that son lux disc is so dense and dour, that it takes some time for the hooks to come out, but, once they do, yikes.

the addition of the second half really, really strengthens the set.

a (general)

ok, so i fixed a few things, and this is my new template.

i need to get some cheese info in there. but, now i'm at the point of pondering what and how i should supplement further, and the first vitamin in the list is vitamin a.

i know that vitamin a comes in two forms, and i know that conversion is often poor. i think i was previously overestimating the amount i was getting from a combination of tomatoes/soy/cheese/eggs, and i was told that vitamin a deficiency can't happen here and believed it, but after actually calculating the values, which i should have done years ago, i think i need to pay special attention to this.

this is worth sorting through to summarize the situation:

https://renaissancehumans.com/beta-carotene-vitamin-can-get-enough-vegan/

so, i'm getting about 54% of my vitamin a from actual retinol (soy, ice cream, eggs, margarine), not including cheese. the other 110% is from carotenoids found in fruit (you'll notice there's not yet any vegetables in my diet, and i need to change that). is that a good enough mix? well, for a, i'd like to shoot for 400% total, with 100% in the retinol and 300% in the carotenoids. that should eliminate any potential error, and make sure i'm converting as much as possible. a single carrot is an extra 250%, entirely via carotenoids, and with minimal k, so i think that solves that without even wading into the problems presented by broccoli. but, what about actual retinol?

given that i'm trying to avoid fish due to the mercury content, my only serious choice for vitamin a is via fortification or via dairy products, and i only really get dairy in the form of ice cream (which i think i'm maxed out on) and cheese (which is what i'm looking at next). i don't want to eat animal organs, 'cause gross. 

so, next time somebody gives you shit about eating cheese, you might want to point to the retinol. unless they're eating a fair amount of liver or fish, or paying very close attention to how the grains they eat are fortified, or drink a lot of fortified whole milk, or eat eggs every day, or eat lots of fattening peanut butter, cheese is really the only serious way to get any. and, i'll pick cheese over the others...

how many of the options in this list sound appetizing to you?

https://nutritiondata.self.com/foods-000099000000000000000-w.html

on that note, the other thing i can do is buy a box of cereal and throw it in with the fruit. something like a cup of plain jane special k or corn flakes is not bad on fat, and will help with b complexes, too. it's cheap, as well. i just need to find the brand that has what i want, which is - lots of vitamins, minimal sugar, minimal salt & minimal price. and, i'll bring it home on the unicorn i parked in the lot.

so, that means i should be looking at cheddar-type cheeses, as they have more retinol than mozza type cheeses. i'm not sure there's any reason to migrate from the marble, but i'll see if i can get a better answer on that, too.

...which was actually pretty easy, i just went to the site:

https://blackdiamond.ca/our-cheeses/natural-cheese-bars/

my marble has 10%/30g, which is about on par with the cheddar numbers at the self site (maybe a little higher). the black diamond mozza is at 8%, which is consistent. but, if i'm eating cheese for a, i can actually max that out by moving to one of the flavours with 15%, which are:

- old cheddar (regular, lactose-free or white)  [240 mg of salt]

- mild cheddar  [180 mg of salt]

- medium [old or white] [180 mg of salt]

for reference, the marble has 200 mg of salt and is marketed as medium. that seems like what i should do...

so, i'm not adding anything in this post besides the top line of vitamin a, i'm just reposting the template. but, to get me to where i want to be with a, my options are:

- carrots (250% more carotenoids presents resolution for >300% carotenoids dv)

- cheese (~45% more retinol) (99%)

---------------------------------

- low sugar, low salt fortified cereal (20-30% more retinol) (presents resolution for >100% retinol dv) (if i can find it)

- doubling soy milk? (10% more retinol) (gravy)

it would be even better if they put vitamin a in the pasta & bread.

i need to do some court stuff today...

a1

a2

a3

a4

b1

so, what am i doing for b1, then? 

b1 is mostly a protein thing, it seems - you get it in animal products, as well as in seeds, beans and nuts. or in fortified cereals... 

you can't overdo thiamin, so aiming for 300% is fine. 

fruit bowl: need 80% rdi 

0) meat doesn't go well with the fruit bowl, and the meal is already centered around soy. 

