so, i found myself supremely disappointed sorting through cereal at the store today. 

nothing had any a. nothing. well, except "vector", and a daily packet of astronaut food they were selling, which i'm wondering about. bizarrely, it seemed to have less sugar and less salt. if i dump one of those things in, i'm just basically fortifying the soy milk.

likewise, an array of salad dressings demonstrated no nutritional value at all. 

i need to do more research...

but, i think i'm happy with switching to the flax bread, which is reasonably priced.

i'm past my bed time. more later.

and, we'll see whether the author of the budget thinks this is any time for austerity or not.

wait for it.

so, i just walked home from picking up some kiwis & bananas & soy milk, past the school around the corner, which was letting itself out at 15:00.

and, i asked myself - if we are in such dire need of child care options, why don't we just extend school to 17:00?

at the elementary school level, this might manifest itself best as an in-class homework session. but, you could surely add an extra block to the high school day without overburdening anybody.

with young kids, extending the school system into ece is long overdue. but, it's always baffled me why we need extra childcare to fill this gap in, when we could just close the gap.

Wednesday, August 5, 2020

if the other published numbers are right, then the magic number you want to look for in the united states before this starts to slow down on it's own is 200,000 deaths.

but, i'm still calling for 350,000 deaths there, minimum.

in canada, the magic number is about 25,000.

so, this is the irony - as they are (much) closer to the hump than we are, they could get through this faster than us.

look at new york, today. the rest of the country will be there in another six weeks. i see no end to this here, at all - we could be dragging our asses through this six months from now.

https://dsdfghghfsdflgkfgkja.blogspot.com/2020/08/if-other-published-numbers-are-right.html

i need to be clear - i'm not looking for the seeds. they're just fiber. so, these whole grain breads that throw hemp seeds in as decorations are totally useless.

i need it ground and actually used to make the bread.

yeah, the other thing about moving to flax seed in the bread is that i might be undoing the e. maybe. that was the point.

if i think about it carefully, i'm going to have to buy hemp seeds, grind them and dump them in a salad in order to get enough e, which may be less delicious than i want to imagine.

if i'm going to spend a little extra money on bread, why not get a hemp-flax-wheat mix? that would,

1) get me the vitamin e i need

2) get me a good 6:3 ratio.

3) actually get me some 6s while i'm at it.

that way, i could maybe actually avoid buying and crushing the seeds myself.

does it exist, though?

where else can i introduce flax, besides cereal?

well, this is a potential bread possibility:

that's dempster's flax seed, which is better than a dempster fire. i'd have to take a bit of a hit to the niacin, but it's otherwise comparable and consequently a potentially positive substitution. for the egg meal, substituting this for plain jane whole wheat would alter the 6:3 to the following:

(5.0641-.161+.5)/(0.9075-.07+.9) = 3.1:1

overall, the substitution would be to:

(8.2711-.161+.5)/(1.7241-.07+.9) = 3.37:1

so, that sounds like a good choice, too. i just need to balance the price. i'm getting mixed signals via a google search - some suggest it's about the same price as cheapy whole wheat, others put it in the fancy breads category.

i actually am running low on omega-6s it seems - and doing quite well with omega-3s. 

so, i'm just going to briefly drop in some data on carrots.

i should be able to do some shopping tomorrow, which will give me a good idea of what kind of options really exist with the cereals, which are the likely next add, and at this point more for the bs than the a.

these bs are all water soluble (except 12, which is wonky. sort of. your body stores a bit of it...). so, what i want is 100% per meal, rather than 100% per day or 300% per day. well, maybe 75% per meal is enough - if i'm eating three times a day. that means i need to get them up across the board.

there's some b in cheese, i need to figure it out. but, these are what i'm going to need to look at for bs in each meal:

fruit bowl: cereal. groundcherries, maybe.

pasta bowl: dressing, crickets.

eggs: i need to figure out what kind of juice is best, and that will boost my c. a juice with both bs & c is best with the egg meal, it would seem. and, i may need a supplementary protein source, like salami.

