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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
11/5/19 9:56 A

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MOMPOIRIER: emoticon so much for your constant support emoticon So appreciated

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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
11/5/19 9:54 A

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WNCGIRL; emoticon This is a great place emoticon to reach our goals. I wrote on your Spark page emoticon .

Like MOMPOIRIER pointed out , setting goals is an important part of our success. Start by determining how much weight you need to lose to be at your Healthy weight. Looking-up your BMI will be a great compass to help you determine where you should be versus where you are now. Then break it up into months and then weekly goals. Hope this help

Together emoticon

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
11/5/19 6:50 A

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WNCGIRL You can do this. You just have to set your mind to it, make a plan and go for it. Spark people is a great source of support.

Elizabeth
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My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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WNCGIRL's Photo WNCGIRL SparkPoints: (46,459)
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11/4/19 8:35 P

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I have been a baby way too long. It is time to get my big girl panties on and rock this body back into shape.



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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
10/26/19 12:54 P

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Congratulations on your new team. It should be a great encouragement for you.

I have been out of town since Tuesday, I am just now catching up with all my email messages. I will be checking into the team and getting started.

I'm excited.

Elizabeth
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My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
10/24/19 9:47 P

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I am now the administrator of a Spark Team "SparkPeople's Largest Virtual Weigh-In" I so would love to help others and for them to help me in return to reach our goal; to be at a healthy weight and maintain it. By successful members sharing what an how they did it and other members sharing what works for them.

I have spent many hours to send messages to my team, creating new topics that are relevant such as nutrition, exercise, setting goals, weekly challenge, rename forum topics, get team members input and compile information to make it their team etc. It's ok to weigh-in but to get results, we need more than weigh-ins

I feel motivated and can't wait to get to know my team better! Together emoticon

Edited by: MOMTOLJ at: 10/24/2019 (22:18)
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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
10/19/19 2:22 P

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Thank you for cheering me on

You\re not alone; last night at 11 I wanted pizza!!!! I told DH I'm starving for everything I see in commercials tonight, So I ate a tablespoon of peanut butter mixed with Nutella an told him I was having a homemade chocolate bar. Did the trick Drank water for the rest of the evening - lol

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
10/18/19 7:56 A

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Great job MOMTOLJ, I think you are on a roll. I find I have to modify a lot of the exercises that I do because of flexibility and my back. I had a horrible day eating yesterday. I'm not sure what was up. I think I was just in a rebellious mood for some reason. Off to a better start today.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
10/18/19 7:23 A

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Thank you MOMPOIRIER. You inspire me as I see you doing it.We were about the same weight and look at you now! WOOHOO emoticon

The last 2 days I added a fitness challenge. Today was lower body. I can't do them as good as them but do the most and best I can. Age and flexibility plus artheritis are not in my favor compare to the instructor - lol. I still keep my cardio exercises going.Find those easier then the strength exercises. emoticon

Yesterday I didn't eat bread, pasta or meat. I stayed with vegetables and scallops, cereal, veggie stir fry and corn chowder. emoticon

In the last 2 days, I lost 1.5 pounds that I gained back, after having lost them this week. Still one pound to go on the gained pounds. Then I'll be back at 224 and have 4 to lose to reach my monthly goal. Hopeful! emoticon

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
10/17/19 9:03 A

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Good for you. Everyone needs a plan. I look forward with you to seeing those numbers go down.

Elizabeth
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My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
10/17/19 7:32 A

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Hi MOMPOIRIER: glad to hear from you! The the colors are just so beautiful at this time of the year. Sorry your numbers went in the wrong direction. you are doing so well - look at your numbers!

Yes I do track my food daily and read the report at the end of the day as well. Funny you should mention that: last week I was mindful of all I ate. I took my BMI too as well as my measurements.

I put a plan in place. I so want to be at 220 by the 31rst!

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
10/17/19 6:59 A

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Good Morning MOMTOLJ

Sorry you are having such a hard time. It can be so discouraging but don't starve yourself that only backfires in the end. Are you tracking your food? I find this really helps me to keep on track and to watch the types of foods not just the calories.

We had a lovely time seeing the colors but I came home with a little gain. It's a little hard to get back on track and we are going to go out camping again next week. At least I have more control over what I eat while camping.

