let them go.

maybe it's time to break up with your elderly relatives, and embrace the night and be young.

maybe it's time for all of us to do that, together.

everything dies, but we don't have to do it together.

if you're a little younger you might not realize that that's a remaster that sounds like it was rejigged for the loudness wars. and, maybe he's right - maybe you might like it better.

but, this is the original mix, which is a little crisper in points.

you might also guess that it's one of my way favourite songs, ever.

this is the part of your life that matters - not the part that happens when you're too old to take care of yourself, anymore. don't throw away your youth for your old age.

it is like the first world war, it's the only comparison i really know of; as it was then, the elite is sacrificing the lives of the young to protect the lives of the rich, and it is not right and it must be stopped.

but, only you can stop it - and you must disobey to do it.

somebody once said that youth is wasted on the young.

that doesn't mean it has to be forfeited.

stand up and be free, children - don't let them take your lives away from you, like this.

no one will come to save you.

stand up, fight back - only you can.

love is for the feeble-minded.

lift the restrictions immediately and allow normal life to resume at once.

i'm tired of wasting my life protecting the elderly.

i want to go back to my normal life immediately, before i run out of normal life to go to, and end up like them.

society needs to be engineered around the living, the young and the vibrant - not the old, infirm and weak.

i'm tired of living in a gerontocracy.

i'm tired of living for others - i want to live for myself, again.

https://www.cbc.ca/news/health/coronavirus-canada-covid-19-second-wave-trudeau-national-response-1.5801776

with the e, i again need to figure out the various equivalences, like i did for a and d, and this appears to be more straight forward:

forms of vitamin E other than α-tocopherol are actively metabolized and excreted. 

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

Naturally occurring vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) that have varying levels of biological activity [1]. Alpha- (or α-) tocopherol is the only form that is recognized to meet human requirements.

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

so, that's clear enough - the other forms are not vitamin e, then.

why do we bother with all of these other substances, then? and, the best answer seems to be that they're "anti-oxidants", which may be true but isn't all that useful to me as information, in context. it also scratches quite a few ideas off the list. hemp, for example, is high in the gamma-isomer, which appears to be of minimal biological use, if any.

the utility of vitamin e, itself, is not in question, and there are defined rdis.

the old data was 30 iu, which converts to very close to 20 mg. as i am doing with all of these vitamins, i am picking the maximal option, as best i can. as this is a fat soluble vitamin, that means the per-meal requirements for vitamin e will be set to:

- .3*(20/15) = 40%+

the total daily amount will be set to:

- 1.2*20/15 = 160%

further, as the natural form is twice the potency of the synthetic form, at least, i'll want to make sure i'm getting at least 120% from the natural form, like with b12.

putting that together, 

- e (tocopherol): 40% + per meal, w/ 30%+ natural per meal. 160+% total. 120%+ natural, total. <6666%.

data from usda, including soy milk, except vector, from the box

natural:

guava - .73*.3 = .219 mg

banana -  .118  mg

strawberry -  .29 mg

avocado -  3.1 mg

kiwi -  = 1.01 mg

soy milk - .06*4 = 0.24 mg

ice cream - 0.825*.3  =  .2475 mg. 

flax seed - .022 mg

all bran - 1.19*.45 = 0.5355 mg

yogurt - 0 mg

yeast - 0 mg

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

(.219 + .118 + .29 + 3.1 + 1.01 + 0.24 + .2475 + .022 +  0.5355)/15 = 

0.38546666666

the cereal also seems to be natural in source, although i'm going to treat it like it isn't:

- 36*15/55 = 9.81818181818 ~ 9.82%

38.546666666 + 9.818181818181818 = 48.3648484842

for the rest, let's just make sure i'm close:

red peppers - 1.58*2 =  3.16 mg

cheese - .78*.6 =  .468 mg

carrots - .66*1.1 =  .726 mg

beets - .04*.82 = 0.0328 mg

hemp - .10*3.13 =  .313 mg

sunflower seeds - 3.32 mg (10 g, not yet listed)

lime - .147

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

8.1668/15 = 0.54445333333

that is sufficient.

likewise,

eggs - .6*3 =  1.8 mg

cheese - .78*.3 = .234 mg

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

2.034/15 =  0.1356

13.56 + 20 (margarine) + 1.5 (bread) = 35.06

i think this should fall into line when i fix it up.

the omega fatty acids are the next concern.

