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Sunday, September 27, 2020

if the focus of government policy was to treat us like adults, rather than to try to control us like farm animals, i might actually be advocating more responsible behaviour.

but, the threat that doug ford & john tory & their like (including mayor dilbert here in windsor) pose to civil liberties in this province is currently far greater than the threat that the virus poses.

pushing back against these laws and the normalization of fascism is, by far, the more pressing concern.

a little bit of respect would have gone a long way, but it wasn't shown to us, and we have to stand up and fight back.

clearly, i don't care much for car shows.

but, this is the kind of open defiance that we need to normalize in the face of these restrictive laws.

if we don't push back, they're just going to clamp down. and, we need to understand that. like, really get it.

https://globalnews.ca/news/7362338/huge-crowds-wasaga-beach-car-rally/

so, i'm finishing up b2 info and concluding that there really isn't a "real meat" source that can get me enough b2. b2, like b1, comes in plant sources, too, and i'm not really concerned about my ability to absorb b2 that is enriched via fortification. so, if i can find a soy source with 70% b1 & 50% b2, that's actually substantively better than the 10-15% i'm going to get from a hunk of chicken meat.

high concentration animal sources of b2 seem to be relegated to organ meat, and gross.

the only other option is mushrooms, and i need to ask - is the high b2 content of mushrooms with or without the shit? i was taken to a mushroom farm when i was a kid, and it left me with a rather unpleasant view of them as a food source. i'll keep it at the back of my mind, but i don't really want to rely on them as a source of anything. i'm not picky, actually - it's one of the very few things i avoid, as a rule. and, if i end up bringing them in, it will likely be in the form of a sauce on (fake) meat, rather than alone.

so, i've added a spot for a meat substitute and i hope i find a good one.

that said, the other thing i'm doing is adding in the coffee and the nutritional value of coffee is surprising me; it may help to mitigate low levels of a few things if i can't find enough of them in a reasonable source in my egg meal, specifically, but also overall. the coffee/soy combo gets me into the yellow for b2, into the orange for b5 & d (getting me over 100 for each) and more comfortably into the orange for choline, as well. it really mitigates b2 issues around the eggs.

data for coffee is here:

https://nutritiondata.self.com/facts/beverages/3898/2

...except biotin. like kiwis, i just can't find it. but, like kiwis, i expect it to be relatively high. this is really particularly unimportant, at this point.

data for soy either came from the carton or was recalculated from the same source as previously (in truth, reproportioned from the table).

should i worry about absorbing vitamins with coffee? or coffee's effects on cholesterol levels? i wouldn't, really - that seems to be a myth, pushed potentially by religious groups railing against caffeine consumption. you need to be careful about stuff like that, as the bias is hard to undo. coffee should lower the ph of your stomach, which should increase absorption, in theory, even if you'd be hard-pressed to find science backing that up. most of what people are calling "antinutrients" appear to have little measurable effect in your actual stomach. and, coffee is high in plant phytosterols that should be beneficial, overall.

the other thing is i tend to sip coffee over a long period rather than chug it, so i'm only taking in small amounts at a time. i'm drinking 700 ml a day, but that's, like, 30 ml/hour (i don't sleep much). how much of an effect could such small concentrations have on anything at all?

that said, i'm going to make an attempt to stop taking my hormones with coffee, directly, and start taking them with a sip of juice, instead. it could only help.

if you're worried about it, don't drink coffee with your meal - and i usually don't, i drink water or juice. and, get tons of c, too, which i'm very militant about.

the proof is in the measurement, and i need to refer you to my extremely low cholesterol levels. if the coffee is having some effect on my iron, i've never measured it, and i can only try to overpower it and see what happens.

