Well, if you're talking about that Calorie Counter assessment, I really like it, but it is only a general guide, and probably based on a "one size fits all" function. However, I am coming in consistently very low on fiber which is odd since I always thought I ate a lot of fiber. I'm trying to fix that. Basically I think I'm coming in low in fiber because I'm just not eating that many calories. I'm also low in calcium but I knew that and have been taking calcium/magnesium supplements with a vit. C chaser for years. They make a huge difference in how well I sleep and help me avoid "restless leg syndrome." Other than that, I take a multi-vitamin and acidophilous every day. That's plenty IMHO. Most vitamins are not stored by the body, so you're just peeing away money by taking a lot of supplements. BF swears high dose B vitamins give him energy, but they just give me weird dreams. I'd rather take my fish oil in the form of fish. I guess I should do flax, but I don't at this point. The best thing is to freshly grind the seeds but I'm not organized enough to do that. I also come in low in iron, but the body stores iron so you don't have to have adequate intake every day. Too much iron is toxic, so I just have some iron pills which I take every once and a while, with a C chaster for absorption. Calcium blocks iron, and iron is absorbed best on an empty stomach, and my thyroid medicine blocks calcium too. So timing and absporption are important with taking vitamins. I take my calcium at night, my multi and acidophilous with lunch, and my eye vitamins and iron if I'm taking it, before breakfast. Oh yeah, I have macular degeneration so I take Lutein with some other antioxidants. Probably futile. My mom has it so it is probably genetic. I don't have the worst kind though.

Straw, you are spot on in identifying the veges. We generally do add potatoes also to the mix as they bake very well. Yogurt goes well with beef. It ensures better marination of the spices and almost dries up during baking but in the process, keeps the beef tender and gives it a nice flavour. However, few people may not like it with the veges though. Olive oil also assists in saving the meat and veges from drying / burning and give a very nice flavour to veges. Shirmp marination in our recipes usually doesn't contain yogurt though there is no harm in using. However, mostly lemon juice or vinegar go well with shrimps. We usually prefer a perforated baking dish which allows excess water to drain down. But then one has to keep another tray at the lower level inside the oven as water will keep dripping down from the perforated tray and make the oven dirty.

Hi aztcqn: Agree that corn-fed, zero-sun, and hormone & antibiotics injections mess up milk. Same with soy: we eat tons of soy in Vietnam: soy milk, tofu everyday, and the skinny Buddhist monks there eat soy daily since they are vegetarians. No one ever have a thyroid problem in Vietnam, and the soy back then WAS NOT GENETICALLY MODIFIED, nor doused with pesticides like the soy in America. I did a thread on the problem with soy in Organic Rose, where I dug up research on carrageenan additive in soy which irritate the body, that's the same stuff they add in ice-cream & coffee creamer. Carrageenan is inflammatory to the thyroid. Also the aluminum equipment they use to press soy in making tofu. raise the aluminum levels to brain-damaging level. I stopped eating tofu after I posted that in Organic Rose. My Mom's tofu in Vietnam tasted yummier, because she used Organic, non-genetically modified soy, plus she used stones to press tofu, rather than aluminum. I use soy products for my entire life, but stopped for a few years 2013, 2014, & most of 2015 when genetically-modified soy-milk with added carrageenan upset my stomach greatly. I came back to soy late 2015, after they take out carrageenan, and the SILK Organic soy is certified 100% non-genetically modified. I get my thyroid tested yearly for decades: zero problems. My kid's friend who drinks 3 glasses of cow-milk per day is tested hypo-thyroid, and is on thyroid medication. My kid had the WORST time ever on cow-milk. She was a happy kid, being fed with soy-milk after 3-year-old (I breast-fed her before then). When she reached puberty (11 year) .. that's when we took her off soy, and put her on cow-milk, plus plenty of ice-cream. Her hormones went out of whack with the many hormones added to cow-milk. She got depressed, she grew body hair & acne, her period was heavy, diarrhea & stinky gas, horrible mood-swings with crying, her blood test showed high-testosterone. We put her back on soy-milk late in 2015: big improvement, body hair & acne reduced, less mood-swings & crying. She's happy & energetic, her grades shot up. we use non-genetically modified, no carrageenan ORGANIC silk soy. Her thyroid is always normal. What I like about soy-milk is IT'S CLEAN, I can rinse the glass off, and it's not stinky like cow-milk. Soy milk doesn't have added hormones, antibiotics, or pain-killers nor contaminated with feces and pus (from mastitis, UP with Monsanto hormone). With cow milk, I have to wash with serious-soap twice to get rid of the stinky smell, very much like chicken or eggs. Cow-milk is allowed by the FDA to contain added hormones, plus a % of feces and pus. The safest milk is coconut milk ... my kid used it before with zero harm on her hormones, but coconut milk has no protein to fill her up for breakfast like soy milk. We need protein & fat in our cold zone 5a, when it gets down below zero in the morning. Sometimes I mix 1/2 coconut milk and 1/2 soy milk, to get both fat and protein. Some cow-milk also contain antibiotics, see excerpt from Time Magazine, March 2015: http://time.com/3738069/fda-dairy-farmers-antibiotics-milk/ "Milk intended for commercial sale is tested for six commonly used antibiotics, NPR reports, and any shipment that tests positive for drug residue is barred from ever making it to the supermarket. Because of that, farmers only use antibiotics on the dairy cows when the cows’ health requires it, and they put those cows’ milk production on hold. The FDA has learned, however, that some farmers use antibiotics that aren’t even intended for cows because the drugs go undetected by these tests. The agency studied milk from close to 2,000 dairy farms, roughly half of which were under suspicion, and half of which were random samples. More than 1% of the under-suspicion group, and .4% of the other samples, tested positive for six antibiotics not FDA-approved for use on dairy cows."

