Tuesday, September 22, 2020

ok, so i fixed a few things, and this is my new template.

i need to get some cheese info in there. but, now i'm at the point of pondering what and how i should supplement further, and the first vitamin in the list is vitamin a.

i know that vitamin a comes in two forms, and i know that conversion is often poor. i think i was previously overestimating the amount i was getting from a combination of tomatoes/soy/cheese/eggs, and i was told that vitamin a deficiency can't happen here and believed it, but after actually calculating the values, which i should have done years ago, i think i need to pay special attention to this.

this is worth sorting through to summarize the situation:

so, i'm getting about 54% of my vitamin a from actual retinol (soy, ice cream, eggs, margarine), not including cheese. the other 110% is from carotenoids found in fruit (you'll notice there's not yet any vegetables in my diet, and i need to change that). is that a good enough mix? well, for a, i'd like to shoot for 400% total, with 100% in the retinol and 300% in the carotenoids. that should eliminate any potential error, and make sure i'm converting as much as possible. a single carrot is an extra 250%, entirely via carotenoids, and with minimal k, so i think that solves that without even wading into the problems presented by broccoli. but, what about actual retinol?

given that i'm trying to avoid fish due to the mercury content, my only serious choice for vitamin a is via fortification or via dairy products, and i only really get dairy in the form of ice cream (which i think i'm maxed out on) and cheese (which is what i'm looking at next). i don't want to eat animal organs, 'cause gross. 

so, next time somebody gives you shit about eating cheese, you might want to point to the retinol. unless they're eating a fair amount of liver or fish, or paying very close attention to how the grains they eat are fortified, or drink a lot of fortified whole milk, or eat eggs every day, or eat lots of fattening peanut butter, cheese is really the only serious way to get any. and, i'll pick cheese over the others...

how many of the options in this list sound appetizing to you?

on that note, the other thing i can do is buy a box of cereal and throw it in with the fruit. something like a cup of plain jane special k or corn flakes is not bad on fat, and will help with b complexes, too. it's cheap, as well. i just need to find the brand that has what i want, which is - lots of vitamins, minimal sugar, minimal salt & minimal price. and, i'll bring it home on the unicorn i parked in the lot.

so, that means i should be looking at cheddar-type cheeses, as they have more retinol than mozza type cheeses. i'm not sure there's any reason to migrate from the marble, but i'll see if i can get a better answer on that, too.

...which was actually pretty easy, i just went to the site:

my marble has 10%/30g, which is about on par with the cheddar numbers at the self site (maybe a little higher). the black diamond mozza is at 8%, which is consistent. but, if i'm eating cheese for a, i can actually max that out by moving to one of the flavours with 15%, which are:

- old cheddar (regular, lactose-free or white)  [240 mg of salt]
- mild cheddar  [180 mg of salt]
- medium [old or white] [180 mg of salt]

for reference, the marble has 200 mg of salt and is marketed as medium. that seems like what i should do...

so, i'm not adding anything in this post besides the top line of vitamin a, i'm just reposting the template. but, to get me to where i want to be with a, my options are:

- carrots (250% more carotenoids presents resolution for >300% carotenoids dv)
- cheese (~45% more retinol) (99%)
---------------------------------
- low sugar, low salt fortified cereal (20-30% more retinol) (presents resolution for >100% retinol dv) (if i can find it)
- doubling soy milk? (10% more retinol) (gravy)

it would be even better if they put vitamin a in the pasta & bread.

i need to do some court stuff today...