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 (0:00)							coffee
	gua va raw cut 1-2 30 g	ban ana raw cut 1 118 g	str awb err ies raw cut 4-8 100 g	avo cado raw cut 2 150 g	kiwi raw cut 1 69 g	van soy milk 1.6 cups 400 ml	cherry ice cream 1 scoop 150 ml (82.5 g)	che rry yog urt 2 tbsp 50 g	nut yst 1 big tsp 3+ g	vec tor fort crl 1/4 cup 15 g	all bran 3/4 cups 45 g	grd flax seed 1 tbsp 7 g	sum	red pep per raw cut 1 200 g	dur um wht fet 55 g + h20	med chd chs raw cut 60 g	car rot raw cut 1 110 g	beet raw cut 1 82 g	hull hemp seed 1 tbsp 10 g	yog urt	nut yst 1 med tsp 3 g	lime raw cut with pith 1 67 g	sum	frd egg 2* 70 g	med chd chs raw slic 30 g	mar gar ine 2 tsp 10 g	whl wht brd w/ grm + flax raw 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	ul
raison d'etre	b5,8 c	b5,7 b20 c	b5,9 c	b3,5 b7,8 b9,16 b20 c e,k f1	b5,8 b20 c e,k	a b3,4 b5,7 b9,12 b16 b20 d f1,f2	a b5,7 b12,13 b16 b20	a b5 b12 b20	b1,2 b3,4 b5,6 b7,9 b12 b16	a b5,7 b9 b15 b20 e f1	b3,5 b7,8 b9 b15 b16 b20 e	b7 f2		b3,4 b8,9 c	b3,8 b9	a b12 b13	a b3	b9 b15	b3 o-3	b5 b12 b16 d	b1,2 b3,4 b6,8 b9 b12	b8		a b2,7 b12 b16 d	a b12 b13	d	o-3	b2,7 b12	c		caf fei ne
calories	20.4	105	32	240	42	96	168	17.5	11.25	59.2	125	37.4	953.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
cost	.40	.15	.77	.96	.39	.99	.43	.19	.13	.14	.39	.04	$4.98	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
a retinol (900 μg rae)	9.3 μg	3.54 μg	1 μg	10.5 μg	2.76 μg	16 %	9.6 %	3 %	0	~ 4.1 %	0	0	35.5 r:32.5 c:3	314 μg	~ 1.15 μg	30 %	918.5 μg	1.64 μg	0	-	0	1.34 μg	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	261.5 r:120.5 c:141	r:300 c:-
b1 thiamin (1.2 mg)	.0201 mg	.037 mg	.024 mg	0.101 mg	.019 mg	12.8 %	.033825 mg	3 %	~ 155 %	~ 5.45 %	75 %	.115 mg	281 u:29	.108 mg	~ 46 %	.0174 mg	.0726 mg	.025 mg	.1275 mg		~ 155 %	.02 mg	232 u:31	0.06 mg	.0087 mg	0	10.5 %	~ 103 %	-	119 u:5.5	0.1 mg	3 %	11 u:8	643	-
b2 [g, j] riboflavin (1.3 mg)	.012 mg	.086 mg	.022 mg	.195 mg	.017 mg	40 %	.198 mg	5 %	~ 144 %	~ 6.54 %	12.5 %	.011 mg	250 u:41.5	.17 mg	~ 22.5 %	.2568 mg	.0638 mg	.033 mg	.0285 mg	-	~ 144 %	.013 mg	209.5 u:43	.684 mg	.1284 mg	0	3 %	~ 96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	672.5	-
