arizona will tighten up.

a lot.

i don't think the polling error is specific to the southeast, but i do think it will only hold across the south.

i'll admit i may have gotten ohio wrong, but i'm not conceding yet - but that's the narrative, tonight. trump will hold on in the south, and lose badly in the north.

Tuesday, September 8, 2020

so, what directions are key swing demographics likely to move in this election?

i'm going to create a collection of partial orderings. if obama > clinton, that means obama did better with that demographic than clinton. an equal means they should be about the same.

blacks, north & south:

obama > clinton > biden. so, expect biden to continue, and perhaps even accelerate, the bleed of blacks out of the party. they probably won't vote republican, they'll probably stay home, thereby skewing the numbers to make it look like they shifted right.

latinos, north & south:

obama > clinton > biden. likewise, biden should accelerate the movement of latinos out of the party that started with clinton (with obama, really; why does everybody ignore the deporter-in-chief thing?). some of them might swing republican, on social issues. sadly.

northern white liberals:

(obama = biden) > clinton. biden appears to be likely to regain much of the ground with northern white liberals that clinton lost. this doesn't appear to be rational, but it's happening, nonetheless. and, he needs to be careful he doesn't fuck it up.

southern white conservatives:

(obama = biden) < clinton. biden appears likely to lose the increase in support amongst southern white voters that clinton generated and that made states like texas a little closer than they had been in some time. biden wouldn't be expected to outperform clinton in this region, given her history there. clinton should have won missouri.

white moderates, north & south:

(obama = biden) > clinton. biden, however, appears likely to regain obama's stronger support amongst white moderates.

why is my analysis so drastically different?

because i'm looking at the actual data, not projecting my feelings about race on to it, as appears to be common in "progressive" circles that want the democrats to be the "black party", and overthrow republican white supremacy, or some silly thing such as that. as facile as that narrative is on it's face, the numbers just don't exist to support it...

clinton probably would have been more likely to win in the south than in the north, and i may be the person that suggested that, but it would have been on the back of white conservatives, who would have repelled young liberals. that makes that strategy very hard for the democrats - if you're trying to win the south by running on the right, like clinton & biden have been, you have to throw away the young voters that were supposed to be the reason you're targeting the region in the first place. and, then you're outrepublicaning the republicans, which is exactly what's happening.

if they were to run a liberal in the south, they'd have to rely entirely on young people, who vote in lower numbers - a strategy we saw bernie fail at (but that may work better in like 20 years, if the often more market-oriented asians don't walk in and blow the whole thing up). but, if they just ran a damned liberal, they'd sweep the north, and wouldn't need to worry about winning in the south.

i hope i'm clarifying this a little.

but, my main point is this: please, people....call a statistician. don't wing it. polls are tricky.

at 14:54

https://dsdfghghfsdflgkfgkja.blogspot.com/2020/09/so-what-directions-are-key-swing_8.html

what?

the idiot walked right into it.

...says the guy who hasn't shaved in ten years.

i mean, sometimes memes just make themselves.

internet - ridicule this man, mercilessly.

when ms. tam points out that the recommendations around mask use are evolving with the science, it's important that you realize that what she's really saying is "hey, i read the papers just like you do.".

and, what do you want? a crystal ball?

she didn't take covid-501 at med school; she doesn't have a base of knowledge to draw on, and she's not even out there working in the field. she really is just reading the papers and following along, even if she has access to better data than you do.

if you really want an expert opinion, go to a field hospital, or interview somebody that is uploading papers to medrxiv. those are the people doing experimental work on the ground, that are really trying to figure this out and adjusting to things as they see it happen.

ms. tam is just a bureaucrat, and she doesn't have the answers you're expecting her to. nor is she ever going to get them...

the studies on mask use are clear enough: they don't work, except incidentally and as an absolute last line of defense. so, if you want to take every possible precaution because you're just like that then it makes sense to wear one. but, unless your mask use is accompanied by very specific behaviour, it will not substantively reduce your chances of infection - and if that very specific behaviour is adhered to, the extra protection provided by the mask is truly at best marginal.

the suggestion to utilize a filter is long overdue, but it's still hardly going to save you, if you're at risk. the bottom line is that humans need to exchange air particles with the atmosphere in order to undergo cellular respiration or they will overdose on carbon dioxide, and there's not a way to do that that eliminates the risk of viral transmission short of avoiding contact with other people altogether.

all solutions are false.

and, on the eve of a likely trump loss, let's stop for a moment and reflect on why this happened: because the elite could not allow a hillary presidency.

and, it wasn't because of her gender - it was because they knew she was for sale, in a way that even the deep state found threatening.

with all of the phony distractions about russian intrigue from cia talking heads like rachel maddow, we may never really know why they couldn't let her win. who were her benefactors that were so threatening that we had to endure four years of donald trump?

but, it is almost done.

so, meet the old boss. er, i mean. yeah...

beep 

beep 

beep 

beep

c'mon, doug. push! push!

"i hate you all right now!"

beep

beep

beep

beep

ok, you've got three inches on the right, there. easy....easy....

beep

beep

beep

beep

there's no guarantee that he won't just put it right back in, of course.

i've been saying this for years.

on a right-left scale, trudeau is decidedly right of centre, and has been the whole time. we're seeing it come out in the pandemic response, too, where the most left-wing leader in the country is probably, bafflingly, jason kenney - and doug ford seems to be the only one pulling his head out of his ass about it, however slowly (it's a great, big ass, after all, give him space to get it out of there). meanwhile, the most conservative responses are coming from ndp governments.

the dauphin seems to have picked up his concept of liberalism more from bill clinton than from his father, in truth.

there's a reason he got passed over, and if it wasn't clear then, it should be now.

https://nationalpost.com/opinion/kaveh-shahrooz-justin-trudeau-just-doesnt-get-liberalism

so, the barbarians are back at the gates of vienna. as though they ever left...

these people are delusional, and it's never really been clear how high up this stuff goes. sometimes, it's just a crazy person, and it's obvious. sometimes, you wonder if somebody quite powerful is legitimately trying to turn the clocks back, as though they think france and austria are front lines in a conquest they never completed. never mind the centuries of reversals, napoleon or the wars of independence in eastern europe - that never happened. let alone charles martel, or the reconquista. instead, they have their own manifest destiny to finish the conquest of rome and convert the infidels once and for all. it has no existence except in their warped minds, but they can't see beyond it, either.

they lose every war they start - in syria, in libya, in afghanistan, etc. but, they keep launching them because they have so much cash, and i guess that if they can't defeat syria then they'd might as well pick an easier target, like france. right?

regardless of whether this is organized or random, this is increasingly sustained, and some kind of regional response is increasingly necessitated.

the french once had to invade northern africa to stop the arabs from raiding the coast. one would think that sort of thing ought to be behind us, but...

gee.

i wonder if the unnecessary election had anything to do with it.

idiots.

https://www.cbc.ca/news/canada/british-columbia/monday-covid-numbers-dix-1.5786155

the cheese grater thing didn't work like i hoped. maybe, if i get a hand strainer (i don't have one right now).

i could just suck the nectar up out of the seeds, but....can i even freeze it first, then try to pull them out?

so, i tried to let the guava sit and, while it got a little creamier, the seeds didn't soften up much.

i'm going to try one more out one more day to be sure.

but, this one came in at 20 g after deseeding, which is 45 g of vitamin c - more than the 25 i need to fill the hole. and, in fact, even that lowballed 12 g was enough to get over it.

