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Monday, October 5, 2020

no.

really.

i have no delusions, no pretenses, whatsoever - these people are evil, and they need to be destroyed.

world's a tough place.

gotta make tough choices, sometimes.

and, those religious values of yours just get in the way of good policy, out here in the real world.

will we ask this in fifty years?

if you could go back in time, would you bomb the isis camps before they caused world war three?

it's one thing when you have a group of pows that were conscripted by their own government to fight for their elite. you want to show compassion for those people, and follow international law.

it's another when you have a group of pows that are essentially radicalized war criminals that will never be tried and sentenced the way they should be due to the expense, time and difficulty of it. that is, of course, the actual ideal - these women should be tried and sent to jail, for life, for their crimes. every single one of them. not one of them is innocent.

but, that is not feasible and, as such, the law needs to be bent.

i've been saying this for years - you should not be surprised. and, i'll say again that the only good nazi is a dead one.

we should finish the job and wipe them right out - and let history decide if what we did was right, or not. i have a feeling that it will be on our side, if we do.

i will stand with the victims of terrorism in syria, who saw their lives destroyed by religious extremists, who tried to force their way of life on a broadly secular society.

i will not stand with the children of terrorists, with their wives or with their extended family.

these are not "refugee camps", they're terrorist breeding grounds. these people were not fleeing conflict, they were active participants - they're pows, not refugees. and, they're just indoctrinating the next generation of nazis, who will terrorize the region (and the world) if you let them grow old enough to.

they need to drop the bullshit, finish the job and just wipe them right out before they cause any more destruction.

send her back.

and, then bomb the camp.

https://globalnews.ca/news/7378363/canada-repatriates-orphaned-girl-isis-syria/

the other thing is that people are blaming it on trump, personally. and, sure, he's in charge. but, it was really a breakdown in white house security, and the thing that needs to change is more stringent measures moving forward.

so, somebody involved needs to launch a review into proper security measures to keep the leader of the free world safe from a virus during a pandemic, and they need to be implemented next time - whether the president likes it or not.

that hypochondriac is probably the one that brings her kids with her, too, because she doesn't want to pay for a babysitter.

and, she'll chat you up in line, too, even when you step back. thrice.

we'll skip the close-talker clip.

so, they're shutting down testing here, again.

on the one hand, it's probably not actually a good idea to have a long line of hypochondriacs congregate amongst a handful of people that actually do have the virus, given that it is highly contagious over the air, as that's where they're going to actually get it - except that they'll test negative for it, and then go out and spread it. really.

so, the way this will work is like this:

1) 38 year-old hypochondriac who is allergic to ragweed decides she must have the virus.

2) she goes to the testing centre.

3) while she wears a mask at the testing centre, it hardly matters. she is, for the first time, actually exposed to the virus, there.

4) but, she tests negative because it's before the incubation period.

5) as she's too young to even be affected by it, she doesn't develop symptoms and doesn't know she has it.

6) confident she doesn't have it, because she just tested negative for it, she spreads it all over the place.

making it appointment only is a good idea, in that sense, as it will get rid of those lines of people that don't have it....until they go to the testing centre, and catch it there.

rather, i would behoove you to not stand in these lines unless you're sure you were exposed. it's a great way to get sick! just as communicating with greeters, or touching "sanitation centres", when you walk into a store is.

again: you have to wonder...

however, that's probably not why this government is doing this - this government is probably just trying to prevent too many cases from being published all at once.

and, that is silly - while the lines are a bad idea (why don't they open drive-thrus?), they need to get the testing moving more quickly, not slow it down.

so, trump is all like "i can't hide in the basement, i have to do my job".

well, the paradox is that his job is too important to think like that - a part of his job is making sure he doesn't get killed by a virus. i'm not saying he should wear a mask - they don't work - but i am saying that he was reckless, all around, and shouldn't have been so careless.

i mean, i said previously that he wasn't taking this seriously, and he sort of just demonstrated the point.

it's a kind of level of disrespect for the office for him to be talking like that. he wasn't elected to die from an easily preventable cause.

so, i might actually agree with him in just about any other context, but not this one, and not this job - he needs to be taking his health more seriously.

so, yeah, this whole third party politics thing is getting kind of...

let me out.

i just don't know where else to go.

he signed a non-smoking lease - that's the only reason i moved here.

then, he smokes inside with the windows closed, and denies it when confronted about it.

it's entirely absurd.

yeah, it took a few hours to clarify the point.

when he leaves, the smoke seems to magically lift.

