Body Mass Index

I receive tons of emails from girls wanting to lose weight (obviously that’s what this website is for) but, many of these girls are 5′5″ and 120 lbs! Sorry, but that is definitely not overweight. If you are unhappy with the shape of your body, try some toning exercise that target your problem areas. Hips, butt, belly, thighs.. Whatever it is that you want to improve. Its very important to be aware of your current BMI (Body Mass Index) and where your BMI should be. This is not a way to directly measure body fat however, it will help you determine a healthy body weight based on a given height. There isn’t any such thing as the perfect body weight. Only your perfect body weight.  Use this chart(below) to find your current body mass index (BMI)

These days, as women and young girls it is so difficult not to assess our own bodies based on what we see in the media and what other women look like. A hot body isn’t based on how skinny it is, a hot body is based on how healthy it is. Thats it. HEALTH. If your 6ft tall, it’s healthy to be 150 lbs, but if your 4ft 11in…not so healthy.

We all know that being overweight or obese puts you at a greater risk to develop health issues. Another factor to consider is the circumference of your waist. I see many women in the United States whose waist circumference is greater than their hip circumference. That is not a good thing. Your Hip to waist circumference also plays a huge role in your risk for weight related health issues. According to the Center for Disease Control(CDC):

“Measuring waist circumference helps screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.”


bmi-chart

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Tipping the scale..not the bank

Shoestring-Budgeting-Skinny-Ideas-To-Make-Our-Money-StretchHere is one effect the economy is having on teenage girls; weight gain! Yikes! According to a study recently published in The Journal of Social Science and Medicine, during weak economic periods females between the ages of 15 and 18 generally gain weight. As the unemployment rate grows, so does the average BMI (body mass index) for girls. Researcher Jeremy Arkes says one of the reasons may be what girls are doing with their spare time. Which is, NOT EXERCISING!

His previous analysis shows that, “Teenage boys clearly exercise more than females.” Boys tend to fill their spare time with more exercise and physical activity than girls do. Teenage girls tend to lean towards social activities. Females definitely have a less enthusiastic attitude about exercising than boys do. Employed teenage boys tend to spend more time away from the football field as they focus on their job and relaxing after a long day while they allow their funds to stack up. So while the boys bank account balance falls they lose weight, and as teenage girls balance falls they gain weight???? For the most part, yes.

Girls should realize that we could spend less time eating out and shopping with friends and more time investing in our bodies and our bank account. Sign up for yoga. There are many sites online that offer significant discounts on local yoga and dance classes. If you spend time working out and staying fit in a class then you’re not sacrificing your social life! Phew! Invest in a super cute pair of running or cross-training shoes that you wanna show off. And for those nights that you’re gonna get together with your girls, work-out first. Go for a run in your cute new shoes. You will feel amazing as you put on your skinny jeans. Another vital workout ‘must-have‘ is a boy! Yes, ladies a tough, competitive cute boy. They are a great workout buddy because they don’t complain or give-up and they motivate the hell out of you. If you can snatch a cute one, you will actually enjoy spending your afternoon on the track with him.

Get active and save money! Here is link to check and see where you are on the BMI chart.

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Be a part of something beautiful…

Currently, I am working to design a new program that is directed towards making you feel and look beautiful. I’m gonna need your help in gathering information towards best meeting your goals. I enjoy reading research and opinions on health and beauty, however, I feel like the most important opinion is missing – YOURS! I wanna hear from you – Your glories and struggles can change the life of other girls worldwide. Send me your stories and please don’t leave out any details. I want to know everything…

Tell me about your family, friends, boyfriends and how they influence the way that you feel about yourself. Tell me how you influence yourself. Are you good at following through on personal challenges? Do you struggle to meet the goals that you set? Do you kick yourself in the ass for giving up? Because you should… you should kick yourself in the ass very hard.

What about food? Are you one of those girls that thinks it’s “cool” to eat junk food because you have one of those “don’t care” attitudes? Do you find every excuse possible for eating fatty processed foods? I don’t have time. It’s too expensive to be healthy. Healthy food don’t taste good. Or maybe you’re that girl that does everything right and nothing seems to work. Tell me! Tell me! Tell me!

I want to know about who you are and where you come from. And since HealthyHotGirl has been viewed in over 100 countries, share with me the cultural influences that contribute to the healthy and not so healthy choices that you make on a day to day basis. Hispanic girls complain to me that they want to be healthy but their family eats so much pork and they cook with lard that it’s hard to be healthy without starving. The pretty dames in the southern United States struggle with the high trans-fat and high carb diets that have earned them the title of “The most obese population in the country.”

