eRacks Systems Tech Blog
Open Source Experts Since 1999
Fedora 28 Released!
Fedora 28 is now available on all eRacks systems.
“Choose Freedom. Choose Fedora.”
Surprised! Well this tag line is directly from the Fedora 28 official website, a complete Linux based Operating System. Fedora released their ‘Fedora 28 Final version‘ on ‘2018-05-01‘. It is very well known that ‘Fedora’ is always free for anyone to use, modify, and distribute. It is built and used by people across the globe who work together as a community known as ‘The Fedora Project’. Under the tagline Fedora offers,
“Less setup, more innovation. Choose a flavor of Fedora
streamlined for your needs and get to work right away.”
Fedora 28 provides software to suit a wide variety of applications. The storage, memory and processing requirements vary depending on usage. For example, a high traffic database server requires much more memory and storage than a business desktop, which in turn has higher requirements than a single-purpose virtual machine.
Fedora 28
Fedora 28 is offered in 3 different streamlined flavors as,
As flavor Fedora Workstation is a polished, easy to use operating system for laptop and desktop computers, with a complete set of tools for developers and makers of all kinds.
Fedora Server is a powerful, flexible operating system that includes the best and latest datacenter technologies. It puts you in control of all your infrastructure and services.
And Fedora Atomic provides the best platform for your Linux-Docker-Kubernetes (LDK) application stack.
What’s New in Fedora 28!
It’s a great thing that Fedora 28 Accepted System Wide Changes Proposals and these changes have been made by the Fedora Engineering Steering Committee for the Fedora 28 Release as System Wide Changes.
Fedora 28 Boost 1.66 upgrade
This change brings ‘Boost 1.66.0’ to Fedora 28. This will mean F28 ships with a recent upstream Boost release.
The aim is to synchronize Fedora with the most recent Boost release. Because ABI stability is one of explicit Boost non-goals, this entails rebuilding of all dependent packages. This has also always entailed yours truly assisting maintainers of client packages in decoding cryptic boost-ese seen in output from g++. Such care is to be expected this time around as well.
AArch64 Server Promotion
Fedora community promoted Aarch64 server technologies to Primary Architecture status. This would include the Server installer, the DVD installer ISOs, the Cloud (qcow2 images) and Docker base images to the same status as other primary Server architectures. This would NOT currently include other components such as Workstation images/installs, any of the various spins, or Fedora Atomic components.
Though Fedora developers are looking to promote their AArch64 / ARM64 / ARMv8 server offerings to being a “primary architecture” for this next Fedora release but The Fedora AArch64 server installer, Cloud images, and Docker base images would be the same status then as the other primary server architectures like x86_64.
This promotion wouldn’t affect Fedora Workstation 28 with 64-bit ARM not being a primary architecture on that front for the time being. Additionally, it wouldn’t affect Fedora Atomic either.
The Red Hat / Fedora developers are confident in their AArch64 support now and believe on the server front it’s ready to be a primary architecture.
Among the supported AArch64 platforms by Fedora include the 96Boards HiKey, 96Boards Dragonboard, ARM Juno, Rapberry Pi 3, Pine64, and others.
GNOME 3.28
Fedora 28 will also feature the latest version of GNOME desktop environment, GNOME 3.28. GNOME 3.28 has some improvements to the Calendar, Contacts and Clock apps. The default Cantarell font has been updated as well. Default video and music players of GNOME now support more media formats.
GNOME 3.28
A new Usage application has been introduced in GNOME 3.28 for examining CPU and memory consumption.
You can find the new features in GNOME 3.28 on its official website.
Anaconda modularization
Anaconda installer splits into several modules those communicate over DBus using stable API.
Anaconda Modularization
When talking about the Fedora/RedHat Anaconda installer it still brings back bad memories from the Anaconda fallout a few years ago when they went through some painful transitions that also led to release delays. In 2018, Fedora/RedHat developers are taking up the initiative of modularizing the Anaconda installer.