b3 niacin (16 mg)	.3252 mg	.785 mg	.386 mg	2.61 mg	.235 mg	16 %	.0957 mg	.059 mg	~ 65 %	~ 9.82 %	31.25 %	.216 mg	152 n:60.5 f:91.5	1.958 mg	~ 36 %	.0354 mg	1.0813 mg	.274 mg	0.92 mg	-	~ 65 %	.134 mg	128.5 n:27.5 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	343.5 n:97.5 f:246	f:200 each
b4* adenine (75 mg)	?	1.416 mg	0.5 mg	15.9 mg	?	30.88 mg	~ 1.94494 mg	1.025 mg	49.38 mg	0.6 mg	1.8 mg	?	138	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	323	-
b5 pantothenic acid (5 mg)	.1353 mg	.394 mg	.125 mg	2.08 mg	.126 mg	24 %	.479325 mg	.194 mg	2.25 %	~ 5.18 %	10 %	.069 mg	113.5 u:72	.634 mg	.23705 mg	.246 mg	.3003 mg	.127 mg	.056 mg		2.25 %	.145 mg	37 u:35	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	247	-
b6 pyridoxine (1.7 mg)	.033 mg	.433 mg	.047 mg	.386 mg	.043 mg	9.6 %	.0396 mg	.029 mg	~ 133 %	~ 6.82 %	12.5 %	.033 mg	223 u:61	.582 mg	.0781 mg	.0396 mg	.1518 mg	.055 mg	.06 mg		~ 133 %	.029 mg	191.5 u:58.5	.255 mg	.0198 mg	0	3.5 %	~ 88 %	-	107.5 u:16	~ 0	2 %	2	524	5882
b7 [h] biotin (35 μg)	? μg	1.652 μg	0.8 μg	7.95 μg	.966 μg	15.6 μg	2.145 μg	1 μg	45 %	~ 23.4 %	7.515 μg	2.52 μg	183 u:114.5	6.6 μg	.22 μg	1.038 μg	5.5 μg	~ 0 μg	2.73 μg		45 %	.335 μg	92 u:47	~ 58.33 μg	.519 μg	~ 4.547 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	500	-
b8* inositol (1000 mg)	30 mg	0 mg	13 mg	69 mg	93.84 mg	27.552 mg	7.425 mg	8 mg	14.85 mg	.75 mg	123.3 mg	13.65 mg	40	114 mg	41.25 mg	5.4 mg	13.2 mg	9.84 mg	-		14.85 mg	129.98 mg	33	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	9.9 mg	-	9	-	-	~ 0	82	-
b9 [m, b11, r] folic acid (400 μg dfe)	14.7 μg	23.6 μg	24 μg	122 μg	17.2 μg	n:9.6 f:0 %	4.125 μg	1 μg	~ 35.5 %	~ 9.27 %	12.5 %	6.09 μg	120 n:62.5 f:57.5	92 μg	~ 39 %	16.2 μg	20.9 μg	89.4 μg	1.1 μg		~ 35.5 %	5.36 μg	130.5 n:56 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	304.5 n:149 f:155.5	f:400
b12 [t] cobalamin (2.4 μg)	0	0	0	0	0	80 %	.6435 μg	7.5 %	187.5 %	0	0	0	301.5 n:34 f:267.5	0	0	.66 μg	0	0	0	-	187.5 %	0	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	731 n:131 f:600	-
b13* orotic acid (10 mg)	-	-	-	-	-	-	~ 12.89 mg	~ 2.578 mg	-	-	-	-	155	-	-	~ 37 mg	-	-	-	>	-	-	370	-	~ 18 mg	-	-	-	-	180	-	-	-	705