1) i need to take a second look at that meal replacement, which was a brand like "compliments" that has a minimal internet presence. that seems to be the only way to boost the a that extra bit more for this meal (besides drinking more soy or eating more ice cream) and if i get a lot of b1 while i'm at it, great. i think i could get up to 60% b1 from one of those packets. 

2) it is true that the new special k has a lot of b1, at least, but it doesn't have much else, in comparison. rather, it seems like the replacement for the old special k is called vector, which i did notice had vitamin a - it was the only one that did. this is for almost twice the serving, and 3x the fat, but at least it's more complete:

vitamin A 15 % 

vitamin C 25 % 

vitamin D 6 %  

vitamin E         36 %    <------attractive, but is it the best? 

thiamine 20 %      

riboflavin         24 % 

niacin 36 % 

vitamin b5 19 % 

vitamin b6 25 % 

folate   (b9) 34 % 

3) the cream of wheat was at: 

- 25% a 

- 40% thiamin   

- 35% riboflavin 

- 40% niacin 

- 35% b6 

....& had no fat. at all. 

4) a sneaky way to get fortified vitamins nowadays when they've been removed from adult cereal may actually be to buy baby food. listen, vitamins are appropriate for all ages. it's the society that's fucked up, not me. if that's the best way to do this... 

so, which should i pick? i might need to pick multiple choices; none of these options is complete enough to get me what i want on my own. hopefully, a combination of one of the cereals and the meal replacement together will fill in those missing b vitamins. 

i'll need to go into the store with notes that i need 80% thiamin, 50% riboflavin, 70% niacin, 70% b5, 40% b6, 50% b7, 70% b9 & 30% b12 and then find a way to add it all up. 

i wish that the kind of high fortification cereal (or soy milk) i want existed, but it doesn't. 

pasta bowl: need 30% rdi 

- crickets ~2% in 6g         [for b12, later] 

- bacon bits ~5% in 10g   [for isoflavones, later] 

- hulled hemp seeds ~30% in 30 g 

- ground flax seed ~30% in 4 tbsp  [might be difficult to process and store] 

- spirulina seaweed ~ 40% in 28 g 

- tahini ~ 30% in 2 tbsp    [high fat, minimal extra value] 

- macademia nuts ~30% in 40g  [high fat, minimal extra value] 

- croutons! ~30% in 40 g  [high fat, minimal extra value] 

- tomato powder ~40% in 60 g (fuller value, but expensive) 

- some salad dressings may provide some (not committing, yet) 

- increase pasta amount by 25 g (+21%)  

so, i'm going to add each of these four options to the matrix. 

egg plate: need 80% rdi 

so, this is the tricky option. 

i'm currently getting about 25% from about 40 g of salami, which is a high concentration source of b1. but, i want to stop eating salami... 

as you can see above, crickets won't help with the b1. but, soy meat is a potentially very high source of thiamin - higher than any real meat. i'll have to see what is available to me, but i could potentially end up with over 100% from a good replacement. what i can say is that fake meat seems to usually be packed with the stuff. i haven't made the choice yet, but soy seems to be the winner over salami, when it comes to b1, which is likely fine plainly fortified. this is not one the vitamins i worry about properly absorbing from plant sources. 

as for real meat, the highest in the list is pork (1 mg/100g), and salami is actually just about as good as you'll get (0.9/100g). i'm doing that right, as it is - i can't get this much better, if the issue is strictly thiamin consumption. 

i can also get a bit from the juice, once i decide which option is preferable. i've been sticking with cheapy apple, but all it has is C (it's all i wanted). oj should have around 15%/cup and carrot juice is even better. these are expensive options, though. 

something that may fit the dish is a side of rice, which is high in b1 & b3 but a little lower in the rest of the stuff, including fat. 

so, i'm going to hold off on making a decision, but i'll add those to the options for the third meal. 

this should get me over 300% total thiamin, with over 100% per meal. that should be more than enough to compensate for error and conversion. 

b2

b3

b4

b5

threonine

water - 0

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

raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.

guava -  96*.3

banana  -   33

strawberry  -  20

avocado  -  109

kiwi  -  32

soy - 62*4

ice cream - 146*.825 =

yogurt - 235*.5

yeast - 571*5/20

vector cereal -  

all bran cereal -  500*.45

wheat bran -  500*.07

sunflower seeds - 928*.08

flax -  766*.12

algal oil -  1020*.1922*.0393

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

phenylalanine

water - 0

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

raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.

guava -  6*.3

banana  -   58

strawberry  -  19

avocado  -  146

kiwi  -  30

soy - 65*4

ice cream - 157*.825 =

yogurt - 313*.5

yeast - 449*5/20

vector cereal -  

all bran cereal -  595*.45

wheat bran -  595*.07

sunflower seeds - 1169*.08

flax -  957*.12

algal oil -  1020*.1922*.0527

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

tyrosine

water - 0

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

raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.

guava -  31*.3

banana  -   11

strawberry  -  22

avocado  -  74

kiwi  -  23

soy - 51*4

ice cream - 155*.825 =

yogurt - 289*.5

yeast - 388*5/20

vector cereal -  

all bran cereal -  436*.45

wheat bran -  436*.07

sunflower seeds - 666*.08

flax -  493*.12

algal oil -  1020*.1922*.0272

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

trytophan

water - 0

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

raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.

guava -  22*.3

banana  -   11

strawberry  -  8

avocado  -  38

kiwi  -  10

soy - 22*4

ice cream - 45*.825 =

yogurt - 32*.5

yeast - 102*5/20

vector cereal -  

all bran cereal -  282*.45

wheat bran -  282*.07

sunflower seeds - 348*.08

flax -  297*.12

algal oil -  0

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

For example, in the absence of a dietary source of creatine,. adults require at least 1.1 g/d of glycine in order to sustain an adequate. rate of creatine synthesis 

https://www.nap.edu/read/10490/chapter/12#607

an ear for total protein is set in the above document at .8 mg/kg. so,

.8*70 = 56 g

this is also enough to meet total nitrogen requirements. double for n.

upper limit at 2 g/kg found at article via google search.

1.5*2*50/56 ~ 265%

.5*2*50/56 ~ 89%

water - 0

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

raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.

guava -  *.3

banana  -   

strawberry  -  

avocado  -  

kiwi  -  

soy - *4

ice cream - *.825 =

yogurt - *.5

yeast - *5/20

vector cereal -  

all bran cereal -  *.45

wheat bran -  *.07

sunflower seeds - *.08

flax -  *.12

algal oil -  1020*.1922*

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

nitrogen balance?

µ

t           y

red peppers - *2 =  mg

cheese - *.6 =  mg

carrots - *1.1 =  mg

hemp - .10* =  mg

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

/16 =

/16 =

 = 

unlisted - 

pasta - 

yeast - 

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

eggs - *3 =  mg

cheese - *.3 =  mg

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

/16 = 

/16 =

=

unlisted - 

bread -

yeast - 

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

coffee:

*4 = mg

/16 = 

coffee - 

soy - 

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

overall:

high intake comment 

 is next.

µ

aluminum/silicon source

https://www.thelancet.com/journals/lancet/article/PII0140-6736(93)92301-9/fulltext

maybe they follow trump because it's fun.

no, really. clinton was boring; trump provided some excitement. and, maybe he blows the world up, but that's america, a country built on risk. americans have never been these cautious, conservative creatures - they want to throw wrenches into systems, to shake things up.

americans are inherently nihilistic in that way, so you might be going about this the wrong way.

clinton was the safe option; trump was danger, danger! so, of course america picked trump. that's america.

and, reagan ran on cutting government and left the country with a structural deficit due to tax cuts. the obama-trump switchers are really rather similar to reagan democrats, but here's my point - matt doesn't remember reagan. you'd might as well talk to him about lincoln.

the reason trump won, if you accept the official narrative, is that he reconstructed the reagan democrat constituency.

i don't remember the 80s very well (for a different reason than most people claim; i was under 10 years old throughout it), but, up in canada, it's a sort of an open secret that the current prime minister's father, pierre trudeau, was pushed out over disagreements regarding the 'star wars' system, which he refused to support. trudeau had pre-existing issues with nixon, but they were economic. years later, chretien was pushed out over similarly shady issues surrounding his refusal to participate in iraq, which is a policy that his eventual successor more or less reversed - after paul martin got into a big fight with the bush administration over a model that would have put our city of edmonton in the debris zone of a missile defense system. and, the republicans have had longstanding issues with france more than with germany, as well. so, while trump may have run explicitly on reforming nato, the actual content of that discussion really goes back to the 80s as well, if not the 70s.

==

but, trump at that time was literally an actor. he had a tv show. how do you put an actor on stage and run on that actor not being an actor? i mean, that's absurd. that's an act, itself - the act is that he's playing the role of not being an actor, potentially because of the backlash to bush, particularly. who in their right mind could have possibly seen trump as anything but a puppet and a front? so, you can point these things out, but it's very difficult to take any of them seriously. i don't think trump was much different than bush or reagan, myself, the difference is just that they bailed on him halfway through, because biden is a better front.

imagine you're the deep state, and i don't mean robert mercer, i mean the neo-cons and big tech and the real power brokers, in actual reality. you put this idiot in place because you think he's an easy stooge, and it turns out he can't run a lemonade stand. he's just too incompetent. so, you cut your losses and you fire him.

i've had conversations with libertarians who essentially interpret marxism as this giant conspiracy theory, and while it's a facile analysis, it's also rooted in some valid observations. we have this tendency to think they're all in kahoots, and have all these super powers, when all evidence suggest the exact opposite.  it's perfectly plausible that they realized they made a mistake.

to me, the turning point was when kellyanne conway resigned. that was the exact point where they pulled out and decided on biden as the preferable option, and the exact point that trump lost.

i was going to try again today with a 20 mg trip, but the store is oddly closed.

so, i think we're done, now, and it's time to get back to normal. there'll be a large post coming soon.

you can't buy anything with more than 10 mg at a time, in ontario.

so, yeah, i'm 40 now. and i think i'm over whatever had me stuck in place, like a deer caught in headlights, but i still have to actually finish this. it is important.

i tried to shut this period of anxiety & self-destruction down with a second large edible consumption - the same 10 mg as before - and i had a really confusing reaction to it. the first time i did this, it came on after about an hour, hit a reasonable high after a few hours and didn't really wear off for about ten hours. this time, it didn't really come on for about four hours, hit a weak buzz to say the least and....i'm actually at 11 hours now and still feeling it a little, if not much. so, i had a very long, very mild buzz.

i took them soon after eating both times; i had the pasta bowl the first time and the eggs this time. 

so, did the eggs interfere? did something in the pasta bowl help? the pasta bowl has a lot of betaine, remember, and the eggs bowl doesn't. the eggs bowl is full of fat soluble vitamins, mostly.....

my tolerance has come back up over the past few weeks, which is when i know it's time to stop for a few months. but, still - this is four doses. it should certainly be enough, four doses; i get stoned off .2 g pinners, even after some minimal tolerance has built. if four doses of edibles doesn't do anything, it kind of gets the point across about thc metabolism being unpredictable.

but, that's a bad thing all around, as you want results to be moderately predictable, especially given that we're talking about 8+ hour trips. you need to have a fairly clear idea of what the drug is going to actually do in this context, or you'll never get it right - sometimes you won't take enough and get disappointed, other times you'll take too much and pass out. 

so, that's my actual feeling here: i need repeatably demonstrable results and am frustrated by the variation in outcomes. it's hard to commit to edibles under that reality.