d & e are fat soluble, and i'm going to aim to just get to 150%, somehow, which may be tough. i'm going to rely heavily on hemp seeds in the salad for the e, it would seem - but it's gamma, and i need to be getting enough alpha, too.

k is fat soluble as well. i want to keep the k as close to 100 as i can, so i want to avoid sources high in k.

and, that's it, really.

carrot data is from the self site, except biotin data for carrots which is from wh foods.

the 15% for a comes from the cheese company's website. i've otherwise pulled data from the self site, as well as here (particularly for biotin) : https://www.journalofdairyscience.org/article/S0022-0302(62)89506-X/pdf

the numbers are roughly consistent, so i've lowballed, as i am doing.

it is true that peppers dominate carrots on everything except beta-carotene, but the differences are largely marginal (the exceptions being b6, b9, c & e, where the red peppers clearly outperform). what if i ate 3x or 4x as many peppers, instead? well, that would clearly be superior, in every way - and get me past where i want to be with the bs. and, i may find myself doubling the reds, in the end. but, it would also be quite expensive. if i can get the bs up enough with the dressing, and the e up enough with seeds, relying on carrots for the extra a is more cost-effective. i should get everything in first. but, yeah - that's an option. 3.5x the reds would replace the carrots for beta-carotene 1:1, but even doubling the peppers would help dramatically with the b6, b7, b9 & e [& send the c into the stratosphere]. let me get everything else in first, to see what the most reasonable factor really is.

surprisingly, the relatively low omega-6:omega-3 ratio in cheese actually improved the overall ratio to less than 5:1. adding seeds to the pasta, and potentially the fruit, for vitamin e should balance that out even more. 

can i find highly fortified flax cereal with no salt or sugar?

the next important thing would be minerals.

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					pasta salad bowl				fried eggs
	banana 2*8" 2*136 g	strawberries 75 g	kiwi 2*75 g	soy milk 250 ml	cherry ice cream 200 ml	red pepper 3"x4" 175 g	durum wheat pasta 75 g	medium cheddar cheese 60 g	carrot 8" 72 g	fried eggs 2*70g	medium cheddar cheese 30 g	margarine 2 tbsp	whole wheat bread with germ   (1 slice) (35 g)	sum
a	2*2=4	0	2*1=2	10	13	103	1	30	241	21	15	10	0	-
b1 thiamin	2*3=6	2	2*1=2	8	5	6	63	1	3	6	.5	0	7.5	-
b2 [aka g, j] riboflavin	2*6=12	1	2*1=2	25	10	8	31	13	2	42	6.5	0	3	-
b3 niacin	2*5=10	2	2*1=2	10	1	8	59	0	4	1	0	0	12.5	-
b4* adenine (mg)	2*1.63=3.26	0.375	2*0.3=0.6	19.3	0.9735	27.825	3	-	-	3.36	-	0	4.27	-
b5 pantothenic acid	2*5=10	2	2*1=2	15	5	5	6.5	2.5	2	21	1	0	4	-
b6 pyridoxine	2*25=50	2	2*2=4	6	1	24	5	2.5	5	12	1	0	3	-
b7 [aka h] biotin (rdi: 35 mcg)	2*10=20	2.5	?	30	1	16.5	1	3	12	65	1.5	13	9	-
b8* inositol (mg) (myo or lipid)	2*10=20	10	2*102=204	25	5	99.75	52.7	-	-	6.3	-	16	50	-
b9 [aka m, b11, r] folic acid	2*7=14	4.5	2*6=12	6	1	19	53	3	3	18	1.5	0	2.5	-
b10* pABA	~0	~0	~0	>0	~0	0	-	-	-	-	-	-	-	-
b12 [aka t] (cyano)cobalamin	0	0	0	50	20	0	0	8.5	0	33	4	0	0	-
b13* orotic acid (mg)	~0	~0	~0	~0	20	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	-	-	-	-	-	-	-	-	-
b16* choline	2*2=4	1	2*1=2	11	5	2	2	2	1	68	1	0	2	-
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	-	-	-	-	-	-	-	-	-
c	2*20=40	74	2*117=234	4	0	350	0	0	7	0	0	0	0	-
d	0	0	0	45	0	0	0	2	0	12	1	30	0	-
e	2*1=2	1.5	2*10=20	0	2	13	1	1	2	9	.5	20	6	-
f1* linoleic acid omega-6 (g)	2*.0626=0.1252	.09	2*.187=0.374	1.5	.300	.0738	.405	.3462	.0828	3.23	.1731	1.5	.161	-
f2* alphalinoleic acid omega-3 (g)	2*.0367=.0734	.065	2*.0319=.0638	0.2	.200	.041	.018	.219	.0014	.228	.1095	.5	.07	-
k	2*1=2	1	2*38=78	5	0	10	1	1	12	9	.5	10	3	-
q1* coenzyme q10 (mg)	2*.136=.272	.075	2*.0375=.075	.625	.0308	-	-	-	-	-	-	-	-	-
q2* pyrroloquinoline  quinone (mu-g)	2*1.768=3.536	?	2*2.025=4.05	.063	.2101	-	-	-	-	-	-	-	-	-
q3* queuine (mu-g)	?	?	?	?	?	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	2*~0.375=~.075	~0	~0	-	-	-	-	-	-	-	-	-