b14* taurine (100 mg)	0	0	0	0	0	0	1.5675 mg	1.65 mg	0	0	0	0	3.2 --->	0	0	0	0	0	-	~ 5 mg	0	-	-	0	0	>0	0	0	0	-	0	>0	-	-
b15* betaine (550 mg)	0.03 mg	.118 mg	.2 mg	1.05 mg	.345 mg	3.2 mg	.9075 mg	.35 mg	0	25.5 mg	162 mg	.217 mg	35	.2 mg	77 mg	.42 mg	.44 mg	106 mg	-	-	0	.088 mg	33	.414 mg	.21 mg	.01 mg	~ 74.522 mg	0	-	13.5	.7 mg	.8 mg	0	81.5	150
b16* choline (550 mg)	2.28 mg	11.6 mg	5.7 mg	21.3 mg	5.38 mg	96 mg	21.45 mg	8 mg	12.3 mg	2.85 mg	22.05 mg	5.51 mg	39	11.2 mg	8.25 mg	9.9 mg	9.68 mg	4.92 mg	-	-	12.3 mg	3.42 mg	11	438 mg	4.95 mg	1.1 mg	9.99 mg	8.2 mg	-	84	18.52 mg	24.576 mg	8	142	150
b20* [I] l-carnitine (29 mg)	.06 mg	.236 mg	0 mg	1.95 mg	.138 mg	.24 mg	3.3 mg	2.0 mg	.072 mg	.225 mg	.675 mg	.0357 mg	30.5	?	.43175 mg	2 mg	.44 mg	~ 0 mg	?	~ 6 mg	.072 mg	?	-->	.56 mg	1 mg	.105 mg	.2997 mg	.0489 mg	-	-->	~ 0 mg	~ 0 mg	-->	92	t:162 < 35 each
c ascorbate (90 mg)	68.4 mg	10.3 mg	58.8 mg	15 mg	64 mg	0	0	0	0	~ 6.82 %	0	.042 mg	247 u:240.5	255.4 mg	0 %	0 %	6.49 mg	4.02 mg	0.05 mg	-	0	19.5 mg	317 (all u)	0	0	0	0	0		0	0	0	0	564	2222
d calciferol (15 μg)	0	0	0	0	0	d2: 72 %	d3: .165 μg	d3: 7.5 %	0	d3: ~ 1.64 %	0	0	82 u:1.1 d2:72 d3:10	0	0	d3: .36 μg	0	0	0		?	0	2 u:2 d2:0 d3:2	d3: 3.03 μg	d3: .18 μg	d3: 30 %	0	0	-	51 u:21 d2:0 d3:51	0	d2: 18 %	18 u:0 d2:18 d3:0	153 d2:90 d3:63	666
e alpha- tocopherol (15 mg)	.219 mg	.118 mg	.29 mg	3.1 mg	1.01 mg	.24 mg	.2475 mg	0 mg	0 mg	~ 9.82 %	.5355 mg	0.022 mg	48 n: 38.5	3.16 mg	-	.468 mg	.726 mg	.0328 mg	.313 mg	0	0	.147 mg	54 n:54	1.8 mg	.234 mg	20 %	1.5 %	0		35 n:35	0	0	0	137 n:137	6666
f1* linoleic acid omega-6 (17 mg)	.0864 g	.0543 g	.09 g	2.534 g	.17 g	2.24 g	.226875 g	.0125 g	0	~ .327 g	.8361 g	.414 g	6.991175 g 41.1%	.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 (1.6 mg)	.0336 g	.0319 g	.065 g	.165 g	.029 g	.32 g	.14685 g	.005 g	0	~ .055 g	.0639 g	1.597 g	2.51225 g 157.02 %	.041	.024	.219	.0014	-	.93	-	0	-	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	-	-	-	2.78	-	-	-	-	-	-	2:1	-	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02	4:1
k (fat sol) (120 μg)	.78 μg	.59 μg	2.2 μg	31.5 μg	27.5 μg	11.664 μg	.2475 μg	.1 μg	0	μg	2.34 μg	.301 μg	64	10	1	1	12	-	0	-	0	-	24	9	.5	10	.5	0	-	20	0	2	2	110	<67 each
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