I'm rooting for you to make your goal for the month. Hang in there.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
10/16/19 8:04 P

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Really having a hard time losing weight. I don't want to starve myself and I want to eat healthy. I do exercise at least 5 times a week - more that 150 minutes a week. I want to be 220 by October 31rt. I'll weigh-in daily until the end of the month.

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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
10/8/19 10:04 A

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MOMPOIRIER: I wish you both a great week and enjoy this special tie together to create some more memories. Dh and I will always cherish those when we are older and can't do those things we both love. The colors are so beautiful right now and soon will be gone and then comes winter. It also has it's beauty.

I really have given a lot of thoughts to what I could do to ensure I get results. Today I will again increase my stationary biking by another 5 minutes. It's going well. I also will be eating as menu planned last night for today. I will be 220 pounds by the end of the month. I will achieve this one day at a time.

Take care and can't wait to hear from you. Stay safe

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
10/8/19 9:53 A

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Good Morning MOMTOLJ,

It is a beautiful fall day here in Michigan. Thanks for the encouraging words. My husband and I are leaving Thursday for a road trip to Upper Michigan to see the fall colors. We will not be taking the camper this time. That means eating out and not as much control over what I eat. We will be gone for a week. I hope to at least get in some walking for exercise. I'll let you know how I do.

How's the increased time on the bike going? Well I hope.
Talk to you when I get back.


Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
10/7/19 6:23 P

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MOMPOIRIER: Sorry back pain wakes you up. Any pain disturbing our sleep is not good. Feel for you

I did the same as you; increased stationary bike time. I must do more strength. Read it's essential to losing weight. You're doing so good! Congrats to you



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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
10/2/19 12:35 P

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Happy for you that you had a loss. I am continuing to lose. I have been increasing my exercise time and weights a little bit. Eating is going well although I have been so tempted to binge lately. I am an early bird when it comes to bedtime usually 9:30 to 10. I get up around 5. Back pain wakes me up.

Hope your daughter gets some answers soon.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
10/2/19 11:51 A

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This week I'll post more often. I didn't get into my routine yet so it's a must.

I've only lost 2.5 pounds of the 3.5 I'd gain on our trip. So this week I plan to lose 2 pounds to see a weight lost.

My daughter went for her scan and the night before they gave her 3 bottles to drink at different hours and one in the early morning. She swelled right up and they wouldn't do the scan because she's allergic to the dye but she tgought she was taking something to clean her liver. They would gave had to give her more so they called her family doctor. Now we're waiting for an MRI where no prep is needed. Wish they'd done it in the beginning! She's still in pain and taking med every second hour...

My week for Spark begins on Wednesday so this is the day that I get in with y new plan: Do more strength exercise at least 3 times this week 2-8, cardio 5 times, make daily menu in the evening for the next day. and of course no snacks at night. Another one I'm working on is going to bed no later than 11 p.m....

Have a great week

Baby steps = Big results
Healthy eating only - NO DIET
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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
9/30/19 6:22 A

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Thank you. and to you also.

Elizabeth
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My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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SDHSFCCLA's Photo SDHSFCCLA Posts: 6,052
9/29/19 7:16 P

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Blessed new week to all!



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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
9/23/19 6:47 P

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Sounds like things are finally settling down for you. I'm happy for you.

Another, out of town, sister from Minnesota just left this am. She has been here for a couple of weeks. I am looking forward to getting back to my regular routine also. I have a bum ankle right now and have to scale back on my activity a bit for a couple of weeks but I'll be able to eat and chart like I like and when I like.

Hope things continue to improve for you and your family.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
9/22/19 5:13 P

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Finally back home and today started my routine; mindful eating and exercises.

The trip was hard emotionally. We drove down to Sydney N.S. to pick my daughter up and drove home the next day. The following day we drove to Petit Rocher, N.B. My grand-daughter met us from Montreal Quebec. The funeral were the next day and it was a nice gathering of family - peaceful and he is now at his final resting place. We purchased our lot next to his and his Mom. We went shopping for their headstone and ours too.