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

fruit bowl pasta salad bowl fried eggs
banana
2*8"
2*136 g		 strawberries
75 g		 kiwi
2*75 g		 soy milk
250 ml		 cherry
ice cream
200 ml		 red pepper
3"x4"
175 g		 durum wheat
pasta
75 g		 medium
cheddar
cheese
60 g		 carrot
8"
72 g		 fried
eggs
2*70g		 medium
cheddar
cheese
30 g		 margarine
2 tbsp		 whole wheat bread
with germ  
(1 slice)
(35 g)		 sum
a 2*2=4 0 2*1=2 10 13 103 1 30 240 21 15 10 0 -
b1
thiamin		 2*3=6 2 2*1=2 8 5 6 63 - - 6 - 0 7.5 -
b2 [aka g, j]
riboflavin		 2*6=12 1 2*1=2 25 10 8 31 - - 42 - 0 3 -
b3
niacin		 2*5=10 2 2*1=2 10 1 8 59 - - 1 - 0 12.5 -
b4*
adenine (mg)		 2*1.63=3.26 0.375 2*0.3=0.6 19.3 0.9735 27.825 3 - - 3.36 - 0 4.27 -
b5
pantothenic acid		 2*5=10 2 2*1=2 15 5 5 6.5 - - 21 - 0 4 -
b6
pyridoxine		 2*25=50 2 2*2=4 6 1 24 5 - - 12 - 0 3 -
b7 [aka h]
biotin
(rdi: 35 mcg)		 2*10=20 2.5 ? 30 1 16.5 1 - - 65 - 13 9 -
b8*
inositol (mg)
(myo or lipid)		 2*10=20 10 2*102=204 25 5 99.75 52.7 - - 6.3 - 16  50 -
b9 [aka m, b11, r]
folic acid		 2*7=14 4.5 2*6=12 6 1 19 53 - - 18 - 0 2.5 -
b10*
pABA		 ~0 ~0 ~0 >0 ~0 0 - - - - - - - -
b12 [aka t]
(cyano)cobalamin		 0 0 0 50 20 0 0- - 33 - 0 0 -
b13*
orotic acid (mg)		 ~0 ~0 ~0 ~0 20 - - - - - - - - -
b14*
taurine (mg)		 ~0 ~0 ~0 ~0 2 - - - - - - - - -
b15*
pangamic acid		 ~0 ~0 ~0 0? ~0 - - - - - - - - -
b16*
choline		 2*2=4 1 2*1=2 11 5 2 2- - 68 - 0 2 -
b20* [aka I]
l-carnitine		 ~0 ~0 ~0 ~0 5 - - - - - - - - -
c 2*20=40 74 2*117=234 4 0 350 0 - - 0 - 0 0 -
d 0 0 0 45 0 0 0 - - 12 - 30 0 -
e 2*1=2 1.5 2*10=20 0 2 13 1 - - 9 - 20 6 -
f1*
linoleic acid
omega-6 (g)		 2*.0626=0.1252 .09 2*.187=0.374 1.5 .300 .0738 .405 - - 3.23 - 1.5 .161 -
f2*
alphalinoleic acid
omega-3 (g)		 2*.0367=.0734 .065 2*.0319=.0638 0.2 .200 .041 .018 - - .228 - .5 .07 -
k 2*1=2 1 2*38=78 5 0 10 1 - - 9 - 10 3 -
q1*
coenzyme q10 (mg)		 2*.136=.272 .075 2*.0375=.075 .625 .0308 - - - - - - - - -
q2*
pyrroloquinoline
 quinone (mu-g)		 2*1.768=3.536 ? 2*2.025=4.05 .063 .2101 - - - - - - - - -
q3*
queuine (mu-g)		? ? ? ? ? - - - - - - - - -
s*
salicylic acid (mg)		 ~0 ~1 2*~0.375=~.075 ~0 ~0 - - - - - - - - -

* not really.

- so nice vanilla soy milk
- chapman's black cherry ice cream
- irrestibles brand olive canola oil
- selection brand pasta [metro/food basics]
- selection brand bread [metro/food basics]
- black diamond brand medium cheddar cheese

fruit bowl, so far:

a - 26---->27---->29% (6% carotenoids, 23% retinol)
b1 - 18% ----->21%
b2- 43% ------->49%
b3 - 19%---->18---->23%
b5 - 28%----->27%----->32%
b6 - 36%------>61%
b7 - 43.5%----->41% ---->51% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26------>33%
b12 - 70% (still)
choline - 20% ---->22%
c - 215%  ----> 258 ----->278%
d - 45%  (still)
e - 14.5% ----> 23---->24%
omega-6: 2.1396 g ----> 2.2366 g -------> 2.2992 g
omega-3: 0.5336  g -----> 0.5005 --------> 0.5372 g
ratio: 4:1 ---->4.5:1 ------> 4.26:1 <----- a bit better, even
k - 45% ----> 84------>85%