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							coffee
	banana 28" 2 136 g	straw 75 g	kiwi 2* 75 g	soy milk 250 ml	cherry ice cream 200 ml	sum	red pepper 3"x4" 175 g	durum wheat pasta 100 g + water	medium cheddar cheese 60 g	carrot 8" 72 g	hulled hemp seed 10 g	yogurt dressing		sum	fried eggs 2*70g	medium cheddar cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax (1 slice) (37 g)	meat rep. ??	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
a (fat sol)	4	0	2	10	13	29 ret:23 car:6	103	1	30	241	0	-	-	375 ret:30 car:345	21	15	10	0	-	-	46 ret:46 car:0	0	4	4 ret:4 car:0	450 ret:103 car:351
b1 thiamin	6	2	2	8	5	21	6	84	1	3	11	-	-	105	6	.5	0	10.5	-	-	17	8	3	11	154
b2 [aka g, j] riboflavin	12	1	2	25	10	49	8	41	13	2	2	40+	-	66	42	6.5	0	3	-	-	51.5	32	10	42	208.5
b3 niacin	10	2	2	10	1	23	8	66	0	4	6	-	-	84	1	0	0	6.5	-	-	7.5	8	4	12	126.5
b4* adenine (mg)	3.26	~~0.375~~	0.6	19.3	0.9735	24.1335	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid	10	2	2	15	5	32	5	8.5	2.5	2	1	-	-	19	21	1	0	4	-	-	26	20	4	24	101
b6 pyridoxine	50	2	4	6	1	61	24	7	2.5	5	3.5		-	42	12	1	0	3	-	-	16	0	2	2	121
b7 [aka h] biotin (rdi: 35 mcg)	20	~~2.5~~	?	30	1	51	16.5	1	3	12	8	-	-	40.5	65	1.5	13	9	-	-	88.5	?	12	12	192
b8* inositol (mg) (myo or lipid)	20	10	204	25	5	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [aka m, b11, r] folic acid	14	~~4.5~~	12	6	1	33	19	71	3	3	3	-	-	99	18	1.5	0	5	-	-	24.5	4	2	6	162.5
b10* pABA	~0	~0	~0	>0	~0	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [aka t] (cyano)cobalamin	0	0	0	50	20	70	0	0	8.5	0	0	20+	-	8.5	33	4	0	0	-	-	37	0	20	20	135.5
b13* orotic acid (mg)	~0	~0	~0	~0	20	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	1	2	11	5	22	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	-	71	3	4.5	7.5	108
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	74	234	4	0	278	350	0	0	7	0	-	-	357	0	0	0	0	-	100+	100+	0	0	0	735+
d (fat sol)	0	0	0	45	0	45	0	0	2	0	0	20+	-	2	12	1	30	0	-	-	43	0	18	18	108
e (fat sol)	2	~~1.5~~	20	0	2	24	13	1	1	2	7	-	-	24	9	.5	20	6	-	-	35.5	0	0	0	83.5
f1* linoleic acid omega-6 (g)	0.1252	~~.09~~	0.374	1.5	.300	2.2992	.0738	.540	.3462	.0828	2.87	200	-	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	12.4151
f2* alphalinoleic acid omega-3 (g)	0.0734	~~.065~~	0.0638	0.2	.200	0.5372	.041	.024	.219	.0014	.93	100	-	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	3.4601
f1:f2 ratio	-	-	-	-	-	4.28	-	-	-	-	-	-	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.59
k (fat sol)	2	1	78	5	0	85	10	1	1	12	0	-	-	24	9	.5	10	3	-	-	22.5	0	2	2	133.5
q1* coenzyme q10 (mg)	0.272	.~~075~~	0.075	.625	.0308	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrroloquinoline quinone (mu-g)	3.536	?	4.05	.063	.2101	7.8591	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	~0.075	~0	~0	~0.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

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

- d:

- e:

- k should not exceed 100%/meal

water soluble (bs & c):

- 300+% total w/ 100% for each meal

incomplete requirements legend:

+75<=100% each meal [=+200%<=300% total]

+50<=75% each meal [=+100<=200% total]

<=50% each meal [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

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

- "meal replacement packets" for a & b & d & e

- special k or vector or cream of wheat cereal for various bs (or something else)

- or maybe even baby food cereal for a total vitamin wash

- banana peel + soy smoothie
- red cherries <------------- a

- ground cherries <------- ~~a, b1,~~ b3

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

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

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing

- glass of pasta water

~~- tomatoes~~

- flax seeds (ground!) (probably not)

~~- spirulina~~

~~- tahini~~

~~- macademia nuts~~

~~- croutons~~

~~- tomato powder~~

~~- caesar dressing (very little b1, 35% e?, some a)~~

- one tbsp of imitation bacon bits (isoflavones, maybe_

- 5 g chopped crickets [5 crickets] [b12]

- kalamata olives (probably for e)
- lemon (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- microwaved/chopped broccoli (probably not, due to k and I3C)
- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k)
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

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

- 30 g sliced medium cheddar cheese [6 slices]

- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2)
- indoor grown tuna? (50 g) (15%+ b1, 6% b2

- indoor grown salmon? (50 g) (<15% b1, 9% b2

- mushroom sauce (some supplemental b2)
~~- + apple juice? (1 cup) (100% c)~~

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2

4) coffee
~ 700 ml [2 mugs] [strong]