so, i'm going to pencil it in for 15 and get on with it.

so, in looking through the polling for the 2020 election, i'm struck by how much it reflects what the pollsters wish it would look like. there's been quite a bit made about how the polls were wrong in 2016 (that is not my analysis), so what if what they've done has made the polling worse?

what if the appearance of competitive races in texas and arizona and georgia is the result of an overcompensation for a democratic electorate that was always there in the first place?

so, i'm beyond skeptical about the "correction" being made for education levels, and would like to "uncorrect it" by shifting it back. it's wrong-headed - one of the things we saw last time was that educated voters actually leaned republican in kind of shockingly high numbers. further, you shouldn't apply that to georgia or texas or florida even if you should apply it to wisconsin - and that could be at the crux of the overshooting of democratic support, there. educated southerners are still going to lean republican! so, this is a systemic shift of a few points, and tightens the race up immediately.

that being said, biden is doing well with two groups of voters that you wouldn't expect a democrat to do so well with - seniors and (religious) conservatives. they often toy with democrats; they didn't swing back, this time. and, 65+ in 2020 means you might be the first hint of gen x, too - don't forget that. biden is, overall, the more conservative candidate, and by a wide margin; aging gen xers that have been voting democrat most of their lives may not see a reason to get old and become republicans, but that might shift back in four years. old (white) conservatives have reason to vote for him and, if he pulls this off, they will be the reason why he does.

but, when all of these things balance out, i think the democrats will be disappointed in the sun belt, tomorrow. or this week. or this month, as it may be. i'm still not seeing numbers push up over 50 in these states - it's still too close to undo all of the advantages that the republicans have on the ground.

the thing is that i don't think it matters, because he's so clearly far ahead in the north that trump does not have the path he had before. whatever set of circumstances creeped up in 2016 are flipped over, now - union voters in the north are flopping back to biden. and, because of that, no republican has a chance in a fair election - the map is just permanently tilted.

so, what could go wrong, then?

could he lose pennsylvania? i thought that was crazy in 2016, and i called it out as much and suggested that if the tv tries to tell you that donald trump won pennsylvania then you know this is just a lot of bullshit. there was no way. and, then they did.

i'm simply not getting those kinds of signals from the media, this cycle. 

so, does that mean the media is just out, then? i mean, they don't need the media to rig it, right? well, i think donald trump needs the media onside - he can't do this by himself, he needs to have people in place that he thinks he's buying off but are really just putting him in place for later. a more talented despot could get around this kind of roadblock, but not trump. and, the clearest signal that trump was going to lose may have been the disappearance of his goebbels, kellyanne conway.

people might forget to vote, though - true. but i suspect somebody will remember to vote for them. yeah...

so, the details are a little unclear, and i'll accept i could be wrong.

but, all evidence is pointing to a biden victory, and if it doesn't happen then the riots that result from it will be happening with serious cause.

....and i'm going to try to separate the seeds out from the middle part with a cheese grater and see what happens, too.

i can't find anything better.

i'm going to use the usda data, but i'm going to use it with a grain of salt for everything except the c and insist i'm not relying on it for anything except the c until i get further clarification.

ok, let's just get back to it, then. i have a big update...

....and, on second thought, because the usda numbers have such high lycopene counts, i'm led to conclude that their "common guavas" must be a pink variety, like the hawaiian type.

but, that would just mean that my little white mexicans are higher in c. 

hrmmn.

should i use these numbers, then? well, where can i find better ones?

if i can find the pink ones - the ones i bought were white - then i could potentially also get a substantive dose of lycopene from guavas, as well - twice as much, per gram, as tomatoes.

the consensus actually seems to be that the asian guavas (which are cultivated mexican versions that were brought to asia, presumably by spaniards, and not endemic to asia) have less c per g, even if they have more in one of their larger fruits, over all.

see:

Although vitamin C contents were not measured in this work, previous studies where guava germplasm from Calvillo has been included show that Mexican germplasm has up to 520 mg/100 g of mesocarp, compared to 80 mg of vitamin C/100 g of mesocarp in foreign germplasm (Laksminarayana and Moreno, 1978). 

https://www.researchgate.net/profile/Sanjuana_Hernandez-Delgado/publication/231996696_Morphological_and_genetic_diversity_of_Mexican_guava_germplasm/links/0046353a0c34d20aef000000.pdf

& this study which lowballs the asian varieties:

https://www.researchgate.net/publication/318113147_Characterization_of_guava_Psidium_guajava_germplasm_based_on_leaf_and_fruit_parameters

this is leading me to conclude that the "common guava" is probably an american variety, after all, and that i'm not doing poorly by using it as a baseline, given that all fruit has some variation.

ok.

done.

and, let's be clear - it's the upper class that wants to bring all these people in, so it's the upper class that ought to be paying for it.

like, really paying for it.

and, maybe if you dropped the bill in the mail, so they really understood it, they might reconsider.

they don't care, they just want more people to squeeze more surplus value out of.

and, while all of the parties are basically the same on this point, the liberals are really probably the worst of the three.

"but, the population density in canada is so low, compared to the rest of the world!"

well, that's why the quality of life was so high compared to the rest of the world, too.

we're a long ways before we run out of space, or something. but, we're bringing people in at a rate that is much faster than we're adjusting to it, and that's not sustainable - that needs to change.

ok, great - this article suggests that the 228 mg/100g of pulp number at the usda may even be a lowball and these "mexican guavas" may have even higher levels of c than that. 

do i need strawberries, then? kiwis? let me work it out...

i'm going to use the usda numbers for "common guava" because it's at least standardized, but the thing is that i don't know what a "common guava" is. i'm led to believe that it's probably the more apple-like asian version, but it's not at all clear.

what is clear is that what i'm buying is the mexican variety and that they seem to have substantive amounts of c in them, after all. good.

the other thing is that i'm eating the skin because i can. i'm even toying with eating avocado skin, if it seems edible (and sometimes it does). i've got a big pile of avocado seeds in the freezer, too, that i'll need to figure out how to consume, in time. one thing at a time...

for now, i'm confident enough in the c content of these little guavas to move forward with them.

http://journals.fcla.edu/fshs/article/viewFile/96905/92911

we keep increasing immigration levels, but we don't build new housing and we don't build new hospitals (or new child care spaces, or new schools.....or new jails) at the level required to support it.

we bring them in to build a tax base, but it's broken math - they barely pay their own way.

we need to be taxing the wealthy to pay for the infrastructure, and it's just going to get worse until we figure it out.

and, it's not complicated, either - more people means more infrastructure. we only refuse to see it because we're not approaching it the right way - we just want more and more taxes to pay the investor class with. and, it's going to collapse if a change in mindset isn't embraced.

https://www.cbc.ca/news/canada/toronto/ontario-hospital-occupancy-covid-19-hallway-healthcare-1.5784075

....but, the cream guavas are supposed to be.....creamy. the seeds aren't supposed to be crunchy, like that.

maybe they're not fully ripe, yet. they're the right colour and seem right, but...

i'm going to leave a few out and see what happens.

or, if i can find this, right?

there's tons of useless apples at the store, though. and pears. ugh. how'd i get stuck in this place?

https://specialtyproduce.com/produce/Seedless_Guavas_12835.php

i seem to have bough "mexican cream" guava, which is why they're so sweet. these seem to be mostly for desserts. they may not even be that good for you at all :(.

what i want is the vietnamese variety...

