so, what is pABA?

if b4 & b8 are delisted vitamins, they are still well understood and essential ingredients in normal human metabolism, b4 for creating energy (and dna.) and b8 as a neurotransmitter and glucose regulator. your body pulls these chemicals from your intestine and says "thank you" when it does. they have only been delisted because we can create them on our own, but i've mentioned before that i think that's a bad argument; if i can absorb a chemical, and my body is happy to take it and puts it to good use, then i don't want to waste energy creating it. 

b10, on the other hand, does not seem to be useful at all. that is, i can't figure out why i might want to consume paba, except that certain bacteria in the stomach seem to require it to metabolize folate. i think i stated somewhere previously that humans turn b10 into folate, but that was a mistake - our gut bacteria do this, but we cannot, we need dietary folate, instead. this confusion seems to be underlying why paba was listed and then delisted in the b-complex. paba is certainly essential if you're yeast, though, which is why yeast is the only dietary source with a substantive amount.

conversely, it seems to be a chlorophyll-like chemical in the sense that it transfers energy it collects from light, but in the process it just degrades our dna. for that reason, it's actually listed as a mutagen. that is, this chemical can apparently cause cancer. or, at least that's what some studies say - others seem to suggest otherwise.

really, i think this is the best analysis i can find, amongst all of the garbage links trying to sell me supplements:

As PABA is actively absorbed and rapidly and completely excreted in urine, it is suitable to verify completeness of urine collections based on the simple principle of an expected minimal PABA recovery in sampled urine.

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/predicting-urinary-creatinine-excretion-and-its-usefulness-to-identify-incomplete-24-h-urine-collections/A3BD392D1EF894F542A7B5F321D0B7D4/core-reader

so, it seems like it's best use is actually to determine the completeness of urine samples - because you "rapidly and completely" just piss it out.

i'm consequently going to simply remove it from the matrix and move on to b12.

that said, the large amounts of nutritional yeast in this diet would appear to be just about as high a content as anybody could feasibly consume. if i'm wrong about this, i should get plenty from the yeast. and, i'm probably best to merely leave it at that.