I have more skincare products than I know what to do with. What about you? Which products do you absolutely love, and which ones sit under your bathroom sink until the label becomes discolored? Maybe you have a very unique and effective skin care routine that does wonders for you. Well, girl…it’s about time you shared!

I need to know everything about all of you. Us girls are quite a piece of work and while we may not all have the same problems, we all struggle with something. Help me help you.

This is the perfect opportunity to be 100% truthful with yourself. Your responses are completely confidential unless you state otherwise. I receive much undeserving praise for helping young woman all over the world. Now it’s your turn.

Write to me at Justine@healthyhotgirl.com or submit through the ‘contact me’ page. Let’s hear your story. This is how a real revolution begins.

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You

We all have our “ugly days.” Those days when we can’t find anything to wear because we look fat. Our hair just wont do what we are telling it to do and we just cant seem to get our eyeliner even, leaving our eyeballs looking crooked.! If you’re anything like me, which most of you are, you get home late at night and you’re completely exhausted after a long day, so you drop your keys at the door and plop face first on your bed to relax.. for just a moment..Then BLAMO! You wake up 8 hours later(on a good night) with a huge pimple in the worst possible place. All because you didn’t wash off your make-up just ONE TIME! ugh. As girls we become so focused on what we believe to be negative aspects of our appearance. Ultimately this will determine how we feel about our self and dictate our attitude for the rest of the day. Which will be sensed by others around us and eventually reinforced within ourselves.

If you’re familiar with HEALTHY HOT GIRL then you know that this organization promotes beauty from the inside. Well, I truly believe that beauty starts with intelligence and self awareness. Nobody is perfect unless your comparing yourself to….yourself. Take inventory of what makes YOU beautiful. What makes YOU intelligent. What YOU contribute to the world and the people around you. If you focus on all the things that you don’t like about yourself, so will everyone else. If you take the time to highlight the admirable qualities that make you attractive, then you begin to define yourself. By doing this you become twice as beautiful and every “flaw” that you think you have becomes invisible. Be charming. Be classy. Be alluring. Be enticing. Be delightful. But most important and the most attractive trait above all is to BE YOU

How can we begin to figure out what it truly means to be yourself? It seem so cliche and easier said than done. So many negative influences that can sometimes interfere with the process. Which can sometimes be a long one. We are gonna have bad hair days. For the rest of our lives we will have fat days. i.e. menstruation, and when that’s over menopause. So I thought it is important for us to know the definition of these terms.. I share these with you in hopes that the definitions will stick with you instead of just some motivational words that we have heard a million times before.

self–con·scious

adj \-?kän(t)-sh?s\1: conscious of one’s own acts or states as belonging to or originating in oneself : aware of oneself as an individual b : intensely aware of oneself : conscious <a rising and self–conscious social class>; also : produced or done with such awareness <self–conscious art>

self–re·spect

noun \-ri-?spekt\ 1: a proper respect for oneself as a human being

2: regard for one’s own standing or position

self–es·teem

noun \-?-?st?m\1: a confidence and satisfaction in oneself


TRY THIS: Take a piece of paper and write down everything you love about yourself and keep it in your purse, clutch, or wallet.. Whichever pretty little accessory you tend to carry. Read it often. Update it. Believe it.

“The most attractive accessory a woman can wear, is confidence”
Love, Justine

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Legs! Legs! Legs!

Stubbly, prickly, untouchable legs? No, thank you! Do you get razor burn? Do you have porous skin? Not me! Let’s get smooth sexy healthy hot legs. Legs that feel silky against your sheets when you climb into bed. Legs that make you want to wear shorts and dresses every day.  Legs that make your man say, “Oh my gosh, you’re legs are ridiculously smooth!” Legs! Legs! Legs!

I have been strongly urged to share my secret to smooth sexy legs… So here it is, lovelies

Exfoliate weekly – Use an all natural salt scrub to exfoliate. Do this once a week. Preferably on a day that you aren’t going to shave. It will help remove dead skin cells, which allow you to get a closer shave. Getting rid of dead skin cells also reveals the fresh cells underneath, giving your legs a healthy radiant glow.

