Thursday, October 8, 2020

i'm not getting good search results.

what i wonder is whether consistent mushroom consumption may actually flip the enzyme over. that is, i wonder if the way to digest mushrooms is to eat more mushrooms.

that said, the reason i'm not getting good results is that there seems to be some thinking that an inability to digest chitin is tied to lower levels of respiratory diseases, which is easy enough to understand, if you recognize that humans have a long history of living in crowded, unsanitary conditions. that is, the thought is that the mutation is linked to lower levels of respiratory illness because it better deactivates invading molds and whatnot, that enter your body as fungi spores from the air. the thought is that reversing the mutation might make us more susceptible to infection. it's at least a coherent explanation as to why we have this mutation and no other species does; we're the only species that lives in moldy huts.

if that's true - and it's not established that it is. - then we'd essentially be trading off the ability to digest mushrooms for a greater protection from air-borne fungus.

whether that is true or not, i would nonetheless call for some research into the question as to whether eating more mushrooms leads to greater expression or not. i mean, most of us eat almost no fungus (except dead yeast). so, if we don't eat any fungus, why do we need to create enzymes to digest it? we're better off protecting ourselves from air-borne spores. sure. but, can we undo it?

this article seems to suggest we can: 

....but it's not the focus of most research on this. the research dollars are about asthma.

so, i'd call on some more serious research, especially as we have more and more asians that eat more and more asian food - are they getting anything from this at all, or is it just fibre?

i'm going to make some eggs and get on the b6 after.
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it seems, though, that this inability to digest chitin is something that humans are sort of unique in.

again: having a math degree means you can read anything and understand it instantly. it's like a "smarter than you" badge, even if employers think it's worthless.

so, i asked if it can crispr, and there's good evidence that it likely can - we seem to have lost this by accident, due to a bum mutation. mice can do it. orangutans can do it, too. so, all we need to do is find a way to flip the switch and turn the protein synthesis back on, and we'll be able to digest mushrooms again, like our recent ancestors could, in no time.

and, now the sneaky question - what about the epigenetics? 

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i'd rather we do this differently than prop up swashbuckling robber barons in the hydro or automotive sectors.

but, it has to get fucking done, and we're running out of time to do it in.
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ontario & quebec, together, have been positioned to be the central engine of this transition process for decades, we've just had backwards looking petro-state governance for far too long. we should have been developing electricity as an export to cater to the electric vehicle market, not grasping on to collapsing columns in the oil industry.

again: i voted for these dumbasses for the very explicit reason that i was at least convinced they'd see the economic opportunity here, and then they disappointed the fuck out of me.

but, maybe they've come around. finally...
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good.

now, lets get the hydro production back up, too - and start exporting it.

i mean, we should have done this 20 years ago, but it's better late than never.

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it seems like the existing consensus is that the most reasonable path to eventual mushroom digestion is to develop a symbiosis with a new gut bacteria, rather than to edit our genome.

...even if editing our genome to digest mushrooms (and cellulose, while we're at it) sounds like so much fun. doesn't it?

see, this is why i'm not a fucking conservative, and you probably are.

that's how we got to being able to digest yeast (which is also a fungus), after all - we have bacteria in our gut that do it for us. 

so, how do i get me some mushroom digesting gut bacteria, then?

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apparently, the little bit of chitinase we produce is mostly as a self-defense mechanism against fungal infections (like yeast infections).
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will it crispr?

what i'm actually wondering is if i can find an enzyme somewhere.