guavas are native to latin america, but are more popular in asia, for some reason. so, they probably should be in any grocery store that sells oranges, but you might need to check the asian aisle. the guava i bought was in the same section as the dragon fruit. it's quite weird - they picked up on something that we clearly ought to have been mass producing. they've been growing here, with rose hips, the whole time, just hidden in plain sight.

as such, there are varieties that have been manufactured to maximize the fruit content, but they may be harder to find here, where we're still buying the natural variety, and mostly for a market of asians that are no doubt as baffled as i am. that itself is unusual, and may be part of the reason they're so high in c; most of the fruit we eat has had the vitamins bred out in favour of bourgeois characteristics, like appearance and taste. but what it means is that we have the opportunity to modify this item responsibly, if we choose to, so that we don't lose the vitamins as we maximize the edible portions.

i have no idea what's really out there, here in windsor; i haven't looked that closely. i'll have to take a careful survey...

yeah, i'm concluding that these little bite size things are kind of just that and that i'm really supposed to throw away the middle part. i should consequently be weighing just the rind.

two mini-guavas is still probably more efficient than a big one, which i probably won't be able to find, anyways. a medium sized one would be even better.

so, i'm going to pencil these in and hope i can find what i want - about a 60 g guava that i can get about 30 g of actual fruit from.

so, i tried to deseed a guava and...

these guavas are very small. you basically can't - you're left with a rind that's about half the fruit's total weight. the rind is edible, but how much c is in it? 

what i ended up doing was separating the rind out and putting it in the bowl, and then sucking the sap off of the part in the middle, before spitting the seeds out. i don't know how worthwhile that was; i couldn't really taste the c, it just had this kind of gross sugary taste. i always like my fruit sour, and never like it sweet. and i don't know if that means that i'm only getting 12 g, or less, of usable fruit from a 25 g guava.

if i'm only supposed to take the part in between out, then these little guavas have almost no usable fruit, at all.

so, this may be a dead end, but i'm going to hope i can find them a tad bigger, next time.

for now, i'm going to double up and enter the data in at 25 g of rind to reflect it. but, i hope i'm underestimating.

i have to warn you - if you're going to eat red peppers, beets & carrots together in these sorts of quantities on a daily basis, you need to prepare yourself for the possibility of producing truly scary looking shit.

it's the scariest shit i've ever seen, i tell you.

i hope i'm ok. i feel ok...a little better once it's passed, even...

the thing that's unsettling me is not exactly the fear that i'm passing blood; all evidence is it's just what i ate, and i feel fine. the thing that's unsettling me is that i wouldn't know if i was. so, yeah - it's probably just the beta-carotene and betaine, together. but, what if it isn't? how am i supposed to know?

well?

if i'm really paranoid, i guess i can look for clots and clumps, right? i should actually be able to tell the difference between a tinted fecal matter and actual blood clots, right?

so, i dunno - am i going to get used to this? if i'm eating beets everyday, it would seem i'd need to.

so, this is where the breakfast bowl is in terms of calories, right now:

avocado - 240   (150 g)

ice cream - 224    (200 ml)

all bran - 125    (45 g)

banana - 121    (136 g)

soy milk - 96    (400 ml)

strawberry - 48    (150 g)

kiwi - 45       (75 g)

flax - 37.4    (1 tbsp / 7 g)

yogurt - 23    (2 tbsp / 67 g)

guava - 13.6  (20 g)

yeast - 11.25   (1 tsp / 3 g)

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

984.25 calories

i believe that is a complete breakfast.

we'll need to double check - and see if it can be maximized any further.

see, you can do these studies, and you should, but the outcomes are obvious.

again - if worn correctly, mask use may moderately reduce the risk of infection in scenarios where only moderate distancing is possible. but, in the real-world scenario of shopping at a store, where nobody wears them correctly and people are only distancing when they're yelled at, they're all but useless, and if you're in a high risk category then you should just not enter these stores at all.

so long as people are engaging in these types of activities, pretending that you're slowing the spread by shutting down bars is just empty theatre.

https://www.ctvnews.ca/health/coronavirus/researchers-show-extent-of-covid-19-spread-in-a-grocery-store-1.5169995

i hear fauci has been offered a job as a play-by-play announcer on monday night football if this head-doctor thing doesn't work out, in the end.

we know he can't throw a ball; we're not sure if he can catch one.

whole lotta hurt? c'mon. that's right out of chris berman's pile of cliches.

i don't have a file, i have a filing cabinet.

i'd love to be searchable in this sort of database - that would be the best way to ensure my own immortality that i could imagine.

https://www.cbc.ca/news/politics/declassification-centre-historical-documents-1.5785571

and, if i can't smell does that mean....?

i don't feel sick, otherwise - this is all just entirely consistent with exposure to second hand smoke and generalized air pollution, and occam's razor tells me i don't need exotic covid-19 solutions to explain what i'm experiencing.

and, i just noticed some condensation on the window, as an apparent consequence of the heating turning down over the last few days, something i'm not sure i grasp the significance of. i wonder - did the smoking cop like warmer inside temperatures? is the decrease in temperature evidence that she's gone?

the flip side is that it demonstrates that i've created a barrier between in and outside, even if the barrier between up and downstairs isn't so good. if there was more airflow between in and out, the humidity wouldn't have built up on all of the windows.

if the issue upstairs is finally dealt with, that barrier should be a net positive. if it isn't, i might find myself needing to open the window frequently all winter.

unfortunately, the pollution outside this time of year is so bad that going grocery shopping knocks out my sense of smell for a day or two so i'm having a little difficulty sensing my surroundings. it's not all the cars, either - this street didn't seem that bad when i moved in, but, nowadays, this might be the only house for blocks with non-smokers, however tentative that claim actually is. with everybody home and chain smoking, you're talking about 100+ chain smokers in a space not much bigger than a city block. so, when you walk down the street, it's an overwhelming and oppressively strong stench - bad enough that it's doubled me over coughing. and, you can smell it, too, i'm not exaggerating.

so, i just bluntly don't know if things are better right now or if i just can't tell that they're still just as bad. i guess i'll find out in the next day or two, as my sense of smell recovers from massive over-exposure to the pollution outside.

so, i tried calling around and realized it was hopeless - nobody that works in these stores knows what they're doing, and there's no database to find excess stock, i just need to look around and get lucky.

the store i found a bunch at was particularly useful to me because they had an almost unopened carton on the top of the shelf. so, i just looked up and grabbed it.

i'm going to need to float around, there's no way around it.

we're going to get about a week or so of nicer weather starting midweek, so i'll wait it out a bit and just ride up tecumseh to the edge of town and then take wyandotte back if i haven't found any. that should cover 75% of the grocery stores in town, with the rest being somewhat south of here.

that means i can reasonably hope to get a substantive amount done over the next few days, as i've got this more or less worked out.

a large amount of the reaction to these kind of displays is just plain ignorance of the historical and cultural significance of samhain, and what these people ultimately need to stop their whining is a bit of a history lesson of the origins of western culture.

samhain is a celtic religious festival that is thought to be very ancient and has origins in the less colonized regions of the british isles, like ireland and the north of scotland. these displays are ultimately an offering to the spirit world, and deeply spiritual in nature, whether the owner of that house realizes it or not.

attempting to shut down a samhain display is quite truly an infringement of this person's personal belief system, even if it's been blurred and confused over time - like any other, really. the major religions are all syncretic. none of us really understand what we're doing, not really.

i would call on the whiners of maple ridge to make an attempt to understand the people around them, rather than condemn them, like ignorant savages.

and, that woman should resign from the liberal party and join the conservative party. i hope this is an issue in the riding, and i hope she loses because of it.

it's important that he not cave into this kind of right-wing zealotry and continues to stand his ground.

these whiners need to grow up and mind their own business.

https://www.cbc.ca/news/canada/british-columbia/maple-ridge-halloween-display-1.5785333

...and if the greens are not on the ballot in your state, i would endorse spoiling your ballot.

so, what is my pasta bowl looking like now, then?