Shave ‘em – I use Venus Spa Breeze Disposables. No, I’m not getting paid for this (trust me, I tried) I shave every other day and that’s because the hair on my legs is very fine and soft. You can’t really see it or feel it a day later. However, stubbly legs… Gross! Shave em! This razor is amazing. Shave with the grain of the hair to prevent ingrown hairs. Shave slow and press firmly. And I’m sorry but some girls don’t shave the upper half of their legs (thighs) and that’s weird to me. I’m not the only one that thinks that… but I guess that’s your choice. Oh and with these razors, you really don’t need shaving cream.

Never shave with soap. – It will dry out your skin. Especially if it has any sulfates in it. If you don’t use the razors I recommend, then do your best to use an all natural shaving cream, or whatever is available to you.

http://www.gillettevenus.com/en_US/products/disposables/disposables_spa_breeze/index.jsp

Rule of Face applies to the legs – Shave with warm water to loosen the pores, and rinse with cold water to tighten the pores on your legs, making them appear less visible. Just like you do when you wash your face.

Stay Moisturized – Keeping your skin properly moisturized keeps it firm. Use a concentrate Vitamin E oil and dump as much as you want into your bottle of body lotion. I use the whole bottle. Remember to stick with all natural products. Use this daily and your skin will not be dry after the shower, or better yet your skin will most likely never be dry. Mine isn’t anymore.

Do Lunges – at least 10 on each leg a day until you can push yourself and do more. You can do this while you are straightening your hair or brushing your teeth. Keep good posture and pace yourself. For a little extra booty lift: As you return to the upright position, straighten and raise your leg up and back before bringing to the front for the next rep. Remember to keep your pretty little cores tight.  Makes all the difference in the world

I like have having touchable legs that I can show off. Follow these steps and tips and you will love your legs too.

Questions and comments or to get started on your own personalized HealthyHotGirl lifestyle, Write Me <3

Love Justine

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Self-Control and Will Power.. Get Better at It!!

We all have goals (well, at least I HOPE we all have goals) and we all know what it takes and what we need to do to accomplish them. We understand the importance of following through with what its going to take, to achieve our goals. If you want to lose weight, you have to eat right and exercise. If you want to do well on a test, you have to study. Personal values and passions play a huge role in setting goals. Dedication and willpower play an even bigger role in achieving them. And what plays a role in you NOT reaching your goals? YOU!! Sure we can make excuses like, “I’m busy.” Or “It’s too hard.” And you know what?…. Those are all completely legit excuses. It has been scientifically proven that our will power is limited throughout the day. Isn’t that crazy?! So what we need to do is learn how to efficiently utilize our willpower so that it lasts throughout the day and be careful that we don’t over work the part of our brain that contributes to self control, because it WILL affect you physically.

I don’t know about you, but I feel just as sexy working out my brain, as I do working out my body. Your brain is a muscle and just like every other muscle in your body, it needs to be exercised. The more we practice using self control the right way, the better we get at it. Simple. When you practice self control, you’re using the “Frontal Lobe” region of your brain.(see illustration below) They call this the “Control Center.” This part of your brain controls, communication, memory, creativity and self- control. brain1

McMaster University did a study in which they asked people to complete cognitive tasks. (cognitive means “the process of thought”) Then the researchers asked the people to physically work out, the people who did the cognitive tasks, were not able to exercise as hard as the people that did not first complete the tasks. Your willpower is limited, but it can be increased and built up by challenging your self control. How can you do this? Well I researched self control to the bone and here are some simple tips I have for you based on what I have found:

• Get plenty of rest, if you have a chance to take a nap in between school/work, and the gym or dinner, or whatever, do it! REST YOUR BRAIN. Willpower does actually increase when you are well rested. Try your best to get enough sleep at night as well.

• (my personal favorite) Be nice to a rude person, or do something nice for a stranger. If someone cuts you off while you are driving, who cares? REFRAIN FROM ACTING LIKE AN ASS. Better yet…wave and smile while you save your thought process for something more important. Little irrelevant decisions like this have a huge impact on your self control by the end if the day.

• Set small goals and stick to them, like quit cussing for instance.(which I am trying to do) Or maybe stop biting your nails. Just do something to help CHALLENGE your self-control

• Go a whole week without giving up even 1 time. If you don’t wanna do the dishes, get up and do them! If your tired and don’t wanna work out, JUST DO IT ANYWAYS! don’t procrastinate or put things off for a whole week. Follow through with every little task that you said you were going to do.