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so, with the eggs, the usda explicitly measured content in fried eggs. it measured raw eggs separately. and, while the numbers are roughly consistent [again: there's going to be error, here], it's leading me to the conclusion that it's measuring 46 g worth of cooked egg as a "large egg", rather than the result of cooking a 46 g raw egg. when you adjust for shell weight v the increased weight of fried v raw eggs, the fact that the fried egg comes in a little higher is likely a consequence of that difference. it also means that their large eggs are probably fairly small, and i'm seriously lowballing. i should probably weigh that more carefully when i get there. for now, i'll take the data at face value.

that said, if you want to get the most out of your eggs, you should cook them at low heat so you're not destroying the b vitamins.

the temperature where pantothenic acid becomes "highly unstable" is said, here, to be 120 degrees (celsius):

chitin requires very high temperature levels - 400 degrees celsius - to break down and release nutrients. frying it on your stove probably actually isn't even helping - that's as hot as a stove top gets, after lengthy pre-heating. 

that's going to wipe out any b5.

mushrooms are useless. sorry.
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and, i'm holding off on my election prediction for a reason.

the polling is relatively clear that biden is winning older white voters (many of them self-identified conservatives) by an increasingly large margin. that is likely to be decisive, in a fair election.

but, they don't have fair elections in the united states, and i have yet to form an opinion on the messaging i'm getting from the media. 
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and, let's not be stupid, here.

aids ifr: 90%
coronavirus ifr: 0.2-0.3%

the comparison is an insult to every gay person that's ever been infected with aids, and anderson cooper should explicitly apologize for being a moron.
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and, i need to reiterate that the premise that using antibodies to treat a virus is an "unproven" or "experimental" treatment is just absurdly scientifically illiterate. how do you think your body clears viruses, anyways? pixie dust?

prayer?

the issues trump has in front of him are twofold:

1) this is not a vaccine. so, there's no reason to think he's immune, despite what he said. i mean, maybe he got lucky - maybe his body mounted a proper immune response, meaning the antibody treatment wasn't required in the long run (although you're not going to clear this at his age in a weekend, indicating that the drugs were exceedingly effective). the fact that he was experiencing symptoms suggest his immune system at least reacted, but you won't know if he developed his own antibodies until the ones he was injected with wear off. and, i don't know the time frames involved with that. but, if he didn't develop his own antibodies then he's at risk of catching it again. and, you can imagine the headlines, with that one.

2) it's not entirely clear if they gave him enough to clear it altogether, and that's the only point where this is an experiment. if it got into one of his organs, for example, is the infusion going to root that out? it's the "missed" remnants that he needs to be concerned about, because when the injected antibodies wear off the virus will just get right back to it - if he didn't develop immunity in parallel.

so, is it a "cure"? i'd say yes. 

but, is it an antidote? no - it's hard to say for sure, but he's probably still vulnerable.
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and, does it mean cooking your dietary animal liver - the only really substantive source there is - kills it, too?

hrmmn.

i know its heat sensitive. but, what temperature does it breakdown at?
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so, does that mean my fried eggs don't really have much b5 in them, either?

the pasta isn't a major source, regardless.

let's see what information i can find about this.
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to be clear - i get about 57 mg from 250 ml of soy.

so, it's more like 63 than 38. 
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response from kelloggs on the choline:

One serving of Vector Meal Replacement contains 6 mg of choline per 1 ¼ cup (55 g) of Vector food, plus 32 mg of choline per ¾ cup (200 mL) of skim milk, for a total of 38 mg of choline.

of course, i'm consuming my cereal a little differently than that, but my estimate wasn't totally off - i had it around 2%, and it turns out it's closer to 1%.

so, that's been updated in the chart.
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so, there's a catch with mushrooms.

in order to digest mushrooms, you have to break through the cell walls. this is generally done by cooking. but, guess what? b5 is destroyed by heat.

chopping might help a tad, but that's basically just chewing them.

so, if you want mushroom specifically for b5, you're probably out of luck, at any kind of reasonable serving size. 

now, in theory, cooking can sometimes make fat soluble vitamins more bioavailable. but, mushrooms are very low in fat soluble vitamins, so cooking them isn't going to do anything but destroy the nutrient content that does exist. the one counter-example is probably choline.

conclusion: mushrooms are a good source of an unusual type of fibre, and not much else.
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just an update on the calories...