For the Fedora 28 release due out this spring, the plan is to split the Anaconda installer into several modules that in turn will communicate with eachother using a DBus API. The modularization effort sounds nice as long as it goes smoothly and doesn’t lead to any fallout like with past Anaconda overhaul initiatives (though admittedly Anaconda has been playing nicely the past number of releases and no complaints on my end currently).
Annotated Binaries
This change causes extra information to be stored in binary files compiled by gcc. This information can be used by scripts to check on various features of the file, such as the hardening options used or potential ABI conflicts.
A new feature being considered for Fedora 28 is Annobin as a new GCC plugin that would implant extra information into generated binaries.
The GCC Annobin plugin would store extra information within binary files. Among the possibilities are storing ABI details, hardening options, or other build information into binaries that in turn could be picked up by used by other scripts for e.g. detecting potential ABI conflicts or embedding unit test results.
Annobin stores information in Fedora’s toolchain watermark format and currently this plugin is just for GCC.
The proposal for incorporating Annobin by default in Fedora 28 is outlined on the Fedora Wiki while this change more broadly outlines their toolchain watermark work.
Already this proposal has received some criticism, namely that embedded extra information into binaries will increase the file size but this embedded information isn’t relevant to all users, so perhaps it may be better kept into the debug-type builds.
Cloud-base and Container images for s390x
This change is to bring s390x architecture closer to other Fedora architectures by adding widely used Fedora variants. This includes container images and Cloud-base images (qcow2 and raw format).
Deprecate TCP wrappers
TCP wrappers is a simple tool to block incoming connection on application level. This was very useful 20 years ago, when there were no firewalls in Linux. This is not the case for today and connection filtering should be done in network level or completely in application scope if it makes sense. After recent discussions I believe it is time to go for this package, if not completely, then at least as a dependency of modern daemons in system by default.
Add-On Modularity
Beginning in Fedora 28, Fedora will provide a new set of repositories for software and updates with alternative versions from those shipped in the default release.
Improved Laptop Battery Life
No more manual tweaks! Fedora 28 will deploy several tweaks on its own to provide improved battery life. Improve Fedora (Workstation) Battery Life by enabling various hardware power-saving features by default.
Improved Laptop Battery Life
Fedora 28 will have the following power management tweaks:
- Enabling auto-suspend for Intel HDA codecs saves around 0.4 W.
- Enabling SATA ALPM by default saves up to 1.5 W.
- Enabling i915 Panel Self Refresh by default saves around 0.5 W.
With these tweaks in place, some laptop models will see up to 30% of battery life improvements. While ‘power users’ can do these tweaks manually and achieve the same result, the idea is to provide an out of the box experience to every Fedora user. Indeed, a good thinking there.
Drop TCP wrappers support, OpenLDAP defaults to use only Shared System Certificates
TCP wrappers are being deprecated in Fedora. Also, upstream discourages its usage in favour of other means of protection (e.g. firewall). After this change OpenLDAP will no longer be affected by TCP wrappers configuration.
In order to go forward with adoption of SharedSystemCertificates after this change OpenLDAP clients and server will default to use only the system-wide certificates store.
Switch OpenLDAP from NSS to OpenSSL
Currently, OpenLDAP in Fedora is compiled with NSS (aka MozNSS) for crypto. OpenLDAP is going to be compiled with OpenSSL, instead.
Reduce Initial Setup Redundancy
Currently there is a high level of redundancy between the Anaconda installer and gnome-initial-setup. This change aims to eliminate these redundancies and streamline the initial user experience in Fedora Workstation.
To make Fedora more beginner friendly, Fedora 28 Workstation will have fewer ‘questions’ to answer at the install time. There will be no root password anymore and the user password itself will be sufficient for the root actions, same as Ubuntu.
There will be some more code changes to reduce the redundancy between Anaconda installer and gnome-initial-setup.
Ruby 2.5
Ruby 2.5.0 is the latest stable version of Ruby. Many new features and improvements are included for the increasingly diverse and expanding demands for Ruby. With this major update from Ruby 2.4 in Fedora 26 to Ruby 2.5 in Fedora 28, Fedora becomes the superior Ruby development platform.
