Wednesday, January 30, 2013

Green Smoothie - Day 2


Day two of Yard Clipping breakfast has turned out well. I still have a bit of a headache but I think it might be unrelated... or its all the free radical toxins leaving my body*

I upped the kale by an additional stalk and added berries:
5 stalks of kale
4oz of Limeade
4oz Orange Juice
1 Gala Apple
~ 1 Cup of Blueberries

I'm thinking I might invest in a BlendTec (http://www.willitblend.com/) but I'm not sure if I really wanna spend $400 on a blender that will probably wake up the neighbors let alone my family.  I was thinking of dedicating a cupboard to the blender, but in a kitchen that is smaller than most prison cells I'm not sure the wife will be on board... unless the blender can guarantee me washboard abs, I think she would be fine with that.

---- notes ----
*Like Cartman, "I hate hippies! I mean, the way they always talk about "protectin' the earth" and then drive around in cars that get poor gas mileage and wear those stupid bracelets - I hate 'em! I wanna kick 'em in the nuts!"

Tuesday, January 29, 2013

Green Smoothie - Day 1

Last night I made my first "green smoothie" consisting of four stalks of kale, two apples, some limeade, and ice. It looked like vomit and smelled like lawn clippings. It taste okay but had a sandy texture since there was so much fiber. It seemed healthy though, and I was hopping it would keep me feeling full... It sorta did.

About three hours later I found myself in the restroom cursing them what thought up green smoothies! It was powering trough me with the force of nutrients and the biting pain of fiber. I fully expected to see my actual stomach.

After some forty-five minutes or so I felt like I might as well just go to sleep since this was probably gonna get worse before it got better. It is now the morning (four hours after I got to sleep again) and I am committed to eating another one of these gut busting yard waste soups. The up shot is I didn't have to buy anything but the "edibles" since my lovely wife has an awesome mixer.

As I choke down another slurry of green slop I repeat to myself a often missed phrase from an Pink's music video "Stupid Girls"; "[vomit sound] I wanna be skinny" (http://youtu.be/BR4yQFZK9YM?t=2m12s)

Monday, January 21, 2013

Hate the person, Love the Righteous Intent.


A friend of mine posted something about too many crying babies at church.  Some comments that followed took the thread to a totally different place.  I didn't see the pivotal post because it had been deleted by the time I got around to it.  It did bring up an opinion I have about people at church that I would like to share in case it can help someone else.

So many people feel they need to walk around "on egg shells" so they do not offend others at church.  This is something that never made sense to me.  I've heard of people leaving the church because someone didn't return a Tupperware dish or similarly lame thing.  I've also heard of the more understandable scenario of "the bishop punished me more harshly than someone else who did the same thing I did".  I am NOT saying that the people who leave the church are not totally and utterly offended by the actions of ward members or leaders.  I am also NOT saying that people who are offended are some lesser person than I am (I've left for other reasons).  I AM saying that you should not leave the church, or more accurately, allow your salvation to be impacted negatively by anyone!

I left, then came back to the church after thinking the rules were so restrictive and the clergy were such pompous A-Holes, I wanted to go at life my own way.  Upon my return I had to deal with some disciplinary actions that were relatively "light" but at the counsel of those people I still identified as selfish A-Holes.  It took many years of up and down attendance before I made worse choices which ended in disfellowshipment (not quite an excommunication so I can't speak to that level of feeling) again, at the hands of some people that I hated.

Throughout the times I had to deal with council from those I hated I could not doubt my own testimony, nor the new found testimony that these people, although pompous and sometimes unintelligent, were indeed in touch with the same spirit that was strengthening me.  I would think to myself, "how does this terrible person, so cocky and pompous, know exactly what topic needs to be discussed" (their words were still their own but the topic and reason they brought the subject up was inspired).