There's a side-effect of Brewer's yeast: selenium-overdose, so cut back when you see the below signs of selenium-overdose, like garlic-breadth, below is from Livestrong.com: Hair, Nail, Teeth and Skin Changes Common early symptoms of selenium toxicity and poisoning involve the hair and nail beds of the hands and feet. Excessive selenium causes brittle hair, hair loss, deformed nails, brittle nails, sloughing off of nails, tooth discoloration, tooth decay and mottled or discolored skin. Jess: If you take Solgar probiotic and Brewer's Yeast together, the Brewer's Yeast has Saccharomyces cerevisiae, which is a relative of Saccharomyces boulardii yeast (Florastor probiotics). Any yeast/fungus will wipe out BOTH beneficial bacteria and bad bacteria. Antibiotic penicillin is made from a yeast, or fungus. I once asked the biggest company in probiotics (Hyperbiotics) why don't they put Saccharomyces boulardii into their 15-bacteria-strains. They say that yeast will contaminate and wipe out the 15 good bacteria-strains. I STOP TAKING BREWER'S YEAST today for that reason, and for the research I did in the thread, "To your Mom", where I learned that Brewer's yeast kills both the bad bacteria like E. Coli, Salmonella, plus the good bacteria. Also I took only 1/2 tablespoon per day, but its high selenium made my fingernail chipped, plus I lost more hair. My hair is very thick, but it's annoying to see hair in the family's dinner. Nothing is wrong with Solgar, never see a bad review for that probiotics, and both I and my kid are taking Solgar-multidophilus for the past 2 weeks, zero gas nor tummy upset, UNTIL I took Brewer's yeast for the past 4 days. Then I got tummy-ache. Lots of people complain of tummy ache with Brewer's yeast on Amazon reviews. Four days of Brewer's yeast is like being on antibiotics again, since it wiped out the good bacteria that helped me to digest milk & cheese. So I have to take L. Acidophilus again just to digest dairy. I see brewer's yeast being useful only few days per week to supply B-vitamins & chromium .. then take a probiotics (good-bacteria like Solgar) at least 10 hours apart from brewer's yeast. That's what I did with antibiotics (which is a yeast/fungus): take it at breakfast & then at 4 pm, and wait for 7 hours before I took probiotics (good bacteria) before bed-time, to help digest my dinner. At the end when antibiotics Doxycycline tortured me with gas & upset tummy, I had to take probiotics (good bacteria) with antibiotics but I spaced them apart, with at least 7 hours gap. Here's from U. of Maryland Medical center: http://umm.edu/health/medical/altmed/supplement/brewers-yeast Side effects from brewer's yeast: gas. People who have frequent yeast infections or who are allergic to yeast should avoid brewer's yeast. From WebMD: People who are allergic or sensitive to yeast might experience itching and swelling. Crohn’s disease: Brewer's yeast can make Crohn's disease worse. Don’t use brewer’s yeast if you have Crohn’s disease.