- red peppers (250 g) 

- carrots (110 g)  

- beets (82 g)  

- pasta (55 g, dry)

- nutritional yeast (1 heaping tsp)

- sunflower seeds (raw, hulled) (1 tbsp) <---for b5, mostly, but other things too

- hemp seeds (raw, hulled) (1 tbsp)

- cheddar cheese (60 g)

- pro-biotic yogurt (2 tbsp)   <------b5, mostly

- full fatted soy milk (200 ml)    <-----d, b12, b7, b16

- lime  (1, ~37 g)

i think that the only remaining consideration will be adding ingredients for the salad dressing.

and, maybe trying to find a way to get a bigger fridge.

so, who's going to win the election?

i may not have the insight that you'd have hoped for. but, i'm going to wait until tomorrow before i post a final analysis. i wouldn't expect much, though.

right now, i want to remind you of what i'm thinking about the situation.

i am a leftist, and donald trump is, by far, the most left-wing president we've seen in decades on virtually every issue that actually matters. when he upsets people, he does so by leaning left far more often than he does so by leaning right. but, he also represents a party that, with the confirmation of amy barrett, has reaffirmed itself as being so far right that it's outside of any reasonable discourse. this is a very strange juxtaposition - the most right-wing party in the history of democracy in an alliance, however uneasy, with the most left-wing president since the dawn of neo-liberalism.

if i could vote for trump without the republican party as backdrop, i might consider it. that's not possible.

his opponent, joesph biden, is just about the most textbook, run-of-the-mill, old-timey conservative that you could pull out of the bottom of the barrel. he's run that way, too - constantly positioning himself to the right of trump, and doing so in a way that is not at all unconvincing. he's managed to peel off a substantive chunk of the republican party, along with a substantive chunk of it's base, along with it.

so, what are we going to get if joe biden wins? i'm truly led to the conclusion that it's what the republican party actually wants, if it could just do a substitution, or perhaps make a trade. how many draft picks do they want for hunter? and, that's the literal exact opposite of what i want.

so, if trump wins, the republican party will remain in charge and have to deal with trump until they can fully neutralize or otherwise get rid of him; if biden wins, the republican party will remain in charge by taking over the democrats from the inside out. it's a win-win for the republicans, then.

...and a lose-lose for the left.

it is for that reason that i'd prefer to see donald trump win; at least there is some possibility of revolt, that way, even if the contemporary movements lack any meaningful revolutionary potential. at the end of four years, maybe we'll be back to talking about class again. and, what is the result of four more years of environmental activism? i'd have to think it will be more than biden will ever accomplish. after all, trump is right to point out that mr. biden has yet to accomplish much of anything he hasn't tried to evade and distance himself from.

so, my endorsement is not just for the green party and howard hawkins but for four years of protests and revolt. i've been toying with this since the start, but my mind is made up - we're better off revolting against trump than disappointing ourselves with biden.

but, that might just be the point. i'll get to that tomorrow.

they're just like white supremacists, and should be treated the same way.

to put it another way: following mill, i accept that it is valid to restrict somebody's speech in order to prevent harm to others, and there are only two examples that i tend to cite where this is reasonable:

1) nazis.

2) muslims.

once again, we see the extremely close parallels between islam and nazism, this time in their complete refusal to accept freedom of expression.

and, we have to win this fight - and not worry about taking prisoners in it.

it is at best tone-deaf and ignorant.

but, it's more than that, and you are only looking away from the obvious if you refuse to see it.

this is dangerous.

"but, you're just attacking free speech protesters!"

those are not free speech activists, and your equivalency is false; sending away people that would throw away our freedoms cannot be compared with standing up for them in the first place. it's the same stupid argument that got all these relativists in this mess in the first place.

and, i keep telling you that, if we're not careful, we're going to end up like iran. if you let this kind of thing continue, there's no other end point - they've made it as clear as they can that they reject this country's history and want to recreate it in their own image.

i, for one, will not be colonized lying down.

so, i will state i again that i would call for their removal on the very reasonable grounds that they are aligned with this country's enemies, and calling for a boycott of it's most important historical ally.

"So if the government sees those actions and how the Canadian citizens are offended by those actions, then the Canadian government might be as well might as well be inspired... to take more effective actions and, for example, boycott France and just take better actions to prevent France from continuing with such disrespectful actions to Muslims,"

this person should be immediately charged with treason and deported.

https://www.cbc.ca/news/canada/windsor/members-syrian-community-centre-protest-france-windsor-1.5784786

so, i wanted to get back out this afternoon, and i fell asleep instead. i didn't really sleep yesterday, so i guess i needed a nap.

i'm going to call around a few places and see if i can get a few leads. it's probably going to rain tomorrow, so i may need to wait until monday. 

i still have those edibles in the fridge and would just rather be awake and alert, tonight. i'm otherwise too old to play dress-up and act silly, but i do wish the ancestors a good day.

still moving in the right direction, actually.

it's november. people get sick this time of year; that doesn't mean they're going to die.

so, this little guava really ain't bad.

remind me to cut the seeds out first next time, though.

i didn't find any more light soy, but i'm going to ride around a bit more this afternoon. i just want to get on a bicycle...

i did get some more normal soy built up for the casear dressing base, and i did buy some yogurt that i'm fairly certain about sticking with for the fruit bowl, relegating the other yogurt to a side component of the casear dressing. i think i can make use of it as a thickener, though. the thing is that it has a little bit of b5 in it, and that's helpful in the pasta bowl.

the other thing i picked up were a few guavas, and this is one of the more exotic solutions i was hoping for. raspberries are just not cheap here, and they spoil quickly. but, i got a pack of 20 of these ounce-sized mini-guavas for $3.50, and each of them should have around 60 mg of c or so. i lose the folate and other stuff, but i didn't need it anyways. so, that's an easy and affordable way to finish my bowl that i wasn't totally expecting to be available; i was looking out for things like lychees and longans as well, which are small items just saturated in the stuff. if this is sustainable at a reasonable price - and the kiwis are - then we've found the answer, and i can move on. it should only be around 20 calories, too, meaning i should be able to dip under 1000 calories soon, too

so...

- vector out, yogurt in, and for vitamin a, specifically. almost no calories. ironically.

- nectarines out, mangoes out, raspberries iffy (currently out.) and guavas in.

- it should now be under 1000 calories, in total.