Just take this information and start applying it to your life immediately. Even in the manner of drinking too much, or becoming physically involved with someone or even shopping and spending money. Some people have more self control than others simply because they practice it more. If I can run faster than you, it’s because I practiced more than you did. It’s the same concept. So like I have said a million times, TAKE INITIATIVE and start making life easier for you. You will get further. Willpower involves self control and self discipline, and these characteristics are what you will need to become successful at reaching your goals. GET MOTIVATED

Love,Justine

If you’re having trouble getting motivated or have a bad habit you wanna try to break, let’s talk. I give free individualized advice… Isn’t that great? Justine@healthyhotgirl.com

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You Must watch this movie!!!!

YouTube Preview Image

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TOP 10 TIPS

ist2_6148437-i-love-healthy-eatingHello! Healthy Hot Girls!

Top 10 Tips for being a Healthy Hot Girl… not in any particular order…

1. Stop eating dairy. It’s disgusting. Especially cheese! Remember Everything I told you about milk? About all the gross stuff that’s in it, and how it effects your health in such a negative way! Well, times that by 10 with cheese. Milk is liquid meat. A beautiful girl should never eat something that disgusting.  I found a great guide to eating dairy free… it’s very informative http://www.vegetarian.org.uk/campaigns/whitelies/dairy-free-guide.pdfAnd don’t forget about:http://www.healthyhotgirl.com/milk%20ew%20dude/Also, remember that dairy contributes to bad skin and acne as well as allergies.

2.    Only use all natural beauty products. Rich people in suits sit around, with their public relation representative. (Public relations is a system used that manipulate and form public opinion) pretty girls on packaging and a highlighted natural ingredient, and your convinced. Or maybe you wanna look like Hayden Panettiere. I can almost guarantee that she doesn’t use the products she promotes. Little results, but somewhat visible results, guarantees the corporation that is manufacturing the product, that you’re gonna keep buying it. Don’t be stupid! My face wash Cost me 6 dollars and my toner cost 5 Dollars and moisturizer is like 10. “My face stays clean and clear and under control”….Lol… same goes for your bodies’ ladies. I use Dr. Bronner’s lavender liquid soap. It’s the best! Your skin will always react better to 100 percent all natural products. ***Note: wash your face whenever it feels dirty. (only with natural products) when you wake up and before you go to sleep is the most important!!

3.     Don’t be a bitch! It’s the ugliest thing ever. I’m tired of girls walking around proud to be rude ass bitches. It’s not attractive and unless you are soul-less, you can’t possibly feel good about acting that way. Having a good attitude is the the key to everything. I’m also trying to stop swearing. That’s probably my worst habit. I say the “f” word a lot. It’s very ugly. But back to being a bitch, nobody wants to be around the rude girl. Don’t be that girl. Being sweet feels nice and helps to keep a clear conscience. Also, one of my biggest pet peeves is to see a girl be a bitch and boss her man around and tell him what to do. I can’t stand it! Have some soul ladies!! Like I said before, your man is gonna start getting a sweet tooth for a nice girl.

4.     Don’t be hydrogenated! I urge you ladies to start taking pride in what you stick in your mouth. The truest truth I have ever heard is YOU ARE WHAT YOU EAT! If you eat artificial processed food and hydrogenated oils, you become just that. Your cells become Hydrogenated and not able to take in nutrients. Keep your cells healthy and raw so they can properly do their jobs. The key to inner and outer beauty relies on the health of your cells. Avoid dyes and preservatives and artificial flavorings as well hydrogenated oils and Trans fats…http://www.healthyhotgirl.com/90/

5.     Use shampoos that do not contain sulfates! The greatest thing  about all natural products, I think is the shampoos. I looove the difference in my hair since I stopped using sulfates. Sulfates are harsh detergents and bubbling agents that strip your hair of the natural oils and cause scalp irritation. Sulfates have also been known to cause hair loss. Since I quit using sulfates, I have experienced… Less breakage, less hair in my brushes/combs, my hair is much more soft shiny and manageable! Everything the commercials tell you, but I am actually telling the truth!! I am not trying to market a product so you can trust me ;) I recently moved back home and have my mom using only all natural sulfate free shampoos. She comments on the regular about how soft her hair is. She actually told me this morning that she is gonna get rid of her Garnier Fruictise Leave in conditioner. Good job mom!http://www.healthyhotgirl.com/say-no-to-sulfate

