Down to quantities

References

healthy diet fit body

Per day

to fight hypertension and high blood pressure

fruits and vegetables in general are the best.

increase potassium - 4700 mg : bananas, potatoes (no, you can’t have french fries), canned white beans, yogurt, halibut, tuna, lima beans and winter squash

reduce sodium (most important for reducing hypertension, others are secondary) - 2300 mg (approx 1 tablespoon) : salty snack eaters eat 4X as much while average americans eat 2X as much

magnesium - 500 - 1000 mg: in a well-bal diet.

(increase) calcium - 800 - 1000 mg: average american gets half. Take supplement with 3-400mg.

** Vitamin D **

People have not figured out on D!! Just read this on WebMD and on MSN Health, and you will see that the experts have no freaking clue as to HOW MUCH D we need. Ask my doctor if I need to take D. I was going to order D supplements (since thru diet, getting 2000IU is almost impossible?) but I'm hesitant now. More info needed...

For me, I figure about 2000 IU (dark skinned, not enough sun exposure). Get this thru supplement since D is hard to get from food and since sun is not always available.

The U.S. Recommended Dietary Intake for vitamin D is currently 400 International Units (IU). However, research is suggesting that may not be enough. In fact, a recent study in the American Journal of Clinical Nutrition suggests that doses of 3,800 to 5,000 IU may be needed to maintain optimal blood levels, as the body doesn't absorb all it takes in. The official safe upper-limit (UL) for vitamin D intake is 2,000 IU, although many researchers are now saying this is much too conservative and it should be reset to 10,000 IU. However, scientific organizations are slow to change their recommendations, so it may be a while before the official UL is reset to a higher level.

A minimum of 1,000 IU every day is recommended. Keep in mind if you're overweight or dark-skinned, you are at a high risk for deficiency.

One cup of fortified milk has only 100 IU of vitamin D (we actually get much more vitamin D from the sun than we could ever get from food).

If you expose your face, arms, back, or hands to the sun three times per week for 15 minutes between 11 a.m. and 2 p.m., you'll get a dose of about 3,000 IU of vitamin D. So, before you slap on the sunscreen, give yourself this small amount of sun exposure. Then, you can put on the sunscreen to avoid over-exposure to the sun.

Heart disease prevention

maintain body weight
exercise
low saturated and trans fat
high omega3 fatty acid
keep LDL below 100, HDL over 40
be happy

Whey protein
.7 * body wt of about 150 = 105 gm of whey (too much??)
still sounds too much. taking 20g scoop 4 times already sounds enough.
space it out daily so liver/kidney is not overworked
isolate form is better but more expensive, mix of isolate and concentrate (higher % of isolate though) gives you biggest bang for buck

What to eat before during after excercise?
after exercise, only 10-20g of protein says this article!!