...if i can keep finding all of the ingredients,

you can tell me "but, look, the yogurt has a low calorie count!".

well, yeah - it's 70% water and 30% sugar.

you'd might as well just drink a glass of diet coke, it's about as good for you.

there's sometimes enough a in there if you check, at least, for me, that a spoonful will get me over where i need to be in the breakfast bowl - about 5% of the rdi for retinol. so, one of these tubs should last a few weeks.

i bought something, but i haven't decided on the brand i want, yet.

my option for yogurt was a complete lie. why is that?

the website told me i'd get 50% of my rdi of d3 in 125 g, which made it seem like a good choice for a salad dressing base. i got there to realize i'd need 175 to get a measly 18. so, they increased the serving size and decreased the nutritional value. gotta maximize profit, i guess.

ugh.

it was just no longer useful to me, so i passed.

how is the government letting them do this? don't tell me it's consumer choice - i'm a consumer, and i don't have a choice. if i could find some heavily fortified yogurt, i would buy it in large quantities. but, it no longer exists, meaning i suppose i'm being told to eat animals to get my d requirements (and my by b12 requirements). it's distressing.

they're systematically taking it out of the soy, too. the one brand that continues to fortify their products has minimal distribution, but i at least found some, and i hope they start selling more, not less.

there is a market in canada right now for fortified foods, you'll just have to find a way to get into the grocery system, which just wants to convert everything into candy. they'll be selling frosted broccoli next, just wait for it.

(i fear i gave them a bad idea)

there's also a lot of work for the next government to do in unbreaking this system, which is now slanted firmly to the benefit of producers, at the expense of consumers. i have no delusions about the usefulness of market theory to do anything except make more money for people that are already rich, so i don't expect a market to be reestablished without some help from the top. it's going to be hard times for the healthy in canada until what the sitting government has done gets undone - it's going to be harder and harder to find healthy foods.

and, what did they do, exactly? they seem to have made fortification voluntary and then watched everybody take the vitamins out, leaving 98% of the products on the shelf as processed sugar. and, they will need to be forced to put it back in, or we will have an obesity epidemic like we've yet to even imagine. 

so, i had to make a decision - i wanted some yogurt with a high vitamin d content, but there just wasn't any. this was supposed to replace some caesar dressing, which i wanted to increase the nutritional value of. and, can i find d-fortified casear, then? google doesn't help, but putting b12 & d in the salad dressing would be highly useful for vegans. what has d, b12, b5, b7 and b16 in it? the answer is....

soy milk.

well? what else is there? you'd imagine that a well put together caesar would actually have all of that - it has eggs, it has cheese, it has milk. but, nobody tells me anything of any value. 

the yogurt at least has the answers on the listing, and it's not good, so i'm going to ask around about the dressing and see what i get. for right now, i've been eating the salad with soy milk for a few weeks and it's actually quite good.

and, that basically solves everything, and at a relatively low caloric count.

speaking of which, i found 12 cartons of my light brand soy milk, which should last me until the end of november. i'm considering taking a ride around town this morning looking for another few week's worth. these cartons expire in january, but i drink through them in 2-3 days. so, i can still benefit from finding another 15 or so. i'm going to use the full fatted version for the casear base, and may ad-hoc make one myself, in the end - that way, i know what's in it. and, my casear, will have d & b12 & b5 galore! ahahahahahahah!

aaaaahahahahahahaha!

aaaaaahhhhhhaaaaaaaahhhhhhhhaaaaahhhhaaaaaahhhhhaaaaa!

sorry, had to get that out. i'm having a very late breakfast, from yesterday afternoon.

other things to note:

- i caved on the salami. again: the fortification on fake meat just isn't any good anymore, and the crickets don't really work with what i want them for. the only acceptable option was these weird "artisanal" hot dogs made from less than healthy components. and, i decided that a small amount of taurine would be useful. so, stay tuned with that.

- mangoes are too expensive, straight up. so, i've reverted to raspberries. i will tweak this.

- i bought some of the yogurt i was looking at, in the end, for a vitamin a boost to replace the vector. i doubt this is permanent, but it's fine for now. it's a net decrease of about 30 calories at roughly the same cost.

so, the next update for the breakfast is going to be to finish what i was thinking, which was to increase the soy milk to 400, increase the all bran to 45 g and decrease the vector to 15 g - which ended up as a mild 11 point calorie boost, but, then, i will get to these replacements.

....probably not until tonight, though.

yeah, so i basically only have one option for yogurt, unfortunately, and it's one of these probiotic things. i'll take a closer look, but it's really the only option i have.

i would call on the government to remandate the fortification of vitamins, already. the shelves are full of industrial waste, masquerading as food. it's pathetic.

ugh.

i'm going to see if i can find the 70 calorie version, for now.

there is also a 0% chance that i'm going to buy actual milk, although it would be the second choice after soy milk, not these useless non-protein alternatives.

there is a 0% chance that i'm going to purchase anything by earth's own.

they didn't have the milk in stock :(.

this puts me in a frustrating situation, because i simply don't want the garbage purchased at the store. i'm better off drinking water and adding supplements.

why is it so hard to buy healthy food nowadays? this is ridiculous.

let's see what else i can find.

i just ordered 50 cartons of natura light brand soy milk from montreal.

the price was a little less than in the store, which just took it down to about on par with the so good, which i'm still crying about.

but, the natura light is a superior product to all of them, even if the normal version is weaker than the so good, and the difference is only a quarter/carton, at this point. so, let's hope that price and ordering method is sustainable.

and, i would plead with religious muslims - if you really can't take the criticism, then go back to the middle east. this is a secular society, and we have no intention of changing that. the only possible outcome is misery for all.

islam is not beyond criticism or ridicule, and those suggesting as much are traitors to western culture, and should be denounced without qualification, and treated as much under the law.

i do not stand with or care much for christians.

i stand with the right to express criticism of beliefs and ideologies - including christianity - without the fear of violence or reprisal, and without concern about offense being taken by idiots.

while it seems most likely that that psychotic idiot muslim in france was basically just some kind of retard, and acting alone and out of just sheer mental illness, there is one reason i'd support a more thorough investigation, and that is due to the fact that it was in a church.

it would be in the interests of the dark, backwards and uncivilized forces of islam to try to create a holy war between christians and muslims, and all evidence seems to be that they're essentially delusional on the matter. they think the west is christian.

but, the west is not and never has been christian, we are an enlightenment society built on rationalism and science, and it is important that the response is framed in terms of secularism v religion, and not in terms of christianity v islam.

so, don't let them frame the issue that way.

i just want to clarify my suggestion that we'd have two thousand cases per day in ontario right now, and my perspective that that is actually a more realistic number.

they shut down the testing sites, and they have a backlog of tests, on top of it. so, these numbers that are coming in only represent a fraction of the actual spread.

so, i remain convinced that if they were doing sufficient testing, they'd be easily measuring 2000 cases/day, right now. but, this government has consistently sought to fuck with the data, and this is no different.

so, the starting calorie counts of these items, in order, are:

avocado - 240

ice cream - 224

vector - 217

all bran - 150

soy milk - 130 

banana - 121

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

mango - 60

strawberry - 48

kiwi - 45

flax - 37.4

yeast - 11.25

why not put them in the list as i clarify?

avocado

avocado is a highly versatile fruit that could contribute to the totals of many nutrients, even if it frequently gets upstaged, in the end, or at least for now. it's high calorie count is certainly a drawback. but, an accepted truth on my behalf is that b5 sources are high in fat, and this is amongst the best sources of b5. it is simply not clear how i would meet my b5 requirements should the amount of avocado be halved or otherwise reduced. as such, avocado must remain static at 2*75, all 240 calories and all.

i've also been weighing the avocados, and while the range runs from 65-105, 150 has been an acceptable low ball for two - because if i get one that's a little low, i can get one that's a bit bigger to balance it out.

so, the avocados are permanent, as they are.

end avocado calorie level - 240 

ice cream

the ice cream comes in at the next highest total calories, at 224. with the introduction of the avocado, i no longer need the saturated fat for absorption and other things. but, i still need it for the retinol & it's the only component for the natural b12, which i had to jump through a loop to get to.

x*.355 > .3 <----> x > .3/.355 = 0.84507042253. so, i could reduce it by 15% at the most.