Ruby 2.5.0
Packaging Rust applications/libraries
Added required tools/instructions for packaging applications/libraries written in Rust. Rust is a systems programming language that runs blazingly fast, prevents segfaults, and guarantees thread safety.
Enabling Python Generators
This change enables the ability to choose to use the Python module dependency generator for packages that provide Python Egg/Wheel metadata.
Django 2.0
This change is about upgrading python-django to version 2.0. The latest Django release drops support for Python 2, but a few Django apps packaged in Fedora do not yet support Python 3. A compatibility package will be provided for those.
Python 3.6 + Django2.0 on Fedora 28
Kerberos in Python modernization
Replace usage of python-krbV and pykerberos with python-gssapi in all Fedora packages to enable their removal from Fedora. rharwood will author all necessary code changes; no new code from maintainers is required.
VirtualBox Guest Integration
VirtualBox is popular, easy to use virtual-machine software. The purpose of this change is to ship the VirtualBox guest-drivers and -tools by default in the Fedora workstation product.
Fedora 28 will see the addition of guest-drivers to the Fedora kernel package, packaging the userspace-tools (VirtualBox Guest Additions) and adding the VirtualBox Guest Additions package to the default package list for the Workstation product.
This means using Fedora in VirtualBox will have a better experience.
Stratis Storage
Add initial support for Stratis, a local storage management solution. This will allow initial testing and user feedback that will guide Stratis’s development and stabilization.
VA-API 1.0.0
This change is about upgrading libva and others to version 2.x. This change affects several multimedia players as there are both API and ABI changes. This will allow some VA-API backends to be updated, improving support for recent hardware.
librealsense2
A new version of librealsense has been released, which does not support older camera versions. Bump librealsense to the new release and add the old library as librealsense1.
java-openjdk 10 – rolling release for Short Term Support releases of OpenJDK
OpenJDK have release cadence of 6 months. but 3/4 of them are Short Term Supported for 6 months only. This package is designed to harbore them. Currently it is built on openJDK 10. LTSs (next is 11) will go as separate packages.
PHP 7.2
Update the PHP stack in Fedora to latest version 7.2.x.
Including these Engineering Steering Committee also made others important change as
- GCC8
- GHC 8.2
- The GNU C Library version 2.27
- Glibc collation update and sync with cldr
- Hardening Flags Updates for Fedora 28
- IBus Unicode Typing
- Switch libidn-using applications to IDNA2008
- NIS switching to new libnsl to support IPv6
- NSS Default File Format SQL
- Rename “nobody” user
- Replace glibc’s libcrypt with libxcrypt
- Strong crypto settings: phase 1
- Removal of Sun RPC Interfaces From glibc
- Golang 1.10
- Switch libcurl to use libssh instead of libssh2
- A new time tool version 1.8 has changed output format.
- Make authselect default tool instead of authconfig
- Binutils version 2.29.1
- Update Erlang/OTP to version 20.
- Update fontconfig package to Fontconfig 2.13 as latest version.
- Update the giflib package to the latest giflib-5.x version (currently 5.1.4).
- Update Sugar to the new upstream 0.112 stable feature release.
- Enabled Thunderbolt 3 peripherals in a secure way hardware out of the box.
eRacks/NAS6
Get your Systems as per-configured with Fedora 28 or with any other Open Source Operating System from eRacks Store.
Minimum System Configuration for Fedora 28
The figures below are a recommended minimum for the default installation. Your requirements may differ, and most applications will benefit from more than the minimum resources.
- 1GHz or faster processor
- 1GB System Memory
- 10GB unallocated drive space
Low memory installations
Fedora 28 can be installed and used on systems with limited resources for some applications. Text, VNC, or kickstart installations are advised over graphical installation for systems with very low memory. Larger package sets require more memory during installation, so users with less than 768MB of system memory may have better results preforming a minimal install and adding to it afterward.