6.     Never put yourself down. I strongly believe one of the unhealthiest things a girl can do, is constantly, put herself down. Looking at yourself in the mirror and pointing out what you think is negative about yourself, is very self damaging. We all have flaws and things we don’t like about ourselves. I have so many absolutely gorgeous readers who have so many self esteem issues, and I really truly don’t understand why. I don’t like a lot of things about myself, but there are also lots of things that I love and wouldn’t change for anyone. I have said before and I will say it again, confidence is sexy. Plain and simple. Cockiness… not so much“I have never met a girl, I couldn’t call a beauty” – Andy Warhol. If you are able to put yourself down, imagine how negatively you view the rest of the world. “When you can find the beauty in what you always believed to be ugly, is when you truly find peace within yourself.” – Justine ArmijoLove yourself, be realistic in improving your character, and know what you’re worth… The rest will shine through on its own.Also don’t talk shit on other girls… it makes you sound insecure… Point out what you like about them.

7.     Be Smart and contribute something. Brains and beauty! What an attractive combination. There is nothing more ‘blah’ than someone who cannot hold a conversation. Be able to contribute something to someone’s life.  Take an interest in what’s going on around you. It’s not just about sounding smart and being attractive. The world really does need more young women to become involved in their communities and start taking responsibility. Because it really is our generations responsibility to start making the world a better place. I wanna change the world, but I can’t do it by myself. Empower yourself and be smart and informed. And most importantly share what you learn.“Sharing what you have is more important than what you have.” – Albert M. Wells Jr.

8.     Eat lots of fruits and veggies. I eat more fruits and vegetables than anything else. Some days I go to the gym, have school all day, and swim 1200 yards. And after swimming. I have a lecture that I have to be very attentive in, so I can take efficient notes. On these days, I eat only raw foods. Such as fruits and veggies. I drink about 2 water bottles throughout the day. If I ate nasty processed artificial crap, I could not function as well as I do on those days. Our bodies are made to be vegetarian. If anyone wants to argue that, I’m all for it! The benefits of a raw diet are amazing. Fruits and veggies contribute pretty much everything we need to be at our maximum state of health. I have listed tons of nutrients that are in fruits and veggies and I have even created an index to inform you of the benefits of fruits and veggies.  Do your best to purchase organic and locally grown fruits and vegetables.

9.     Exercise! Here is a simple exercise routine I created for a 24 year old girl that started out at 229 lbs and is getting her desired results. (Email me for the full diet plan. Justine@healthyhotgirl.com) Cardio 4x a week… Cardio can be anything from basketball to running to riding your bike. I suggest running at a very steady pace for 30 minutes straight and alternating with swimming Laps 30 min straight, or whatever you prefer. Then eventually you can start doing both in the same day. Just be active and keep your heart rate up. But make this your minimum cardio. 10 Push Ups Daily…That is nothing! If you can’t do it, make it a goal to work up to it. You will start to feel it in your abs and back as well as your oblique muscles. Just keep your back and legs straight with your knees off the ground and bring your elbows to a 90 degree angle.  If you can do more, do it!! Should take no more than 1 minute out of your day! 15 Leg Lifts Daily… Lie on the floor with your arms at your side and your legs at a 90 degree angel with your hips. Keep your legs together and slowly lower them to the ground taking them just a few inches above the ground and bringing them back up. Don’t let them touch the ground! This should also take no more than 1 minute out of your day! Have a good workout J

10. Do not ever sleep with in your make up. This is a total no- no… Don’t be lazy. I recommend an all natural cream make up remover, (Found this product, thought I’d share the link) http://www.amazon.com/Komenuka-Bijin-Makeup-Remover-All-Natural/dp/B000BRU9I0 followed by Dessert Essence tea tree oil face wash  As you all know, my favorite.. I recommend it to every person in the world. All skin types. http://www.desertessence.com/skin-care/face/thoroughly-clean-face-wash Don’t forget about your astringent… 100% all natural witch hazel is the best! And finish off with my favorite my favorite moisturizer. http://www.avalonorganics.com/?id=82&pid=252 When you sleep, your skin is repairing itself and absorbing moisture, so the last thing you want on your face is chemicals.  I have noticed that a large percentage of girls (at least where I am from) get drunk, eat fast food and pass out in their make up. These I noticed, are also the girls that have bad skin… Keep it clean, stay hydrated, and get plenty of sleep and you will love your skin

Would you like my individual attention? I am willing to do my best to help you with whatever issue you think you may have. I care about your problems!