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
	nec tar ine 1 129 g	ban ana 1 136 g	str awb err ies 5-6 150 g	avo cdo 2* 75 g	kiwi 1 75 g	van soy milk 250 ml	che rry ice crm 200 ml	nut yst 1 med tsp 3 g	frt crl 55 g	grd flax seed 1 tbsp 7 g	sum	red pep per 1 200 g	dur um wht fet 55 g + h20	med chd chs 60 g	car rot 1 110 g	hull hemp seed 1 tbsp 10 g	dr es si ng	nut yst 1 med tsp 3 g	sum	frd egg 2* 70 g	med chd chs 30 g	marg 2 tsp 10 g	whl wht brd w/ grm + flax 1 s 37 g	nut yst 1 sml tsp 2 g	jce typ grp frt 250 ml	sum	brw cof fee 700 ml	chc soy mlk 100 ml	sum	total
raison d'etre	b5,8	b5 b16	b5 b16 c	b3,4 b5,7 b8,9 f1 k	b5,8 c k	a,d b3,4 b5,7	a b5	b1,2 b3,4 b5,6 b7,9	a,e b3,5 b7,9	o-3 b16		b3,4 b9 c	b3,9	a	a b3,9	b3 o-3		b1,2 b3,4 b6,9		a b2,7	a	d	o-3	b2,7	c		caf fei ne
a (fat sol) (900 μg rae)	21.9 μg	4.08 μg	1.5 μg	10.5 μg	3 μg	10 %	13 %	0	15 %	0	42.5 r:38 c:4.5	314 μg	~ 1.15 μg	30 %	918.5 μg	0	-	0	167 r:30 c:137	r:29 % c:6.9 μg	15 %	10 %	0	0	-	55 r:54 c:1	0	4 %	4 r:4 c:0	268.5 r:126 c:142.5
b1 thiamin (1.2 mg)	.044 mg	.042 mg	.036 mg	0.1 mg	.02025 mg	8 %	.0528 mg	~ 155 %	20 %	.115 mg	217 u:34	.108 mg	~ 46 %	.0174 mg	.0726 mg	.1275 mg	-	~ 155 %	228 u:27	0.06 mg	.0087 mg	0	10.5 %	~ 103 %	-	119 u: 5.5	0.1 mg	3 %	11 u:8	575
b2 [g, j] riboflavin (1.3 mg)	.035 mg	.099 mg	.033 mg	.195 mg	.01875 mg	25 %	.253 mg	~ 144 %	24 %	.011 mg	242.5 u:49.5	.17 mg	~ 22.5 %	.2568 mg	.0638 mg	.0285 mg	-	~ 144 %	206.5 u:40	.684 mg	.1284 mg	0	3 %	~ 96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	662
b3 niacin (16 mg)	1.45 mg	.904 mg	.579 mg	2.61 mg	.25575 mg	10 %	.1276 mg	~ 65 %	36 %	.216 mg	149 n:38 f:111	1.958 mg	~ 36 %	.0354 mg	1.0813 mg	0.92 mg	-	~ 65 %	126 n:25 f:101	.114 mg	.0177 mg	0	6.5 %	~ 43 %	-	50.5 n:1 f:49.5	1.36 mg	4 %	12.5 n:8.5 f:4	338 n:72.5 f:265.5
b4* adenine (75 mg)	?	1.632 mg	0.75 mg	15.9 mg	~ .339 mg	19.25 mg	.9735 mg	49.38 mg	?	?	117.5	31.8 mg	2.2 mg	4.92 mg	0.77 mg	?	-	49.38 mg	119	2.24 mg	2.46 mg	0	4.514 mg	32.92 g	-	56	?	7.7 mg	10	302.5
b5 pantothenic acid (5 mg)	.239 mg	.454 mg	.1875 mg	2.08 mg	.13725 mg	15 %	.6391 mg	2.25 %	19 %	.069 mg	112 u:76	.634 mg	.23705 mg	.246 mg	.3003 mg	.056 mg		2.25 %	31 u:29	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	239.5
b6 pyridoxine (1.7 mg)	.032 mg	.499 mg	.0705 mg	.386 mg	.04725 mg	6 %	.0528 mg	~ 133 %	25 %	.033 mg	230 u:66	.582 mg	.0781 mg	.0396 mg	.1518 mg	.06 mg		~ 133 %	186.5 u:53.5	.255 mg	.0198 mg	0	3.5 %	~ 88 %	-	107.5 u:16	~ 0	2 %	2	526
b7 [h] biotin (35 μg)	?	~ 3.212 μg	~ 1.646 μg	5.4 μg	?	~ 10.069 μg	2.86 μg	45 %	86 %	?	197 u:66	6.6 μg	.22 μg	1.038 μg	5.5 μg	2.73 μg	-	45 %	91 u:46	~ 58.33 μg	.519 μg	4.5474 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	513
b8* inositol (myo or lipid) (1000 mg)	152.22 mg	0 mg	19.5 mg	69 mg	102 mg	20.09 mg	9.9 mg	14.85 mg	2.75 mg	13.65 mg	40	114 mg	~ 41.23 mg	5.4 mg	13.2 mg	-		14.85 mg	19 %	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	9.9 mg	-	9%	-	-	~ 0	68
b9 [m, b11, r] folic acid (400 μg dfe)	6.45 μg	27.2 μg	36 μg	122 μg	18.75 μg	n:6 f:0	5.5 μg	~ 35.5 %	34 %	6.09 μg	131 n:61.5 f:69.5	92 μg	~ 39 %	16.2 μg	20.9 μg	1.1 μg	-	~ 35.5 %	107 n:32.5 f:74.5	70.5 μg	18.1 μg	0	5 %	~ 23.5 %	-	48 n:24.5 f:23.5	3.5	2.5	6 n:6 f:0	292 n:124.5 f:167.5
b12 [t] (cyano) cobalamin (2.4 μg)	-	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	-	125	133.5	33	4	0	0	125	-	162	0	20	20	490.5
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 (fat sol) (550 mg)	8 mg	4	1	4	1	11	5	1.5	1	1	29.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	1.5	-	73.5	3	4.5	7.5	119.5
b20* [aka I] l-carnitine (25 mg)	-	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	6.97 mg	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	0		100+	0	0	0	736+
d (fat sol) (15 μg)	-	0	0	0	0	45	0	0	6	0	51	0	0	2	0	0	-	0	2	12	1	30	0	0	-	43	0	18	18	114
e (fat sol) (15 mg)	.993	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	-	0	24	9	.5	20	1.5	0		31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	-	.1086	.09	2.534	.187	1.5	.300	0	1.2	.414	6.3336	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	0	-	5.4031	~0	.8	.8	16.45
f2* alpha linolenic acid omega-3 (g) (1.6 mg)	-	.0638	.065	.165	.0319	.2	.200	0	.2	1.597	2.5227	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	-	2.51	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02
k (fat sol) (138 μg)	2.84	2	1	39	38	5	0	0	-	-	85	10	1	1	12	0	-	0	24	9	.5	10	.5	0	-	20	0	2	2	131
q1* coenzyme q10 (mg) (30 mg)	-	.272	.075	-	.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	-	3.536	-	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	-	~0	~1	-	~ 0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.