It was during these years that I formulated the opinion that we are all different and that is a good thing.  I might hate you personally, your way of communicating, your attitude, your face, and you might hate me for the same reasons, however, we can both move toward the shared divine goal or task set before us.  Much like "hate the sin not the sinner" I decided to "love the progression and not the person."
If someone offends you and you are thinking "that person is a leader in the church and so if they are full of 'it then the church must be too" then I implore you to hit your knees and talk to the Lord about it.  This might be what was meant by "pray for your enemy" but whatever you do, don't get frustrated and leave because some A-Hole said or did something stupid... those other people are not worth your eternal salvation!

*Feel free to share your comments, I hope this can help someone.  Also, if I've offended you with what I have said, I am sorry.  You are entitled to your own opinion, as am I.  You did not live my life just like I did not live yours and we have arrived at our own respective places based on our experiences.  If I offended you then please try and take my advice and do not let what I've said negatively impact you at all.

-- Ivan Eugene Lawrence II

Tuesday, October 2, 2012

Nerd Stuff I always forget:

I always seem to be forgetting stuff.  My Sister uses recall as her benchmark of how our aging mother is "doing" brain wise.  When hearing some of the stuff she expects Mom to remember I think I must be loosing it too, and I'm 45yrs younger than my Mom!

>Rsync

rsync is a cool little app that has been around for ages, it allows you to copy stuff from one system to another using ssh.
rsync -avhPn --del -e 'ssh -p xxxxx' --exclude 'Dir_of_BigFiles' ~/Personal/ user@remote_host:Personal/
the -n means "dry-run" so it pretends to copy stuff but doesn't. -a means archive (most likely what you want for files like personal photos), -v for verbose incase something goes wrong, -h for human readable sizes, -P for progress, and --del for delete stuff on the destination that is not on the source (so be careful with paths, hence -n).

I run this on my work laptop to sync the personal files (mostly pictures of my kid) from there to my home server.  My home server is allowing ssh incoming on a high port (to keep the script kiddies away) and I keep forgetting the syntax to rsync over ssh on a non standard port.  Oh, I also exclude the directory with big files (movies) since my bandwidth at home is kinda limited.

>SSH tricks

ssh is one of the best nerd tools around!  I use it for connecting to my home when on the road and as a poor mans vpn to my home for web browsing:

ssh -DN 8080 user@host -p xxxxx
The -D dynamically links the local port 8080 (this is on my laptop) through ssh to the host (my home server).  The I configure my browser to use a SOCKS proxy on 8080 and BLAM, I'm on my local network surfing the internet or any other web based service I have at my home (XBMC, DD-WRT, development web pages, etc)
The -N means don't bother giving me an interactive shell, meaning, the terminal prompt on my laptop can't use the ssh connection through the terminal (ie, although I have an ssh connection open I can't do normal ssh stuff through this window) which is nice because it keeps the tunnel from closing because of a time-out.

This also works for connecting any to any TCP port within the network of the host (home) so if I want to use VNC I can
ssh user@host -NL 5900:additional_host:5900

The -L is for linking a single port, this passes traffic from my laptop port 5900 through "host" into "additional_host" port 5900 allowing my laptop to VNC to localhost 5900 (screen 0) and see the remote system behind the network accessible via "host".

Another common use is to remotely connect and use screen for continued administration/development

ssh -t user@host -p xxxxx screen -dR Ivan
This tells ssh to make a connection to the host system (home) as "user" (me) on port xxxxxx and launch screen connecting to or creating a session called Ivan.  The -t forces the creation of a "terminal" which means, if you do not have -t having ssh launch some applications fail.  Lots of awesome tricks with ssh, I'll put more in the future.
If you are in need of sending command substitution variables to get the remote system to add the current time to the name of a file that you are creating so need to put an escape character  before the $ or you will get the command substitution of the local system.  [ex: ssh root@ "zip -r /path/to/dir/\$(date +%F-%H_%M)-\$(hostname | grep -i something | awk '{print \$2;}')-logs.zip /path/to/things/to/zip"] [hint: notice the \ in front of all the $'s]

>GNU Screen

GNU screen gives a server admin the ability to connect to a multi-user terminal/shell or just a persistent shell session that can be disconnected from and re connected to later without interrupting the commands being run.  Lets say I am going to parse a bunch of files looking for duplicates and I'm working on bonding a few NICs together for additional functionality, and I have a little loop running to monitor uptime on a switch, etc, etc, all within a network I access through a ssh server.  I connect and launch screen session and use a bunch of screen windows (or multiple session) to manage all those tasks... then, when I'm heading home and want to pick it all up once I'm there, I disconnect before I leave and reconnect to that same screen session(s) later as if I never left!