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal. <300% pre-formed, daily.

- b1 (thiamin): 125% w/ each meal. no upper limit..

- b2 (riboflavin): 131% w/ each meal. no upper limit.

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

- *b4 (adenine): 75 mg w/ each meal. excess (ie carnivore diet) could potentially trigger gout, not of concern to myself.

- b5 (pantothenic acid): 110% w/ each meal. no upper limit.

- b6 (pyridoxine complex): 118% w/ each meal. no meaningful upper limit - it's set at 5882% of the rdi.

- b7 (biotin): 171% w/ each meal, with 857% total as a goal. no upper limit.

- *b8 (inositol): 300 mg w/each meal, 1200 mg total. no upper limit.

- 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. no upper limit.

- *b13 (orotic acid): 10 mg w/ each meal. no understood upper limit, but excess dairy is bad for heart health.

- *b14 (taurine): 30 mg w/ each meal, 120 mg total <----subject to review, may opt for 120 total, in the end.

- *b15 (betaine): 165 mg w/ each meal, 660 mg total. stay under 825 mg.

- *b16 (choline): 30% + per meal, 120% total. stay under 150%.

- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. between 8.7 & 10 mg/meal, ideally.

- c (ascorbic acid): 234% w/ each meal, 700% total. no meaningful upper limit. (stay below 2222%)

- d (calciferol): 40% + per meal, 160% total. 120%+ d3, total. stay below 666%.

- e (tocopherol): 40% + per meal, w/ 30%+ natural per meal. 160% total. 120%+ natural, total. stay below 6666%.

- *f1 (omega-6s):

- *f2 (omega-3s): 

- k: 30% + per meal, should not exceed 70%/meal, >120% & <200% 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:

- natur-a vanilla soy milk (light)

- chapman's premium black cherry ice cream

- yoplait source cherry yogurt

- bulk barn nutritional yeast

- kellogg's vector cereal

- kellogg's all bran original cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- frank's red hot sauce

- natur-a vanilla soy milk (regular)

- astro biobest plain probiotic yogurt 

- 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

- natur-a chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

- algae oil for dpa/eha.

 2 ) pasta salad bowl:

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

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

- garlic cloves (probably for phytonutrients)

- oregano & pepper (probably for phytonutrients)

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

- alfafa?

- 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.

- sunflower seeds (raw, hulled) (1 tbsp) <---for b5, mostly, but other things too

- pro-biotic yogurt (2 tbsp)   <------b5, mostly

- 1-2 tbsp of yellow mustard [experiment]

- 25-30 ml of frank's red hot sauce (original) [experiment]

- some pasta water (1/4 cup?)

- a dash of celery salt [experiment]

- a healthy amount of black pepper [experiment]

- anchovy paste for omega-3

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

==========

remaining items to enter or investigate:

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:
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms

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

"appeasement, bro. i warned you."

why does this keep happening?

"well, see, what if we just give them this spot of land....maybe they'll be happy"

like this one?

no.

fail.

nein.

turks.

.....and, for fuck's sakes, don't give them guns.

the turks will never stop.

not until the day they're wiped out.

not until the day they are no longer turks.

the russians understand that they can fight them here or there - and that they have no choice but to fight.

so, i grasp that they think it's tactical to pull back - but i know they know better. i know they know they can't concede.

the russians may be willing to play along with the turks in armenia if it facilitates an easier victory in idlib, which is what they seem to be more concerned about. i worry, though, that any concessions to the barbarians - however temporary - will only embolden them. and, this is what happens when you sell weapons to barbarians.

they've been encroaching into this region for centuries, they're not going to just stop because vlad puts his foot down. janissaries or no, the process of turkish colonization in the region never ended, and the historical process around it will need to be to unfold it, in the long run. the armenians will remain sitting ducks until the turks are sent back to asia.

the russians just seem to want to avoid escalating, and it seems to be a very momentary type of thing. that could change next week.

so, don't be surprised if the russians do this properly, when the time comes - however long it takes for that to materialize. this is just too orderly to be what it seems.

oddly, chopped beets + frank's red hot sauce = ketchup chip breath.