Friday, November 20, 2020

we could have taken drastic measures to lock down the elderly and the weak, but we decided not to.

now, they must die to save the young.

that is all.
....don't complain that you're overwhelmed and whine to the state, as though the premier can snap his fingers and undo it.

lockdowns don't work unless they're targeted, and nobody wants to do what needs to be done. it's a waste of time.
so, let the losers die to clear up space for the young.
you want to talk about winners and losers?

some people are going to make stupid choices, and end up losing against the virus. and, they were too weak to survive - they lost. so be it.
people aren't immortal, and viruses will kill a large percentage of us, in the end.

you have to pay taxes, too.
"but, who decides?"

doctors.

it's their job.
a big part of the problem right now is that doctors are doing too much to save people that can't be saved, or aren't worth saving, and they need to realize that and redirect the resources to younger people that don't have the virus and are worth saving.
doctors are going to need to start making better choices: they don't have the resources to just put every hopeless geriatric off the street on life support for six weeks at a time, and let their family support concession sales while they cry in the lobby. they're going to have to start making smarter choices about who gets on the system and who is correctly written off as hopeless from the start.

.....and, they're going to need to pull their heads out of their asses and realize that that is their fucking job.

the solution is prevention - and it needs to be both targeted towards the weak and severe in extent or it won't work.
you're going to tell me there's no room for a young mother to get a high-probability mastectomy because the bed is being occupied by a 93 year-old alzheimer's patient on life support that no longer recognizes her husband?

no.

take the old bird off life support and give the young woman the mastectomy.
covid should be at the bottom of the list, not at the top of it.
if you're high risk and you're out walking around - like i see all the time - then you basically deserve what you get.

i have no sympathy for you - stay in, you fucking retards.

don't tell other people what to do, or expect everybody else to adjust to your weak immune system.

and, let's get our priorities straight - let's prioritize cancer patients, not covid patients.
so, let the elderly covid patients die and prioritize access to normal surgeries.

meanwhile, prioritize ensuring that people that are in high risk categories take responsibility for their own behaviour in reducing their chances of contagion.

what they did is just a pr gloss - it won't make any difference, unless it's accompanied by steps that are actually meaningful, which have to do with dramatically targeting and severely restricting the movement and social interaction of the elderly. and, if you do it right, transmission amongst healthy people won't matter.

the virus will not be suppressed - doctors such as this will need to triage. and, they'll need to deal with that. bitching and complaining and moaning and whining about it doesn't change the reality in front of them.

you'll tell me he's a loser, right?

you have no fucking soul, and i'd rather be dead than live in your world, anyways.
no.

i'm not going to wear a mask.

fuck off.

....no, i like my frank's, dammit. 

i can give up the mustard, though.

hey, frank - send me free shit.

(i'm going to get a pink suit in the mail from that fucking filthy pervert, now, too)
so, i put just a teaspoon of yellow mustard in and you can notice it and i think i do want it. is there any nutritional value, though?

so, i looked up the ingredients of mustard, and i had no idea - turmeric, paprika...

am i better off with my own spice mix, given that i'm using it in a dressing like this? what if i get mustard powder, tumeric powder & paprika powder, instead? i'm getting enough vinegar from the frank's, surely....and i get the original, so it's a high cayenne content & full of carotenoids, too.

surely, the nutritional value of the mustard ingredients would be higher in dry powder, right?

.....and, it turns out that mustard powder is a pretty potent source of some b & some minerals, as is turmeric, which also has the funny curcumin, which we can't absorb, but why not try? & paprika is great for the obscure carotenoids....

what am i getting from prepared mustard? the self site says basically nothing.

so, that sounds like a good idea - let's put the spices in fresh, instead of the prepared mustard. then...

- fortified vanilla soy 
- frank's red hot (or dried cayenne pepper + vinegar?)
- fortified probiotic yogurt
- high retinol cheddar cheese
- i'm currently using garlic salt, but will move to celery salt when i run out
- ground pepper
- nutritional yeast 
- sunflower & hemp seeds
- chopped fresh lime
- just a spoonful of pasta water

+ chopped garlic, anchovies, some kind of olives, soy bacon bits, fresh oregano, mustard powder, paprika powder, turmeric & maybe other spices

that's on top of

- fortified pasta
- carrots
- beets
- red peppers
likewise, i'm just not getting useful data around queuine. we seem to need it, but we don't have any good idea how much. nor are we sure if we produce it in our guts from the bacteria that live in there, or not.

if you're looking for sources, milk and whole wheat products are amongst the highest. tomatoes are also a potential source.

i have little else useful to add.

here's a link:

but, i'm going to summarize the pseudo-vitamins that i've left out, and the reasons why:

1) paba - was called a vitamin and labelled b10 when it's function was found in bacteria, but it has no known use in animals. i get some from yeast.
2) pangamic acid & dmg - despite much confusing literature on the topic attempting to write this off, pangamic acid & dmg are related to betaine & choline, both of which are now treated as vitamins. i've measured both betaine and choline and forgotten about pangamic acid & dmg.
3) glutathione - very important, but cannot be absorbed from diet. get glycine, cysteine & glutamine, instead.
4) lipoic acid. important, but cannot be absorbed from food. is synthesized from saturated fat.
5) coq10 - very important, but cannot be absorbed or consumed in useful quantities. get lots of phenylalanine, lots of b5 & lots of b6 and let your body generate it, instead.

