dsdfghghfsdflgkfgkja: 10/20/20

Tuesday, October 20, 2020

chechnya is a longstanding global problem, and it's problems are somewhat unique.

i agree with him in principle, but france needs to be careful to ensure that any accused parties are given due process of law.

pro-palestinian groups and groups that oppose "islamophobia" don't strike me as likely vectors of violence, even if i broadly find them annoying and don't like them. targeting muslimy groups that don't have anything to do with the actual problem is both likely to lead to a counter-movement and ultimately have no effect in resolving the actual problem.

this guy seemed to just be a local crazy, and if there was a breakdown in safety, it was probably due to poor screening measures when he was let into the country as a refugee. if there's anything to be done by the state, it would be in stricter screening of refugees from particular regions for particular viewpoints. a values test might be stretching it, but a few poignant questions like "would you kill a person that offends you?" are likely useful. you could even present them with a picture of mohummad and see how they react.

but, the root cause is really in the mosques, themselves, and the way to neutralize the problem is through greater integration, not through further ostracism. these people need to somehow be convinced to become apostates, and isolating them further is going to do the opposite - it's going to harden them, and deepen their delusions.

there's a good opportunity here for a meaningful dialogue, but mr. macron seems to want to institute a reign of terror that will boost his popularity, instead. that's unfortunate.

there are certain groups that need to be wiped out with force but, broadly speaking, the way to eliminate islam is to convince muslims to abandon it, and these decisions seem to be moving in the wrong direction.

i hope the french republic can see through this and pick the proper middle point in both denouncing radicalism and prioritizing coercive integration as the proper path to secularizing immigrants.

https://www.euronews.com/2020/10/20/france-beheading-macron-promises-crackdown-on-radical-islam-after-murder-of-teacher-samuel

so, yes - i'm sure i'll be wrong from time to time, but that's not a reason not to post something. wrong ideas are useful, too, for the purposes of proving them wrong, if nothing else.

and, if you're convinced i'm wrong, let me know.

...but the antifungal properties of root vegetables thing isn't wrong, it's just poorly defined, at this point, and i'd again call for further study into the matter.

this isn't a publication - it's not a product, it's never going to end up in a library.

it's a scratchpad, a journal, a diary, a set of rough thoughts and ideas, put up to the public for perusal, analysis and reflection.

treating it like it's a publication or subject to the rules of publication is disingenuous and, frankly, flat out stupid.

...but, i'm not ignoring the potential usefulness of beets as a chitin-neutralizing agent when i add them to the pasta bowl for the betaine, either.

i'm just not ready to conclude it's worthwhile to add mushrooms for the b5 due to the chitin-busting properties of carrots & beets, quite yet.

but, do the study and let me know - or send it to me, if you know about it.

in this study, they took cultured carrot cells and were able to stimulate them into generating chitinase by incubating them with a fungal cell wall, aka chitin.

so, we know that carrot cells will react to fungi by producing chitinase, when provoked.

but, that doesn't answer questions regarding how useful that reaction is in aiding human digestion - a little, a lot or not at all. for example, does it matter if the carrot is removed from the ground or not? is there chitinase in the carrot "food matrix", or does it need to be produced by a living plant?

https://academic.oup.com/pcp/article-abstract/29/3/527/1838089

in radishes, they actually found a specific genetic marker for it, but it still doesn't answer any of the questions i have about digestion - i want to see a dedicated, specific study before i jump to that conclusion.

as of now, mushrooms are still useless, and nutritional yeast is only useful because it's fortified.

sorry.

as i've stated repeatedly, it's ultimately up to you to determine the correctness of any information you come across, here or anywhere else. that's something that's changed, in the information age - the burden of proof has reversed, and it's now up to the reader to decide.

and, i invite you to analyze my arguments and writings and presentations, and send me corrections or clarifications if you feel they're justified.

i have no motives in being dishonest; i don't even have ads on the page. i'm really just posting rough notes for myself, and for the historical record. go to my bandcamp site if you want to send me money.

if i agree with you, i'm happy to concede the point - i'm all about learning, i'm not going to pretend i'm right about something if i'm not, and i don't have a desire to post things that are wrong, or argue from false positions.

that said, i'm going to be wrong from time to time, too, i don't doubt that. so, make your case - send me corrections. prove me wrong. i await your discourse.

remember: i'm trying to debunk false claims in the media, more than anything else. i'm a fact checker, first and foremost. this is a space for brutal honesty, if nothing else - even if i get a few things wrong from time to time, like everybody else.