- with 100 ml chocolate soy [50 ml/mug]

~~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~~ [made in stomach by bacteria]
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

White said she wore the mask to demonstrate her support for Black students and faculty, but also to advocate for an anti-racism action plan and a more diverse curriculum.

see, and that might seem harmless or even desirable, but she can't be expressing political views at school like that, and they were right to turf her over it.

and, this is actually the same reason that i oppose teachers wearing religious gear in schools - they just can't be broadcasting that kind of messaging, if they want to perform that task, in our society.

https://www.ctvnews.ca/world/a-texas-teacher-was-fired-for-wearing-a-black-lives-matter-face-mask-1.5122100

this is an absolutely terrible idea and i hope the feds come out against it.

if not, it will need to be fought on the ground and in court.

and, trump has given us a gift by endorsing it and making it his own.

https://globalnews.ca/news/7361339/alberta-alaska-rail-trump-approval-a2a/

and, i want to clarify a point - i'm not adding salt to my pasta, so my pasta water (which i've just taken a large swig of) is not salty.

and, it doesn't quite taste like pasta. it's missing the essence of pasta.

rather, it tastes like broccoli or something.

i know that i'm imagining an impossibility - trump without pence means trump without the evangelical base, which he requires to win. without pence, or without the things pence represents, there could be no trump - even if he snickers at them behind their backs.

this judge is a good example; it was hardly trump's pick, but a pick pushed down on him by the evangelical right, as represented by pence.

so, a trump-harris ticket - while rational to me - would lose in a landslide. who is going to vote for that?

still, that's kind of the point. what would trump be like if you severed him from these crazy christian nutcases? and i suspect the answer is a lot more tolerable.

it's an entirely plausible outcome.

again - i don't know if i'm more afraid of conservatism than i am of nihilism. i know i don't like either of these options...

but, i think i probably am, yeah.

it's the worst choice, ever.

and, i'm going to double down on a tie actually being a good idea because it can split the tickets.

biden/pence makes far more sense - that's the conservative ticket.

and, kamala harris is really no less a nihilist than donald trump. she'd be a better running mate for him for sure.

if i understand correctly, the tie-breaking procedure would split the ticket and, if the house and senate remain in different hands, we could end up with trump/harris - thereby kicking pence out of office.

and, for me, the scariest thing about trump is not trump himself - it's the idea that he might die in the next four years, and pence might take over.

so, inserting harris into the trump ticket is kind of ideal, actually. it gets rid of biden & pence at the same time.

how much coffee do i actually drink? how can i measure this better?

i've got this habs mug my dad left me, and it's perfect for coffee. it's 400 ml, it turns out - which i measured (at the motherfucking meniscus - you'd better learn to do this right, kids) via transferring it to a blender.

i eyeballed the amount i use before adding soy and measured it the same way, and it came up to 350 ml.

so, i'm adding 50 ml of chocolate soy to produce a very ad-hoc mochaccino. the cream is removed, as it is bourgeois.

my preferred brand of soy (the so good) is hard to find nowadays, and the silk brand is just shit for added vitamins. so, i've moved to the more expensive natura brand, which is nutritionally comparable to the so good.

in that 50 ml, i should get:

2% a

6% calcium

2% iron

9% d

1.6% b1

5% b2

2% b3

3% b5

1.2% b6

1.2% b9

10% b12

...and i'm going to have two cups of that a day, on average.

i didn't want this to be necessary, but the creamer in my coffee is, in truth, a substantial source of d, b12 and b2.

so, i'll add that in, too.

the "religious left" are the type of people that are happy voting for idiots like joe biden, and just look like the same old christian right, to me.

and, the term "religious left" is an oxymoron, a contradiction in terms.

the fundamental purpose of the left is to undo religion; you can't synthesize these ideas, they're too contradictory. the only valid synthesis is jeffersonian separation.

so, don't fall for that.

and, listen to them carefully and tell me how left-wing that people that use that term sound to you; the answer should be "not very".

do you like this?

do you want it to be normal?

well, then this country was built for you - congratulations. you're what the elite wants.

if not, you're going to have to get on the ground and organize to vote the bums out.

and, you may find yourselves surprised by how many religious people there are, now, all of a sudden - by how powerful they've become, in a very short amount of time.

our government was taken over by a broad coalition between muslims & christians that are forming a unified front against secularism, as the new religious right.

and, what we're seeing - not just in the pandemic response of targeting sinners, but in general - is a result of that.

unfortunately, demographic trends suggest it might be a fairly resilient coalition that has a chance of forming stable government here for quite a while.

