heya
careful with the vit E - it should be E8 complex - 4 tocopherols and 4 tocotrienols. sunflower seeds are a rich source of vit e
i looked up the distribution of e fractions in plant oils and found it's corn oil that has all 8. still looking for a gmo free organic product however :S lol not easy
i think eradicating entire foods or food categories on the basis of antinutrient content, vs attention preparation methods, is eventually going to be recognized as a species of throwing the baby out with the bathwater :S a high phytate diet is problematic, but in a moderate balanced way, it's not as large an issue.
choosing organic is one way to help reduce the phytic acid content in food. it's essentially phosphorus, which is overemphasized in conventional fertilizers. you don't get the same amount of phytic acid in foods grown using compost for fertilizer.
foods can be prepared to minimize the effects of antinutrients like gluten and phytate.
i went looking for some info and found this piece with lots of detail and academic references:
http://www.westonaprice.org/health-topi ... ytic-acid/
2 brazil nuts per day will contain variable amounts of phytic acid along with their selenium. approx 140 mg or roughly 20% of daily max phytic intake. i haven't done as much reading on the antinutrient side of the equation but intuitively it needs the same kind of math attention that we need to do to ensure that we are meeting essential nutrient needs.
magnesium glycinate might be better for you than mag citrate (if you can find some, or have it shipped in).
hopefully your tracking will help highlight any issues. i can't see one glass of wine being the dealbreaker, but with antinutrient effects of both alcohol and phosphates, i guess you never know :S can't hurt to assess more detailed info about the day to day routine, in case any imbalanced patterns emerge.
i went looking for some of the lowest phosphorus seeds out there and found roasted pumpkin/squash seeds on the list
ten years ago, before i was diagnosed, i ditched my daily handful of trail mix on the basis of fat alone. in hindsight i consider removing those nuts and seeds to be one of the last dietary restriction errors that led to my dx in early 06.
both confusing, and important. all about the details, unfortunately! i hope you have a better day today.