but, with the root vegetables and chitinase, that's pretty settled to be true; it's the usefulness of that truth that seems unestablished, in the context of aiding in human digestion of fungi.

i understand that i have critics out there, but you need to consider who these people are, and deeply question their value as sources of information. they're broadly very uneducated people, who shouldn't be consulted for their views on much of anything.

i expect you to question me, but i'm pretty good at backing up my arguments, and i can generally be taken at face value. the people criticizing me are largely operating under existing political agendas, are mostly interested in profit and mostly can't be trusted at all.

woah, let's hold on a minute.

the idea that certain plants have antifungal properties is not controversial, whatever the precise mechanism. i have little doubt that eating beets or carrots with mushrooms or yeast would help a little; the question isn't whether the information i posted is correct (it is correct) but how useful it is in aiding human digestion of chitin. what i needed to do was find a way to quantify it, and that information doesn't appear to be available via a google search, at least.

search for "carrot" and "chitinase" and you'll see plenty of links - this is a pretty real thing. plants are living creatures, and they have multiple defense systems, including the ability to defend against fungal pathogens. that's basic science, and not up for debate.

so, i'd still suggest that eating beets with yeast, or carrots with mushrooms, is a great idea in principle, and that it will probably help in the way i'm suggesting - but what i'm lacking is a detailed analysis.

so, i'd again call on somebody to do that study and figure it out: how useful is the chitinase in dietary plants (root vegetables, in particular) in breaking down chitin and aiding human digestion of fungi?

it's too early to draw definitive conclusions, but they're doing well so far.

meanwhile, the death rate continues to slowly tick upwards in most other places.

how long before sweden is near the bottom of the list?

you have to understand that they don't actually require a justification to call an election, and this is all theatre.

the liberals think they'll win a majority if they call an election in the middle of a pandemic, probably because the ndp are doing well in bc. they let the ndp make the gamble, and now they're trying to follow along - like they always do.

i was noncommittal about bc as the dynamics were unclear ("stability" in a pandemic v punishing the government for an unnecessary election), and it's still not clear what the outcome there is going to be, although what's become clear is that the leader of the liberal party (which is unusually right-wing in bc) is relatively unpopular. the thing is that the nature of the three party split in bc means that opinion polls are less decisive than they appear at first glance. if vancouver has swung hard to the ndp, and that is the reason the polls are skewed, it won't help them in the interior, which is unlikely to vote for the ndp. and, if those 4-5% differences in total green support are reflective of weakening support in ridings they had no chance in anyways, it will likely matter little in the handful of ridings they're competitive in.

i'll post some kind of analysis near the end of the week.

if it's not clear, i would recommend supporting the greens, even as i'm uneasy about their increasingly goofy positions on certain social issues. i'll openly and loudly criticize them for that, but race and gender politics shouldn't be ballot questions and i refuse to bend on that point; i'll nail them for being specious, and then endorse them and vote for them anyways. and, i don't care if they want my endorsement or not. it is in the best interests of the planet that they maintain the balance of power in that province, somehow.

i think the issue is less up in the air regarding a federal election - the numbers for the liberals just aren't there. they're maxed out in ontario & quebec and likely to lose seats in the east. i don't see any reason to think the pandemic is going to lead to stronger levels of support for the liberals west of winnipeg, or in rural ontario. if they saw a bump, it was likely in the gta, but it doesn't matter if they win these seats with 51% or 91% of the vote.

regardless, mr. singh is being badly outmanoeuvred, as always. and, if there's a party with the most to lose from an election, it is indeed the ndp - who, as much as i am unhappy with them, need to continue to act as a check on the increasingly corrupt liberals. i mean, you expect a little corruption, but they just don't care any more.

if they abstain, we have an election. so, this is what they should do...

if the government insists this is a confidence matter, vote with the government. then reintroduce the motion on the next opposition day. if the government again insists it's a confidence matter, vote with the government again. then, reintroduce it on the next opposition day. continue forward with this until the government either gives up, or drops the bullshit and calls an election, anyways.

when asked about it, the ndp should just be upfront: this is bullshit. if the liberals want an election, they should just call it.

there's nothing stopping the opposition from reintroducing the motion over and over again.

https://www.cbc.ca/news/politics/conservatives-we-opposition-day-1.5768993

when you stood with the land defenders, did you stand with them because they were indigenous, or because they were defending the land?