Installation Fedora 28
Note:For best results on systems with less than 1GB of memory, use the DVD installation image.
Display resolution
Graphical Installation requires 800×600 resolution or higher
Graphical installation of Fedora requires a minimum screen resolution of 800×600. Owners of devices with lower resolution, such as some netbooks, should use text or VNC installation.
Once installed, Fedora will support these lower resolution devices. The minimum resolution requirement applies only to graphical installation.
Minimum Hardware for Accelerated Desktops
Fedora 28 supports most display adapters. Modern, feature-rich desktop environments like GNOME3 and KDE Plasma Workspaces use video devices to provide 3D-accelerated desktops. Older graphics hardware may not support acceleration:
- Intel prior to GMA9xx
- NVIDIA prior to NV30 (GeForce FX5xxx series)
- Radeon prior to R300 (Radeon 9500)
- CPU Accelerated Graphics
Systems with older or no graphics acceleration devices can have accelerated desktop environments using LLVMpipe technology, which uses the CPU to render graphics. LLVMpipe requires a processor with SSE2 extensions. The extensions supported by your processor are listed in the flags: section of /proc/cpuinfo
Choosing a Desktop Environment for your hardware
Fedora 28’s default desktop environment, GNOME3, functions best with hardware acceleration. Alternative desktops are recommended for users with older graphics hardware or those seeing insufficient performance with LLVMpipe.
Desktop environments can be added to an existing installation and selected at login. To list the available desktops, use the dnf grouplist command:
Install the desired group:
Or, use the short group name to install:
Get Fedora 28
If you want to have your system pre-configured with Fedora 28, simply choose as your Fedora Linux 28 Workstation / Server or Atomic for your “Operating System’ option with eRacks/FLASH10 or with any other system from eRacks Store. You Could call or email us for the configuration details. We do cover your requirements with our systems.
eRacks/FLASH10
Or, Fedora 28 is available to download in ISO format from here. It is available in various flavors mainly Fedora 28 Workstation for desktops, Fedora 28 Server for servers and Fedora 28 Atomic for containers.
Asif Raihan May 8th, 2018
Posted In: New products, News, Open Source, Operating Systems
Tags: fedora, linux, Open Source, operating system
TrueOS Now Available
The former PC-BSD Desktop offering from ixSystems has now morphed into TrueOS Desktop –
It’s a rolling-release BSD Distro based on FreeBSD-CURRENT with many improvements, changes, and enhancements including security, LibreSSL, drivers, and more – Read about it, here: https://www.trueos.org/
We’re currently doing an eRacks/HUMBOLDT for a customer with it – Exciting!
j
joe November 1st, 2016
Posted In: Development, FreeBSD, New products, Operating Systems
Tags: BSD, freebsd, HUMBOLDT, LibreSSL, Rolling Release, TrueOS
Why we Have to Say we Use Only New Components
Many of you may know this already, but:
- We build all our systems to order, and
- We only use factory fresh, new components in our new systems.
This may seem like an obvious thing to say, but it still needs to be said.
Why?
About 4-5 times a week, we get emails like the one at the end of this page –
Offering “Clean pull” components for low prices in large lots – At best, these would be considered “Refurb” components, but are really just plain used. They have a much shorter (or no) warranty period than new components – they’re also often factory seconds or grey market parts, sold sideways to dodgy suppliers so that they can build systems cheaper.
We do not use these suppliers.
So again, we always use 100% new and factory-fresh components in our new-system builds – (on occasion we sell our B-Stock systems, which are clearly marked as such, and what they are – reconditioned, etc).
Some of the additional ways it is possible to cut corners on building and assembling IT equipment, in addition to used or refurbished parts, is to use factory lot-ends, factory seconds, factory defects with a “Workaroundable” defect – this is how Dell got their start – they would buy large lots of, say, NIC cards (This was before motherboards came with them onboard!), with a known defect, and write (and pre-install) the Windows driver for it – almost always unbeknownst to the end-user, or disclaimed in fine print in the EULA that the customer is forced to accept.