and, when he comes back, the smoke seems to strangely reappear.

but, he insists he doesn't smoke.

you won't see me quote churchill very often, but this is a famous one:

“The inherent vice of capitalism is the unequal sharing of blessings. The inherent virtue of socialism is the equal sharing of miseries.” - winston churchill, 1945

this is of course a false dichotomy, as churchill was prone to present. he saw the world in black and white; he had no concept of dialectics. but, he was accurately describing the type of authoritarian collectivism that existed, at that time, in both the soviet union and nazi germany, which were two different sides of the same coin. and, while i might reject this definition of socialism, he was accurately describing what he saw before him.

a more accurate statement would have been as follows:

“The inherent vice of capitalism is the unequal sharing of blessings. The inherent virtue of collectivism is the equal sharing of miseries.”

socialism (and especially it's anarchist variant) is, in fact, the way to synthesize these two ideas. no serious marxist, socialist or anarchist would ever put the collective over the individual; the point is that we best achieve individual rights by working together, in unison - not that we should enforce tyrannical laws to protect the few at the expense of the many. nothing could be less socialist than that.

a quote by the alpha-anarchist bakunin (marx' chief opponent, who warned that marxism would create unimagined levels of human misery, and was thrown out of the international for it) is perhaps relevant:

"we are convinced that liberty without socialism is privilege and injustice; and that socialism without liberty is slavery and brutality"

i can't find the exact quote i want, and would direct you to this excerpt from a chomsky text:

https://chomsky.info/state01/

the point i'm making is that we're falling into the kind of collectivism that churchill and bakunin both criticized, from opposite points on the spectrum; they both saw how much of an infringement this kind of thing is on human liberty, and both equated it to suffering, slavery and widespread misery.

this is not socialism, this is fascism; as it was in russia, and as it is in china. socialism needs individual liberty to be at the forefront of the discourse, or it quite easily collapses into this sort of fascism. and, we must never forget that the purpose of socialism must be to maximize individual liberty, or we've merely lost the plot and fallen back into backwardsness.

we need to stop romanticizing the equal sharing of misery, and get back to seeking an equal sharing of blessings - and that is stated because i am a leftist, and not in spite of it.

it's important to be careful about what spock said though, and that goes back to understanding the difference between what you want and what you need.

the urges or whims or opinions of the many should not outweigh the rights or the needs of the few. so, we should have minority rights when they do not interfere with majority rights.

but, when minority rights do interfere with majority rights, as is the case with the virus, it is the rights of the majority that must be asserted, and the rights of minorities that must be discarded.

and, we can disagree, but let's be clear as to what we disagree on - not erect stupid strawman arguments.

i'm not a jew, or a christian or a muslim - or a hindu or a buddhist or a zoroastrian, although i'm maybe closer to the latter than the former.

i'm a logician.

my faith is in empirical reasoning, and deductive logic.

so, i have a completely different set of morals than you do - and that is where we differ, not on a question of the primacy of public health v. the economy.

i posted this at the beginning of the pandemic.

and, spock is right - the individual needs (or rights) of the many outweigh the individual rights of the few.

and, that is my position on the matter. don't tell me i'm picking the economy over public health; that is just utterly contrived, made-up-in-your-head, total strawman bullshit that i've never remotely suggested, at all.

i'm not interested in your enforced right-wing collectivism.

sorry.

so, he was gone all weekend and it was 1000% better, in terms of smell. but, i had the fan on all weekend to continue to clear the smell out. it was liveable - i could deal with it.

i turned the fan off when he came back in, and we'll see if it gets bad or not.

it's still inconclusive at this point, but it's starting to get "muggy" again.

and, i need to re-expose a canard.

i don't care about the economy.

when i argue against these shut downs, it has nothing to do with jobs, and nothing to do with business owners. i neither have a job, nor own a business. so, setting this up as "the economy v public health" is just a stupid strawman argument, presented by conservatives trying to justify their authoritarian laws.

what i care about is individual, civil rights. i care about my quality of life - about being able to see a concert, grab a beer, go out and have fun without being locked away to prevent somebody else from getting sick.

it's not about the economy v public health; it's about individual rights v groupthink, and i'll always stand for the individual against the whole, in any scenario, until the end of time.

i'm an anarchist. it's in my bones to reject collectivism, in favour of individuality.

Sunday, October 4, 2020

the self site has an entry for 150 g of chopped avocado. i'm just going to start with that.

and, then we'll figure out consistent rdis after.

errors notwithstanding, breakfast bowl is done.

the last remaining tweak may be to cut bananas back down to one, and boost soy milk to 300 ml, but i'm not sure the offset is really purposeful.

now, let's make sure these numbers are actually right.

