how, exactly, it is that we got from "maybe masks will work a little, so you should do the most conservative thing possible, just to be responsible - even though the science suggests minimal to negative efficacy" to "if you don't wear a mask, i'm going to shut down your business and fine you $1000 and send you to jail because the science is 100% clear" is an exercise in ochlocracy, and an implementation of vicious mob rule. 

we went full retard in a matter of weeks, at the smallest incitement.

and, it's frightening, sure. 

but, it needs to be studied, so it doesn't happen again.

no, stop.

really.

this is the truth around what the media and politicians are saying about mask use. it's nothing more than brutal truthiness underlying it. really.

if you actually look beyond the terrible media articles, and the fascist laws that are generating them, you're going to see something kind of unexpected: the public health experts actually don't really recommend mask usage as a solution. they might recommend it as a last gasp hope. but, you'll see statements like this at their websites:

Wearing a mask alone will not prevent the spread of COVID-19.

who said that? alex jones? no:

https://www.canada.ca/en/public-health/services/diseases/2019-novel-coronavirus-infection/prevention-risks/about-non-medical-masks-face-coverings.html

this is what that site says about homemade masks, which would include most commercially available masks:

These types of masks may not be effective in blocking virus particles that may be transmitted by coughing, sneezing or certain medical procedures. They do not provide complete protection from virus particles because of a potential loose fit and the materials used.

then, they "recommend" the use of these masks anyways, because some protection is better than none, and why not?

but, they all but come out and say "these are basically useless.". and, they certainly don't suggest mandating them. there's a very big difference between saying "yeah, you should probably do that, 'cause why not?" and saying "you'd better fucking do that, or else" - and the experts are not advocating the latter. that's something that politicians are pushing, apparently due to widespread ignorance fueled by shitty media.

this site exists to criticize the media. that's what i'm here to do, and what i'll keep doing. and you'll note that i'm almost always right, even if i'm not infallible.

...12 year-old censors be damned.

hi.

you told me you wouldn't boost the rx unless you got the ok from dr. w. so, i called dr. w...

dr. w suggested looking at injections, and i'm kind of apprehensive about that.

however, he informed me that dr s would be willing to carry through with the orchiectomy.

so, i'm hoping you could send me to dr. s for a referral for the orchiectomy an let me know about it; the snail mail option worked last time.

i fucking nailed the pandemic shape in ontario.

and, you want to shut me down?

you should be taking notes.

dumbass...

this kid is probably sorting through statements given to him directly by the government, and trying to cross-reference them with topics he's never studied formally or informally and in truth has no understanding of, at all. it's a McFactCheck - complete with truthiness sauce.

it's absolutely pathetic. truly.

and, the model is unworkable. it needs to be abolished.

i have ten times your schooling, kid. maybe if you shut up for a minute, you might learn something.

i mean, who the fuck do you think you are, anyways?

go away and leave me alone, you buffoon.

it's making me laugh that some twelve year-old kid in his mom's basement thinks he's smart enough to censor my broadcasts.

why don't you go finish high school first, kid? 

in the mean time, you should defer to experts - like me. 'cause, i'm the one with an education, here. you know that, right?

these were the kind of terrible headlines you saw in the mainstream press when those results were released:

https://www.nytimes.com/2009/03/24/health/24brod.html

that garbage remains all over the internet, but it does not reflect the science on the matter.

vitamin e does not increase the risks around cancer and is not bad for your heart - but smoking is bad for both things, and the tobacco industry has successfully confused a lot of people about it.

