{}{}{}{}{}{}{}{}{}{}{}{}{{}{}{}{}{}{}{}{}{}{}{}{}{}{}{}{}{}{} Are We Getting Enough? It is difficult to get adequate nutrition on diets that provide less than 1800 calories, actually, most diets call for 1200 calories or less. Vitamin and mineral supplementation is essential for anyone on a weight reduction program. (Editor's note: Protein drinks containing one of the new "green" foods like algae, spirulina or chlorella can give you the extra nutrients and energy you need while dieting). Eat no more than 5-6 oz. of meat per day (includes chicken, fish, etc.): choose one of the following and no more than 8 oz. of non-fat milk, buttermilk, low-fat cottage cheese, non-fat plain yogurt (or 4 oz. low-fat yogurt)' 1 1/2 oz. of low-sodium low-fat cheese such as raw goat cheese, raw cheddar or low-cal swiss. Eat only up to 2 oz. of avocado a day and no more than 3 olives, because of fat content (if reducing don't include in diet unless substituting for a dairy products). Drink no more than 6 ozs. fruit juice daily, whole fruit is preferable - 3 pieces. Lower your intake of tofu and peas to 3 ozs. per day. Soy products are one of the main allergens, so watch for symptoms. Use dried fruit sparingly because of its high sugar content. Water can be used to saute vegetables rather than oils and can be also used in baking chicken and fish. If cooking with oil, use sparingly. Heat the pan before putting oil in - you'll use less that way. Olive is the number one oil choice. It has the ability to lower cholesterol. The second is canola. It is one of the few vegetable sources of Omega-3, an essential fatty acid which may play an important part in preventing heart disease and lowering blood pressure. Nearly 40 million people in the U.S. have high blood pressure. Here are some natural ways to prevent and control it without the side effects of many medicines: * Most doctors recommend avoiding cigarettes, alcohol and salt. * According to researchers, potassium-rich foods (potatoes, nuts, fish) can protect against the effect that salt has on blood pressure. * Avoid synthetic diuretics whenever possible. When diuretics are used, potassium is lost. For excess bodily water, use natural diuretics such as cranberry juice, watercress, parsley and kelp. Consult your doctor beforehand. * If you have a water softener, be sure it's for non-drinking water since softeners rob water of calcium and magnesium while adding sodium. * Stress and tension including loud noises, even everyday traffic and television, can raise blood pressure while soothing music causes it to lower and the body to relax. * The 1974 Journal of the American Medical Association" reported that hypertension occurred six times more often in women taking oral contraceptives than in those not using them. * Vegetarians seem to have lower blood pressure readings than meat eaters as discussed in an Australian study reported in the 1977 "American Journal of Epidemiology." UCLA School of Medicine researchers discovered that a 10 to 30 percent reduction toward "ideal" body weight was enough to markedly lower blood pressure of 25 over-weight people, whether or not they were hypertensive to begin with. Editor's note: You may want to go vegetarian for a few months to see what happens with your blood pressure. What is there to lose but some weight?! *Many doctors suggest eating a banana or drinking a glass of orange juice daily because of their high potassium content. Also, potatoes, avocados, lima beans, sardines, flounder, squash, tomatoes, codfish, liver, apricots and peaches are potassium rich. * Onions, a longtime folk remedy, have been found to contain prostaglandin A1, a hormone-like substance that can lower blood pressure. * Vitamins B,C and E plus minerals magnesium and potassium (bananas are potassium rich) have been known to reduce blood pressure, also. * A simple 54 isometric exercise found in the May 1978 issue of "Prevention Magazine" has been used successfully to lower high blood pressure. * Blood pressure has also been lowered by biofeedback, yoga, stretching, walking, aerobic and other exercise, hypnosis (self and other), meditation, relaxation techniques, acupressure, chiropractics, acupunture, massage, hand and foot reflexology, herbs and homeopathic remedies and cell salts. NOTE: For more natural and herbal high blood pressure remedies, read "The Handbook of Alternatives to Chemical Medicine" by MIldred Jackson, N.D. and Terri Teague. One dollar. That is the full registration price of this shareware! I will send you nothing in return for your dollar, you already have this file in it's entirety. Your dollar will go toward the creation of more "Dollarware." If you paid a few dollars for this disk, you paid a shareware distributor for providing a copy. I have yet to be paid for my research. Please send to: Linne Bailey P.O. Box 1030 Ashland, OR 97520 USA ............................................................. End of chapter.