Coming up, we ate in Truro N.S. and my DD was sick after eating and had to take the next exit out. At that point we didn't know if we should head for the hospital or not... but she wanted to attend her son's funeral and we made it. She had a scan done on the 13th the next is on the 27th, on the 9th of next month we'll get the results. Right now she takes her med every 2 hours to make it tolerable and even at that it gets to not so tolerable at all. It was all hard emotionally....

This is a new week so I'm going to work at keeping busy and even do fun things with DH. Heading for a nice bath in bubble bath while DH is out practicing his bowling

Have a great week!!! and thank you both for your support Hugs

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
9/17/19 8:48 A

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Just checking in to say Hi to you.Hope you are doing well and that things are going a little better. How's your daughter doing? Are you still working on those Baby Steps despite everything? Remember - one day at a time.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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ANNIESADVENTURE's Photo ANNIESADVENTURE Posts: 6,774
9/11/19 4:29 P

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MOMTOLJ, what a lot you are going through. Hope your daughter is finding some relief.
I saw your comment in the Limited Mobility Challenge page and followed to your page. Has the Challenge been helpful?
Hope you have a good week.




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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
9/7/19 11:09 A

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Hi my dear friend.

WOW, you have a lot going on. So sorry to hear about all your troubles, especially your daughter. Hope everything turns out well for you and her.

I am doing fine at the moment. Still trying to get back to my exercise routine. It went to the wayside with my sister here, but I am doing better.

Keep in touch.

Edited by: MOMPOIRIER at: 9/7/2019 (12:35)
Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
9/5/19 7:22 P

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MOMPOIRIER: YOU DID IT!!!! UNDER 200LBS CONGRATS MY SPFRIEND

Well the last month wasn't much better. My sister-in-law passed on and so did a dear neighbor and friend since 1982. To top it off as if it wasn't enough, my only daughter was rushed to the hospital by ambulance. She'd been going to the doctors since at lease January for a sore stomach and they kept saying it was migraine - can't see the parallel - Anyway come to find out it was her liver!!! They asked her what she drank the night before and she answered peach juice and a little grape juice and I take a bottle of water to my bedside for the night as I sometimes wake up with a dry mouth. They said no no what alcohol did you drink. She answered oh! I don't drink and never touched any street drug either. the only drug I take is my prescriptions. So they call it NASH. Since her liver attack August 17th she never made it to the way she was. Vomiting, swollen stomach back pain, not much of an appetite. In 2 weeks she lost 22 pounds just before being carried out by ambulance as she was stuck in bed by the excruciating pain.

On the 16, we'll drive down to pick her up, leave for home on 17t, the 18th to our birth place where on the 19th we'll bury her son's ashes as she wants to pick the lot where they will both be buried. then we'll drive to our place and the 20th to her place and 21rst back home.

Meanwhile on the 10th I'm going for my head scan and the 18 before we leave for the burial, I go to the doctor for my results. On the 25th my DH goes for his cardiogram and to the cardiologist immediately after. This is our schedule for the month. Happy to report I have a psychologist who is the best for me. Helps!!!

How was the visit with you and sisters? Hope it was a great one as creating good memories is essential to me....

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
8/20/19 8:24 A

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Hi MOMTOLJ

How are you doing? I hope this month has been going better for you. I'm sorry that I have not been in touch. I have been busy with my sister.

I'm still on track with my goal of being below 200 by the end of the month. I am not getting in my exercising like I would like but I am eating according to my plan most of the time.

Hope to hear from you soon.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
8/6/19 9:39 A

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MOMTOLJ

It is so good to hear from you. I've missed our conversations and have been praying for you. So very sorry to hear of all your losses. What a difficult month indeed. I'm happy that you are still determine to be your best.I know well of the depression monster having been there many times. Indeed the gratitudes are a therapy. I can hardly believe how much it is helping me.

So happy that you and your sisters are planning a get together. There is nothing quite like sister time. 4 of us will get together while Kate is here our 5th sister is in Minn. and can't come because of her health.

I like your goal of 219. I hope to be out of the 200's by the end of the month.