it's when you answer that question carefully that you'll understand why i stand with those defending the oceans, and not those that want to exploit it.

i've talked about choline so much that i'm just going to enter the data in without further comment.

here's the data...

nectarine - 8 mg

banana - 13.3 mg

strawberry - 5.7*1.5 = 8.55 mg

avocado - 21.3 mg

kiwi - 7.8*.75 = 5.85 mg

ice cream - 1.1*26 = 28.6 mg.

yeast - 3*(82/20) = 12.3 mg

cereal - 6 mg

soy - 24*2.56 = 61.44 mg

flax seed - 5.51 mg

=========

8 + 13.3 + 8.55 + 21.3 + 5.85 + 28.6 + 12.3 + 6 + 61.44 + 5.51 = 170.85

170.85/550 = 0.31063636363--->31%.

that's about perfect.

red peppers - 5.6*2 = 11.2 mg

pasta - 15*.55 = 8.25 mg

cheese - 16.5*.6 = 9.9 mg

carrots - 8.8*1.1 = 9.68 mg

hemp - .10* = mg

yeast - 3*(82/20) = 12.3 mg

==================

11.2 + 8.25 + 9.9 + 9.68 + 12.3 = 51.33

51.33/550 ~ 9%

i suspect hemp has a few mg (probably on par with flax), but i can't prove it. yogurt, however, should have a fair amount. it's maybe ok if i come in a little low here, due to the importance of the eggs.

eggs - 146*3 = 438 mg

cheese -16.5 *.3 = 4.95 mg

margarine - 11*.1 = 1.1 mg

bread - 27*.37 = 9.99 mg

yeast - 2*(82/20) = 8.2 mg

juice -

===================

438 + 4.95 + 1.1 + 9.99 + 8.2 = 462.24

462.24/550 = 84%

coffee:

4.63*4 = 18.52 mg

soy - 24*2.56*(2/5) = 24.576

=====================

18.52 + 24.576 = 43.096

43.096/550 = 0.07835636363---->8%

overall:

31 + 9 + 84 + 8 = 132%

and, that's the end of that, for now.

l-carnitine is likely entirely absent and, like taurine, i'll figure it out later. so i'm going to skip to c, d & e.

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 (12:00)											pasta salad bowl (20:00)								fried eggs (4:00)							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	fort 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	yog urt	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 b16	b5 b16	b5 b16 c	b3,4 b5,7 b8,9 b16 f1,k	b5,8 b16 c k	a,d b3,4 b5,7 b12 b16	a b5 b12 b13 b16	b1,2 b3,4 b5,6 b7,9 b12 b16	a,e b3,5 b7,9 b16	o-3		b3,4 b9 c	b3,9	a b12 b13	a b3,9	b3 o-3	b13	b1,2 b3,4 b6,9 b12		a b2,7 b12 b16	a b12 b13	d	o-3	b2,7 b12	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 mg	-	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 %	2.52 μg	204 u:73	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	520
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	0	50 %	.858 μg	187.5 %	0	0	273 n:35.5 f:237.5	0	0	.66 μg	0	0	-	187.5 %	215 n:27.5 f:187.5	1.338 μg	.33 μg	0	0	125 %	-	194.5 n:69.5 f:125	0	20 %	20 n:0 f:20	702.5 n:132.5 f:570
b13* orotic acid (10 mg)	-	-	-	-	-	-	~ 17 mg	-	-	-	170	-	-	~ 37 mg	-	-	>	-	370	-	~ 18 mg	-	-	-	-	180	-	-	-	720
b14* taurine (100 mg)	0	0	0	0	0	-	2.09 mg	0	0	-	6.5	0	0	0	0	-	~ 5 mg	0	-	0	0	>0	0	0	0	-	0	>0	-	-
b15* betaine (550 mg)	.258 mg	.136 mg	.3 mg	1.05 mg	.375 mg	2.048 mg	1.034 mg	0	~ 45.293 mg	.217 mg	9	.2 mg	103.4 mg	.42 mg	.44 mg	-	-	0	19	.414 mg	.21 mg	.01 mg	~ 74.522 mg	0	-	13.5	.7 mg	.8 mg	0	41.5
b16* choline (fat sol) (550 mg)	8 mg	13.3 mg	8.55 mg	21.3 mg	5.85 mg	61.44 mg	28.6 mg	12.3 mg	6 mg	5.51 mg	31	11.2 mg	8.25 mg	9.9 mg	9.68 mg	-	-	12.3	9	438 mg	4.95 mg	1.1 mg	9.99 mg	8.2 mg	-	84%	18.52 mg	24.576 mg	8	132
b20* [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 (thiamin): 125% w/ each meal

- b2 (riboflavin): 131% w/ each meal

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

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

- b5 (pantothenic acid): 110% w/ each meal

- b6 (pyridoxine complex): 118% w/ each meal

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

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

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

- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.