In this market, with plenty of storage servers, with large numbers of 3.5″ hard disk drives, this is especially tempting for some box-builders to use components such as these – again, we do not do this, and *always* purchase new parts only, from reputable, nationally-known suppliers of components and computer parts for our servers, especially such as hard disks, etc.
We consistently see product out there in the marketplace which is built with these dodgy components, and have many times been asked by our new customers to help them bring these products up to spec with new parts, and re-test and burn-in to ensure reliability and a fighting chance at a full product lifetime.
Best,
Joe
Joseph Wolff
Founder and CTO
eRacks Open Source Systems
Here is the example email:
Clean Pull HDD offer ( Lot# ST4815) 90 days warranty Payment Bank wire only EXW- CA USA Seagate ST3120025ACE 120GB IDE 3.5" Qty 820 pcs take all deal @ 5.00 each Seagate ST3120026AS 120GB 7200RPM SATA 3.5" Qty 1700 pcs MOQ 500 pcs + @ $ 9.00 each Seagate ST3320310CS 320GB SATA 3.5" Qty 2400 pcs MOQ 1000 pcs + @ $ 13.50 each Seagate ST3320311CS 320GB SATA 3.5" Qty 1400 pcs MOQ 1000 pcs + @ $ 13.50 each WD WD2500AAVS 250GB SATA 3.5" Qty 4000 pcs MOQ 1000 pcs + @ $ 12.00 each WD WD3200AAJS 320GB SATA 3.5" Qty 4500 pcs MOQ 1000 pcs + @ $ 14.00 each WD WD2500AAVS 250GB SATA 3.5" Qty 4700 pcs MOQ 1000 pcs + @ $ 12.00 each Axxxxx Global XXX Enterprises,INC909-360-9993email: axxxx@xxxenterprises.net email: xxxenterprisesusa@gmail.com Walnut, CA 91789 USA www.enterprises.net Call/Email to us for large qty discount . AGS WTS /WTB : We carry a wide range of products. Please contact us for your other requirements........ Hard drive ( Pull/refurb/New) , CPU ( Pull/New), Laptop/Tablets ( Refurbished/New) Memory, Monitors,Keyborad , Mice ,Networking Products ,Printer, ETC
joe November 15th, 2015
Posted In: Backups, New products, servers, Storage
Tags: Archive Drives, HDD, New products
eRacks/ZENBOOK15.UHD With Open Source: Powerful And Elegant
Introducing eRacks/ZENBOOK15.UHD 4D resolution, high power Ultrabook with Linux or BSD operating system
We wanted to start the month in style. So, we thought what better way there is than introducing a great looking Ultrabook with powerful specification? Then the light bulb went on: “eRacks/ZENBOOK15.UHD”.
This really stylish and elegant eRacks/ZENBOOK15.UHD laptop that comes with a screen resolution of 3840 by 2160 — four times FHD (full high-definition) resolution – really started looking mighty good.
This Ultrabook by Asus can be delivered by eRacks with up to 24 Gigabytes of RAM and up to 1 or even 2 Terabytes of SSD hard disk space. As a matter of fact this ultrabook has been ranked the number one among all of ultrabooks that you can find online, this is according to gadget reviews, which is a good indication that it will really serve it’s purpose and will cope up with your expectation. With its 15.6 inch 4K Ultra High Definition IPS screen and a view angle of about 170 degrees, eRacks/ZENBOOK15.UHD is really a great looking and powerful Ultrabook.
As with all eRacks Systems products, this elegant looking Ultrabook will be delivered with your choice of Open Source operating system & software pre-installed and pre-configured. The operating system can be any flavor of Linux or BSD (We can even do other OSes like Haiku, etc on request). We will install and configure the OS fully before packaging your Ultrabook and sending it off your way.
In fact, you can be sure that with your Ultrabook ordered through us, you will receive a powerful open source system, configured to the highest specifications according to your requirements. And you can also be sure that no one else can or will offer anything close to the laptop you will get from us.