breakfast:
2*105 + 32*.75 + 240 + 61*.75 +  100 + 224 + 30*(3/2) + 217 + 9 = 1099.75

very late lunch:
90*3 + 130 + 70 + 100 + 30 + 200 = 800  (not including meat replacement)

very late supper::
2*26 + 318*(100/85) +2*130 + 41*1.1 + .1*553 + 30 = 816.5  (not including yogurt, mushrooms)
==============================
~2700

i'm ok with the breakfast being in the 1000+ calorie range, but i would like to bring the other two down closer to 500-750.

the eggs are not bad; the apple juice seems to be a little heavy, and i can probably improve on that.

for the pasta, i'm sure i'm going to take the pasta down to 75 or even 50, i just want to get the numbers in, first.

2*26 + .75*318*(100/85) +2*130 + 41*1.1 + .1*553 + 30 = 723
2*26 + .5*318*(100/85) +2*130 + 41*1.1 + .1*553 + 30 = 629.45

if, in the end, my numbers are:

breakfast: 1100
lunch: 750
supper: 650
================
2550

...then that's actually about what i want.

that said, in the end, i may cut it down to two meals by alternating the pasta & eggs dishes. i am having difficulty keeping up, and am about to scratch wednesday off the list and start fresh on thursday. that would put me back under 2,000 calories, and may be more sustainable; i may find it more "normal".

but, i'm more concerned about vitamin intake at the moment.

if, in the end, i'm convinced that i only need to eat twice rather than three times, i will.
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Wednesday, October 7, 2020

how am i feeling, anyways?

the last two days, especially, i've been far more alert.

it's too early to tell.
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how much b5 was i getting in my previous pasta meal?

green pepper - 0.099 mg/100g
tomato - 0.089 mg/100g
pasta - 0.431 mg/100g
salami - .4*1.06  = .424 mg/40g
caesar dressing - 2.5*.083  = 0.2075 mg/250 ml
cheese - 2*.41 = .82 mg /200g
====================
.099+.089+.431+.424+.2075+.82 =  2.075 mg

half of that is 1 mg/day. or so.

how much from the fruit bowl?

strawberries - .0938 mg
kiwi - 0.13725 mg
banana - .788/2 = 0.394
raspberries - .063 mg
blueberries -  0.04 mg
ice cream - .6391 mg
soy milk - 5*.15 = .75 mg
============
.938 + .13725 + .394 + .063 + .04 + .6391 + .75 = 2.96135

2.96135 + 2.075/2 ~ 4 mg

so, i was at the very low end of that 4-7 mg....if i ate on that day. if i skipped a day...or three...

did i have a b5 deficiency?

well, i was getting these brutal hemiplegic migraines that were described by tingling at my extremities. i thought i had ms, for a while, due to weird electrical attacks.

i guess that, if i keep with the avocados, and these attacks come back then i've disproved that.

but, if i keep up with this diet, and the attacks go away?

it's entirely plausible. and, i need to throw that out there for people with low fat diets - you might be concerned about iron, or b12. you've probably never even thought about b5; i know i didn't. maybe you should.
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realizing that the rdis changed for b5 was what put me on this review in the first place, and, if i'm to be consistent, i should seek the old rdis, which i know is all but impossible without a supplement. so, let's try to understand why they've halved the rdis from 10 mg to 5 mg for b5, first.

1) what do we do with this? 

the answer is that we convert it to a co-enzyme, of the 'a' variety. the co-enzyme is clearly very important, as it is used all over the place. so, why not just absorb the co-enzyme, then? and, the answer is that our metabolism is stupid, on this point - when we eat something like an avocado, we are ingesting the enzyme, but we have to convert it to b5 in the stomach to absorb it, then reconstruct it as the enzyme, after. maybe this is inefficient, or maybe it's done to prevent a reaction, who knows. but, looking for the co-enzyme directly isn't helpful...