- *b13 (orotic acid): 10 mg w/ each meal

- *b14 (taurine): 30 mg w/ each meal, 120 mg total

- *b15 (betaine): 165 mg w/ each meal, 660 mg total

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

- *b20 (l-carnitine):

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:

- 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

- black diamond brand medium cheddar cheese

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

- dempster's whole grain double flax bread

- bulk barn nutritional yeast

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

1) bran/fibre option for the fruit bowl will boost betaine a lot

2 ) pasta salad bowl:

- yogurt is high in b5 and b8 and b12 and choline.

- beets good for betaine

- one tbsp of imitation bacon bits (isoflavones, maybe)

- lemon/lime (probably for phytonutrients)

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

- red clover (if locatable or foragable, for phytoestrogens)

- alfafa?

- 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). b15/dmg.

- 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.

- 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:
~~- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)~~

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

- soy meat () <----only choice, really

- 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

need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k

==========

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)

9) betaine

10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.)

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

so, serious evidence for the antifungal properties of root vegetables seems to be pretty scarce in much of anything except radishes, which seem to be pretty much useless, otherwise.

i mean, there's some studies, but they're few and far between.

if i'm trying to find a digestive aid to break down chitin, i'll need to wait for more evidence. but, what i'm thinking is that if you chew them together then the chitinase from the carrots might release and break down the chitin in the mushrooms.

somebody figure that out for me....

this is another potential benefit of adding beets to a diet high in nutritional yeast and potentially high in yogurt. carrots, radishes, onions and other root vegetables also have this property.

i'm actually more interested in breaking down the chitin than preventing yeast infections, which opens up an interesting question - will eating root vegetables together with mushrooms help increase the ability to digest mushrooms?

https://mynutritionadvisor.com/beets-kill-fungi/

i should start by taking a mild step back.

i was initially interested in understanding the relationship of choline & betaine to the b15/b16 complex and came across the information on homocysteine metabolism, which seems to be fairly standard. but, if you keep reading through the lpi article (https://lpi.oregonstate.edu/mic/other-nutrients/choline), it points out that your body would rather use folate for this reaction and only resorts to choline when it has to. so, it concludes that increasing dietary betaine doesn't seem to be connected with lower risks of heart disease, despite lower levels of homocysteine being connected with it. for that reason, if you're concerned about heart disease, you're better off with folate than with choline - and i have less reason to concern myself with wasting my choline on homocysteine metabolism, given that i'm sure i'm getting enough folate.

(in fact, there's some evidence that high levels of choline are bad rather than good for your heart, albeit weak evidence that has been somewhat contradictory in totality - it's more that red meat, rather than choline, is bad for your heart. i'd like to see a direct study between eggs and steak on that point.)

i'll remind you again that i'm actually mostly concerned about acetylcholine and not about my heart. i mean, within reason; i get sufficient exercise, and that's far more important than watching your diet. but, the point i'm making is that if i wanted to set the rdi of betaine at 550 mg under the hopes that i'd avoid using it in this specific reaction, my more than sufficient folate & b12 intakes suggest that this isn't such a great argument.

but, i need to put this into proper context - i'm talking about eating a couple of eggs a day in an otherwise vegetarian diet, not a high choline diet full of dense red meat. choline is an essential nutrient in omnivores, and if you don't get enough of it you become retarded (and your liver stops working, and you might be at risk for a neuro-degenerative disorder, too); that doesn't mean you should survive on steak, it just means you need to make sure you're getting a sufficient amount. don't confuse arguments against high choline intake as arguments against sufficient choline intake, that would be very stupid of you. you can overdose on water and oxygen and glucose, too - choline is not unique, in this way. the goldilocks principle is the correct one.

so, yes - you'd be right to point out that i don't want to have 1000x the rdi of choline like i have for some of these other vitamins. but, i do want it in the 120-200% range to ensure that i'm not deficient, and that's about where i'm going to end up, in the end. we'll do choline next, and i'll point out that the upper limit is over 600% of the rdi, and i'm getting around 150%, that being the difference between a healthy intake of animal protein and an unhealthy one.