- d: 30% + per meal, 120% total

- e: 30% + per meal, 120% total

- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):

- 300+% total w/ 100% for each meal

- b1: 125% w/ each meal

- b2: 131% w/ each meal

- b3: 125% w/ each meal, but not more than 200% in fortified sources.

- *b4 (adenine): 75 mg w/ each meal

- b5: 110% w/ each meal

- b6: 118% w/ each meal

- b7: 171% w/ each meal, with 857% total as a goal.

- *b8 (inositol): 300 mg w/each meal, 1200 mg total

- b9: 100% w/each meal, but not more than 400% from fortified sources, per day.

- b16 (choline): 30% + per meal, 120% total

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 (product is superior, but discontinued) 

- natura vanilla soy milk (light)

- chapman's black cherry ice cream

- bulk barn nutritional yeast

- vector cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- irrestibles brand olive canola oil [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- bulk barn nutritional yeast

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

1) fruit bowl 

b5 supplements:

0) yes -  i could just add a little more soy milk. let me work that out, when i'm done.

1) egg concentrates or egg replacement powders should be high in b5 & high in choline but also high in omega-6s - but maybe not high in omega-6s, too. i may also get a dose of b12. some shopping is required. this is probably ideal. i don't want to cook an egg every morning and am not comfortable consuming them raw, but if i can find a tbsp of something to add, i might.

2) dried whey is a little lower in both b5 & choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.

3) dried milk is something to look at, but it's hard to say what's actually in it without checking and, according to the usda, the whey beats it on the things i'm interested in right now - b5, choline. it's better for d & b12, but i think i'm ok for both.

4) a dash of instant tea is an interesting thought, as it could get me 10% of the b5 (about what i need) with almost no fat. plus, it has caffeine :). specific brands of hot chocolate may be useful, too. i wouldn't want to commit until i've seen a label.

 2 ) pasta salad bowl:

- 100 g cooked pasta ----> reduce
- 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?

0) yogurt is high in b5 and b8.

5) sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt).

6) rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.

7) dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.

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?)

- grapefruit juice is high in inositol

- 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)

==========

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

and, i'll state this as clearly as i can: if the real reason this is happening is that the government is concerned about the pr fallout around the "mordor" images at the tar sands, just wait until the world sees what a scaled up uranium mining operation looks like.

just build the damned dams.

it's when you start fracking for it that it becomes counter-productive.

Using 0.005% ore, nuclear has higher carbon emissions than gas

Nuclear fuel preparation begins with the mining of uranium containing ores, followed by the crushing of the ore then extraction of the uranium from the powdered ore chemically. All three stages take a lot of energy, most of which comes from fossil fuels. The inescapable fact is that the lower the concentration of uranium in the ore, the higher the fossil fuel energy required to extract uranium.

Table 12 in the Berteen paper confirms the van Leeuwen result that for ore with uranium concentration around 0.01% the carbon footprint of nuclear electricity could be as high as that of electricity generation from natural gas.

This remarkable observation has been further confirmed in a report from the Austrian Institute of Ecology by Andrea Wallner and co-workers. They also point out that using ore with uranium concentration around 0.01% could result in more energy being input to prepare the fuel, build the reactor and so on, than will be generated by the reactor in its lifetime.

According to figures van Leeuwen has compiled from the WISE Uranium Project around 37% of the identified uranium reserves have an ore grade below 0.05%.

A conservative estimate for the future LCA of nuclear power for power stations intended to continue operating into the 2090s and beyond would assume the lowest uranium concentration currently in proven sources, which is 0.005%.

On the basis that the high concentration ores are the easiest to find and exploit, this low concentration is likely to be more typical of yet to be discovered deposits.