...including the idiot 12 year old that is trying to censor me.

you can say mean things about these people now, but they're on the right side of history, which will look favourably upon them as taking a courageous stand in a difficult time. this is what free speech is about - saying things that are unpopular, and taking a stance against the herd.

the cheapy masks just don't work and it's ridiculous to mandate them by force or push down fines on people that just don't fucking want to wear them.

https://www.blogto.com/city/2020/09/toronto-anti-mask-protesters-covid-numbers-rise/

so, ontario has recorded it's highest case load today, since the start of the pandemic - not it's highest in the "second wave" (this is not a second wave, but the conclusion of the arrested first), but it's highest ever. we've finally picked up where we left off.

mask use seems to be almost total.

clearly, that's not working. 

so, will we recognize that this is not working and abolish these unconstitutional laws, now?

biden seems to think abortion rights are why the democrats lose. it's a position that continually pops up amongst older, male democrats (sanders was pushing it near the end, too). so, he's going out of his way to reach out to anti-abortion voters (rather than attack them as the savages they are), and now he wants to talk about healthcare, instead.

this is the data on the aca:

https://www.kff.org/interactive/kff-health-tracking-poll-the-publics-views-on-the-aca/#?response=Favorable--Unfavorable&aRange=twoYear

that appears to be national.

while support for the aca may have been decisive in certain key democratic support groups during the primary, opposition to it was likely a key factor in trump's win in certain states, both from the left and the right. as a supporter of single payer, i realize the aca likely needs to be gutted and reversed before more serious progress is possible, even as i (of course) won't support undoing it.

the point is that it's not a very popular legacy of obama at all, especially not in key voting groups.

this is data on abortion:

https://www.pewforum.org/fact-sheet/public-opinion-on-abortion/

as we can see, support for abortion is actually increasing, and abortion rights are far more popular than the aca is.

but, biden is an out of touch 80 year-old white man, and he has attitudes that demonstrate it clearly enough. he doesn't live in reality; he's yesterday's man.

i need to call on democrats in the house and senate to distance themselves from biden, and campaign against him, if they have to. there's going to need to be legislation for abortion rights introduced in the next four years, and biden is going to have to be forced to sign it. he will need a strong pro-choice caucus banging down his door to get him to do it.

that is, if he wins at all - and his decision to prioritize the wrong concerns could be fatal, truly.

and, let's make something else clear.

linus pauling was one of the most important scientists of the 20th century, as important to the field of chemistry as einstein or bohr were to physics, or godel or hilbert were to mathematics.

he is one of the shoulders we stand on, today.

he made some mistakes, as they all did.

but, calling him a quack demonstrates that you are one, yourself.

nononono, let's be clear.

so, some scientists asked "if vitamin e is such a powerful anti-oxidant, does that mean it can undo the carcinogenic effects of smoking?"

and, what they found was this:

the use of supplemental vitamin E in current but not in former smokers was associated with an 11% increased risk of lung cancer for every 100 mg/day increase, and intakes greater than 215 mg/day were specifically linked to a 29% increase in risk for non-small cell lung cancer.

https://lpi.oregonstate.edu/mic/vitamins/vitamin-E

those are very small increases that would be reported as statistically irrelevant in virtually any other scenario, when controlled for other factors. but, the answer is clear enough - vitamin e won't protect you from smoking. or from coal particles. or from car exhaust...

but, we know who runs the world.

so, the headlines read:

VITAMIN E CAUSES CANCER

...when the studies really suggested no such thing; even in former smokers, there was no statistical(ly insignificant) increased risk.

you gotta be careful with this stuff - you need to get somebody to read it for you, because you probably can't read it yourself. again. don't wing it. ask a mathematician...

there's no magic potion to protect yourself.

we need to reduce emissions.

but, in a petro-state dictatorship (with junior partners in the tobacco & marijuana industries), you would expect for a study that demonstrates that supplementation of c & e doesn't undo the effects of exposure to pollution would end up spun around to suggest that c & e are carcinogenic, rather than broadcast the stark truth that there is no way to protect against the health risks of environmental exposure to exhaust fumes and second hand smoke besides reducing emissions at the source.

i mean, the premise that high supplementation of vitamins does anything - good or bad - is deeply flawed, because all your body does with these chemicals is get rid of them. that's the real takeaway, the real thing we learned.

so, yeah - you can not get enough, it is true.

but all your body does if you get too much is flush it out.

the counter-examples are a, d, e & k which can be stored. but, what that means is your body regulates their release, and the idea that you're ending up with high levels of e via any other mechanism than injection doesn't really make any sense - if you have too much e, your liver should pull it out and store it.