secularism has a minimal time window to react and prevent the need for a revolutionary politics, in canada.

right-wing governments scapegoat sinners; it's part of what makes them right-wing. so, it's the women at the strip clubs, the single mothers, the gays, the addicts, the welfare cases, the drunks, the artists, the atheists, the young people living licentious lifestyles....

it's their fault, according to the doug fords of the world.

who expects to hear otherwise?

but, where is the opposition? where is the left?

what the government is saying is something like these activities are allowed because they're what the people that vote for us do, and we don't want to blame our own voters. on the other hand, the people that don't vote for us are the source of all evil in the world, and what they do needs to be restricted. it's all their fault. them.

and, it would happen to be, in places like ontario, that the government is supported mostly by a coalition of recent immigrants who are more religious than the general population and retirees who are holding to their religion in the face of recognizing their own mortality.

young people don't like doug ford and won't vote for him. so, that's who he blames for all of the world's problems.

therefore, you can go to church, but you can't get a beer.

do you get it, yet?

but, it's self-defeating, because the virus will just spread through the churches and mosques, ultmately harming his own base.

but, when you elect morons that don't know what they're doing, this is how they react to crises - they blame it on the other.

what people aren't realizing is that, in canada, today, "the other" is university students & teacher unions. that's this government's foil. it was when it ran on undoing sex ed, and withdrawing funding for universities if they didn't allow hate speech on campus. it's all very consistent....

and, i'm not mad with conservatives - not exactly. they're doing what they're expected to do.

it's the spineless sell-outs on the fake left that are falling in line like mindless automatons in a gramscian alter-reality that are pissing me off.

Saturday, September 26, 2020

it's like the masks.

the fact is that the masks don't work at all.

but, people wear them like a security blanket - or a hijab, if you will. it makes them feel safer in a scary, unpredictable world. its some kind of certainty in the face of danger. and, that makes sense, if you're right wing (liberals do not think like that!). but, there's no science underlying it, except science debunking it. so, you'd might as well wear a dunce cap instead, if you really believe in it, if it really makes you feel better; it's just as effective in keeping you safe.

and i need to reiterate that i'm very concerned that these observations are not coincidental, that there's something to the idea of the nanny state mandating mask use to provide a false sense of security.

'cause some conservative people might, in the end, decide they don't want to take them off, at all - that they're safer hiding behind them, even when the virus is gone.

and that might be what the bastards actually want.

the answer is all of the above, and if you're serious then you have to shut everything down. the virus doesn't know that it's at school, and should behave, or spread more easily at bars than it does at churches. these are arbitrary human conventions that make no sense and have no rooting in science - but they can be deceiving, if you're a conservative (which everybody that is making decisions, right now, is).

opening schools and gyms and closing bars and strip clubs isn't "risk reduction", it's just base stupidity rooted in illogical puritanical ignorance.

it will make the idiots feel safer, though - and that's really the purpose of it. it's political. it's meat for the base.

they're scapegoating sinners.

and, that is all.

so, if you're looking for an easy answer, there isn't one; if you're looking for a specific activity to cancel so that everything else carries on safely, you're doing this wrong.

if you want to target any specific group, the group you should be targeting is geriatrics. and, it doesn't matter if they're playing bingo at the tavern or singing hymns at the church or giving their grandkids a hug - any outside exposure is dangerous.

that is the only intelligent thing that can be done, and suggestions otherwise will merely lead to abject failure and excess death.

https://nationalpost.com/news/canada/gyms-bars-backyards-why-we-dont-know-more-about-where-covid-19-is-spreading-in-ontario

and, no, i'm not committing on which one is dumber.

maybe i'll ~~rent~~ illegally download dumb and dumber, instead.

frankly, i'm not finding myself remotely interested in watching those two idiots down there debate with each other, at all.

that was some overdue sleep after trying to stay awake for far too long.

i want to get a rough idea of how i'm finishing this, and then get to some court stuff.

b2 is the same kind of idea as b1 - except that it's more plentiful in the foods i like, so i need less of it across the board. i should be able to get what i need in the fruit bowl from the previously isolated combination of cereals and nutrition drinks.

but, i also have my first serious candidate for a salad dressing, and it's yogurt, which is full of b2 from milk and heavily fortified with d, solving two problems at once. i'll want to look around for the right combination, but it's kind of the perfect answer if i can find the right brand.