2) how much can we actually absorb, directly? 

the claim at wiki is as follows:
As a whole, when intake increases 10-fold, absorption rate decreases to 10%.

if you follow the reference (Gropper SS, Smith JL, Groff JL (2018). Advanced Nutrition and Human Metabolism (7th Ed.). Belmont, CA: Wadsworth, Cengage Learning. pp. 330–335. ISBN 978-1-305-62785-7, which i was able to preview in full at google books), it does sort of back up the claim - it suggests that if you take 10x the rdi via supplements, you only actually absorb 10% of it, ie the rdi. i'm just not clear if they mean 10 mg or 5 mg. so, if you take a 100 mg pill, you'll only get 10 mg of it absorbed, and the rest will pass through? or is it 50 and 5? that seems to be the suggestion - and may explain why there's no upper limit. you just don't absorb it, you shit it out.

but, the source also claims that absorption at dietary levels is only 50%. so, if you want 5, should you take 10? and, if you want 10 should you actually take 20?

this is apparently the alpha source and it clarifies that, even at moderate dosages, you just get further urinary excretion at minimal to inexistent increases in blood concentrations. specifically, individuals given supplements of 10 mg/day saw no increase over baseline levels.

so, how do i get to baseline levels?

2) is there an rda at all?

apparently not. the science is out on this, due apparently to a deficit of interest. deficiency of this vitamin is claimed to be rare, and symptoms of deficiency are not clear. so, we don't know how much we really need because we can't really figure out when we're low on it - except when we're malnourished, in general. they've instead used this other idea - adequate intake - to get a kind of rough ballpark on it.

interestingly, that source also indicates that blood serum levels did not decrease past a certain point when the molecule was entirely removed from the diet for a total of five weeks, indicating some sort of conversion is taking place. so, what are we doing, then? are we synthesizing it from other vitamins and amino acids? is there some stored in the liver? 

there's some suggestion that it might actually be being synthesized in the gut:

again: i'd rather get it from diet than rely on the gut. but, if you do a study where you completely remove this from a person's diet for five weeks and blood serum levels stay constant, it's gotta be one of those three options. it doesn't just create itself out of nothing - and we know we use it quite regularly.

3) so, can you store it, then?

apparently, no, not at all. while the molecule is sent to the liver for metabolic use, it seems to be absorbed entirely into the bloodstream. it seems to actually bind directly to red blood cells as it is transported to various places in the body. it's curious, though, that the largest source of this vitamin in our diet is....liver. so, cows seem to be able to store b5 in their livers. why can't we? and, if regeneration in the bloodstream isn't happening via converting stores in the liver, how's it happening?

this site claims that livestock can't store it, but then agrees that it has it's highest concentrations in the liver:

i'm going to express a little skepticism, then: this molecule does seem to build-up in the liver. we seem to be storing some of it.

4) can we synthesize it from other amino acids or vitamins?

i can't get a straight answer on this. we know we need b5 to synthesize fat, and we know we can get acetyl-coenzyme a from stored fat. can we convert that back into b5? is that why the blood levels stayed constant?

all i'm learning here is that we need to do more research on this molecule if we want to understand it better, and that's not going to happen unless we can come up with a good reason for it.

5) why was it initially set at 10 mg?

it seem to be the "daily value" that was set at 10 mg, while the "adequate intake" was set at 5 mg. what happened in 2016 appears to be that the dv was reset to synchronize with the ai. while these things should obviously be consistent with each other, it doesn't explain why they were set differently in the first place. and, perhaps there isn't really a good reason, other than that there's no really clear direction underlying either number. 

6) why is it set at 5 mg now?