Using 0.005% concentration uranium ores, the van Leeuwen, Berteen and Wallner analyses agree a nuclear reactor will have a carbon footprint larger than a natural gas electricity generator. Also, it is unlikely to produce any net electricity over its lifecycle.

https://theecologist.org/2015/feb/05/false-solution-nuclear-power-not-low-carbon

no, listen.

we're just going to go from protesting oil to protesting nuclear. it's a non-answer.

it's easy to guess what the government is thinking - that it will help the mining industry. and, canada does indeed produce a lot of uranium, it is true.

as though we have some infinite store of uranium, right?

we don't.

At the current rate of uranium consumption with conventional reactors, the world supply of viable uranium, which is the most common nuclear fuel, will last for 80 years.

https://phys.org/news/2011-05-nuclear-power-world-energy.html

i know - we'll have fusion in 20 years, right?

it doesn't take a lot of foresight to see what's going to happen - consumption is going to go up, and we'll be out of uranium within a few decades, with nowhere to store the increasingly large amount of waste. that is, if we can talk the americans into letting us do it. you know that they have some other uses for the stuff, right?

and, then what?

back to oil?

or will we go to hydro? i'm going to bet on hydro.

so, why waste trillions of dollars building nuclear plants that will last a few decades, and create massive amounts of waste in the process, if we're just going to end up with hydro in the end, anyways?

the answer is obvious: $$$.

but, we're supposed to be thinking longterm, here, we're supposed to be aiming for sustainability, both in terms of energy supplies and in terms of environmental impact. 

uranium solves nothing, it's that simple.

this, i disagree with - they should shut them all down and replace them with hydro-electric capacity, instead.

if the idea is to shift electrical capacity from oil to nuclear, and start fracking for lower and lower grade uranium, then you'd might as well not bother at all. you'll burn so much carbon trying to suck the last little bit of uranium out of the ground that you're just wasting your time.

this has the potential to be a future catastrophe, and i would call on the government to pull out while it still can.

https://www.cbc.ca/news/politics/bains-small-modular-reactors-net-zero-1.5763762

fwiw, i think that contraceptives should be covered by pharmacare and i would consider separating contraceptive coverage from more general coverage to be a cynical ploy, reflective of the kind of divisive identity politics that is wracking havoc on the fake left, right now.

as it is, the existing bc formulary is fairly thin:

https://www2.gov.bc.ca/assets/gov/health/health-drug-coverage/pharmacare/palliative-formulary.pdf

so, i would call on the bc ndp to explain why they are only calling for contraceptive coverage, rather than a more broad-based drug plan - and ask voters to think that through, as well.

the green party generally calls for broad coverage. i don't know the details regarding the platform in bc, but i'd suspect it's probably a far better proposal than that being presented by the ndp.

the situation in hong kong is unusual, in terms of contemporary geostrategic hotspots, in that the west may actually be on the right side. these people are legitimately fighting for basic rights, which the chinese state legitimately wants to curb or take away.

the caveat is of course the colonial history stemming from the forced british occupation of an indisputably chinese city, and i understand that opinions about that are diverse.

but, however you approach the situation, offering people a way out is both reasonable and appropriate. that is, if this transition is imminent, then those that are convinced that they cannot live happily under direct chinese rule should be given the option to escape.

so, i do support the canadian position on this - it is a rare enlightened bright spot in a foreign policy that has been rather dim, as of late.

and, i would call on the chinese to facilitate the process rather than attempt to retard it. once again: the messages being broadcast from beijing on this point are most unappealing.

this is just a typesetting update to maximize readability and conserve space, for more adds.

i need to understand pseudo-b10 better before i decide how to react further.

 

