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Within this set of pages, you can learn more about using either the Capacities or Notion software Platforms. You can even try both and see which you prefer. You will find everything you need within these pages to start to build your own Hub of information, Contacts, Appointments, Medications, Journal entries, Key information and nutritional data.

Choose between a Capacities Blueprint - with very easy to follow instructions, you can with a little time, build your own complete, bespoke system.

Or a pre-built system using Notion software. The Notion template can be amended / expanded by you, note though, that the learning curve for Notion is steeper than Capacities.

Your data is stored in the cloud with industry-standard protections while in transit and at rest. Both Notion and Capacities use encryption and security controls to protect your information, and you retain ownership of the content you enter. Capacities, as an EU-based provider, is subject to the GDPR and its strong data‑protection requirements; Notion is US‑based and operates under US legal frameworks (which differ from the GDPR and can offer different — not necessarily weaker in every respect — protections depending on the specific law or context). In either service you can export your data and download it for use elsewhere if you choose, allowing you to migrate your information to another platform at any time.
Capacities is a flexible text-first workspace that combines simple note-taking with lightweight organisational features. Entries are plain text with automatic date stamps, and you can turn sections into Objects that carry custom properties. Linking is effortless: create connections between notes and Objects to build a web of interrelated topics. Search is straightforward and fast, making it easy to surface past notes, tagged items or properties. Capacities excels when you want a quick, human-readable journal or knowledge map with basic metadata and rapid linking.
Notion is a database-driven platform designed for structured information management and dashboards. Content is organised around databases (tables, boards, lists, calendars) that can be filtered, sorted and displayed as multiple extracted views. You can create explicit database relationships (linked records), rollups and calculated fields, allowing aggregated or computed data across connected items. Notion is more suited to building repeatable systems, project dashboards and multi-view reports where structure, relational data and simple maths or rollups are required.
Choose Capacities for fast, text-centric note capture, easy bi-directional linking and simple metadata. Choose Notion when you need structured databases, relational modelling, multiple extracted views and built-in calculations for more formal workflows.
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The nutritional data on these pages is designed to assist you with your food choices.
The tables are built using SeaTable, German, no code software. Think spreadsheet meets database.
The nutritional data is publicly available. McCance and Widdowson’s The Composition of Foods Integrated Dataset 2021 (CoFID), published by Public Health England.
Aardelia has reduced the dataset to under 500 records, the published datasets includes just under 3,000. However these records include products cooked in different ways, home made recipes or takeaway products (no recipe ingredients provided). Therefore our list has focussed on raw, whole foods and often foods that do not come with a manufacturers food label.
CoFID data is per 100g or 100ml of product. Analysis includes the weight of macro and micronutrients in grams or milligrams. Weights can be an important factor in your decisions, your recovery / ongoing guidance maybe to increase or decrease your consumption of certain macro or micronutrients.
Atwater - Atwater is a commonly applied formula (widely used in the NHS etc) which creates a Calorific value based on the weight of Protein, Carbohydrates and fat.
The kcal for each is determined simply by:
Protein (grams) x 4 = Protein kcal
Carbohydrate (grams) x 4 = Carb kcal
Fat (grams) x 9 = Fat kcal
We have then used this data to arrive at a ‘Balance’ percentage value for each of the 3 macros. An example of the formula is:
Protein kcal / sum(Protein kcal + Carb kcal + Fat kcal) This gives you the Percentage of Protein in calories of the food item.
This ‘Balance’ type value can be useful where diets, for example a Mediterranean type diet.
Important Note: If you wanted to apply this to a recipe, you would need to firstly weigh each ingredient portion, to arrive at a total weights in grams for the 3 macros and then apply the Atwater and then the Balance formula.
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