* not really.

- so nice vanilla soy milk
- chapman's black cherry ice cream

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- selection brand bread [metro/food basics]

- black diamond brand medium cheddar cheese

fruit bowl, so far:

a - 26---->27---->29% (6% carotenoids, 23% retinol)

b1 - 18% ----->21%
b2- 43% ------->49%
b3 - 19%---->18---->23%
b5 - 28%----->27%----->32%
b6 - 36%------>61%
b7 - 43.5%----->41% ---->51% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26------>33%
b12 - 70% (still)
choline - 20% ---->22%
c - 215%  ----> 258 ----->278%
d - 45%  (still)
e - 14.5% ----> 23---->24%
omega-6: 2.1396 g ----> 2.2366 g -------> 2.2992 g
omega-3: 0.5336  g -----> 0.5005 --------> 0.5372 g
ratio: 4:1 ---->4.5:1 ------> 4.26:1 <----- a bit better, even
k - 45% ----> 84------>85%

pasta salad bowl, so far:

a - 15%---->104%------>375% (30% retinol, 345% carotenoids)

b1 - 2------>66%---->73%

b2 - 1------->39%------>54%

b3 - 3-------->67%-------->71%

b5 - 1------->11.5%-------->16%

b6 - 4------->29%--------->36.5%

b7 - 10------->17.5%------>32.5%

b9 - 3------->72%---->78%

b12 - 0 ------->8.5%

choline - 1------->4%---->7%

c - 19-------->350%---->357%

d - 0 (still)---->2

e - 2--------->14%------->17%

omega-6: 0.4788----->0.9078 g

omega-3: 0.059 g------->0.2794 g

ratio: 3.25:1 <------not bad at all. note that the cheese, which has a surprisingly low ratio of 1.58:1, dominates this dish. seeds may undo the need for a flax dressing. b vitamins may be more pressing.

k - 9----->11-------->24%

fried eggs, so far:

a -  21----->26%--->31%----->46% (46% retinol)
b1 - 6---->69%----->13.5%---->14%
b2- 42--->73%----->45%------->51.5%
b3 - 1--->60%---->13.5% (still)
b5 - 21%------>25%---->26%
b6 - 12% -------->15%---->16%
b7 - 65% ------>87%---->88.5%
b9 - 18--->71%---->20.5%---->22
b12 - 33% -----> 37%
choline - 68%---->70% ---->71%
c - 0%  (still)  (but add juice)
d - 12----->27%  ----> 42%---->43%
e - 9---->19%---->35.5%
omega-6: 3.8 g----->4.891 g------>5.0641 g

omega-3: 0.228 g ----->0.798-------->0.9075
ratio: 5.58:1 <------- the margarine & cheese actually balances the eggs fairly well. good. a smart choice for protein supplement can fix that up even more. this is my fattiest meal, so it's the one that needs the most attention.
k - 9---->22----->22.5%

total, so far:

