so, this is my update post that i mentioned the other day.
1) i'm rebuilding the chart to put the sums right in it.
3) i'm updating the bread to flax
4) i'm removing the weekly smoothie and adding an option for the peels w/ smoothie
5) i'm just taking q3 out, because i can find nothing about it at all. i'll have to hope i'm getting enough in my stomach.
if a is dealt with (after i plug in those packets), b1 is next.
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.
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 |
75 g |
kiwi 2*75 g |
soy milk 250 ml |
cherry ice cream 200 ml |
sum | red pepper 3"x4" 175 g |
durum wheat pasta 75 g |
medium cheddar cheese 60 g |
carrot 8" 72 g |
sum | fried eggs 2*70g |
medium cheddar cheese 30 g |
margarine 2 tbsp |
whole wheat bread with germ + flax (1 slice) (37 g) |
sum | total | |
| a (fat sol) |
2*2=4 | 2*1=2 | 10 | 13 | 29 ret:23 car:6 |
103 | 1 | 30 | 241 | 375 ret:30 car:345 |
21 | 15 | 10 | 0 | 46 ret:46 car:0 |
450 ret:99 car:351 |
|
| b1 thiamin |
2*3=6 | 2*1=2 | 8 | 5 | 21 | 6 | 63 | 1 | 3 | 73 | 6 | .5 | 0 | 10.5 | 17 | 111 | |
| b2 [aka g, j] riboflavin |
2*6=12 | 2*1=2 | 25 | 10 | 49 | 8 | 31 | 13 | 2 | 54 | 42 | 6.5 | 0 | 3 | 51.5 | 154.5 | |
| b3 niacin |
2*5=10 | 2*1=2 | 10 | 1 | 23 | 8 | 59 | 0 | 4 | 71 | 1 | 0 | 0 | 6.5 | 7.5 | 101.5 | |
| b4* adenine (mg) |
2*1.63=3.26 | 2*0.3=0.6 | 19.3 | 0.9735 | 24.1335 | 27.825 | 3 | - | - | - | 3.36 | - | 0 | 4.27 | - | - | |
| b5 pantothenic acid |
2*5=10 | 2*1=2 | 15 | 5 | 32 | 5 | 6.5 | 2.5 | 2 | 16 | 21 | 1 | 0 | 4 | 26 | 74 | |
| b6 pyridoxine |
2*25=50 | 2*2=4 | 6 | 1 | 61 | 24 | 5 | 2.5 | 5 | 36.5 | 12 | 1 | 0 | 3 | 16 | 113.5 | |
| b7 [aka h] biotin (rdi: 35 mcg) |
2*10=20 | ? | 30 | 1 | 51 | 16.5 | 1 | 3 | 12 | 32.5 | 65 | 1.5 | 13 | 9 | 88.5 | 172 | |
| b8* inositol (mg) (myo or lipid) |
2*10=20 | 2*102=204 | 25 | 5 | 254 | 99.75 | 52.7 | - | - | - | 6.3 | - | 16 | 50 | - | - | |
| b9 [aka m, b11, r] folic acid |
2*7=14 | 2*6=12 | 6 | 1 | 33 | 19 | 53 | 3 | 3 | 78 | 18 | 1.5 | 0 | 5 | 24.5 | 135.5 | |
| b10* pABA |
~0 | ~0 | >0 | ~0 | 0 | 0 | - | - | - | - | - | - | - | - | - | - | |
| b12 [aka t] (cyano)cobalamin |
0 | 0 | 50 | 20 | 70 | 0 | 0 | 8.5 | 0 | 8.5 | 33 | 4 | 0 | 0 | 37 | 115.5 | |
| b13* orotic acid (mg) |
~0 | ~0 | ~0 | 20 | 20 | - | - | - | - | - | - | - | - | - | - | - | |
| b14* taurine (mg) |
~0 | ~0 | ~0 | 2 | 2 | - | - | - | - | - | - | - | - | - | - | - | |
| b15* pangamic acid |
~0 | ~0 | 0? | ~0 | 0 | - | - | - | - | - | - | - | - | - | - | - | |
| b16* choline |
2*2=4 | 2*1=2 | 11 | 5 | 22 | 2 | 2 | 2 | 1 | 7 | 68 | 1 | 0 | 2 | 71 | 100 | |
| b20* [aka I] l-carnitine |
~0 | ~0 | ~0 | 5 | 5 | - | - | - | - | - | - | - | - | - | - | - | |
| c | 2*20=40 | 2*117=234 | 4 | 0 | 278 | 350 | 0 | 0 | 7 | 357 | 0 | 0 | 0 | 0 | 0 | 635 | |
| d (fat sol) |
0 | 0 | 45 | 0 | 45 | 0 | 0 | 2 | 0 | 2 | 12 | 1 | 30 | 0 | 43 | 90 | |
| e (fat sol) |
2*1=2 | 2*10=20 | 0 | 2 | 24 | 13 | 1 | 1 | 2 | 17 | 9 | .5 | 20 | 6 | 35.5 | 76.5 | |
| f1* linoleic acid omega-6 (g) |
2*.0626=0.1252 | 2*.187=0.374 | 1.5 | .300 | 2.2992 | .0738 | .405 | .3462 | .0828 | .9078 | 3.23 | .1731 | 1.5 | .5 | 5.4031 | 8.61 | |
