com
   6. www.psychologytoday.com (cotisol)
   7. www.innermammalinstitute.com
   8. Book : meet your happy chemicals
   9. The Neuroscience of Music Mind and Motivation
2. Production of Dopamine & Serotonin
   1. building blocks
      1. amino acids
         1. protein foods
            1. L-tyrosine
            2. l-tryptophan
            3. L-phenylalanine
            4. produces L-tyrosine in body
      2. vitamin B6
   2. production site
      1. brain
3. insulin production
   1. fresh fruit jiuce
   2. complex carbohydrates
      1. half of your calorie intake
   3. Insulin increases the transport of branched chain amino acids in the plasma to enter the muscles
      1. leaving a higher ratio of L-tyrosine or L-tryptophan to enter the brain
4. Avoid
   1. processed simple carbohydrate
      1. one or two sugar units
         1. table sugar
         2. fructose
         3. syrups
5. Action Plan
6. dinner
   1. goal
      1. increase serotonin
         1. L-tryptophan
   2. high complex carbohydrates
      1. whole grains
   3. low in protein
   4. fresh vegetables
      1. minerals
      2. vitamins
      3. antioxidants
7. lunch
   1. protein rich foods
      1. L-tyrosine
      2. L-phenylalanine
         1. dairy
         2. poultry
         3. meat
         4. eggs
         5. beans
         6. nuts
         7. produces L-tyrosine in body
8. breakfast
   1. include complex carbohydrates (see carbohydrate mindmap)
      1. whole grain cereal with water
      2. apple juice
      3. soya milk
   2. increase L-tyrosine
      1. increase dopamine production
      2. more crossing blood-brain barrier
   3. milk
      1. high protein
         1. may reduce availability of L-tyrosine to the brain
9. general
   1. moderately high in protein
   2. increase amino acids
      1. cross blood-brain barrier
   3. high complex carbohydrates
      1. slow burners
      2. whole grains
   4. fish oil
   5. antioxidants
   6. multivitamins
   7. fresh fruit
   8. fresh veg
   9. suppliments
      1. check with doctor
      2. L-tyrosine supplement
      3. L:-tryptophan supplement
      4. 25 mg vitamin B6 supplement
   10. keep in check
       1. alcohol
       2. caffine
       3. other drugs