(vit - fruit + pasta salad + eggs)

a - 29 + 375 + 46 = 450%  (351% carotenoids, 99% retinol)

b1 - 21 + 73 + 14 = 108%
b2- 49 + 54 + 51.5 = 154.5% 
b3 - 23 + 71 + 13.5  = 107.5%
b5 - 32 + 16 + 26 = 74%
b6 - 61 + 36.5 + 16 = 113.5%

b7 - 51 + 32.5 + 88.5 = 172% + kiwi

b9 - 33 + 78 + 22  = 133 %

b12 - 70 + 8.5 + 37 = 115.5%

choline - 22 + 7 + 71 = 100% 

c - 278 + 357 + 0 = 635%
d - 45 + 2 + 43%  = 90%
e - 24 + 17 + 35.5 = 76.5%
omega-6: 2.2992 + 0.9078 + 5.0641 =  8.2711 g    [rdi is 17g ]

omega-3: 0.5372 + 0.2794 + 0.9075 = 1.7241 g    [rdi is 1.6 g]

ratio: 4.797:1 <------- not terrible, but i'll improve on it. i want this at 3:1 or 2:1, max.
k - 85 + 24 + 22.5 = 131.5%

(<100%, (100,199)% , (200, 400)% or 400%+ & secondary requirements not met, >400% & secondary requirements met)  

secondary requirements

fat soluble:

- 100% of pre-formed + 300% of convertible, total daily

- vitamin c needs 100% each meal, minimum

- vitamin k should not exceed 100%/meal

water soluble:

- 400% total + 100% for each meal

+75<<100% each meal

+50<<75% each meal

<50% each meal

==========

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream

- 250 ml soy milk  [but double it?]
+

- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries

- cereal (for retinol)
- red cherries <------------- a

- ground cherries  <------- a, b1, b3

- rosehips (if locatable)  <------------ a, b2, b3, b5, e

- goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:

- 75 g cooked pasta
- one medium to large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- caesar dressing [need to shop for best option, mine is soy-based and has unclear value]

- glass of pasta water 

+

- tomatoes

- bacon bits 

- chopped crickets?  
- microwaved/chopped broccoli (maybe) 
- hemp seeds (ground) (probably)   
- flax seeds (ground!) (probably)
- kalamata olives (probably) 
- lemon (probably) 
- garlic cloves (probably)
- oregano & pepper (probably)
- broccoli leaves or kale or dandelion leaves? (probably not) 
- red clover (if locatable or foragable)
- alfafa?

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!)
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

+

- salami?

- crickets?
- indoor grown tuna or salmon?
- + apple juice? carrot juice? 

4) coffee
~ 600 ml [1/2 pot] [strong] [low-ball]

- with chocolate soy

weekly:

1) banana peel smoothie:
- 14 banana peels

- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]

- chocolate soy

- cherry ice cream

- strawberry tops

==========

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
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

i apologize for the crude presentation. i'm on a fucking chrome book :\.

but, you get the point.

so what do i think of this picture?

i think that liberals have a thing for infinite growth - they just can't grasp that it's not sustainable.

you should recognize that the graph is an idea, and try to mentally map it to a map with the same shape that has been scaled down quite substantially.

we're about three months behind the yankees and have about a tenth of the population. however, the density is a lot different, and we shouldn't think it's as easy as predicting a peak of 7600 cases on oct 17th. more likely is a peak of 5-6,000 cases around samhain.

but, then it's going to start coming down. slowly....

so, the graph looks like a graph you'd expect from a liberal - it goes up, way up, and never comes down...

for the first time, i'm going to roughly agree with it - except to point out that it implies there's no end. and, of course, there is....