pills
- vitamin b-complex and c pills are being cut in 4 and taken every six hours (00:00, 6:00, 12:00, 18:00).
- 100 iu of vitamin e at 0:00 on mondays, wednesdays and fridays, with sunday left optional.
- minimum meal at 3:00 on days where i did not have a part of a scheduled meal at all on the previous day. move to 9:00 if 3:00 impossible.
- 160 mcg of iodine with unmeasured levels of epa/dha as kelp at 6:00 every day
- 1000 iu of d at 12:00 every day
- 1 tbsp of flax in water at 15:00 (1.7 of ala) every day
- 2500 iu of vitamin a at 18:00 every day
- 800 mg of elemental calcium after meals
- i'm deciding not to take pills for vitamin k.
- note that i drink at least 250 ml of soy and 4 mini cups of coffee a day and usually closer to twice that, constant consumption.
minimum meal
a stainless steel mixing bowl with:
- 3 tbsp of raw, unroasted, unsalted, hulled sunflower seeds (longstanding)
- 3 tbsp of hulled hemp seeds (longstanding)
- 3 tbsp of chia seeds (bought, added)
- 3 tbsp of wheat bran (longstanding)
- 3 tbsp of soy lecithin <------not yet
- 30 g of all bran (longstanding)
- 1 tbsp of paprika (longstanding)
- 1 tbsp of ground cumin (longstanding)
- 1 tbsp of dried oregano (longstanding)
- 2 cloves of garlic (longstanding)
- 1 beet (longstanding)
- 1 avocado (longstanding)
- 50 g broccoli (longstanding)
- dried dill, caesar, hot sauce, nutritional yeast for flavour (yeast does have some b vitamins still) (longstanding)
with
- one banana (longstanding, bought)
- one orange (longstanding, bought)
- two pieces of untoasted quinoa-flax bread with canola-olive hummus (longstanding)
- one tum (longstanding)
this altogether has
- around 1000 mg of sodium. ish. which is a decent minimum meal amount.
- 180%+ rdi for magnesium
- 160%+ rdi for phosphorus
- some sulfur in the garlic, broccoli
- 110%+ of the rdi for potassium
- 120%+ rdi for calcium
- 210%+ of rdi for manganese
- 30+ mg of iron (elemental) (300% of a 10 mg rdi but i have absorption issues and need it)
- 195%+ of rdi for copper
- 125%+ of rdi for zinc
- 125%+ rdi for selenium
- 110%+ rdi for molybdenum (not including the high amount in soy milk that isn't bioavailable)
- 106%+ rdi for iodine
not measured:
- boron
- fluoride (windsor's water is back to being fluoridated, that should be fine)
- silicon (several of my pills have silicon, which is not a nutrient, but which clears harmful aluminum by binding to it)
- chlorine (i should get enough in the city water in windsor)
- chromium (trace from mixing bowl)
- nickel (trace from mixing bowl)
+
- 175%+ of the rdi for choline (960 mg) & an additional 100% in the form of betaine (550 mg).
- some inositol and salicylic acid in the orange
- extra food-based vitamins (carotenoids, b vitamins, a little c, some d, a fair amount of e and some k)
- 12+ g of omega-3s
- 23+ g of omega-6s (< 2:1 ratio)
- minimal saturated fat for absorption (some in the dressing, avocado, soy lecithin)
- 55+ g of mostly complete protein, which is about right on the rdi for my weight, maybe a little more. i would prefer to barely meet the rdi or just miss it for protein. excess protein is hard on your body and stored inefficiently as fat. high protein diets are stupid.
- some carbs. whatever. carbs aren't worth measuring.
- substantive fibre. also not worth measuring.
- low glucose
- it's all stored the same way. your body uses less energy to process carbs and more energy to process protein but it does the same thing with excess amounts of them, which is store it as fat. what i'm more interested in is the fact that flax, hemp, chia, soy, quinoa and in fact also sunflower are all complete proteins and have all 9 essential amino acids, although the sunflower seeds are low in lysine (and high in vitamin e, selenium, omega-6s). i'm not aiming for a protein salad, but this would be pretty effective if i was.