| f2* alphalinoleic acid omega-3 (g) |
2*.0367=.0734 | 2*.0319=.0638 | 0.2 | .200 | 0.5372 | .041 | .018 | .219 | .0014 | .2794 | .228 | .1095 | .5 | .75 | 1.5875 | 2.398 | |
| f1:f2 ratio | - | - | - | - | - | 4.28 | - | - | - | - | 3.25 | - | - | - | - | 3.40 | 3.59 |
| k (fat sol) |
2*1=2 | 2*38=78 | 5 | 0 | 85 | 10 | 1 | 1 | 12 | 24 | 9 | .5 | 10 | 3 | 22.5 | 131.5 | |
| q1* coenzyme q10 (mg) |
2*.136=.272 | . |
2*.0375=.075 | .625 | .0308 | 1.0028 | - | - | - | - | - | - | - | - | - | - | - |
| q2* pyrroloquinoline quinone (mu-g) |
2*1.768=3.536 | 2*2.025=4.05 | .063 | .2101 | 7.8591 | - | - | - | - | - | - | - | - | - | - | - | |
| s* salicylic acid (mg) | ~0 | 2*~0.375=~.075 | ~0 | ~0 | ~0.75 | - | - | - | - | - | - | - | - | - | - | - | |
| - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - |
* not really.
complete requirements
fat soluble:
- a: 100% of pre-formed + 300% of convertible, total daily
- d:
- e:
- k should not exceed 100%/meal
water soluble (bs & c):
- 300+% total w/ 100% for each meal
incomplete requirements legend:
+75<=100% each meal [=+200%<=300% total]
+50<=75% each meal [=+100<=200% total]
<=50% each meal [<100% total]
- so nice vanilla soy milk
- chapman's black cherry ice cream
- irrestibles brand olive canola oil
1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries- banana peel + soy smoothie
- red cherries <------------- a+- tomatoes
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
13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)
- selection brand pasta [metro/food basics]
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese
diet options:
daily:
1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream
- 250 ml soy milk [but double it?]
+
+
- raspberries
- "meal replacement packets" for a & b & d & e
- 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:
2) pasta salad bowl:
- 75 g cooked pasta
- one large red pepper
- one 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
- 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!) with flax
- 2 tbsp olive oil margarine
- 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!) with flax
- 2 tbsp olive oil margarine
- 30 g sliced medium cheddar cheese [6 slices]
+
- salami?
- crickets?
- indoor grown tuna or salmon?
- + apple juice? carrot juice?
- indoor grown tuna or salmon?
- + apple juice? carrot juice?
4) coffee
~ 600 ml [1/2 pot] [strong] [low-ball]
~ 600 ml [1/2 pot] [strong] [low-ball]
- with chocolate soy
weekly:
1) banana peel smoothie:
- 14 banana peels
==========
the list of everything i need to get.
the list of everything i need to get.
added are green
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 [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese
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
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
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
& 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
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
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