to get back to betaine, how much is a reasonable amount, then?

well, the lpi article also points out that betaine almost seems to balance choline in blood plasma, and that's maybe a better reason to try to match it one-by-one, but i fully admit i may be reading into that too much. further, if i'm not generating betaine from choline at all then that's another reason to make sure i'm getting enough betaine, independently, for things like cell membranes, which is another way your body uses it - including in the brain, it turns out:

https://pubmed.ncbi.nlm.nih.gov/28918494/

there's also some suggestion that high betaine serum concentrations may lead to lower obesity levels, which goes back to the russian studies about dmg boosting metabolism:

https://pubmed.ncbi.nlm.nih.gov/24760587/

if there's no ear or rdi, the average intake is around 200 mg/day:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2430728/

....but, if it's known that most people are deficient in choline, of what use is average intake for betaine?

a better question to ask is probably related to how much i can actively absorb, and this study suggests that i'm going to uptake it very quickly and metabolize it to dmg at levels that are much, much higher than i'm looking at; at my weight, which fluctuates a little like most people, my body would likely ravage dietary amounts of 2.5-3.5 grams, and not per day, but per meal.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1884185/

i'm starting to understand were the fda was coming at this from, then. this seems less like a vitamin and more like a drug.

what is an upper limit, then?

The authors concluded that betaine is safe at a daily intake of 9-15 g (average of 12 g).

https://academic.oup.com/ajcn/article/80/3/539/4690529

this study by the european regulators is far more comprehensive, and concludes that an amount of 60 mg/kg (3-4 g/day) is safe, and then cuts it down by a factor of ten, to be safe, to get to 400 mg as an upper limit. i'm tempted to aim for that.

https://efsa.onlinelibrary.wiley.com/doi/full/10.2903/j.efsa.2017.5057

however, i'm going to stick with the choline doubling for now, although i suspect i can actually do better than that, and i'm going to make an effort to get betaine intake up relatively high, even as i'm a bit more careful with choline. the thing about betaine is that it pairs well with fibre, which i'm going to need to deal with in the end.

so, i'm going to put this aside for a bit, and deal with it on a last pass. but, i'm looking at adding higher quality wheat fibre to the breakfast bowl, a beet/day to the pasta bowl and some other answer for the eggs.

for now, i'm going to finally get the data in and jump to choline.

data is from the usda (a) or from here:

(b): https://academic.oup.com/view-large/165790268

or here:

(c): https://www.researchgate.net/publication/324113089_Betaine_in_Cereal_Grains_and_Grain-Based_Products#pfb

(d): https://www.ars.usda.gov/ARSUserFiles/80400525/data/choline/choln02.pdf

nectarine - 0.258 mg (a)

banana - = 0.136 mg (a)

strawberry - 0.2*1.5 = 0.3 mg (a)

avocado - 1.05 mg (a)

kiwi - .5*.75 = .375 mg (d)

soy milk - 2.56*.8 = 2.048 mg (conversion factor: 250 ml = 256 g) (d)

ice cream - 1.1*.94 = 1.034 mg (b)

cereal - 55*((732+915)/2)/1000 = 45.2925 (c) <---average of range

*yeast - 0 (c)

flax seed - .217 mg (a)

==================

.258 + .136 + .3 + 1.05 + .375 + 2.048 + 1.034 + 45.2925 + .217 = 50.7105 mg

*i can't find direct data, but this is from the research gate hosted article:

Very high betaine losses (>90%) were observed after baking betaine-enriched bread [31]. It was assumed that this loss could be partly due to betaine consumption by baker’s yeast throughout dough fermentation since yeast can use betaine as a source of nitrogen.

so, i'm going to assume that yeast is a poor source of betaine, due to that.