Take good care of yourself.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
8/6/19 8:31 A

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My dear SP friend Mompoirier; Sorry to have been MIA for a while. I did hit a bit of depression last month. 6 people that I knew very well passed away. ! graduated with him and did all our senior years together, 2 my neighbor across the street, 3 a girlfriend for childhood, 4 a lady friend of my parents - such a sweet woman, 5 my friend's husband, 6 an uncle - my Dad's 2nd wife's brother. Being of all the health problems that I myself have, it got me scared as some were my age or younger! Well I'm here and have to live it up not sitting around dwelling of can happen tomorrow or in 10 years or more from now, I want to live with no regrets and be the best I can be....

So happy your sister is coming for a visit! Enjoy that special time with her. We have a sister in Montreal and me and my other sister plan to go up for a week before the winter hits us. She will be 75 this year! She looks younger than me and my youngest sister - hardly any white hair, walks at a better speed that us, a widow and makes her good healthy meals daily, goes to concerts and the likes - keeps very active in her community.

This month I want to see 319; been talking about it for a while now and this is it!

I still write my gratitudes too. Takes us away from the negativity in our lives an makes us appreciate what we have and can do. A real therapy in itself lol

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
8/4/19 12:27 P

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Having an awesome week and down 2.4 lbs. The next 3 weeks will be a challenge as my sister comes from California. My eating will be good but it will be hard to get in my exercising.

I have been writing down my gratitudes like my therapist suggested. It really does make a difference adding my whys and how I feel.

Hope you are okay, haven't heard from you in awhile

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
7/30/19 7:03 P

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How are you doing on your goals for the week. I have increase my time on the gazelle from 15 to 20 min and it has gone well so far.

Saw my nutrition therapist today. She explained to me about writing down gratitudes morning and night, 3 each. She said not only to write what I am grateful for but also why and how it makes me feel. She said studies show this helps rewire your brain for a more positive attitude. I thought that was quite interesting.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
7/28/19 9:02 A

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Great plan for the week. I love your stick-to-it-ness.

We had some rain but usually at night or early am. Good to be home where I can do my regular exercise routine. Now I am getting ready for my sister's visit from California. She will be with me for 3 weeks. She is a great inspiration to me, having recently loss a great deal of weight and has kept it off over a year.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/28/19 8:50 A

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OMG Awesome! WTG!!! Hope you had a great vacation. The weather was nice here and very warm, Hope you had some of the same - no rain...

My energy level is way better than what it was although the swelling is bad again - feet, legs, even the face are the most noticeable. But while my energy is higher, I went back to walking. So far this month, I have 883 minutes in of cardio exercise. I lost a pound but then it's still the yo-yo game . I will keep watching what I eat and register the calories not to go over 1500 but closer to 1200. I will keep the cardio going too. This is my plan for the week.

Baby steps = Big results
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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
7/26/19 11:21 A

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Hi,

I'm back from vacation in Northern Mich. Went to Macinac Island while we were up there. Had a great time and followed my eating plan and exercises. I came home with a loss.

Glad to hear that your BP is coming up and that you get to see the doctor this am. Let me know how things go.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/26/19 6:08 A

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OMG BP is now up to 139/61 and pulse 52This is the best! 61? Haven't seen that in the longest time! So excited. That's why I feel the energy to move. I had stopped taking my BP for a bit as I Knew it was low by my energy level which was very low but the last few days felt so much better. Sorry for rambling on but so excited. And yes the swelling is back, even my face, my eyes are nearly shut and my feet overflow my shoes Now it's to get that under control and I'll be just as good as new - I wish - LOL

Going to see the specialist for my legs this morning as they had a cancellation and could take me this morning instead of Sept. 13th.

Hoping to get a walk in today/ Doing laundry first though.

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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/23/19 9:04 P

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A good 24 hours Went for a walk this afternoon with my walker- 45 minutes

Baby steps = Big results
Healthy eating only - NO DIET
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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/22/19 10:12 P

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I had sort of given up because my efforts were defeated by my metabolism. However, this morning I was down a pound despite the swelling. Tonight DH and I went for a walk - with walker - but did it and I was happy that I had the energy to do it! Felt better tonight when I got up from my nap - better than I had in a long time so DH was happy to come for a walk with me. It gives me hope!!!!

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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/16/19 11:29 A

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We can do this! I am sure that together we'll pull one another along the glorious line

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
7/14/19 3:09 P

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I am so encouraged by your determination. that's how I feel too right now - that I am going to get healthy and no one can stop me, it's up to me.