i would probably be better off with milk yogurt than soy yogurt due to the superior 6:3 ratio. yogurt will present the bowl with enough fat to allow for proper vitamin absorption, but it's about a 90% reduction, compared to the soy-based caesar. i wish they were more clear on the packaging for this caesar, because soy + cheese + eggs sounds horribly fattening but at a potential net benefit of high vitamin intake. they're mum when they ought not to be.....

so, that's really about the only answer i can think of to get the pasta bowl up, and it's a good one all around. i've penciled it in.

regarding the eggs, the deficit is not great, but my options are not inspiring. if i've tapped out milk & cereal & eggs, what is left is organ meat. veal is very high on the list. but, that's not under consideration.

the only remaining option to get b2 in substantive quantities appears to be the soy meat. and, i'll have to very carefully sort through my options. but, eggs & soy bacon is what it looks like it is...

	fruit bowl						pasta salad bowl								fried eggs
	banana 28" 2 136 g	straw 75 g	kiwi 2* 75 g	soy milk 250 ml	cherry ice cream 200 ml	sum	red pepper 3"x4" 175 g	durum wheat pasta 100 g + water	medium cheddar cheese 60 g	carrot 8" 72 g	hulled hemp seed 10 g	yogurt dressing		sum	fried eggs 2*70g	medium cheddar cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax (1 slice) (37 g)	juice type 250 ml	sum	total
a (fat sol)	4	0	2	10	13	29 ret:23 car:6	103	1	30	241	0	-	-	375 ret:30 car:345	21	15	10	0	-	46 ret:46 car:0	450 ret:99 car:351
b1 thiamin	6	2	2	8	5	21	6	84	1	3	11	-	-	105	6	.5	0	10.5	-	17	143
b2 [aka g, j] riboflavin	12	1	2	25	10	49	8	41	13	2	2	40+	-	66	42	6.5	0	3	-	51.5	166.5
b3 niacin	10	2	2	10	1	23	8	66	0	4	6	-	-	84	1	0	0	6.5	-	7.5	114.5
b4* adenine (mg)	3.26	~~0.375~~	0.6	19.3	0.9735	24.1335	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-
b5 pantothenic acid	10	2	2	15	5	32	5	8.5	2.5	2	1	-	-	19	21	1	0	4	-	26	77
b6 pyridoxine	50	2	4	6	1	61	24	7	2.5	5	3.5		-	42	12	1	0	3	-	16	119
b7 [aka h] biotin (rdi: 35 mcg)	20	~~2.5~~	?	30	1	51	16.5	1	3	12	8	-	-	40.5	65	1.5	13	9	-	88.5	180
b8* inositol (mg) (myo or lipid)	20	10	204	25	5	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-
b9 [aka m, b11, r] folic acid	14	~~4.5~~	12	6	1	33	19	71	3	3	3	-	-	99	18	1.5	0	5	-	24.5	156.5
b10* pABA	~0	~0	~0	>0	~0	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [aka t] (cyano)cobalamin	0	0	0	50	20	70	0	0	8.5	0	0	20+	-	8.5	33	4	0	0	-	37	115.5
b13* orotic acid (mg)	~0	~0	~0	~0	20	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	1	2	11	5	22	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	71	100.5
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	74	234	4	0	278	350	0	0	7	0	-	-	357	0	0	0	0	100+	100+	735+
d (fat sol)	0	0	0	45	0	45	0	0	2	0	0	20+	-	2	12	1	30	0	-	43	90
e (fat sol)	2	~~1.5~~	20	0	2	24	13	1	1	2	7	-	-	24	9	.5	20	6	-	35.5	83.5
f1* linoleic acid omega-6 (g)	0.1252	~~.09~~	0.374	1.5	.300	2.2992	.0738	.540	.3462	.0828	2.87	200	-	3.9128	3.23	.1731	1.5	.5	-	5.4031	11.6151
f2* alphalinoleic acid omega-3 (g)	0.0734	~~.065~~	0.0638	0.2	.200	0.5372	.041	.024	.219	.0014	.93	100	-	1.2154	.228	.1095	.5	.75	-	1.5875	3.3401
f1:f2 ratio	-	-	-	-	-	4.28	-	-	-	-	-	-	-	3.22	-	-	-	-	-	3.40	3.49
k (fat sol)	2	1	78	5	0	85	10	1	1	12	0	-	-	24	9	.5	10	3	-	22.5	131.5
q1* coenzyme q10 (mg)	0.272	.~~075~~	0.075	.625	.0308	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrroloquinoline quinone (mu-g)	3.536	?	4.05	.063	.2101	7.8591	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	~0.075	~0	~0	~0.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-