200*.85 = 170, and i'm not even sure how to measure that.

maybe i should clarify how i even calculated that. i know that a 2 L container of ice cream lasts 10 days, from experience. so, the amount that i take, which is a heaping 2" scoop, and which is not otherwise measured, is just 2,000/10 = 200 ml. it's not a careful calculation at all, and there's a lot of variation around it.

so, i could reduce that by 15% on paper, but i don't expect i'd be any more careful about it, and i consequently don't really see the point. most of the time, it's probably somewhere in between, anyways. 

we'll leave this as it is, then.

end ice cream calorie level - 224 

vector

i had previously calculated the result of reducing the vector by 25%, but with the all bran in, this is a different game. what do i need the vector for? while it is a substantive source of many things, only a, b5, b7 & b15 would go under the requirements if i removed it altogether. 

for a, the maximum amount i can reduce it by is 6% of the rdi, which is a 40% reduction of the amount, leaving me with 60% of it. is this a good source of retinol? in truth, there aren't many choices for a vegetarian, even if the options are fairly good. i could boost soy milk, instead. let's carry through, first...

for b5, i could reduce it by 9% of the rdi, which is a 47% reduction. and, again - i could boost the soy to compensate for further reduction.

for b7, i could reduce it by 58% of the rdi, which is a 67% reduction in the amount of vector, leaving me with only 33% of it. if i removed the cereal entirely and doubled the soy milk instead, i would just barely get over 171%, but i'm relying on an estimate as well.

for b15, 

.136 + .3 + 1.05 + .375 + 2.048 + 1.21 + 129.6 + .217 = 134.936

165 - 134.936 = 30.064

30.04/93.5 = 32%

so, it seems like the minimum threshold is 35%, as boosting soy milk won't produce much extra betaine. 

that would force me to increase the soy by 50% to compensate for a & b5.

so, how many calories is that, now?

1) starting point: 130 + 217 = 347

2) ending point: 130*1.5 + .35*217 = 270.95

347 - 270.95 = 76.05

and, if i can find the light natura, that's even better.

so, that's the purpose of this update

1) reduce the vector to 35% of 55 g, which is 19.25 g. let's say 20, which is 36%.

2) increase the amount of soy to 375 ml from 250 ml, to compensate for a & b5, as well as for b7.

i was noticing that the meal was a little dry with the added all bran, so it's something i maybe wanted to do, anyways.

note that i made a mistake in the previous calculation, as i calculated the amount of all bran with milk. oops. that's a 50 calories saving, immediately.

total calories, for bowl with normal natura:

60+ 121+ 32*1.5+ 240 +61*.75+ 130*1.5 + 140*200/125 + 3*60/16 + (20/55)*217 + 100 +37.4 = 1161.30909091

....& for light natura:

60+ 121+ 32*1.5+ 240 +61*.75+ 60*1.5 + 140*200/125 + 3*60/16 + (20/55)*217 +100+37.4 = 1056.30909091

that's in my ideal range of around 1000.

so, i'm sending an email to natura, looking for distributors in windsor, and i'll order it from somewhere if i have to. those are the calorie savings i want, in the place i need them - the processed component.

i'm not a calorie counter, i'd rather remain active, but i want to get this right, too.

note that i retain the option to remove the vector altogether in favour of a further boost in soy milk & a boost in all-bran, but there are some reasons  - cost, enjoyment - why i'm being apprehensive about this. i still have enough vector to think it through. but, if i can find some light soy milk at cost, for example, i could switch it up.

i got the email back and natura claims minimal distribution in southwestern ontario. so, i'm going to make a request at the local grocery stores; for now, it looks like i'll have to order it from toronto. i've also asked about ordering it directly, and they said they won't do it. if i can save the markup cost by buying 100 at a time or something, it will make sense to take the vector out entirely. if i have to pay shipping costs, it will make sense to stick with the vector, at least for now.

so, here's my new, if somewhat temporary, calorie list:

avocado - 240

ice cream - 224

banana - 121

all bran - 100

soy milk - 90

vector - 79

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

mango - 60

strawberry - 48

kiwi - 45

flax - 37.4

yeast - 11.25

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

1055.65

i'm going to fill in the data first for the soy & vector and then look at the banana. i like bananas. but, how necessary is this?

one thing at a time.

vitamin a:

soy = 10*1.5 = 15%

vector = 15*20/55 = 5.45454545455 ---->5%

so, that's -5%.

r: 15 + 13 + 5 = 32

b1:

8*1.5 = 12  (+4)

20*20/55 = 7.27272727273--->7%   (-13)

===========

-9

32 + 12 + 155 + 7 + 60 = 266

b2:

25*1.5 = 37.5 (+12.5)

24*20/55 = 8.72727272727---->8.5% (-15.5)

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

-3

b3:

10*1.5 = 15% (+5)

36*(20/55) = 13.0909090909--->13% (-23)

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

-18   (all fortified, which opens up space for later)

b4:

19.3*1.5 = 28.95

2.2*(20/55) = 0.8

(1.632 + 0.75 + 15.9 + 28.95 + 2.59325 + 49.38 + 0.8 + 1.44)/75 = 135%

so,  +11%

b5:

15*1.5 = 22.5 (+7.5)

19*20/55 = 6.90909090909--->7 (-12)

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

-4.5

b6:

6*1.5 = 9 (+3)

25*20/55 = 9 (-16)

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

-13

b7:

9.984*1.5 = 14.976

(30*20/55)/35 = 31%

(.8 + 1.904 + 1.2 + 7.95 + 1.05 + 14.976 + 2.86 + 6.012 + 2.52)/35  = 1.12205714286---->112%

112 + 45 + 31 = 188

b8:

20.09*1.5 = 30.135

2.75*20/55 = 1

(99 + 19.5 + 69 + 102 + 30.135 + 9.9 + 14.85 + 1 + 98.64  + 13.65)/1000 = 0.457675--->45.5

so, that's a minor .5% boost.

b9:

i seem to have added this up incorrectly, last time. that's incredibly frustrating, given that the point was to double check. but, it demonstrates the value of having somebody else check your work for you.

6*1.5 = 9 <----n+3

34*20/55 = 12.3636363636 ----> 12 <-----f-22

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

t:-18

(43 + 27.2 + 36 + 122 + 18.75 + 5.5 + 6.09)/400 = 0.64635---->64.5%  (not 65, as stated - i'm rounding down.)

but, then i need to add the amount from the soy milk, which was 6 and is now 9. i skipped that, somehow.

so, n: 73.5

f is the cereals & yeast added up, which is 35.5 + 12 + 10 = 57.5.

that's then 131, which is less of a decrease.

if there's any more mistakes, let's hope i find them.

b12:

50*1.5 = 75%

0*20/55 = 0.

but, note that i still need the ice cream for the natural b12.

b13, 14: no change

b15:

2.048*1.5 = 3.072

93.5*20/55 = 34

(.136 + .3 + 1.05 + .375 + 3.072 + 1.21 + 34 + 129.6 + .217)/550 = 0.30901818181---->31%

yeah, you know, i want this a little higher. the vector numbers were always funny. i'm going to boost the all bran regardless, i think. next update...

b16:

61.44*1.5 = 92.16

10.45*20/55 = 3.8

(7.6 + 13.3 + 8.55 + 21.3 + 5.85 + 92.16 + 28.6 + 12.3 + 3.8 + 17.64 + 5.51)/550 = 0.39383636363----> 39%

b20:

.14*1.5 = .21

.825*20/55 = .3

c

0*1.5 = 0

25*20/55 = 9.09090909091---->9%

d

45*1.5 = 67.5

6*20/55 = 2.18181818182--->2%

e

36*20/55 = 13

f1:

note that i'm swapping out the normal for the light.