fried eggs, so far:

a -  21----->26%--->31%----->46% (46% retinol)
b1 - 6---->69%----->13.5%
b2- 42--->73%----->45%
b3 - 1--->60%---->13.5%
b5 - 21%------>25%
b6 - 12% -------->15%
b7 - 65% ------>87%
b9 - 18--->71%---->20.5%
b12 - 33% (still)
choline - 68%---->70% 
c - 0%  (still)  (but add juice)
d - 12----->27%  ----> 42%
e - 9---->19%---->35%
omega-6: 3.8 g----->4.891 g
omega-3: 0.228 g ----->0.798
ratio: 6.13:1 <------- the margarine actually balances the eggs fairly well. good. a smart choice for protein supplement can fix that up even more. this is my fattiest meal, so it's the one that needs the most attention.
k - 9---->22

pasta salad bowl, so far:

a - 15%---->104%------>374% (30% retinol, 344% carotenoids)
b1 - 2------>66%
b2 - 1------->39%
b3 - 3-------->67%
b5 - 1------->11.5%
b6 - 4------->29%
b7 - 10------->17.5%
b9 - 3------->72%
b12 - 0 (still)
choline - 1------->4%
c - 19-------->350%
d - 0 (still)
e - 2--------->14%
omega-6: 0.4788
omega-3: 0.059 g
ratio: 8.12:1 <------but, only 500 mg, total. i will improve this with seeds and a smart dressing choice.
k - 9----->11

total, so far:

a - 29 + 46 + 374 = 449%  (350% carotenoids, 99% retinol)
b1 - 21 + 13.5 + 66 = 100.5%
b2- 49 + 39 + 45 = 133% 
b3 - 23 + 67 + 13.5 = 103.5%
b5 - 32 + 11.5 + 25 = 68.5%
b6 - 61 + 29 + 15 = 105%
b7 - 51 + 17.5 + 87 = 155.5% + kiwi
b9 - 33 + 20.5 + 72  = 125.5 %
b12 - 70 + 33 + 0 = 103%
choline - 22 + 70 + 4= 96% 
c - 278 + 0 + 350 = 628%
d - 45 + 42 + 0 = 87%
e - 24 + 35 + 14 = 73%
omega-6: 2.2992 + .4788 + 4.891 =  7.669 g
omega-3: 0.5372 + 0.059 + .798 = 1.3942 g
ratio: 5.5:1 <------- not terrible, but i'll improve on it. i want this at 3:1 or 2:1, max.
k - 85 + 11 + 22 = 118%

(<100, <200, <400, >400)  <------ not equally desirable for all nutrients
==========

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream
- 250 ml soy milk  [but double it?]
+
- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries
- cereal (for retinol)
- red cherries <------------- a
- ground cherries  <------- a, b1, b3
- rosehips (if locatable)  <------------ a, b2, b3, b5, e
- goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:
- 75 g cooked pasta
- one medium to large red pepper
- one large chopped carrot
- 60 g chopped medium cheddar cheese [12 slices]
- caesar dressing [need to shop for best option, mine is soy-based and has unclear value]
- glass of pasta water 
+
- tomatoes
- bacon bits 
- chopped crickets?  
- microwaved/chopped broccoli (maybe) 
- hemp seeds (ground) (probably)   
- flax seeds (ground!) (probably)
- kalamata olives (probably) 
- lemon (probably) 
- garlic cloves (probably)
- oregano & pepper (probably)
- broccoli leaves or kale or dandelion leaves? (probably not) 
- red clover (if locatable or foragable)
- alfafa?

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!)
- 2 tbsp olive oil margarine
- 30 g sliced medium cheddar cheese [6 slices]
+
- salami?
- crickets?
- indoor grown tuna or salmon?
- + apple juice? carrot juice? 

4) coffee
~ 600 ml [1/2 pot] [strong] [low-ball]
- with chocolate soy

weekly:

1) banana peel smoothie:
- 14 banana peels
- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]
- chocolate soy
- cherry ice cream
- strawberry tops

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)
8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese
8) taurine (cannot synthesize properly) <----cheese
9) betaine (more than a choline precursor?)

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol
5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid
at
Location: