the weight loss is proceeding. 

i had a full plate of pasta this morning and maxed out around 143. so, even when i get a big meal, i'm barely topping up over 140. i'm going to want to see that come down to 139ish, max. i'll eat next at 134, probably on friday.

a lot of the items in the list will need to come in on friday in the next grocery run.

the trick with choline is to realize you don't need 550 mg of choline a day if you get more betaine instead, but i've managed to get there, anyways, by adding soy lecithin.

the key thing is realizing that your body stores choline, both in the liver and in cell membranes. they've done studies on people not eating for days or weeks and their choline levels stay constant because your body gets it by killing it's own cells off. humans need choline and you should try to stay on it, but not by eating a lot of meat, which is high in saturated fats and carcinogens. but you're not going to run out of it. your body will reclaim it via weight loss if it needs to.

choline can be converted to betaine, which is then used to convert homocysteine, which is dangerous to your heart, to cysteine, which is a useful amino acid. or, if you get a lot of betaine in your diet, your body can use that directly and use the choline it has for neurotransmitters and lipid transport, instead. betaine is not stored but it's not cleared, either. your body will metabolize virtually all of the betaine you give it, to no clear limit. so, it's a good idea to take a whole lot of betaine, which is mostly found in plant sources like beets, spinach, kale and wheat bran, and to not go crazy on the choline by eating piles of meat. rather, as your body stores choline, you can get a bunch of it later and not worry so much about it day-to-day, so long as you actually keep up on it.

eggs are good for you. eat eggs. i just don't want eggs in my minimal meal plan. eggs are a meal.

i also think i'm actually underestimating the amount of choline in the soy-based salad dressing i use and the soy milk i drink.

but the soy lecithin gives me what i want in a predictable form that i can add to salads and meals more broadly and is going to be added to my diet more generally, so this is my update.

========

i've updated the previous post and i'm going to repost it:

- the b and c are being cut in 4 and taken every six hours instead of all at once.

- the a is being cut in 1/2 and 1/2 is being taken at 18:00 daily. this is 2500 iu daily. this is between the rdis for women and men, and probably right for me.

- 1000 iu d at 12:00

- 100 iu e at 0:00 every second day

- the k hasn't come in but is being taken at 6:00

- i am going to take 2 tums after each full meal as a calcium supplement for now on (800 mg elemental calcium)

- i'm going to take a tbsp of flax dissolved in a glass of water daily at 15:00 for omega-3s. i should meet the rdi of them, at 1.7 g of ala, if i do that.

- i'm going to note that i drink at least 250 ml of soy and 4 mini cups of coffee a day and usually closer to twice that

- i have devised a daily minimum meal made up of:

a bowl with:

- 3 tbsp of raw, unroasted, unsalted, hulled sunflower seeds

- 3 tbsp of hulled hemp seeds

- 3 tbsp of hulled chia seeds

- 3 tbsp of wheat bran

- 3 tbsp of soy lecithin

- 30 g of all bran

- 1 tbsp of paprika

- 1 tbsp of ground cumin

- 1 tbsp of dried oregano

- 2 cloves of garlic

- 1 beet

- 1 avocado

- 50 g broccoli

- dried dill, caesar, hot sauce, nutritional yeast for flavour (yeast does have some b vitamins still)

with

- one banana

- one orange

- two pieces of untoasted quinoa-flax bread with unclear spread

- one tum

that has

- in total, 12+ g of omega-3s

- 23+ g of omega-6s

- 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.

- minimal saturated fat for absorption (some in the dressing, avocado, soy lecithin)

- some carbs. whatever. carbs aren't worth measuring.

- 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.

- 180%+ rdi for magnesium

- 160%+ rdi for phosphorus

- 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 amount 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)

- 175%+ of the rdi for choline (960 mg) & an additional 100% in the form of betaine (550 mg).

- some sulfur in the garlic

- 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)

- around 950-1000 mg of sodium. ish. which is a decent minimum meal amount.

this will be taken at 3:00 am or 9:00 am on days where i didn't eat a full meal the previous day and will be intended to ensure i'm meeting daily rdis while i continue to lose weight. this may mean i go longer between meals. but this isn't a meal, and is not intended as one. it is not high in calories but is very high in nutrients.

the bread is still pretty fortified and the flax-quinoa bread has a fair amount of ala. the soy has lost a lot of vitamins but is still worthwhile. the all bran in canada has been stripped to almost nothing, like the yeast, but it's still a good source of betaine. i'd like to get some better caesar dressing as i eat a lot of it.

not measured:

- chloride (i should get enough in the city water in windsor)

- iodine (i don't know if the sodium in the bread, hot sauce, all bran and caesar, the four sources in this mini meal, is iodized. it probably is and is probably sufficient. i'm going to email each of them. i should measure this.)

- chromium

- boron

- fluoride (windsor's water is back to being fluoridated, that should be fine)

- nickel

- carbs (who cares?)

- glucose (this should be low)

- calories (calories are irrelevant to human health)

i might need to add some fried eggs to boost the choline. that would get me some iodine, too. that would be my spread. and i'd add an avocado to the salad bowl of seeds and perhaps add an orange.

my options are minimal for choline.

my b vitamins came in yesterday, and i spent some time yesterday afternoon building a vitamin list to make sure i'm getting everything that had a few additions to it.

- the b and c are being cut in 4 and taken every six hours instead of all at once.

- the a is being cut in 1/2 and 1/2 is being taken at 18:00 daily. this is 2500 iu daily. this is between the rdis for women and men, and probably right for me.

- 1000 iu d at 12:00

- 100 iu e at 0:00 every second day

- the k hasn't come in but is being taken at 6:00

- i am going to take 2 tums after each full meal as a calcium supplement for now on (800 mg elemental calcium)

- i'm going to take a tbsp of flax dissolved in a glass of water daily at 15:00 for omega-3s. i should meet the rdi of them, at 1.7 g of ala, if i do that.

- i'm going to note that i drink at least 250 ml of soy and 4 mini cups of coffee a day and usually closer to twice that

- i have devised a daily minimum meal made up of:

a bowl with:

- 3 tbsp of raw, unroasted, unsalted, hulled sunflower seeds

- 3 tbsp of hulled hemp seeds

- 3 tbsp of hulled chia seeds

- 3 tbsp of wheat bran

- 3 tbsp of soy lecithin

- 30 g of all bran

- 1 tbsp of paprika

- 1 tbsp of ground cumin

- 1 tbsp of dried oregano

- 2 cloves of garlic

- 1 beet

- 1 avocado

- 50 g broccoli

- dried dill, caesar, hot sauce, nutritional yeast for flavour (yeast does have some b vitamins still)

with

- one banana

- one orange

- two pieces of untoasted quinoa-flax bread with unclear spread

- one tum

that has

- in total, 12+ g of omega-3s

- 23+ g of omega-6s

- 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.

- minimal saturated fat for absorption (some in the dressing, avocado, soy lecithin)

- some carbs. whatever. carbs aren't worth measuring.

- 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.

- 180%+ rdi for magnesium

- 160%+ rdi for phosphorus

- 110%+ of the rdi for potassium

- 120%+ rdi for calcium

- 210%+ of rdi for manganese

- 30+ mg of iron (elemental) (260% of a 10 mg amount 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)

- 175%+ of the rdi for choline (960 mg) & an additional 100% in the form of betaine (550 mg).

- some sulfur in the garlic

- 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)

- around 950-1000 mg of sodium. ish. which is a decent minimum meal amount.

this will be taken at 3:00 am or 9:00 am on days where i didn't eat a full meal the previous day and will be intended to ensure i'm meeting daily rdis while i continue to lose weight. this may mean i go longer between meals. but this isn't a meal, and is not intended as one. it is not high in calories but is very high in nutrients.

the bread is still pretty fortified and the flax-quinoa bread has a fair amount of ala. the soy has lost a lot of vitamins but is still worthwhile. the all bran in canada has been stripped to almost nothing, like the yeast, but it's still a good source of betaine. i'd like to get some better caesar dressing as i eat a lot of it.

not measured:

- chloride (i should get enough in the city water in windsor)

- iodine (i don't know if the sodium in the bread, hot sauce, all bran and caesar, the four sources in this mini meal, is iodized. it probably is and is probably sufficient. i'm going to email each of them. i should measure this.)

- chromium

- boron

- fluoride (windsor's water is back to being fluoridated, that should be fine)

- nickel

- carbs (who cares?)

- glucose (this should be low)

- calories (calories are irrelevant to human health)

in 2026, chantal hebert looks disturbingly like buzz osbourne.

i just thought everyone would like to know.

americans have spent too many decades getting high discounts on canadian exports, and are clearly taking us for granted.

we should not take away the exports. we should take away the discounts. we should make them pay fair market prices.

"Selfishly, we need aluminum in this country. We don't have it. We get it all from Canada — for the most part — and we need it badly," 

right.

so, there is a high demand for aluminum in the us and a low supply. 

what would that mean in a market society (which i don't support, except right now, very sarcastically), which nafta has done more to break than enforce?

let's do what a capitalist supplier would do and increase the price of aluminum by slapping an export tax of...i dunno.....50%? on it.

i don't know whether i'm going to support carney's response or not. i think i should let him finish and react as best i can. i think that seeing a response will help me understand if i'm going to decide this is theatre or real.

i will reiterate that it is entirely plausible that trump wanted the charade and there is an agreed upon predetermined outcome that will be very bad for canada and very bad for a lot of american workers.

i may support a non-confidence vote if the response is frightening. it seems less likely the more i hear him talk. more likely is that i am going to end up critiquing a response abstractly, and stepping away from it, as it doesn't affect me directly.

but, regardless, i think doug ford deserves the bulk of the blame for this and should be the one to take the fall politically. this is mostly his fault, and he's continuing to talk about blocking energy instead of taxing it.

the economic consequences to canada in terms of lost revenue would be extremely substantive should canada block oil or electricity. that would be massively stupid, but ford is a retard. can somebody do the math on the difference in revenue between blocking american alcohol in ontario and taxing it at 100%? ontario has likely walked away from millions of dollars in revenue, while biting at the elephant's heels like an annoying chihuahua in a show of intended defiance, for sport. that is stupid! conversely, we could take advantage of this by hiking prices and profiting from it, which would be a smart response. we could do this with export taxes.

i think that western canada should be seeking to abolish what is called the western select discount. alberta oil should be more expensive than texas oil, after this.

ontario, like mexico, is actually an indigenous word that predates the colonial era. 

the names of the great lakes were not chosen by white people (except superior).

the province of ontario was named after the iroquois word for the lake.

if trump succeeds in forcing the car industry on this continent into a crisis, it may never really recover, given that it may find itself unable to compete with electric vehicles and other imports. the last time this happened, during bush II, chrysler got bought by an italian company and the united states and canada both briefly owned a portion of the other big detroit companies. 

the obama administration missed an opportunity to direct these companies to decarbonize. a second opportunity may be coming.

if the auto industry blows up again, it should not be bailed out unless it agrees to shift direction. if it refuses, the companies should be allowed to fail, so they can be replaced.

destruction is not inherently negative. sometimes, what exists must be destroyed in order to rebuild.

i'm tired of the self-serving anti-american rhetoric from the abject idiot doug ford, who is more responsible for the collapse of this trade agreement than anybody else in canada. his bitching and moaning may help his political career, as a distraction from all the job losses and mismanagement, but it is not helping ontario and not helping canada.

shut the fuck up, doug ford. you're half retarded and you're harming the economy and the culture with your ignorant ass-talking.

maybe we should just elect ace ventura if what we want is a torontonian that talks out of his ass. he's funnier than mike myers.

even the taste has gone to shit. it used to have a nice, italian, olive-y taste. now, all the heart-clogging whey and palm oil has ruined the olive taste and made it taste bland, like butter. butter has no taste; the taste of butter, like it's texture, is boring and gross.

when i buy margarine, i am buying margarine, not butter. i don't want my margarine to taste or look like butter, i want it to taste and look like margarine. it's not a substitute for butter. butter is disgusting and something i don't want in my diet - i am not seeking to replace butter, i am seeking to abolish butter.

now, i am looking for a margarine substitute to replace the margarine they ruined and i want it to look, taste, melt, smell and fry like margarine.

something else i've noticed is that the margarine has been changed so that it's all soft and gross, like disgusting saturated butter left out on the counter, a of a sudden. they seem to be putting milk in it now, and it seems like it's the milk that is making the texture soft and gross. margarine is supposed to be firm, not gross and goopy. soft butter is an utterly disgusting product that should not be consumed at all by anybody; it's almost sheer poison, in terms of fat and salt. the whole point of buying margarine is that you don't like processed milk products and don't like butter and don't want goopy gross shit on your toast, you want something firm.

so, that's cut. yuck. they've destroyed a good product by adding disgusting palm and disgusting milk. i'm not buying that again.

i'll have to do some shopping to find a firmer plant based spread that isn't soft and goopy and gross, has 0% saturated fat and is high in polyunsaturated and monounsaturated fats.