1.4*1.5 = 2.1

1.2*20/55 = 0.43636363636--->.44

f2:

.2*1.5 = .3

.2*20/55 = 0.07272727272--->.073

the ratio comes down to 2.66.

k: 

7.68*1.5 = 11.52

.546*20/55 = 0.19854545454---->.198

that comes in at 70 - which is a max for me.

so, we'll move to the next item, 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 (12:00)												pasta salad bowl (20:00)										fried eggs (4:00)							coffee
	man go raw cut 1 100 g	ban ana raw cut 1 136 g	str awb err ies raw cut 5-8 150 g	avo cdo raw cut 2* 75 g	kiwi raw cut 1 75 g	van soy milk 1.5 cups 375 ml	che rry ice crm 1 big scp 200 ml	nut yst 1 med tsp 3 g	fort crl 1/3 cup 20 g	all bran 1/2 cup 36 g	grd flax seed 1 tbsp 7 g	sum	red pep per raw cut 1 200 g	dur um wht fet 55 g + h20	med chd chs raw cut 60 g	car rot raw cut 1 110 g	beet raw cut 1 82 g	hull hemp seed 1 tbsp 10 g	yog urt	nut yst 1 med tsp 3 g	lime raw cut with pith 1 67 g	sum	frd egg 2* 70 g	med chd chs raw slic 30 g	mar gar ine 2 tsp 10 g	whl wht brd w/ grm + flax raw 1 s 37 g	nut yst 1 sml tsp 2 g	jce typ grp frt 250 ml	sum	brw cof fee 700 ml	chc soy mlk 100 ml	sum	total	ul
raison d'etre	b5,8 b9 b20 c	b5 b16 b20 c	b5 c	b3,5 b7,9 b16 b20 c,e f1 k	b5,8 b20 c k	a b3,4 b5,7 b9, 12 b15,16 b20 d f1,f2	a b5,7 b12 b13 b16 b20	b1,2 b3,4 b6,7 b9 b12 b20	a b3,5 b7,9 b15 b20 e	b3,5 b7,8 b9 b15 b16 b20 f1	b7 f2		b3,4 b8,9 c	b3,8 b9	a b12 b13	a b3	b9 b15	b3 o-3	b5 b12 b16 d	b1,2 b3,4 b6,8 b9 b12	b8		a b2,7 b12 b16 d	a b12 b13	d	o-3	b2,7 b12	c		caf fei ne
calories	60	121	48	240	45	90	224	11.25	79	100	37.4	1055.65	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
a retinol (900 μg rae)	54 μg	4.08 μg	1.5 μg	10.5 μg	3 μg	15 %	13 %	0	~ 5 %	0	0	41 r:33 c:8	314 μg	~ 1.15 μg	30 %	918.5 μg	1.64 μg	0	-	0	1.34 μg	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	267 r:121 c:146	r:300 c:-
b1 thiamin (1.2 mg)	.028 mg	.042 mg	.036 mg	0.1 mg	.02025 mg	12 %	.0451 mg	~ 155 %	~ 7 %	60 %	.115 mg	266 u:32	.108 mg	~ 46 %	.0174 mg	.0726 mg	.025 mg	.1275 mg		~ 155 %	.02 mg	232 u:31	0.06 mg	.0087 mg	0	10.5 %	~ 103 %	-	119 u:5.5	0.1 mg	3 %	11 u:8	628	-
b2 [g, j] riboflavin (1.3 mg)	.038 mg	.099 mg	.033 mg	.195 mg	.01875 mg	37.5 %	.264 mg	~ 144 %	~ 8.5 %	10 %	.011 mg	250.5 u:50.5	.17 mg	~ 22.5 %	.2568 mg	.0638 mg	.033 mg	.0285 mg	-	~ 144 %	.013 mg	209.5 u:43	.684 mg	.1284 mg	0	3 %	~ 96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	673	-
b3 niacin (16 mg)	.669 mg	.904 mg	.579 mg	2.61 mg	.25575 mg	15 %	.1276 mg	~ 65 %	~ 13 %	25 %	.216 mg	151.5 n:33.5 f:118	1.958 mg	~ 36 %	.0354 mg	1.0813 mg	.274 mg	0.92 mg	-	~ 65 %	.134 mg	128.5 n:27.5 f:101	.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	343 n:70.5 f:272.5	f:200 each
b4* adenine (75 mg)	?	1.632 mg	0.75 mg	15.9 mg	?	28.95 mg	2.59325 mg	49.38 mg	0.8 mg	1.44 mg	?	135	31.8 mg	2.2 mg	4.92 mg	0.77 mg	?	?	-	49.38 mg	?	119	2.24 mg	2.46 mg	0	4.514 mg	32.92 mg	-	56	?	7.7 mg	10	320	-
b5 pantothenic acid (5 mg)	.197 mg	.454 mg	.1875 mg	2.08 mg	.13725 mg	22.5 %	.6391 mg	2.25 %	~ 7 %	8 %	.069 mg	114.5 u:75	.634 mg	.23705 mg	.246 mg	.3003 mg	.127 mg	.056 mg		2.25 %	.145 mg	37 u:35	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	248	-
b6 pyridoxine (1.7 mg)	.119 mg	.499 mg	.0705 mg	.386 mg	.04725 mg	9 %	.0528 mg	~ 133 %	~ 9 %	10 %	.033 mg	232 u:71	.582 mg	.0781 mg	.0396 mg	.1518 mg	.055 mg	.06 mg		~ 133 %	.029 mg	191.5 u:58.5	.255 mg	.0198 mg	0	3.5 %	~ 88 %	-	107.5 u:16	~ 0	2 %	2	533	5882
b7 [h] biotin (35 μg)	.8 μg	1.904 μg	1.2 μg	7.95 μg	1.05 μg	14.976 μg	2.86 μg	45 %	~ 31 %	6.012 μg	2.52 μg	188 u:112	6.6 μg	.22 μg	1.038 μg	5.5 μg	~ 0 μg	2.73 μg		45 %	.335 μg	92 u:47	~ 58.33 μg	.519 μg	4.5474 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	505	-
b8* inositol (1000 mg)	99 mg	0 mg	19.5 mg	69 mg	102 mg	30.135 mg	9.9 mg	14.85 mg	1 mg	98.64 mg	13.65 mg	45.5	114 mg	41.25 mg	5.4 mg	13.2 mg	9.84 mg	-		14.85 mg	129.98 mg	33	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	9.9 mg	-	9	-	-	~ 0	87.5	-
b9 [m, b11, r] folic acid (400 μg dfe)	43 μg	27.2 μg	36 μg	122 μg	18.75 μg	n:9 f:0 %	5.5 μg	~ 35.5 %	~ 12 %	10 %	6.09 μg	131 n:73.5 f:57.5	92 μg	~ 39 %	16.2 μg	20.9 μg	89.4 μg	1.1 μg		~ 35.5 %	5.36 μg	130.5 n:56 f:74.5	70.5 μg	18.1 μg	0	5 %	~ 23.5 %	-	48 n:24.5 f:23.5	3.5 %	2.5 %	6 n:6 f:0	315.5 n:160 f:155.5	f:400
b12 [t] cobalamin (2.4 μg)	0	0	0	0	0	75 %	.858 μg	187.5 %	0	0	0	298 n:35.5 f:262.5	0	0	.66 μg	0	0	0	-	187.5 %	0	215 n:27.5 f:187.5	1.338 μg	.33 μg	0	0	125 %	-	194.5 n:69.5 f:125	0	20 %	20 n:0 f:20	727.5 n:132.5 f:595	-
b13* orotic acid (10 mg)	-	-	-	-	-	-	~ 17 mg	-	-	-	-	170	-	-	~ 37 mg	-	-	-	>	-	-	370	-	~ 18 mg	-	-	-	-	180	-	-	-	720
b14* taurine (100 mg)	0	0	0	0	0	0	2.09 mg	0	0	0	0	6.5	0	0	0	0	0	-	~ 5 mg	0	-	-	0	0	>0	0	0	0	-	0	>0	-	-
b15* betaine (550 mg)	0 mg	.136 mg	.3 mg	1.05 mg	.375 mg	3.072 mg	1.21 mg	0	34 mg	129.6 mg	.217 mg	31	.2 mg	77 mg	.42 mg	.44 mg	106 mg	-	-	0	.088 mg	33	.414 mg	.21 mg	.01 mg	~ 74.522 mg	0	-	13.5	.7 mg	.8 mg	0	77.5
b16* choline (550 mg)	7.6 mg	13.3 mg	8.55 mg	21.3 mg	5.85 mg	92.16 mg	28.6 mg	12.3 mg	3.8 mg	17.64 mg	5.51 mg	39	11.2 mg	8.25 mg	9.9 mg	9.68 mg	4.92 mg	-	-	12.3 mg	3.42 mg	11	438 mg	4.95 mg	1.1 mg	9.99 mg	8.2 mg	-	84	18.52 mg	24.576 mg	8	142	200
b20* [I] l-carnitine (29 mg)	.8 mg	.272 mg	0 mg	1.95 mg	.15 mg	.21 mg	4.4 mg	.072 mg	.3 mg	.72 mg	.0357 mg	31	?	.43175 mg	2 mg	.44 mg	~ 0 mg	?	~ 12.2 mg	.07335 mg	?	-->	.56 mg	1 mg	.105 mg	.2997 mg	.0489 mg	-	-->	~ 0 mg	~ 0 mg	-->	92	t:162 < 35 each
c ascorbate (90 mg)	36.4 mg	11.8 mg	88.2 mg	15 mg	69.525 mg	0 %	0 %	0 %	~ 9 %	0 %	.042 mg	254.5 u:245.5	255.4 mg	0 %	0 %	6.49 mg	4.02 mg	0.05 mg	-	0	19.5 mg	317 (all u)	0	0	0	0	0		0	0	0	0	571.5	-
d calciferol (15 μg)	0	0	0	0	0	d2: 67.5 %	d3: .22 μg	0	d3: ~ 2 %	0	0	71 u:1.5 d2:67.5 d3:3.5	0	0	d3: .36 μg	0	0	0		?	0	2 u:2 d2:0 d3:2	d3: 3.03 μg	d3: .18 μg	d3: 30 %	0	0	-	51 u:21 d2:0 d3:51	0	d2: 18 %	18 u:0 d2:18 d3:0	142 d2:85.5 d3:56.5	666
e alpha- tocopherol (15 mg)	.9 mg	.136 mg	.435 mg	3.1 mg	1.095 mg	0 mg	.33 mg	0 mg	~ 13 %	.432 mg	0.022 mg	56 u:43	13	1	1	2	.033 mg	7	-	0	.22 mg	24	9	.5	20	1.5	0		31	0	0	0	111	6666
f1* linoleic acid omega-6 (17 mg)	.014 g	.0626 g	.135 g	2.534 g	.1845 g	2.1 g	.3025 g	0	~ .44 g	.7056 g	.414 g	6.8922 g 40.5%	.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 (1.6 mg)	.037 g	.0367 g	.0975 g	.165 g	.0315 g	.3 g	.1958 g	0	~ .073 g	.054 g	1.597 g	2.5875 g 161.5 %	.041	.024	.219	.0014	-	.93	-	0	-	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	-	-	2.66	-	-	-	-	-	-	2:1	-	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02	4:1
k (fat sol) (120 μg)	4.2 μg	.68 μg	3.3 μg	31.5 μg	30.225 μg	11.52 μg	.33 μg	0	~ .198 μg	1.872 μg	.301 μg	70	10	1	1	12	-	0	-	0	-	24	9	.5	10	.5	0	-	20	0	2	2	101	<70 each
q1* coenzyme q10 (mg) (30 mg)	-	.272	.075	-	.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