The usual pantothenic acid intake is 4 to 7 mg/day, as reported for small groups of U.S. adults and adolescents (Bull and Buss, 1982; Kathman and Kies, 1984; Srinivasan et al., 1981; Tarr et al., 1981). There is no evidence suggesting that this range of intake is inadequate. Thus, the approximate midpoint—5 mg/day—is set as the AI for adults. 
 
they also apparently measured average urinary excretion at 2.6 mg/day and concluded that, because co-enzyme a is converted back to excreted pantothenic acid at a 1:1 ratio, and absorption is roughly 50%, 5 mg is adequate, daily. this is rounding down, but so be it.

these are fairly weak arguments.

so, what am i to do about this?

if the average range is 4 to 7, i'd rather go to the upper end of the spectrum than take an average. but, that is daily intake, and i'm really interested in a per-meal requirement. i can't convert these requirements so easily.

if i set it at 5 mg per meal, meet the requirements and and eat thrice daily, that's actually 15 mg consumed, which is twice the amount they're suggesting. while that argument won't work as well with rdas, the evidence i'm seeing around this particular vitamin with the ais upholds it as well as anything else.

so, i'm going to leave the rdi at 5 mg and set my own limit of 5.5/5 = 110%. 

i would also call for more research into the topic.

here's the data...

banana - 0.394*2 = 0.788 mg
strawberry - 0.125*.75 = 0.09375 mg
avocado -  2.08 mg 
kiwi - .183*.75 = 0.13725 mg
ice cream - 1.1*0.581  = 0.6391  mg. 
flax seed - 0.069 mg
=======
(0.788 + 0.09375 + 2.08 + .13725 + .6391 + .069)/5 =
3.8071/5 = 0.76142
76.14%--->76%

unlisted - 76%
soy - 15%
yeast - 3*(15/20) = 2.25%
cereal - 19%
======================
112.25%---->112%

that minor boost appears to mostly be from the yeast.

red peppers - .317*2 =  0.634 mg
pasta - 0.431 mg
cheese - .41*.6 = 0.246 mg
carrots - .273*1.1 =  0.3003 mg
hemp - .10*.56  = .056 mg
==================
(.634 + 0.431 + .246 + .3003 + .056)/5 =
1.6673/5 =  .33346 
33.346% ---->33% 

unlisted - 33%
yeast - 2*(15/20) = 1.5%
===============
34.5%

eggs - 0.764*3 =  2.292 mg
cheese - 0.41*.3 = 0.123 mg
===================
(2.292 + .123)/5 = 
2.415/5 =
.483 = 48%

unlisted - 48
bread - 5%
yeast - 1.5%
==================
54.5%

coffee:
0.452*4 = 1.808 mg
1.808/5 = 0.3616--->36%

coffee - 36%
soy - 4%
=====================
40%

overall:
112+34.5+54.5+40 = 241%

even with the halving of the rdi to 5 mg, the numbers for the other two meals remain remarkably low; remember that i only added the avocado at the last minute, and would have still been at 55% with the first meal, otherwise. if you're a strict vegetarian, you may want to be more concerned about b5 than b12, frankly. there's really not very many good sources of this, despite what the literature says about it, if you have a relatively low fat diet. so, i'm going to be looking at mushrooms for the salad bowl and hoping i get some decent fortifications for the eventual meat replacement for the eggs. it would be easier if it was in the yeast....

as mentioned, high dosages of b5 appear to merely get excreted. so, why put the strain on your kidneys? but, it doesn't appear to otherwise be harmful in high doses.

b6 is next.

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
cre
am
200 ml		 nut.
ye
ast
 1
med
tsp
3
g		 fort
cer
eal
55 g		 grd
flax
seed
1
tbsp		 sum red
pep
per
1
200 g		 dur
um
wht
fet
100 g
+
h20		 med
ched
chse
60 g		 car
rot
1 
110 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)		 nut.
yeast
1 
small
tsp
2
g		 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
b5,9
k,b16		 a
d
bs		 satfat
a,b16
b5		 bs a
bs
e		 o-3
b16
vit c
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 b vit -
caf
 feine