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
	nec tar ine 1 129 g	ban ana 1 136 g	str awb err ies 5-6 150 g	avo cdo 2* 75 g	kiwi 1 75 g	van soy milk 250 ml	che rry ice crm 200 ml	nut yst 1 med tsp 3 g	frt crl 55 g	grd flax seed 1 tbsp 7 g	sum	red pep per 1 200 g	dur um wht fet 55 g + h20	med chd chs 60 g	car rot 1 110 g	hull hemp seed 1 tbsp 10 g	dr es si ng	nut yst 1 med tsp 3 g	sum	frd egg 2* 70 g	med chd chs 30 g	marg 2 tsp 10 g	whl wht brd w/ grm + flax 1 s 37 g	nut yst 1 sml tsp 2 g	jce typ grp frt 250 ml	sum	brw cof fee 700 ml	chc soy mlk 100 ml	sum	total
raison d'etre	b5,8	b5 b16	b5 b16 c	b3,4 b5,7 b8,9 f1 k	b5,8 c k	a,d b3,4 b5,7	a b5	b1,2 b3,4 b5,6 b7,9	a,e b3,5 b7,9	o-3 b16		b3,4 b9 c	b3,9	a	a b3,9	b3 o-3		b1,2 b3,4 b6,9		a b2,7	a	d	o-3	b2,7	c		caf fei ne
a (fat sol) (900 μg rae)	21.9 μg	4.08 μg	1.5 μg	10.5 μg	3 μg	10 %	13 %	0	15 %	0	42.5 r:38 c:4.5	314 μg	~ 1.15 μg	30 %	918.5 μg	0	-	0	167 r:30 c:137	r:29 % c:6.9 μg	15 %	10 %	0	0	-	55 r:54 c:1	0	4 %	4 r:4 c:0	268.5 r:126 c:142.5
b1 thiamin (1.2 mg)	.044 mg	.042 mg	.036 mg	0.1 mg	.02025 mg	8 %	.0528 mg	~ 155 %	20 %	.115 mg	217 u:34	.108 mg	~ 46 %	.0174 mg	.0726 mg	.1275 mg	-	~ 155 %	228 u:27	0.06 mg	.0087 mg	0	10.5 %	~ 103 %	-	119 u: 5.5	0.1 mg	3 %	11 u:8	575
b2 [g, j] riboflavin (1.3 mg)	.035 mg	.099 mg	.033 mg	.195 mg	.01875 mg	25 %	.253 mg	~ 144 %	24 %	.011 mg	242.5 u:49.5	.17 mg	~ 22.5 %	.2568 mg	.0638 mg	.0285 mg	-	~ 144 %	206.5 u:40	.684 mg	.1284 mg	0	3 %	~ 96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	662
b3 niacin (16 mg)	1.45 mg	.904 mg	.579 mg	2.61 mg	.25575 mg	10 %	.1276 mg	~ 65 %	36 %	.216 mg	149 n:38 f:111	1.958 mg	~ 36 %	.0354 mg	1.0813 mg	0.92 mg	-	~ 65 %	126 n:25 f:101	.114 mg	.0177 mg	0	6.5 %	~ 43 %	-	50.5 n:1 f:49.5	1.36 mg	4 %	12.5 n:8.5 f:4	338 n:72.5 f:265.5
b4* adenine (75 mg)	?	1.632 mg	0.75 mg	15.9 mg	~ .339 mg	19.25 mg	.9735 mg	49.38 mg	?	?	117.5	31.8 mg	2.2 mg	4.92 mg	0.77 mg	?	-	49.38 mg	119	2.24 mg	2.46 mg	0	4.514 mg	32.92 g	-	56	?	7.7 mg	10	302.5
b5 pantothenic acid (5 mg)	.239 mg	.454 mg	.1875 mg	2.08 mg	.13725 mg	15 %	.6391 mg	2.25 %	19 %	.069 mg	112 u:76	.634 mg	.23705 mg	.246 mg	.3003 mg	.056 mg		2.25 %	31 u:29	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	239.5
b6 pyridoxine (1.7 mg)	.032 mg	.499 mg	.0705 mg	.386 mg	.04725 mg	6 %	.0528 mg	~ 133 %	25 %	.033 mg	230 u:66	.582 mg	.0781 mg	.0396 mg	.1518 mg	.06 mg		~ 133 %	186.5 u:53.5	.255 mg	.0198 mg	0	3.5 %	~ 88 %	-	107.5 u:16	~ 0	2 %	2	526
b7 [h] biotin (35 μg)	?	~ 3.212 μg	~ 1.646 μg	5.4 μg	?	~ 10.069 μg	2.86 μg	45 %	86 %	?	197 u:66	6.6 μg	.22 μg	1.038 μg	5.5 μg	2.73 μg	-	45 %	91 u:46	~ 58.33 μg	.519 μg	4.5474 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	513
b8* inositol (myo or lipid) (1000 mg)	152.22 mg	0 mg	19.5 mg	69 mg	102 mg	20.09 mg	9.9 mg	14.85 mg	2.75 mg	13.65 mg	40	114 mg	~ 41.23 mg	5.4 mg	13.2 mg	-		14.85 mg	19 %	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	9.9 mg	-	9%	-	-	~ 0	68
b9 [m, b11, r] folic acid (400 μg dfe)	6.45 μg	27.2 μg	36 μg	122 μg	18.75 μg	n:6 f:0	5.5 μg	~ 35.5 %	34 %	6.09 μg	131 n:61.5 f:69.5	92 μg	~ 39 %	16.2 μg	20.9 μg	1.1 μg	-	~ 35.5 %	107 n:32.5 f:74.5	70.5 μg	18.1 μg	0	5 %	~ 23.5 %	-	48 n:24.5 f:23.5	3.5	2.5	6 n:6 f:0	292 n:124.5 f:167.5
b10* pABA (100 mg)	-	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin (2.4 μg)	-	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	-	125	133.5	33	4	0	0	125	-	162	0	20	20	490.5
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 (fat sol) (550 mg)	8 mg	4	1	4	1	11	5	1.5	1	1	29.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	1.5	-	73.5	3	4.5	7.5	119.5
b20* [aka I] l-carnitine (25 mg)	-	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	6.97 mg	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	0		100+	0	0	0	736+
d (fat sol) (15 μg)	-	0	0	0	0	45	0	0	6	0	51	0	0	2	0	0	-	0	2	12	1	30	0	0	-	43	0	18	18	114
e (fat sol) (15 mg)	.993	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	-	0	24	9	.5	20	1.5	0		31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	-	.1086	.09	2.534	.187	1.5	.300	0	1.2	.414	6.3336	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	0	-	5.4031	~0	.8	.8	16.45
f2* alpha linolenic acid omega-3 (g) (1.6 mg)	-	.0638	.065	.165	.0319	.2	.200	0	.2	1.597	2.5227	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	-	2.51	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02
k (fat sol) (138 μg)	2.84	2	1	39	38	5	0	0	-	-	85	10	1	1	12	0	-	0	24	9	.5	10	.5	0	-	20	0	2	2	131
q1* coenzyme q10 (mg) (30 mg)	-	.272	.075	-	.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	-	3.536	-	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	-	~0	~1	-	~ 0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.