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 (08:00)										pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 2* 118 g	straw ber ies 5-6 75 g	avo cado 2* 75 g	kiwi 1 75 g	soy milk 250 ml	cher ry ice cream 200 ml	nut. yeast 1 small tsp 2 g	fort cer eal 55 g	grd flax seed 1 tbsp	sum	red pep per 3"x4" 175 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 8" 72 g	hul led hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 small tsp 2 g	sum	fried eggs 2*70g	med ched 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
raison d'etre	b5,9 b16	c b5 b16	b3,5,9 o-6 k,b16	c b3,5,9 k,b16	a d bs	sat fat a,b16 b3,5	bs	a bs e	o-3 b5 b16		vit c vit a vit e	b vit	vit a fat b12	vit a	6:3 rat	taste 6:3 rat	b vit		vit a chol b vit	vit a fat b12	vit a vit d vit e	6:3 rat	-	-		caf	feine
a (fat sol)	4	0	4	1	10	13	0	15	0	47 r:38 c:9	103	1	30	241	0	-	0	375 r:30 c:345	21	15	10	0	-	-	46 r:46 c:0	0	4	4 r:4 c:0	472 r:118 c:354
b1 thiamin	4	2	7	1	8	5	103	20	8	158	6	84	1	3	11	-	103	208	6	.5	0	10.5	-	-	17	8	3	11	394
b2 [g, j] riboflavin	10	1	11	1	25	10	96	24	1	179	8	41	13	2	2	-	96	162	42	6.5	0	3	-	-	51.5	32	10	42	434.5
b3 niacin	8	2	13	1	10	1	43	36	1	115 n:26 f:89	8	66	0	4	6	-	43	127 n:18 f:109	1	0	0	6.5	-	-	7.5 n:1 f:6.5	8	4	12 n:8 f:4	261.5 n:53 f:208.5
b4* adenine (mg)	~~3.26~~	0.375	-	0.3	19.3	0.9735	-	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid (rdi: 5 mg)	16	1.5	42	2	15	10	1.5	19	2	109	10	8.5	5	4	1	-	1.5	30	42	2.5	0	5	-	-	49.5	40	4	44	232.5
b6 pyridoxine	44	2	19	2	6	1	88	25	2	189	24	7	2.5	5	3.5		88	130	12	1	0	3.5	-	-	16.5	0	2	2	337.5
b7 [h] biotin (rdi: 35 mcg)	15	2.5	-	?	30	1	30	86	-	164.5	16.5	1	3	12	8	-	30	70.5	65	1.5	13	3	-	-	82.5	?	12	12	329.5
b8* inositol (mg) (myo or lipid)	20	10	-	102	25	5	10	-	-	~~172~~	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	12	4.5	30	6	6	1	23	34	2	118.5	19	71	3	3	3	-	23	122	18	1.5	0	5	-	-	24.5	4	2	6	271
b10* pABA	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	20+	125	133.5	33	4	0	0	-	-	37	0	20	20	385.5
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 (fat sol)	4	1	4	1	11	5	1.5	2	1	30.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	-	-	71	3	4.5	7.5	118
b20* [aka I] l-carnitine	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	-	100+	100+	0	0	0	736+
d (fat sol)	0	0	0	0	45	0	0	6	0	51	0	0	2	0	0	20+	0	2	12	1	30	0	-	-	43	0	18	18	114
e (fat sol)	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	30+	0	24	9	.5	20	1.5	-	30+	31	0	0	0	122.5
f1* linoleic acid omega-6 (g)	0.1086	0.09	2.534	0.187	1.5	.300	0	1.2	.414	6.3336	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	16.45
f2* alpha linolenic acid omega-3 (g)	0.0638	0.065	0.165	0.0319	0.2	.200	0	0.2	1.597	2.5227	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	2.51	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02
k (fat sol)	2	1	39	38	5	0	0	-	-	85	10	1	1	12	0	-	0	24	9	.5	10	.5	-	-	20	0	2	2	131
q1* coenzyme q10 (mg)	~~0.272~~	0.075	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline quinone (mu-g)	~~3.536~~	-	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	-	~0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 120% of pre-formed + 300% of convertible, total daily. 30% + pre-formed per meal.