a
(fat sol)
(900 μg rae)		 7.08
μg 		 .75
μg		 10.5
μg		 3
μg		 10
%		 13
%		 0 15
%		 0 40
r:38
c:2		 314 
μg		 0.02
μg 		 30
%		 918
μg		 0 - 0 167
r:30
c:137		 r:29
c:6.9
μg		 15
%		 10
%		 0 0- 55
r:54
c:1		 0 4
%
 4
r:4
c:0		 266
r:126
c:140
b1
thiamin
(1.2 mg)		 .074
mg		 .018
mg		 0.1
mg		 .02025
mg		 8
%		 .0528
mg		 155
%		 20
%		 .115
mg		 214.5
u:31.5		 .108
mg		 84
%		 .0174
mg		 .0726
mg		 .1275
mg		 - 103
%		214
u:27		 0.06
mg		 .0087
mg		 0 10.5
%		 103
%		 - 119
u: 5.5		 0.1
mg		 3
%		 11
u:8		 558.5
b2 [g, j]
riboflavin
(1.3 mg)		 .146
mg		 .0165
mg		 0.195
mg		 .01875
mg		 25
%		 .253
mg		 144
%		 24
%		 .011
mg		 242
u:49		 .17
mg		 41
%		 .2568
mg		 .0638
mg		 .0285
mg		 - 96
%		 177
u:40		 .684
mg		 .1284
mg		 0 3
%		 96
%		 - 161.5
u:62.5		 .54
mg		 10
%		 51.5
u:41.5		 633
b3
niacin
(16 mg)		 1.57
mg		 .2895
mg		 2.61
mg		 .25575
mg		 10
%		 .1276
mg		 65
%		 36
%		 .216
mg		 142.5
n:31.5
f:111
 1.958
mg		 66
%		 .0354
mg		 1.0813
mg		 0.92
mg		 - 43
%		 134
n:25
f:109		 .114
mg		 .0177
mg		 0 6.5
%		 43
%		 - 50.5
n:1
f:49.5		 1.36
mg		 4
%		 12.5
n:8.5
f:4		 339.5
n:66
f:273.5
b4*
adenine
(75 mg)		 2.832
mg		 0.375
mg		 15.9
mg		 .339
mg		 19.25
mg		 .9735
mg		 49.38
mg		 ? ? 118.5 31.8
mg		 4.0
mg		 4.92
mg		 0.77
mg		 ? - 32.92
mg		 99 2.24
mg		 2.46
mg		 0 4.514
mg		 32.92
g		 - 56 ? 7.7
mg		 10 283.5
b5
pantothenic
acid
(5 mg)		 .788
mg		 .0938
mg		 2.08
mg		 .13725
mg		 15
%		 .6391
mg		 2.25
%		 19
%		 .069
mg		 112
u:76		.634
mg		 .431
mg		 .246
mg		 .3003
mg		 .056
mg		 yog
urt
sub		 1.5
%		 34.5
u:33		 2.292
mg		 0.123
mg		 0 5
%		 1.5
%		 - 54.5
u:48		 1.808
mg		 4
%		 40
u:36		 241
b6
pyridoxine
(1.7 mg)		 44 2 19 2 6 1 88 25 2 189 24 7 2.5 5 3.5
88 130 12 1 0 3.5 88 - 104.50 2 2 423.5
b7 [h]
biotin
(35 Î¼g)		 15 2.5 - ? 30 1 30 86 - 164.5 16.5 1 3 12 8 - 30 70.5 65 1.5 13 3 30 - 112.5? 12 12 359.5
b8*
inositol
(myo
or
lipid)
(1000 mg)		 20 10 - 102 25 5 10 - - 172 99.75 70.27 - - - - 10 - 6.3 - 16  50 10 - - - - - -
b9
[m, b11, r]
folic acid
(400 Î¼g)		 12 4.5 30 6 6 1 23 34 2 118.5 19 71 3 3 3 - 23 122 18 1.5 0 5 23 - 47.54 2 6 294
b10*
pABA
(100 mg)		 ~0 ~0 - ~0 >0 ~0 - - - 0 0 - - - - - - - - - - - - - - - - - -
b12 [t]
(cyano)
cobalamin
(2.4 Î¼g) 		 0 0 0 0 50 20 1250 0 195 0 0 8.5 0 0 20+ 125 133.5 33 4 0 0 125 - 162 0 20 20 490.5
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)
(550 mg)		 4 1 4 1 11 5 1.5 2 1 30.5 2 2.5 2 1 - - 1.5 9 68 1 0 2 1.5 - 73.5 3 4.5 7.5 119.5
b20* [aka I]
l-carnitine
(25 mg)		 ~0 ~0 - ~0 ~0 5 - - - 5 - - - - - - - - - - - - - - - - - - -
c
(90 mg)		 34 74 25 117 4 0 0 25 ~0 279 350 0 0 7 0 - 0 357 0 0 0 0 0 100+ 100+ 0 0 0 736+
d
(fat sol)
(15 μg)		 0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 20+ 0 2 12 1 30 0 0 - 43 0 18 18 114
e
(fat sol)
(15 mg)		 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 0 30+ 31 0 0 0 122.5
f1*
linoleic
acid
omega-6
(g)
(17 mg)		 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 0 - 5.4031 ~0 .8 .8 16.45
f2*
alpha
linolenic
acid
omega-3
(g)
(1.6 mg)		 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 0- 1.5875 ~0 .12 .12 5.45
f1:f2
ratio		 - - - - - - - - - 2.51- - - - - 2:1 - 3.22 - - - - - - 3.40 - - - 3.02
k
(fat sol)
(138 μg)		 2 1 39 38 5 0 0 - - 85 10 1 1 12 0 - 0 24 9 .5 10 .5 0 - 20 0 2 2 131
q1*
coenzyme
q10 (mg)
(30 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 + 100% of convertible rae, 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
- b1: 125% w/each meal
- b2: 131% w/each meal
- b3: 125% w/each meal, but not more than 200% in fortified sources.
- b4: 75 mg w/each meal
- b5: 110% w/each meal
- b6:

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
at
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so, this is utterly pointless, then, and just designed to sway stupid people to vote for them, based on memes on twitter.

the focus should be mandating an industry wide shift away from oil-based plastic and towards plant-based plastics, not on moving back to the (far worse) paper bags at checkout.

and, i'll be explicit: can we ban paper bags while we're at it? they're a far bigger problem than plastic bags are.

at
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and, i mean...

is this plastic bag ban going to be total?

are you going to ban produce bags? bread bags? bags in cereal boxes? you get the point.

what are you really reducing waste by, if the only bag you're banning is at checkout? 3%? 5%?

but, i'll tell you - if you stop giving me plastic bags, i'll have to start buying garbage bags. right? then, what's been accomplished?

the ideal is to give me a bag that decomposes properly, not to ban them from being distributed altogether.

but, this is the stupid party, and this is rule by twitter logic, so stupid & vacuous & shallow is what we're going to get...

they don't have to choose - they can do their stupid twitter ops and write substantive legislation at the same time. but, they have to make sure they do it right. and, this is why we need more greens in parliament - to make sure the greenwashing has something substantive embedded within it.
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just a reality check, to get around the nonsense on twitter, which is no doubt the actual driver behind the policy.

at
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as an unusually conscious consumer, what are some things i'd like to see that i think will make an actual substantive difference?

while all i can actually do as a consumer is put the recyclable items, as labeled, in the recycling bin, and make sure i'm doing it right and then hope it gets dealt with correctly, the only things i can't recycle are:

1) number 5 plastics, and particularly lids. people don't realize this - you can't recycle the lids, and i mean of anything. salad dressings, shampoo, milk, juice - the lids are not recyclable, anywhere. so, i have this giant pile of lids that i don't know what to do with. there was a time when whole foods had a number five recycling program, but i don't know if it's still operating. i guess there's two ways around this - you could either mandate recycling these lids, or mandate making the lids out of something more recyclable. but, that's the number one problem i have...and the major thing i'd like to see addressed. for now, i just hang on to them...

2) coffee cup lids at stores should be regulated so that they are biodegradable.