- d: 30% + per meal, 120% total

- e: 30% + per meal, 120% total

- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):

- 300+% total w/ 100% for each meal

- b1: 125% w/ each meal

- b2: 131% w/ each meal

- b3: 125% w/ each meal, but not more than 200% in fortified sources.

- *b4 (adenine): 75 mg w/ each meal

- b5: 110% w/ each meal

- b6: 118% w/ each meal

- b7: 171% w/ each meal, with 857% total as a goal.

- *b8 (inositol): 300 mg w/each meal, 1200 mg total

- b9: 100% w/each meal, but not more than 400% from fortified sources, per day.

- b16 (choline): 30% + per meal, 120% total

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 (product is superior, but discontinued) 

- natura vanilla soy milk (light)

- chapman's black cherry ice cream

- bulk barn nutritional yeast

- vector cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- irrestibles brand olive canola oil [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- bulk barn nutritional yeast

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

1) fruit bowl 

b5 supplements:

0) yes -  i could just add a little more soy milk. let me work that out, when i'm done.

1) egg concentrates or egg replacement powders should be high in b5 & high in choline but also high in omega-6s - but maybe not high in omega-6s, too. i may also get a dose of b12. some shopping is required. this is probably ideal. i don't want to cook an egg every morning and am not comfortable consuming them raw, but if i can find a tbsp of something to add, i might.

2) dried whey is a little lower in both b5 & choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.

3) dried milk is something to look at, but it's hard to say what's actually in it without checking and, according to the usda, the whey beats it on the things i'm interested in right now - b5, choline. it's better for d & b12, but i think i'm ok for both.

4) a dash of instant tea is an interesting thought, as it could get me 10% of the b5 (about what i need) with almost no fat. plus, it has caffeine :). specific brands of hot chocolate may be useful, too. i wouldn't want to commit until i've seen a label.

 2 ) pasta salad bowl:

- 100 g cooked pasta ----> reduce
- 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?

0) yogurt is high in b5 and b8.

5) sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt).

6) rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.

7) dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.

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?)

- grapefruit juice is high in inositol

- 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)

==========

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