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal. <300% pre-formed, daily.

- b1 (thiamin): 125% w/ each meal. no upper limit..

- b2 (riboflavin): 131% w/ each meal. no upper limit.

- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.

- *b4 (adenine): 75 mg w/ each meal. excess (ie carnivore diet) could potentially trigger gout, not of concern to myself.

- b5 (pantothenic acid): 110% w/ each meal. no upper limit.

- b6 (pyridoxine complex): 118% w/ each meal. no meaningful upper limit - it's set at 5882% of the rdi.

- b7 (biotin): 171% w/ each meal, with 857% total as a goal. no upper limit.

- *b8 (inositol): 300 mg w/each meal, 1200 mg total. no upper limit.

- b9 (folic acid): 100% w/each meal, but not more than 400% from fortified sources, per day.

- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.

- *b13 (orotic acid): 10 mg w/ each meal

- *b14 (taurine): 30 mg w/ each meal, 120 mg total <----subject to review, may opt for 120 total, in the end.

- *b15 (betaine): 165 mg w/ each meal, 660 mg total

- *b16 (choline): 30% + per meal, 120% total

- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. < 10 mg/meal, ideally.

- c (ascorbic acid): 234% w/ each meal, 700% total.

- d (calciferol): 40% + per meal, 150% total. 120%+ d3, total.

- e (alpha-tocopherol): 30% + per meal, 120% total

- f1 (omega-6s):

- f2 (omega-3s): 

- k: 30% + per meal, should not exceed 70%/meal, >120% & <200% total

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:

- natura vanilla soy milk (light)

- chapman's black cherry ice cream

- bulk barn nutritional yeast

- kellogg's vector cereal

- kellogg's all bran original cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- black diamond brand medium cheddar cheese

- irrestibles brand olive canola oil [metro/food basics]

- dempster's whole grain double flax bread

- bulk barn nutritional yeast

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

- algae oil for dpa/eha.

 2 ) pasta salad bowl:

- yogurt is high in b5 and b8 and b12 and choline and d.

- one tbsp of imitation bacon bits (isoflavones, maybe)

- garlic cloves (probably for phytonutrients)

- oregano & pepper (probably for phytonutrients)

- red clover (if locatable or foragable, for phytoestrogens)

- alfafa?

- rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.

- dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.

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

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

- soy meat () <----only choice, really

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

- grapefruit juice is high in inositol

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

- tomato juice

need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k

==========

remaining items to enter or investigate:

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:
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms

10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 

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