3) films on packaged items like cheese and meat (for me, it's cheese that's the biggest culprit) are another substantive hole in the process. if you look into it, they claim they can't recycle these for sanitation reasons, but that's obviously just a pile of bullshit. and, i can't afford to buy fancy cheeses at the butcher shop, either. it probably makes sense to regulate these items so they're more biodegradable than so that they're more recyclable, but they're really the only source of actual waste that i produce on a weekly basis, week in and week out.
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shopping carts should be seen as collectively owned property to be shared by the community, and not as the private property of the stores.

and, that means we need to bring them back when we take them home.

but, letting me take it all back at once would minimize my need for bags - without telling me to burn carbon, which is of course far worse.
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this is really just a distraction from emissions reduction legislation, but it's the kind of empty greenwashing you expect from this government.

that said, my opposition to this from the start has been that i don't expect it will actually succeed. i want meaningful action that actually works, not empty gestures designed to win votes.

but, point-by-point:

- i agree that more needs to be done to maximize the amount of plastic actually being recycled. i would suppose this would likely mean more strict regulations on the kind of plastic being produced, to ensure that it is actually properly recyclable. so, that would mean (as one example.) putting an end to the kind of black plastics you see all over the place, still - and that i've been able to avoid almost everywhere, except the government-run marijuana industry, which sells you a product you can't examine before purchasing, from behind a counter. if i were to propose substantive legislative changes, they would be in the form of enforceable regulations on the supply side, not in terms of modifying habits on the demand side.

- i would oppose a consumption ban on plastic bags, for the reason that it won't work. let us remember that we moved to plastic bags to reduce the amount of trees being used for groceries, and that concern is no less relevant, today. paper bags are generally flimsy and don't hold groceries well. people will do things like buy plastic garbage bags at the checkout, or bring plastic bags from home, instead.  so, this is stupid and won't work and should be opposed explicitly on those terms. instead, the government should regulate the distribution of single use plastic bags by grocers, stores and restaurants to be limited to biodegradable items made out of plant fibres, like hemp. 

i walk to the grocery store, because i refuse to use a car, because i'm concerned about emissions. so, i need something to put food in. while i prefer to use my knapsack for groceries, and that is broadly sufficient, i generally have to take a few bags for sanitation reasons (you can't put items like strawberries in a bag) and to maximize the use of my hands, to minimize the number of trips. i then use those bags as garbage bags (and collect about a grocery bag worth of garbage every 2-3 months). what i want is for the grocery store to give me something i can responsibly use as a garbage bag, i.e. something made of a plastic-like material that will breakdown in a landfill, and not to go back to cutting down trees. but, i would also like to see regulations that ban those tracking devices on shopping carts - because if you let me cart it home, i wouldn't need any bags at all.

- i don't use straws, plastic cutlery or stir sticks, unless they're given to me without asking. i can't say i've never used them, but it's exceedingly rare, to say the least. maybe once a year? but, again - people will find a way around this, if you just ban it. instead, the government should seek to find ways to mandate the use of biodegradable plastics made from vegetable plastics, like hemp. banning things feels good if you're an authoritarian, but it's not a real-world solution to a complicated problem. you need to offer people real alternatives - and, as it is, we actually know what they are.

and, to exacerbate the point - there's things you can do to a landfill to help the materials biodegrade more quickly, like introducing the right kind of bacteria into the pile.

- those six pack rings are actually already regulated to be biodegradable in sunlight. banning them is not helpful. we've actually already solved that problem. but, it demonstrates the point that this is for show, not for serious action.

- i would support regulations to ensure that only recyclable plastics are offered for restaurant take-outs, but there should be a special care to ensure that you don't just see a return to styrofoam, instead.

so, the general idea is that i support positive regulations, and not blanket bans. if this is done properly, i will support it in the end; if it's not, i will oppose it.

but, this is not a replacement for emissions reduction legislation, and the opposition needs to ensure it's not presented as one.

at
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