Soon we both will be 199 and in one-derland.

Elizabeth
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My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/14/19 2:44 P

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So proud of your progress; soon you will be 199.9 my so desired goal - achieving it 5 lbs a month .. Despite my setback, I will reach that goal this year and then some... WTG and good job on exercise too

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
7/13/19 12:18 P

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You probably needed the sleep. Remember that 2 steps forward and 1 step back still comes out ahead. You're doing a great job doing what you can.

I have been doing well. Keeping up with my tracking, eating and exercising. I didn't go to the pool for exercise for about 2 wks but got back on Thurs and plan to go this afternoon. It's less crowded then. Loss 0.8 Lbs last week. Still moving in the right direction.

Elizabeth
****************
My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/13/19 11:36 A

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How sweet of you to have thought of me!!! I slept 12 hours which is a seldom thing for me. Today I'll try hard to be more active around the house. I iron 6 - 7 piece of clothing and have to stop so will try again today and get it done!

How are you doing? How is your weight lost journey going? I had ice cream in the last week - it's so warm! I did put in over 180 minutes of exercise so over my goal and pleased with that... Lost 2 pounds of those I put on in the last week and half grrr so hard to lose and then gain!!!!

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MOMPOIRIER's Photo MOMPOIRIER Posts: 1,542
7/12/19 8:42 P

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Hope you have had a better day. You've been in my thoughts today.

Elizabeth
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My God is the rock where I take refuge; my shield, my mighty help, my stronghold.
(Psalm 18:3)


 current weight: 193.0 
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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/11/19 8:14 A

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I went to see the doctor yesterday. Explained about how I felt and sudden weight gin - 6 pounds in less than 2 weeks. Wiping dishes would have me sweat profusely, falling asleep on my chair, literally dragging feet from low energy etc. You were right. Low BP = low metabolism therefore, not burning calories, wiping dishes is an exercise for me she said as my metabolism is so low that I'd break in a sweat like I'd run a mile. Who would have thought???? So, she did cut one of my pills in half as it did lower my BP. It has other repercussions for my heart she said s she said both are two evils and one is no better than the next. Have blood work in ealy August and an appointment to see results a week after

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SDHSFCCLA's Photo SDHSFCCLA Posts: 6,052
7/6/19 7:05 P

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Yea to good nutrition!



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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/5/19 7:47 A

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I don't understand; I didn't eat the equivalency of calories in a pound and yet I have gained another pound.... I wish my body was that quick to take it off!! My monthly goal is harder to reach by the day! The scale moving in the wrong direction emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/1/19 1:12 P

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The recommendations are: • 45% to 65% of calories eaten should come from carbohydrates.
• 20% to 35% of calories eaten should come from fat.
• 10% to 35% of calories eaten should come from protein*.

Today I'm over in my carbs and protein but still have dinner to bring it some balance,,,,,


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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
7/1/19 10:16 A

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Oops! Back at 220 this morning but it's ok. Still on target. Yesterday DH treated me to a lovely dinner at Swiss Chalet. Once a month isn't the rule so it's ok.

So excite to start this new month with my new plan and grill in my HEALTH IS A MUST binder. On my way to success emoticon

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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
6/29/19 4:32 P

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14 to June 28, - (2 1/2months) - I have lost 15 pounds. I'm now at 219 Now working on being 209. Working on 10 pounds at a time. in next 2 months so this month coming July, I must lose 5 pounds....Made grill for July for my plan as what I will do to get there. Let's do this.

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MOMTOLJ's Photo MOMTOLJ Posts: 2,828
6/26/19 6:50 P

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You need just 15 minutes of full sun a day for VIt D.
Eat some fresh peppers daily-
3/4 Green Bell peppers have more Vitamin C in them than an Orange.
3/4 Red Bell peppers have Vitamin C and Vitamin A
1 cup Broccolli is loaded with vitamins too.

Potassium -
1 cup of Spinach has more potassium & iron than five bananas.
White "Cannelinni" beans very high in potassium & fiber. Just 1/4 cup will do it.

I don't eat fruit at all. Too much sugar but you can eat veggies full of vitamins.
Find a good grain bread high in fiber and that one slice daily will be enough fiber.

Baby steps = Big results
Healthy eating only - NO DIET
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