the problem is when your liver gets overloaded and you essentially overdose - that is a real potential threat. but, even at levels in multivitamins, it's pretty obscure.

and, what about these weird studies that claim that vitamins cause cancer?

well..

that doesn't seem right, clearly. the science around anti-oxidants is not in question, the question with things like flavonoids is whether you can actually absorb them or not.

here's my hunch about that: if you give people multivitamins, and insist they rely on them for nutrient requirements, what's likely going to happen is that they're going to end up deficient in the vitamin that they're being tested for because they're just going to piss it out.

so, yeah - somebody that relies on a daily multivitamin or chemical supplementation may end up showing increased risk for certain disease, but it could very well be because they're actually deficient due to relying on the multivitamin and not getting enough through the course of the day.

that said, it's worth pointing out that the studies they've done have very explicitly tested whether vitamin e can undo the effects of smoking. the anti-vitamin people forget to tell you that. so, no - vitamin e is not an antidote to smoking. but, that does not mean that high doses of vitamin e will cause cancer, it just means it won't protect against other known risk factors. the real point of these studies was consistently about the dangers of smoking and pollution, not about the dangers of vitamins. but, we know who runs the world, right?

that said, as mentioned, there doesn't seem to be any evidence to overdo it with much of anything except c. c won't cure your cold on it's own, but it will sure help. besides glucose, it's probably the most important chemical in your body. there's no real reason to take a pill when it's so readily available in food, but it's really the only thing you should be looking at extremely high intakes of - just so long as you stagger it. and, if you have to take pills, take smaller ones 2-3x times a day instead of big ones once a day.

what we've learned, what we can say for certain, is that we're not evolved to store vitamins like we once thought we were; we don't store most of them at all, and the ones that we do store are only stored for a few days at a time. what that means is that you need to eat small, frequent meals - or take small, frequent supplements.

i should answer the obvious question - why don't i take a multivitamin?

and the answer is that they don't work, and it goes back to what i was saying about pissing it out.

you might imagine that if you take a vitamin with 500% of your b1 in the morning then you're good for a week, right? a couple of days, anyways, surely?

but, no - what actually seems to happen (and, they've done studies, you can look this up) is that you get high on thiamin for a half hour, piss it out and crash. then, you're deficient for the next week.

we seem to have made a lot of bad assumptions about these sorts of things in the middle part of the last century. we assumed that you just absorb cholesterol in tact; in fact, you don't - it's regulated by your liver. and, we assumed that your body would find some way to manage a ton of vitamins if you administered it all at once; in fact, it can't - it gets overwhelmed and excretes the water soluble vitamins (and potentially even overdoses on fat soluble ones).

so, what multivitamins need to do is package smaller amounts and instruct people to take them 2-3x per day, instead of put together this overwhelming concoction and instruct customers to consume them daily or weekly.

so, i'm googling b5 and they all come in 50 mg, 500 mg or even 1000 mg dosages, and this is really just stupid. your body can't do anything with that except excrete it; it'll be pissed out in an hour.

if i could find a multi that has 5-10 mg of b5 in it (and reasonable amounts of other vitamins), i'd take it with each meal, as a fortification substitute.

but, i don't see the point in overwhelming myself with a chemical that my body is just going to go into overdrive to excrete. that's just likely to be harmful on my organs, in the long run.

i'd rather find a dietary source, it just doesn't seem feasible right now.

what are the symptoms of b5 deficiency?

- numbness

- tingling

- migraines

- fatigue

sounds familiar.

why am i going crazy with these water soluble vitamins?

because your body doesn't store them - they're gone in a few hours. taking 30% three times a day doesn't really add up to 100%, it just means you're at 30% or lower all day.

the argument against it seems to be "you just piss it out", but that's an argument to take 3x as much, not an argument not to bother.

rather, it seems to be that the food industry - broadly - just doesn't want to pay to add vitamins to food, because profit. and, they don't fucking care...

so, i'm running low on b5 and nothing really seems to offer a good answer. i may surprise myself when i walk into the store, but that seems unlikely (everything has less than i hope, not more).

there's no upper limit on b5 that i can see, but it hardly matters if i can barely get to a sufficient level and nobody fortifies with it.