....as well as a few i'm looking at potentially updating, eventually:
1) k2 - can i find a good source regarding content?
2) pqq - we seem to need some of this, but the data is just too scarce to measure it. it seems to exist in most plants, and especially in green ones.
3) queuine - again, there's just no data. try milk, whole wheat & tomatoes.

....& i am going to follow through with the salicylates, because it seems to be useful in keeping blood thin, and that's particularly useful to me, as a heavy estrogen consumer. that is the last of these for now, before i jump to the minerals.

here's the update:

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
aw
ber
rry

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
cher
ry
ice
crm

1
scp

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
cup
45
g
grd
flax
seed

1
tbsp
7
g
alg
al
oil
1
tsp
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
b9
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
b13
b16
b20
a
b5
b12
b20
b1,2
b3,4
b5,6
b7,9
b12
b16
a
b5
b7
b9
b15
b20
e
b3,5
b7,8
b9
b15
b16
b20
e
f1
b7
f2

f3
f4
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 16817.5 11.25 59.2 125 37.4 - 953.75 - - - - - - - - - - - - - - - - - - - - - -
cost .40 .15 .77 .96 .39 .99 .43 .19 .13 .14 .39 .04 - $4.98 - - - - - - - - - - - - - - - - - - - - - -
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s
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
%
~
.0338
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
~
1.945
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
%
~
.4793
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 Î¼g)
?
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
~
27.55
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 Î¼g 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 Î¼g) 
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 ~
1.568
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
~
74.52
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 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:127.5
6666
f1*
linoleic
acid
(17 g)
.0864
g
.0543
g
.09
g
2.511
g
.17
g
2.24
g
~
.2269
g
0 0 ~
.327
g
.837
g
.414 - 6.956575
g

40.9%
.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
(1.6 g)
.0336
g
.0319
g
.065
g
.167
g
.029
g
.32
g
~
.1444
g
0 0 ~
.055
g
.0639
g
1.597
g
- 2.506775
g

156.67
%
.041 .024 .219 .0014 - .93 - 0 - 1.2154 .228 .1095 .5 .75 0 - 1.5875 ~0 .12 .12 5.45
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - - - - - - + 30+ - - - - - - - - - - - - - - - - - - - - - 240
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - - - - - - + 30+ - - - - - - - - - - - - - - - - - - - - - 240
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - 2.775 - - - - - - 2:1 - - 3.22 - - - - - - 3.40 - - - 3.02 4:1
k1
phyllo
quinone 
(120 μg
)
.78
μg
.59
μg
2.2
μg
31.5
μg
27.8
μg
~
11.71

μg
.2475
μg
.1
μg
0 .136
μg
2.34
μg
.301
μg
- 65
9.8 .055 1.44 14.52 .164- 0 - 0 .402 28.5 9 .5 10 .5 0 - 12.5 0 2 2 108 <67
each
s*
salicylic
acid
(mg)
- ~0 ~1 - ~
0.375
~0 ~0 - - - - - - - - - - - - - - - - - - - - - - - - - - - -
e
l
e
m
e
n
t
s
f
fluorine
(4 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
na
sodium
(420 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
mg
magnesium
(2300 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
p
phosphorus
(1250 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
s
sulfur
(?)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cl
chlorine
(2.3 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
k
potassium
(3400 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
ca
calcium
(1300 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cr
chromium
(.035 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
mn
manganese
(2.3 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
fe
iron
(18 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cu
copper
(.9 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
zn
zinc
(11 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
se
selenium
(.055 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
mo
molybdenum
(.045 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
i
iodine
(.15 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

* 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 (la): 30%+ per meal, 120% total. no upper limit is set, but be moderate.
- *f2 (ala): 30%+ per meal, 120+% total. at least 25% of f1 total. should be less than f1 total, at most.
- *f3 (epa): 30%+ per meal, 120+% total. stay below 240%.
- *f4 (dha): 30%+ per meal, 120%+ total. stay below 240%.
- k1 (phylloquinone): 30%+ per meal, should not exceed 67%/meal. 120+% total.  stay below 200%.

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:

epa - laver seaweed (also good for b5, e, c, b7 but only if a lot - check availability and price as a potential avocado sub)
epa - wakame seaweed (potentially good as a simple addition)

 2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- olives?
- 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 tsp of yellow mustard [experiment]
- 25-30 ml of frank's red hot sauce (original) [experiment]
- 200 ml of soy milk
- a dash of celery salt [experiment]
- a healthy amount of black pepper [experiment]
- dha + epa: anchovy paste (or fillets? or sardines, even? farmed salmon? not tuna. check cost, etc.) & 
- epa - laver, maybe. wakame, maybe. check cost & availability.
- garlic clove (allicin)
- spoonfol of pasta water
- broccoli?

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

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:
5) ergothioneine  (cannot synthesize)   
6) pqq - .2 mg, or 400 ng, but can't find good sources
7) queuine - no rdi determined. milk, whole wheat, tomatoes.
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 
11) ribose
12) "nucleic acids"?
13) don't forget about heme
14) carnosine
15) vitamin k2 - 33 micrograms, minimum


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  [rutin, troxerutin]
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