So, why not expand your laptop computing power to the next level with us. Contact us and ask about eRacks/ZENBOOK15.UHD. We’ll be happy to hear from you.
info@eracks.com
Ron October 8th, 2015
Posted In: FreeBSD, Laptop cookbooks, New products, News, Products, Upgrades, Zenbook
Tags: 4K, BSD, FLOSS, laptop, linux, Open Source Computing, Powerbook, UHD, Ultrabook, Zenbook
Heads-Up for Half Petabyte Cloud-Ready Storage Servers
eRacks/NAS50 Half Petabytes of Data Storage Server / Cloud Storage
We were extremely excited to announce the forthcoming release of 500 Terabyte (half Petabyte) storage space upgrade on our flagship product eRacks/NAS50 cloud data storage servers last week. The new model, to be released shortly, will incorporate 50 HGST 10 Terabyte HelioSeal™ hard drives. While the new model is not released yet, we are accepting pre-orders from customers. The current capacity, now available, of the eRacks/NAS50 is 400Terabytes in total, with currently-available 8Terabyte drives. The Azure devops security for data protection purposes as that must be a priority.
The new unit is rackmount and holds 50 removable drive bays. The 9U unit is suitable for any cloud storage application as well as NAS/Local LAN, since cloud services are really used now a days, you can learn how connecting to clouds directly can help businesses from this link. eRacks/NAS50™ is also a great solution for media libraries and other applications which require massive amounts of data storage capacity, you just have to make you are also backed up by the best data management services. Visit https://blog.couchbase.com/fuzzy-matching/ and get more information!
Our new servers are truly a remarkable Petascale solution. The HGST 10 Terabyte HelioSeal™ drives that come with eRacks/NAS50 use two technologies that greatly add to the value that this server carries with it, including other server services from sites as https://www.servermania.com/kb/articles/what-are-the-requirements-for-ubuntu-server/ for ubuntu projects.
The first is referred to as the HelioSeal™ technology. The HGST hard drives using this technology replace the air inside of the drive with helium. This would make the drive much lighter as well as allowing the disks to be much thinner. Due to the helium inside, the thinness of disks will not cause any disruptive turbulence effects. This will allow us to have more disks inside each drive which in turn means more data space. Additionally, helium drives have much lower power consumption, as much as 27%, making our NAS50 models truly a green product.
The new drives in the eRacks/NAS50 servers also make use of a technology called SMR. That is short for Shingled Magnetic Recording. This technology by itself adds another 25 to 100 percent storage capacity to HGST hard drives.
We are proud of our new eRacks/NAS50 and are ready to take pre-orders. We are prepared to customize the unit per your instructions with all Open-Source software necessary so your order will reach you completely pre-installed.
Please contact us for pre-orders or any questions you may have.
eRacks Open Source Systems
Phone: (714) 758-5423
Fax: (631) 392-9842
http://www.eRacks.com
eMail: info@eracks.com
Ron September 12th, 2015
Posted In: NAS50, New products, News, Open Source, servers, Upgrades
Tags: 500TB-class, 8TB, Archive Drives, Cloud Computing, Cloud Storage Server, HDD, HelioSeal. HGST, Hybrid Cloud, Internet, linux, NAS50, Open Source, Private Cloud, Rackmount, seagate, SMR, Storage Server
eRacks NAS36 Servers Store More Data At Lower Cost
eRacks Systems NAS36 8TB Seagate Archive Drive upgrade
We can’t help it with our innovations. Our NAS36 servers offered almost 200 Terabytes of data space already. That is considered quite high for a mid-range data storage server. But we just decided to jump even higher and exchange the standard 6-terabyte disks into 8-terabyte ones. That mean our NAS36 model storage servers are now able to hold 288 terabytes of data in total.
The new NAS36 model with higher data capacity brings even more value to our customers not just because of the storage space it provides but also for its price. Yes, we have decided to slash the prices down below $25,000. That is going to bring considerable saving to our customers. [UPDATE Sep 2015: current price for maxed-out 288TB config with Seagate Archive 8TB drives is just under $22,000]
We are proud to announce this latest upgrade as we continue to provide petascale data storage servers at affordable prices.