Of course screen is all configurable with options for making life a little easier:

   #All single lines
   #shutoff the start up message
startup_message off
   #allow a big scroll back buffer so you don't "loose" anything
defscrollback 5000
   #allows screen redraw for some apps like VIM or LESS
altscreen on
   #give me my normal prompt
shell -/bin/bash
   #give me some "tabs" at the bottom of the screen to help me visualize where I am
caption splitonly "%{= wK}%-w%?%F%{= bw}%:%{= Wk}%? %n %t %{-}%+w %-= "
   #same but not just when split
hardstatus alwayslastline "%{= B}%H (ctl-a) %{= r}[ %{= d}%Y-%m-%d %c:%s %{= r}]%{= d} - %{= wk}%-Lw%{= Bw} %n$f*  %t %{-}%+Lw %-= :)"
   #pre-launch screen windows with different options#
   #ssh to my home and launch screen there
screen -t ssh-home 0 ssh -t -D 8080 user@host -p xxxxxx screen -dR Ivan
   #ssh to a VM on my laptop
screen -t ssh-VM 1 ssh -t user@192.168.10.101 screen -dR Ivan
   #ssh to a work system in the lab as a comon host but use my .screenrc config
screen -t ssh-lab 2 ssh -t user@host screen -dR Ivan -c .screenrc.Ivan
   #ssh to a freelance location to work on their systems
screen -t freelance 4 ssh -t user@host screen -dR Service
   #give me a normal shell prompt
screen -t bash 5

So I can just launch screen and let it connect to all the places I "usually" go via ssh.  It could also be running scripts or other apps so learn about the .screenrc file.

>Read a text file in a zip without extracting

use less to read a text file in a zip:
unzip -p [archive.zip] [inner/zip/path/to/file.txt] | less
unzip -c [archive.zip] [inner/zip/path/to/file.txt] | less

I think this is a good nerd start!  I'm gonna try and keep this up to date to concatenate all the useful nerd info I find out there.

Monday, August 13, 2012

Back from Vacation


     I was just on vacation with my wife's family in Idaho/Montana/Wyoming (Yellowstone, etc).  Upon reflection of the trip I have to admit (and I hope this doesn't hurt anyones feelings) what I enjoyed most was the constant company of my little boy Connor and relaxing with my lovely wife!

     I spent a week getting to follow/chase my little 1.5yr old around nature!  He and I saw new bugs he has not ever seen before, we found new stuff to jump from and climb, and he reminded me that just about anything can be wildly entertaining!  We through rocks into the creek and at nothing, we found flowers and plants, we were covered in dirt, and basically had an awesome time being boys... I'm not saying I didn't enjoy the company of all the other people there, I'm just so glad I had so much time to spend with my Connor.  And to you stay at home parents, although you have the most difficult job, you should count yourselves lucky to spend so much time with your kids, they are a gift!

     Also, another treat was seeing Heather playing with Connor!  Usually, by the time I get home from work all of us are tired and cranky, and Sat/Sun are usually packed with activities so having time to play while we're all rested with no agenda... priceless!

     Oh, and sorry to my family, I did not think of taking many pictures, we were mostly just playing.

Wednesday, September 7, 2011

Why is there no RDA or DV % for Sugars on food Nutrition Labels?

I made the statement "The recommended daily allowance of sugar is 0%", however, when asked why that was I couldn't knowledgeably answer...

