8:05a 200mg caf [cream of oats 9g / 150 cal] + [pb powder 6g / 60 cal] = 15g / 210 cal .07ish p.idx "B+" - but beta-glucan soluble fiber in oat bran makes this a better choice than p.index alone suggests. vitamin Saturday I rcvd soy protein powder (17 srv @ 25g / srv), soy isoflavone caps (240 x 150mg / cap), and phytosterol powder (250g). Harvard Health and other articles suggested: - 2g phytosterols, i.e. this is 125 days' worth Isoflavone reco's are more complicated, but bottom line?... (...more)

Fri: reception w/sibs @ Snyders'
Sat: Apple picking at Melick Orchard
Sun: breakfast @ Bryan's Luncheonette + cemetary tour / Succasunna w/Mrs, Heidrun, Jackie, Jeff
Mon: storage to pick up espresso maker + supplies, my winter coat. Saw the left-hand duplex apt.
- - grocery run
- - Keep on the Borderland session 1

100mg caf
leftover 1/2 burger
cream of oats w/ 2 tbsp regular peanut butter nah it can wait til our next costco run
1 srv nonfat greek yogurt + trky/swiss sandwich

100mg caf on waking, +200mg before hitting the treadmill for a 5K. Grocery run - No house-brand PB powder at the town warmalt; next closest in-stock in Phlemington or Phillipsburp. 1 srv SR nonfat greek yogurt: 17 p.grams / 100cal == .1700 p.index. "S"-tier protein choice. Kandy Kakes on sale :p tastes like a bright spot in my spotty childhood - 1 pkg = 180 cal, so splitting a pkg with a friend is just 5% of a reasonable daily cal budget bonus brekarito 1 srv pistachios ... (...more)

stmt balances recording order soy protein isolate, soy isoflavones, phytosterols brekarito 1 srv pistachios * * * 1 ounce = 28.3 grams, ergo 1 oz of pure protein IS 28.3 grams of protein Depending on purity and additives (emulsifier, flavorings): - 1 oz of whey protein powder contains 24 ~ 28.3 g of protein (e.g. 25g / "Optimum Nutrition" brand) - 1 oz of soy protein isolate (per BulkSupplements.com) contains 23 ~ 25 g protein Plant-based protein supplements CAN be incomplete prot... (...more)