=======

then, i've got about 51 mg in the fruit bowl, and what i'm going to say is that i should be getting more betaine from the cereal than i've penciled in, and that i'm not is due to the absence of the full wheat particle in the processing. the reason i picked that cereal is that it's higher in fortification, but that comes with some processing and i may want to supplement it with a higher source of fibre. as i'm almost done with this, i'm going to put it aside for a minute, and fill in the remaining data before i decide to make the likely substitution of:

(1) reducing the amount of vector to 66% or lower

(2) introducing a small amount of wheat bran into the diet, to balance out the value of the vector.

basically, that's something they should do anyways, but they don't - the superior product would be vector + bran flakes, so i'll need to create it myself.

for now, i'll have to deal with the reduced amount, which is:

50.7105/550 = 0.09220090909 ~ 9%

red peppers - .1*2 = 0.2 mg (a)

pasta - 188*.55 = 103.4 (c)

cheese - .7*.6 = .42 mg (a)

carrots - .4*1.1 = .44 mg (a)

hemp -

yeast - 0

==================

.2 + 103.4 + .42 + .44 = 104.46

104.46/550 = 0.18992727272 ---> 19%. so, that's in the orange, and i can get in the green by adding a beet per day. note that betaine is named after beets.

eggs - .138*3 = .414 mg (a)

cheese - .7*.3 = .21 mg (a)

margarine - 0.1*.1 = .01 mg (d)

bread - 201.41*.37 = 74.5217 (b)

yeast - 0

===================

.414 + .21 + .01 + 74.5217 = 75.1557 mg

75.1557/550 = 0.13664672727 ---> 13.5%

i'm not sure what the best answer with this meal is yet, but it may lie in the meat supplements.

coffee:

.1*7 = .7 mg (d)

soy milk - .8 (d)

=====================

1.5 mg

1.5/550 --->0

overall: 9 + 19 + 13.5 = 41.5%

that's about 230 mg, which is on the low end of average intake. it's not terrible, but i want to do better than that. so, stay tuned on this.

choline is next, finally.

disclaimer:

	fruit bowl (12:00)											pasta salad bowl (20:00)								fried eggs (4:00)							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	fort 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	yog urt	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 b12	a b5 b12 b13	b1,2 b3,4 b5,6 b7,9 b12	a,e b3,5 b7,9	o-3 b16		b3,4 b9 c	b3,9	a b12 b13	a b3,9	b3 o-3	b13	b1,2 b3,4 b6,9 b12		a b2,7 b12	a b12 b13	d	o-3	b2,7 b12	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 mg	-	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 %	2.52 μg	204 u:73	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	520
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	0	50 %	.858 μg	187.5 %	0	0	273 n:35.5 f:237.5	0	0	.66 μg	0	0	-	187.5 %	215 n:27.5 f:187.5	1.338 μg	.33 μg	0	0	125 %	-	194.5 n:69.5 f:125	0	20 %	20 n:0 f:20	702.5 n:132.5 f:570
b13* orotic acid (10 mg)	-	-	-	-	-	-	~ 17 mg	-	-	-	170	-	-	~ 37 mg	-	-	>	-	370	-	~ 18 mg	-	-	-	-	180	-	-	-	720
b14* taurine (100 mg)	0	0	0	0	0	-	2.09 mg	0	0	-	6.5	0	0	0	0	-	~ 5 mg	0	-	0	0	>0	0	0	0	-	0	>0	-	-
b15* betaine (550 mg)	.258 mg	.136 mg	.3 mg	1.05 mg	.375 mg	2.048 mg	1.034 mg	0	~ 45.293 mg	.217 mg	9	.2 mg	103.4 mg	.42 mg	.44 mg	-	-	0	19	.414 mg	.21 mg	.01 mg	~ 74.522 mg	0	-	13.5	.7 mg	.8 mg	0	41.5
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 (thiamin): 125% w/ each meal

- b2 (riboflavin): 131% w/ each meal

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

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

- b5 (pantothenic acid): 110% w/ each meal

- b6 (pyridoxine complex): 118% w/ each meal

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

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

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

- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.

- *b13 (orotic acid): 10 mg w/ each meal

- *b14 (taurine): 30 mg w/ each meal, 120 mg total

- *b15 (betaine): 165 mg w/ each meal, 660 mg total

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

- *b20 (l-carnitine):

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:

- 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

- black diamond brand medium cheddar cheese

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

- dempster's whole grain double flax bread

- bulk barn nutritional yeast

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

1) bran/fibre option for the fruit bowl will boost betaine a lot

2 ) pasta salad bowl:

- yogurt is high in b5 and b8 and b12 and choline.

- beets good for betaine

- one tbsp of imitation bacon bits (isoflavones, maybe)

- lemon/lime (probably for phytonutrients)

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

- red clover (if locatable or foragable, for phytoestrogens)

- alfafa?

3) eggs:
~~- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)~~

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

- soy meat () <----only choice, really

- 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

need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k

==========

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)

9) betaine (more than a choline precursor?)

10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.)

5) coumestrol