We remain dedicated to open-source systems. We also remain committed to delivering pre-installed, pre-configured systems to our customers.
The NAS36 servers are rack-mount servers. We designed the 4U unit specially to hold large number of drives in a very limited space. That leaves ample amount of space for other necessary accessories inside your data center rack.
The 36 drives in the unit are all Seagate Archive Drives, mounted on a single backplane and controlled by a RAID controller. The unit holds 24 drives in front and 12 in the back making the unit case quite compact.
eRacks Systems is a leading provider of high-capacity, petascale data storage server solutions to companies and enterprises requiring massive amounts of storage data.
Our servers are suitable for application and web security on the cloud as well as Near-Line Storage. They are also configurable for NAS (Network Attached Storage) applications.
For a great storage solution at a considerable low price, contact us. We are available through email, phone and our website.
Ron August 19th, 2015
Posted In: NAS36, New products, Open Source, servers, Upgrades
Tags: 288TB-class, 8TB, Archive Drives, Cloud Computing, Cloud Storage Server, HDD, Hybrid Cloud, Internet, linux, NAS36, Open Source, Private Cloud, Rackmount, seagate, Storage Server
easy steps towards a healthy diet
Want to eat a healthy diet? Nutritionist Susannah Lawson explains why it’s important to make the right food choices and suggest some easy ideas for healthy eating. Try out phenq.
You may have heard the phrase “you are what you eat”. But what does it mean – and is it true? Perhaps more importantly, what should you eat to feel and become healthier?
Your body is made from the nutrients you consume – proteins, carbohydrates, essential fats, vitamins, minerals and water. These nutrients help your body renew itself naturally – for example, your skin renews itself in 21 days and your bones can repair themselves in six weeks. In five years, you will be an almost completely new person!
However, if you don’t eat healthy food with the right nutrients, your cells won’t reproduce as well or as accurately. Not eating enough of these key nutrients can cause a variety of symptoms – from premature ageing and dull, dry skin, to anxiety and depression; or frequent infections and digestive issues to poor memory and low energy.
The good news is that by taking some simple steps to have a healthy diet, you can help look after your body – and feel and function better than ever. These are the best weight loss pills | firstpost.
1. Balance your nutrients
Why?
You need a mix of the following nutrients to keep everything working well:
- protein (eg meat, fish, soya, dairy products, nuts/seeds) to build and repair body tissues
- carbohydrate for energy (slow-releasing and wholegrain sources are best for sustained energy)
- vitamins and minerals (vegetables and fruit to keep everything functioning)
How?
Help to maintain an ideal balance of these important nutrients by seeing your plate made up of this simple ratio: 25% protein; 25% slow-release carbs; and 50% vegetables, salad and fruit. Try out the latest phenq pills.
To help you get started, here are some healthy meal ideas for breakfast, lunch and dinner:
Breakfast
- Scrambled eggs, wholegrain toast, tomatoes, and avocado
- Cream/cottage cheese, oat cakes, watercress, and pear
- Plain yoghurt, low-sugar granola with chopped apple and berries
Lunch
- Prawn mayonnaise jacket potato and green salad
- Smoked salmon wholemeal bagel, with rocket and avocado
- Hummus pitta bread with carrot, cucumber and pepper sticks. This is the best testosterone booster.
Dinner
- Chicken breast, roast sweet potatoes, peas, green beans, and red cabbage
- Grilled steak, New potatoes, grilled mushrooms, and tomatoes
- Baked salmon and wholegrain pasta with spinach, broccoli, and pesto
- Halloumi kebab with brown rice, roast peppers, and courgettes
TOP TIP: If you’re a fan of food boxes, double check this ratio applies to the meals provided and top up the veg if necessary.
2. Refuel regularly
Why?
The meal ideas above provide a good balance of nutrients and ‘fuel’ to keep you full of energy throughout the day. Breakfast is particularly important – as the name suggests, you ‘break’ the night ‘fast’, which could mean 12 hours without food. You couldn’t drive your car without fuel in the tank, so don’t try to run your body on empty.