for b5, it seems like you either need to be fat, or you need to eat organ meat. those are your options, because it's so poorly fortified. the argument seems to be that you don't need to fortify anything with b5 because it's plentiful in the environment. and, like i say, that argument might work for you....if you're obese. and, everybody's obese nowadays anyways, right? obesity for all! no, really - that's what the health authorities are saying, basically. so, yeah - 5%/100 g works out to 300% after 6 kg. all you have to do to get sufficient b5, then, is to eat 6 kg of virtually anything, a day. then, you'll get tons of b5, to properly condition your fat ass. sure. but, i'm demonstrating that it's not as easy as they claim it is if you eat a more reasonable amount of food - in my case, closer to 2.0-2.5 kg/day, much of it liquid. i mean, the only substantive source of this i can find is actually brewed coffee :\.

so, am i going to have to take a b5 supplement because they won't fortify the food with it? it's possible, if i can find it small enough (2-3 mg, and i'd take it with each deficient meal).

what else can i do?

pasta dish:

well, i can add some kind of liver. no thanks.

if i go with yogurt, i can probably get about 15-20%; this is about on par with the amount i'd guess i can recover from the eggs in caesar, maybe a little more. so, that takes the gap down from 80% to 60-65%, either way.

crickets are, again, not useful - i could get around 6% out of 15 grams.

i have mushrooms & broccoli, together, in front of me as an option - but i'm looking at a large amount (400 g) of each. note that my big pepper is 175-ish g, and my carrot & kiwi are both 75-ish, although i take two kiwis. even the bananas come in at less than 300g, total. i could maybe supplement, but i'm not getting anywhere by adding a kg of greens & fungus to a bowl that is supposed to be low total weight.

farmed fish has higher concentrations of b5, but at an exorbitant cost - and i still need 200 g of something.

fish are....i'm more concerned about the mercury than i am about the ethical questions around eating fish. they're not as dumb as crickets, obviously. i think it's grey - i'd understand somebody rejecting fish from their diet on ethical grounds, and i'd rather avoid them, but i don't want to end up b5 deficient...

it doesn't seem to be good enough, anyways.

so, i dunno what to do about b5, at this point. i could maybe find some kind of baby food and mix it in. but, i may need to supplement with it...

egg plate:

it's essentially the same discussion; i can get a little from the soy meat substitute, a little from orange juice and a little from rice, but i'm still 30-50% short, even if i throw in a heaping side of shittake mushrooms. it doesn't make sense to add fish to a dish that is reliant on soy protein, and i'm not likely to find sufficiently fortified rice. i'm going to need something sneaky...

what i'm going to do with b5, then, is put it aside. let's add everything else up as best i can, and see where i'm actually at and what the best next step is.

it looks like i'll probably have to supplement, because they don't fortify. and, i wonder - are these migraines due to b5 deficiency?

lastly, what about b12?

well, as before, i'm going to rely on the meal replacement for the fruit bowl - but i only need around 35%. i should get a lot of b12 in a potential meat replacement. and, what about the pasta?

well, if i end up adding fish, that solves the problem.

otherwise yes - i'm looking primarily at crickets.

and, that's my answer, for now.

court stuff will be the focus for the day.