- choline: 30% + per meal, 120% total

- d: 30% + per meal, 120% total

- e: 30% + per meal, 120% total

- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):

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

incomplete requirements legend:

>300% without meeting 100%/meal

+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

- bulk barn nutritional yeast

- vector cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- irrestibles brand olive canola oil

- 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:

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 or canola oil caesar dressing

- 1 tsp nutritional yeast

- 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]~~

~~- indoor farmed fish? <----b5, b12~~

- shittake mushrooms <------b5

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

- kalamata olives (probably not necessary for e)

~~- microwaved/chopped broccoli (probably not, due to k and I3C) <----but, b5~~

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

- need 65-85% b5, 50-70% b12

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, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
~~- + apple juice? (1 cup) (100% c)~~

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

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

==========

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

woahwoahwoah, let's be clear-thinking, here.

if trump walks out of this - and if you're going to tell me it's the steroid treatment, take a science class. they gave him antibodies. that's not an experimental treatment, it's where vaccines came from. of course it worked. why wouldn't it? - more or less unscathed, what does that really tell you about the 200,000 people that have died?

trump's about as vulnerable as they get.

so, are all these dead people really due to poor public health measures?

or are they actually due to a dysfunctional health care system?

if you're wealthy, you get good care, in america. if you're not? well, you're dead.

i think the two i opened up were still a tad green, but they sliced open cleanly and allowed me to separate the peel easily.

again: the taste is almost non-existent.

i'm still going to be low on o-6s, even after i pencil in 150 g, but it will get cleanly over the hump for the b5. so, that's the next update.

so, the peeled avocado is only 75 grams.

i'm going to need two, that's all there is to it.

(note that 2*75 = 150 < 200, which was initially pencilled in)

105*2 + 24 + 160 + 47 + 100 + 224 + 30 + 217 + 9 = 1021.

it's a big meal, but it's the most important one of the day.

if lunch & supper are both half that, which is probably going to be the case, it works out to 2000, and that's about average...

...but i'm quite active, given that i don't own a car. i should be consuming more calories than normal, because i actually expend more energy than normal.

and, if it's not obvious, i prioritize giving my brain enough fuel fairly highly. i don't want to be glucose-deficient and walking around like a zombie, which has unfortunately become so normal for women, nowadays.

am i actually succeeding in eating all of this?

i'm staggered a meal backwards, but, otherwise, yes. for now...

i always eat a little more in the fall. it's not clear if i'll be able to keep up, in the end.

i think that, with these recalculations, the calorie count has come down quite a bit, to something more like a normal "big breakfast". and, let's be clear: i'm a total advocate of huge breakfasts. you need those vitamins to clear the brain fog in the morning.

well, that and coffee.

fruit is good for you in the morning. eat it up.

however.

i just actually weighed the banana, and am concluding:

1) the data must be for peeled bananas

2) my smallest bananas are closer to 120 g, which is the medium grouping, and not 136 g, which is the large grouping.

should i buy bigger bananas? well, it's easier said than done. i'm not going to weigh every banana at the store.

if i am lowballing, i should take the numbers down, and that is what i am doing.

i am going to start by just taking the numbers at the site, and i'll double check for correctness relative to actual, current rdis after.

that does take me down a hair, but i'm clearly far better off than i was before.

how much does my avocado weigh, unpeeled, and without the seed?

note: i think i'm underestimating the berries, though. we'll see. but 454/5 = 90, not 75. i don't have any in the house, yet.

the proper solution to get the b5 back over 100 will be to reproportion, slightly. a bit more soy, for example.

but, let's make sure the numbers are actually correct, first. and, let's fill in the blanks, while i'm at it.

i think i can try a ripe avocado, now. think. we'll see.

i'm almost done the breakfast, at least. finally....

