Monday
  Orange Chicken
     - chicken breast
     - 2 cups orange juice
     Option1
     - 3/4 cup dried cranberries (optional)
     Option2:
       - 1 tsp 5 mL rosemary
       - 1 tsp 5 mL thyme
       - 1 tsp 5 mL marjoram
     In saucepan, brown chicken
     add orange juice and add cranberries
     simmer for 30-40 minutes
  Brown Rice
  ..

Tuesday
  



200mg/day Selenium - reduce risk prostrate cancer
  3 * Brazil Nuts  / day
  Mushrooms

Antioxidents
  Red Grapes
  Red wine

Lutien - good for eye site
  spinach
  broccoli
  brussels sprouts

Protien
  Tuna

Careniods - Skin care
  2_ * Sweet potato / week

  
Fiber - prostrate cancer
  Sweet potato

1g/day Fish Fat - Omega 3, DHA 
  http://www.bellybytes.com/recipes/fats.shtml


Target
  Systolic blood pressue ~= 120, above 150 bad
  Diaistolic ~= 80, above 90 bad
  High Diastolic blood pressue causes a arteries to balloon

Reduce blood pressue
  - reduce salt, Limit Sodimu to < 2400mg / day
  - increase calcium
  - increase potassium, orange juice bannans, ...

Salt Free Seasoning
  1/2 tsp. cayenne pepper
  1 TBSP garlic powder
  1 tsp. basil, ground
  1 tsp. marjoram, ground
  1 tsp. thyme, ground
  1 tsp. parsley
  1 tsp. savory
  1 tsp. mace
  1 tsp. onion powder
  1 tsp. black pepper
  1 tsp. sage

High Sodium Vegetables:
 -  limited to 1/2 cup per day are: 
 - beets; 
 - beet greens; 
 - carrots;
 -  dandelion greens;
 -  kale; mustard greens;
 -  spinach; 
 - Swiss chard;
 -  white turnips;
 -  frozen peas;
 -  frozen lima beans;
 -  tomato juice, sauce, paste or puree.