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 (08:00)						pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	banana 2*8" 2* 136 g	straw 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 100 g + water	medium cheddar cheese 60 g	carrot 8" 72 g	hulled hemp seed 10 g	yogurt dress or canola oil caesar (for e)	nut. yeast 1 tsp	sum	fried eggs 2*70g	medium cheddar cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	meat rep. ??	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
a (fat sol)	4	0	2	10	13	29 ret:23 car:6	103	1	30	241	0	-	-	375 ret:30 car:345	21	15	10	0	-	-	46 ret:46 car:0	0	4	4 ret:4 car:0	450 ret:103 car:351
b1 thiamin	6	2	2	8	5	21	6	84	1	3	11	-	106	211	6	.5	0	10.5	-	-	17	8	3	11	260
b2 [g, j] riboflavin	12	1	2	25	10	49	8	41	13	2	2	-	95	161	42	6.5	0	3	-	-	51.5	32	10	42	303.5
b3 niacin	10	2	2	10	1	23 nat:13 fort:10	8	66	0	4	6	-	47	131 nat:18 fort:113	1	0	0	6.5	-	-	7.5 nat:1 fort:6.5	8	4	12 nat:8 fort:4	173.5 nat:40 fort:133.5
b4* adenine (mg)	3.26	0.375	0.6	19.3	0.9735	24.1335	27.825	4	-	-	-	-		-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid	10	2	2	15	5	32	5	8.5	2.5	2	1	-	2	21	21	1	0	4	-	-	26	20	4	24	103
b6 pyridoxine	50	2	4	6	1	61	24	7	2.5	5	3.5		80	122	12	1	0	3	-	-	16	0	2	2	201
b7 [aka h] biotin (rdi: 35 mcg)	20	2.5	?	30	1	51	16.5	1	3	12	8	-	-	40.5	65	1.5	13	9	-	-	88.5	?	12	12	192
b8* inositol (mg) (myo or lipid)	20	10	204	25	5	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	14	4.5	12	6	1	33	19	71	3	3	3	-	10	109	18	1.5	0	5	-	-	24.5	4	2	6	172.5
b10* pABA	~0	~0	~0	>0	~0	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	0	0	0	50	20	70	0	0	8.5	0	0	20+	22	30.5	33	4	0	0	-	-	37	0	20	20	157.5
b13* orotic acid (mg)	~0	~0	~0	~0	20	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	1	2	11	5	22	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	-	71	3	4.5	7.5	108
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	74	234	4	0	278	350	0	0	7	0	-	-	357	0	0	0	0	-	100+	100+	0	0	0	735+
d (fat sol)	0	0	0	45	0	45	0	0	2	0	0	20+	-	2	12	1	30	0	-	-	43	0	18	18	108
e (fat sol)	2	1.5	20	0	2	24	13	1	1	2	7	30+	-	24	9	.5	20	6	-	30+	35.5	0	0	0	83.5
f1* linoleic acid omega-6 (g)	0.1252	.09	0.374	1.5	.300	2.2992	.0738	.540	.3462	.0828	2.87	-	~0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	12.4151
f2* alphalinoleic acid omega-3 (g)	0.0734	.065	0.0638	0.2	.200	0.5372	.041	.024	.219	.0014	.93	-	~0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	3.4601
f1:f2 ratio	-	-	-	-	-	4.28	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.59
k (fat sol)	2	1	78	5	0	85	10	1	1	12	0	-	-	24	9	.5	10	3	-	-	22.5	0	2	2	133.5
q1* coenzyme q10 (mg)	0.272	.075	0.075	.625	.0308	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	3.536	?	4.05	.063	.2101	7.8591	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	~0.075	~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:

>300% without meeting 100%/meal

+75<=100% each meal    [=+200%<=300% total]

+50<=75% each meal   [=+100<=200% total] 

<=50% each meal    [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

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

- "meal replacement packets" for a & b & d & e

- special k or vector or cream of wheat cereal for various bs (or something else)

- or maybe even baby food cereal for a total vitamin wash

- banana peel + soy smoothie
- red cherries <------------- a

- ground cherries  <------- a, b1, b3

- rosehips (if locatable)  <------------ a, b2, b3, b5, e

- fresh goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- glass of pasta water 

+

- tomatoes

- flax seeds (ground!) (probably not) 

- spirulina 

- tahini  

- macademia nuts 

- croutons

- tomato powder 

- caesar dressing (very little b1, 35% e?, some a)

- one tbsp of imitation bacon bits (isoflavones, maybe_

- 5 g chopped crickets [5 crickets]  [b12]

- indoor farmed fish? <----b5, b12

- shittake mushrooms <------b5

- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- kalamata olives (probably not necessary for e) 

- microwaved/chopped broccoli (probably not, due to k and I3C)  <----but, b5

- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

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 (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

4) coffee

~ 700 ml [2 mugs] [strong] 

- with 100 ml chocolate soy [50 ml/mug]

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 [made in stomach by bacteria]
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