	fruit bowl (08:00)										pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 28" 2 118 g	straw ber ies 5-6 75 g	avo cado 1 100 g	kiwi 1 75 g	soy milk 250 ml	cher ry ice cream 200 ml	nut. yeast 1 small tsp 2 g	fort cer eal 55 g	grd flax seed 1 tbsp	sum	red pep per 3"x4" 175 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 8" 72 g	hul led hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 small tsp 2 g	sum	fried eggs 2*70g	med ched 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
raison d'etre	b5,9 b16	c b5 b16	b3,5,9 o-6 k,b16	c b3,5,9 k,b16	a d bs	sat fat a,b16 b3,5	bs	a bs e	o-3 b5 b16		vit c vit a vit e	b vit	vit a fat b12	vit a	6:3 rat	taste 6:3 rat	b vit		vit a chol b vit	vit a fat b12	vit a vit d vit e	6:3 rat	-	-		caf	feine
a (fat sol)	4	0	3	1	10	13	0	15	0	46 r:38 c:8	103	1	30	241	0	-	0	375 r:30 c:345	21	15	10	0	-	-	46 r:46 c:0	0	4	4 r:4 c:0	471 r:118 c:353
b1 thiamin	4	2	4	1	8	5	103	20	8	155	6	84	1	3	11	-	103	208	6	.5	0	10.5	-	-	17	8	3	11	391
b2 [g, j] riboflavin	10	1	8	1	25	10	96	24	1	176	8	41	13	2	2	-	96	162	42	6.5	0	3	-	-	51.5	32	10	42	431.5
b3 niacin	8	2	9	1	10	1	43	36	1	111 n:22 f:89	8	66	0	4	6	-	43	127 n:18 f:109	1	0	0	6.5	-	-	7.5 n:1 f:6.5	8	4	12 n:8 f:4	257.5 n:49 f:208.5
b4* adenine (mg)	~~3.26~~	0.375	-	0.3	19.3	0.9735	-	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid (rdi: 5 mg)	16	1.5	28	2	15	10	1.5	19	2	95	10	8.5	5	4	1	-	1.5	30	42	2.5	0	5	-	-	49.5	40	4	44	218.5
b6 pyridoxine	44	2	13	2	6	1	88	25	2	183	24	7	2.5	5	3.5		88	130	12	1	0	3.5	-	-	16.5	0	2	2	331.5
b7 [h] biotin (rdi: 35 mcg)	15	2.5	-	?	30	1	30	86	-	164.5	16.5	1	3	12	8	-	30	70.5	65	1.5	13	3	-	-	82.5	?	12	12	329.5
b8* inositol (mg) (myo or lipid)	20	10	-	102	25	5	10	-	-	~~172~~	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	12	4.5	20	6	6	1	23	34	2	108.5	19	71	3	3	3	-	23	122	18	1.5	0	5	-	-	24.5	4	2	6	261
b10* pABA	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	20+	125	133.5	33	4	0	0	-	-	37	0	20	20	385.5
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 (fat sol)	4	1	2.5	1	11	5	1.5	2	1	29	2	2.5	2	1	-	-	1.5	9	68	1	0	2	-	-	71	3	4.5	7.5	116.5
b20* [aka I] l-carnitine	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	34	74	17	117	4	0	0	25	~0	271	350	0	0	7	0	-	0	357	0	0	0	0	-	100+	100+	0	0	0	728+
d (fat sol)	0	0	0	0	45	0	0	6	0	51	0	0	2	0	0	20+	0	2	12	1	30	0	-	-	43	0	18	18	114
e (fat sol)	2	1.5	10	10	0	2	0	36	0	61.5	13	1	1	2	7	30+	0	24	9	.5	20	1.5	-	30+	31	0	0	0	116.5
f1* linoleic acid omega-6 (g)	0.1086	0.09	1.689	0.187	1.5	.300	0	1.2	.414	5.4886	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	15.60
f2* alpha linolenic acid omega-3 (g)	0.0638	0.065	.110	0.0319	0.2	.200	0	0.2	1.597	2.4677	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	5.39
f1:f2 ratio	-	-	-	-	-	-	-	-	-	2.224	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	2.89
k (fat sol)	2	1	26	38	5	0	0	-	-	72	10	1	1	12	0	-	0	24	9	.5	10	.5	-	-	20	0	2	2	145
q1* coenzyme q10 (mg)	~~0.272~~	0.075	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline quinone (mu-g)	~~3.536~~	-	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	-	~0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 120% of pre-formed + 300% of convertible, total daily. 30% + pre-formed per meal.

- choline: 30% + per meal, 120% total

- d: 30% + per meal, 120% total

- e: 30% + per meal, 120% total

- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):

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

incomplete requirements legend:

>300% without meeting 100%/meal

+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

- bulk barn nutritional yeast

- vector cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- irrestibles brand olive canola oil

- 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:

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 or canola oil caesar dressing

- 1 tsp nutritional yeast

- 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]~~

~~- indoor farmed fish? <----b5, b12~~

- shittake mushrooms <------b5

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

- kalamata olives (probably not necessary for e)

~~- microwaved/chopped broccoli (probably not, due to k and I3C) <----but, b5~~

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

- need 65-85% b5, 50-70% b12

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, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
~~- + apple juice? (1 cup) (100% c)~~

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

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

==========

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)

9) betaine (more than a choline precursor?)

5) coumestrol