USDA.gov outlines daily nutrient recommendations: (from Dietary Reference Intakes: Recommended Intakes for Individuals)
Men's Age - H2O - Carbs - Fiber - Fats - Linoleic Acid - Linolenic Acid - Protein
14–18 y - 3.3L - 130g - 38g - ND - 16g - 1.6g - 52g
19–30 y - 3.7L - 130g - 38g - ND - 17g - 1.6g - 56g
ND = Not Determined
and 
Dietary cholesterol = As low as possible while consuming a nutritionally adequate diet
Trans fatty Acids = As low as possible while consuming a nutritionally adequate diet
Saturated fatty acids = As low as possible while consuming a nutritionally adequate diet
Added sugars* = Limit to no more than 25 % of total energy
*Not a recommended intake. A daily intake of added sugars that individuals should aim for to achieve a healthful diet was not set
Although the government does not come out a say the daily recommend amount of added sugar is 0% there is no "Daily Value" percentage for Sugars on the Nutrition Labels** required on all food labeled for resale in the US.  That paired with the aforementioned USDA statement, "Not a recommended intake. A daily intake of added sugars that individuals should aim for to achieve a healthful diet was not set" lends to the seemingly wise notion to remove added sugars from one's diet.
**Nutrition Labels are based on the 1960's RDA (Recommended Daily Allowance) which has been replaced with DRI (Dietary Reference Intake)

Another interesting tidbit via LiveStrong.com:
Too much sugar can also contribute to heart disease, warns the Cleveland Clinic. A diet high in sugar contributes to weight gain, diabetes and high blood pressure, all of which raise the risk of heart disease. Any sugar consumed, that is not immediately used for energy, is converted into triglycerides. High triglyceride levels can increase the risk of heart disease. To reduce the risk of disease, women should eat no more than 25 grams or 6 teaspoons of sugar a day. Men should limit intake to 37.5 grams or 9 teaspoons a day. Children should also keep sugar intake to 6 grams or less per day. Those with known health problems may need to go even lower.
Read more: http://www.livestrong.com/article/351487-what-is-the-rda-for-sugar/#ixzz1XFG6sTCy

This lends to the idea that you should eat a large breakfast with a higher % of carbs, a medium sized more balanced lunch, then a smaller more protein rich dinner.

Additionally, one of the most important parts of good diet and exercise is sleep!  Everyone NEEDS 7-9hr of sleep per night (based on age it could be more) and less will lead to obesity, I should know!

Thursday, August 4, 2011

Why would you jump off a building?!

A few years ago (May 18, 2002) I broke my first bone.  It was my collar bone.  Let me tell you how.


Since I was a little kid I've wanted to be a high fall stuntman.  My inspiration was the "father" of high fall, Dar Robinson (Video).  I had been jumping off of everything from chairs to tables to beds.  And I don't mean just standing on the item and jumping down, I mean setting up pads/pillows on the ground and hurling myself off.  I wouldn't say my mother encouraged it but she didn't actively discourage it either, that is, until I broke one of the dinning room chairs.


As I grew older I became more aware of the reason I enjoyed jumping off of things.  It wasn't until I was an adult and saw this part of myself reflected in my nephew that he was able to adequately and succinctly describe why we jump from everything.  From the mouth of babes (in this case a 6yr old), "It makes my hair go up!"


I learned to rock climb and rappel (abseil) falling in love with Aussie Style (Rap Jumping) which was a more controlled way to descend long distances than just jumping.  I then moved to bungee jumping which turned out to be more of a thrill than rap jumping!  The next step was skydiving, however, it turned out to be a step backward.  I had thought if falling was fun then floating would be even more fun.  The thrill is from the sense of falling and skydiving doesn't cut it.  My next thought was to work through skydiving to become a BASE Jumper however, they recommend at least 100+ skydives before attempting BASE Jumping... that's a lot of time and money!


I then moved back to Utah and began Snowboarding for my "fix" and got quite good at jumps, rails, boxes, etc.  I also had a street motorcycle as my primary mode of transport keeping me pumped with adrenaline.  I'm not sure what triggered the need for movie style high fall stunts but I felt I needed the experience.


