Glad you've gotten some ideas from all this summer
just a heads-up, fruits and vegetables will not likely provide sufficient dietary vitamins b12 or D3, or zinc. (just so you know this is coming from an ex-15-year-anti-pills-in-any-form-vegan - i had to change)
b12 is in animal products. some veg foods like pumpkin seeds will give you some zinc, but the most bioavailable form is in meat products or shellfish. i think oysters are really high, and red meat too. fortified things like milks and cereals can have D3 added, but it's all based on low and outdated norms for daily intake.
are great sources for food nutrition information. here is a link to some good d3 foods http://whfoods.org/genpage.php?tname=nu ... oodsources
WW, yes please do check your zinc. i read that the RDA for zinc is 8mg for women over 19. so 150% of RDA per day is about 12mg? but the recommendation for ms patients, who are known to be low, is 25-50mg daily. i also know that pregnancy is a big zinc drain. plus you have colds and bugs all the time. that's a red flag for low zinc (and selenium.. ever eat brazil nuts?)
when you ask for the zinc test, would you consider asking for uric acid too? to see where it's at relative to the zinc, and whether it's in the 'relapse' range?
please make sure you ask for the right iron test, i think it's ferritin you want if you're just choosing one.
fyi, one banana + multi is probably going to come nowhere near 4700mg so please make sure you eat LOTS of fruits and veg each day! i have a great fruit smoothie product but 1c only provides 20% of the daily requirement... and who knows what daily requirement they are using, they don't actually tell me the mg amounts. i have seen commercial green lentil soup with a good potassium to sodium ratio, mgs included.
check out those sites above if you want to analyze the food you eat, just enter it in the search field and pick the category, then if it has the food in the database, it spews out a list of hits - here's the page for bananas, raw:
http://www.nutritiondata.com/facts/frui ... ces/1846/2
(and let me just say that although it's an awesome tool it is not flawless - when it estimates one banana at 23% of your daily potassium requirement that that is WAY OFF and it's more like 6%)
you know, the first yoga book i ever picked up from the library was called Gentle Yoga (or something like that) with mods for those with MS, wheelchair-bound.. MS was still distant in my future.. so weird to think back on.
i won't give up coffee either WW heehee! but can't do bucketloads or there'd be trouble - when i'm hiking the woods with a bunch of students all morning, there are no opportunities to nip into the toilet lol!