Justine@healthyhotgirl.com

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Cover My Ass

I wanna remind all my readers of something that I have stated several times and I feel it is important to state it again

I AM NOT A DOCTOR

I HAVE NO NUTRITIONAL TRAINING AT ALL!

Please use this website as a tool to becoming more “nutritionally independent.” I don’t know each of you individually, and I do not know your health history. Please Keep in mind that I am doing this because I want girls to be able to have the knowledge and information available to them, to hopefully trigger their own curiosity and realize what type of information is available to us, upon looking for it. Commercial marketed dietary information is not the best way to learn about how to be healthy. . I do get annual physicals for reinforcement that I am healthy. I don’t take prescription drugs and I am always looking for a natural cure to everything.. not treatments, cures :) I research all my articles on my own.  I want you to develop skills that will aid you in becoming more educated about how your bodies working, and possibilities to improve your physical/mental health. I began learning about food additives from friends that I have, who maintain very strict diets. I began taking their advice and researched this stuff for myself. I have learned a lot about the dangers of processed food, and the benefits of raw natural foods.. I am walking proof that everything I have researched and applied to my life has benefited my body..  So there is this guy who has also told me that, since I have began eating organic, I have gotten hotter.. I agree.  My skin has improved, the shape of my body has improved. My hair, my energy,you name it. I no longer get colds or stomach aches, and guess what… my PMS well, I wont say its disappeared but its improved(a little bit). Less cramps, mood swings, back aches.. but hey that’s just me :) I want every girl in the world to feel as great as I do everyday. I stay active and only eat sexy foods ( raw and natural) So please just use my website as a stepping stone to becoming a healthy hot girl :)

I appreciate all the love and respect I receive from my readers on a daily basis… it’s what keeps me going.. I strongly believe that the information I provide in my articles can help better your life..

Thanks for taking the time to listen to what I have to say.

Love,

Justine Armijo

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Eat Your Greens :)

collection-of-green-fruits-and-vegetables-thumb6792313I Looove all the benefits my body receives from maintaining a diet high in greens… Refer to the vitamins and minerals index to learn about all the benefits…

Fruits:

Green Grapes – Vitamins A,C,D,E,K, Protein Fiber, Folate, Magnesium, Zinc

Kiwi fruit – Vitamins C, E, Fiber, Potassium,

Green Apples – Vitamins A, C, E, K, Protein, Fiber

Pears – Vitamins A, B, C, E, K, Fiber

Honeydew Melon – Vitamins A, C, Calcium, Iron

Limes – Vitamins A, B, C, E, K, Folate, Calcium, Potassium, Magnesium, Iron, Zinc

Vegetables:

Broccoli – Vitamins A, C, E, K, Protein, Folate, Fiber, Potassium, Magnesium, Iron

Arugula Lettuce – Vitamins A, C, Calcium, Folate

Kale – Vitamins A, C, K, Protein, Fiber, Folate, Potassium, Magnesium, Iron

Collard Greens – Vitamins A, C, K, Protein, Calcium, Fiber, Folate

Romaine Lettuce – Vitamins A, C, K, Folate

Spinach – Vitamins A, C, B, E, K, Protein, Calcium, Fiber, Folate, Magnesium, Iron

Artichokes – Vitamin C, Fiber, Folate, Magnesium

Celery – Vitamins A, C, Protein, Fiber

Peas – Vitamins A, C Fiber, Folate

Onions – Vitamins, A, C, K, Calcium

Sprouts – Vitamins, B, C, Folate Potassium, Iron

Asparagus – Vitamins B, C, E, Protein, Calcium, Fiber, Potassium, Magnesium, Iron, Zinc

Swiss Chard – Vitamins, A, C, K, Potassium, Iron

Olives – Vitamins A, B, C, E, K, Calcium, Potassium, Iron, Zinc

Avocados – Vitamins C, B, E, Protein, Calcium, Fiber, Potassium, Magnesium, Iron, Zinc

Green Beans – Vitamin C, Protein, Fiber, Potassium, Iron

Cucumber – Vitamins B, C, Protein, Calcium, Fiber, Potassium, Magnesium, Iron, Zinc

Zucchini – Vitamins A, C, Potassium, Folate

Soybeans – Vitamins A, B, C, K, Protein, Calcium, Potassium, Fiber, Lysine, Magnesium, Iron, Zinc

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