Stuntmen primarily use one of three things to break a fall, either a big brick of foam (PortaPit), cardboard boxes, or a stunt airbag.  I saved a bunch of cardboard boxes from work and tested falling from one story.  It worked like a charm!  I calculated the price for enough boxes to jump from the roof of my apartment building which was a total of 3.5 stories (approximately 35 feet).  The main problem with boxes is the price (considering they are single use).  The next option was a foam brick, however, the cost and storage once used was prohibitive since I lived in a small apartment.  I settled on a stunt airbag because it would store small and be reusable, however, they were still expensive and only sold to certified stuntmen.  I decided to take matters into my own hands and just build one myself!


I went to WalMart's cloth section and bought a small amount of ripstop nylon to build a scale model.  I sewed it together (a simple box) and jumped from my couch... success!  For the full scale version I bought the entire stock of nylon from the same WalMart (50 total yrds) and began a day of sewing.  Once complete I needed some way to fill it with air so I went back to WalMart for the largest fan they sold.  All and all it was about $150 in product and 15 hrs of sewing.


I took my first full scale test jump from the balcony of my 2nd floor apartment.  This sounds dangerous, however, the airbag is 10ft x 12ft square and 6 ft tall so I only fell a few feet to the bag.  With the 1st floor test a success I had nowhere to go but up!


I moved up to the roof of the same building for the next part of the test.  Once on the roof I seemed to be the most entertaining thing going on in the neighborhood because a crowd of about 100 people formed to watch.
One of the onlookers was nice enough to snap a photo of me.


Finally the goal of being able to do a high fall was within my reach!  The next day after some planning I drove with a small group of friends to the building I had selected for the jump.  My old apartment building had no padlock on their roof access door :)


I set the bag based on my feeling of how far from the wall it needed to be... it was right next to a pole which added some anxiety to the jump, however, I was confident that I would miss the pole and hit the bag easily.


When I finally got in place on the roof (approx. 40 ft from the grass to my eyeballs) I started having second thoughts.  At 35+ ft the 10ft x 12ft bag seemed a bit too small, not to mention a bit too close to the building.  I had set the bag based on the distance from the edge of the building as opposed to the edge of the roof... classic rookie mistake.  No time to fix it since I had made my friends all wait for me to set up everything and clime to the roof.  I figured I would be fine simply taking a step back, then jumping up slightly to get myself over the "lip".


As I stood on the edge of the roof I realized there was yet another issue I had not counted on... the rain gutter.  The rain gutter added a possibility of catching my foot causing me to tumble and fall short (onto a cement walkway).  But again, confidence in my ability told me I would be fine.


With the help of my friend on the ground I decided a "faceoff" jump would be the way to keep me closer to the building allowing me to land on the bag.  Moments before I actually jumping my friend yelled, "You have nothing to live for!"


...


When you land on the air bag you hear a distinctive THWACK sound... I did not hear that sound.  I could tell that something was different because instead of being on my back as expected I felt like I was on my face... and it felt like grass was in my mouth and eyes.  Well, I landed off to the edge of the bag, and with the simplistic box design if you don't land right on center you slide off onto the ground.  In fact, this is the primary cause of death when doing high fall stunts.


One of the people watching had called 911 and paramedics were arriving as I regained consciousness.  The emergency room doctors couldn't grasp that I had willfully jumped from the roof of a three story building but that I was not suicidal.

I did make the evening news that night and am currently in search of the video clip.  A friend of mine did find a link to it the story:
JUMPING INJURY -- A 21-year-old man suffered injuries to his ribs, shoulders and right leg while jumping from the roof of an apartment complex Saturday onto an airbag.
The man was jumping for recreational purposes, according to a fire department spokesman, when he missed the airbag and injured himself. The incident happened at about 11 a.m. near 350 North and Belmont Drive in Provo.
The victim was transported to Utah Valley Regional Medical Center by ambulance. No further details on his condition were available.


The accident taught me to take my time, I have a lot to live for, and slow down a bit or else I might do something dumb and miss out on life.  And, use a bigger air bag.