How?
Try to eat three balanced meals a day (see point 1). If you experience a dip in energy, have a snack mid-morning and mid-afternoon too.
Aim to choose healthier, nutrient-rich options such as an apple and chunk of cheese or a handful of unsalted nuts rather than biscuits, sweets or crisps. Check out these exipure reviews.
3. Not all fats are scary!
Why?
Believing all fat is bad or makes you fat is a myth. Yes, fried or processed fatty foods aren’t good for you. But essential fats – found in nuts, seeds and oily fish (eg salmon, mackerel, anchovies or sardines) – help to reduce your risk of cancer, heart disease, Alzheimer’s, depression, eczema and arthritis. So, try to eat more!
How?
As long as you are not allergic, enjoy a handful of natural unsalted nuts or seeds daily (they make a great protein-rich snack or topping for cereal or salads). And aim to eat oily fish three times a week.
4. Stay hydrated
Why?
Your body is more than 60% water, so drinking water regularly will hydrate you and help you run more efficiently. Beware of drinking too much tea or coffee because they contain caffeine, which can be dehydrating as well as addictive.
How?
If you feel tired, drinking a glass of water can give you a lift. Also try putting a glass by your bed and drink it first thing, carry a water bottle with you or put it on your desk so it’s always close at hand, dilute fruit juices 50/50 with water and opt for herbal or fruit teas. This way you can quickly build up to the recommended 6-8 glasses a day.
5. Need a top up?
Why?
Even the best diet in the world is unlikely to give you all the nutrients you need, especially when you’re busy or during periods of ill health or stress. So, think about taking some supplements.
How?
During the summer months, we can naturally absorb Vitamin D via our skin from the sun. But to help support our immune systems during the dark winter months, every adult is now recommended to top up their Vitamin D levels. Take 25mcg of the D3 variety daily, from October to April.
During periods where you feel lacklustre or low in energy, a high quality daily multivitamin and mineral can also give you a boost.
Plus, if you don’t like oily fish, consider supplementing omega 3 essential fats.
6. Limit toxins
Why?
As important as getting the nutrients you need, is reducing the substances that can harm or deplete you. These include artificial food additives, processed fats and pesticides and too much alcohol, sugar and stimulants such as caffeine.
How?
Where possible, avoid processed foods and those made with refined ‘white’ flour or sugar (the refining process removes the beneficial nutrients). Easy wins are to swap in brown rice for white rice, and wholegrain for white bread.
Aim to steam, grill, bake or steam-fry your food rather than deep fry.
To help limit your intake of alcohol, consider only drinking moderate amounts (1-2 glasses) at the weekend, and intersperse each drink with a glass of water.
joe October 20th, 2013
Posted In: How-To, Laptop cookbooks, New products, News, Open Source, Products, ubuntu
Tags: Dual-boot, EFI, FHD, FullHD, Mint, rEFInd, rEFIt, ubuntu, UEFI
The Quest for a good Ubuntu netbook
We’ve had a long and arduous search for a usable resolution (at least 1366×768) portable netbook, that will run Ubuntu smoothly, and we’re pleased to report our findings! The MSI U230-040US netbook fulfills all our requirements without so much as a hiccup.
Most netbooks have a 1024 x 600 pixel display. This fails miserably with some applications that are designed for higher resolution, like Eclipse, for example. Working with Eclipse can be annoying enough, but in a lower resolution display, important fields in certain windows are unusable and almost completely hidden.
Portability is important and this system weighs in at 3.3 pounds. It’s got a good solid feel to it, and the display bends back to an angle of about 135 degrees. The keys are next to each other, not spaced out like the Sony Vaio. The netbook’s measurements are 11.71″(L) x 7.49″(D) x 0.55~1.22″(H).
This system passed all our tests and is available, as a complete dual boot system from eRacks, called the eRacks/CUMULUS. We’ve got Ubuntu and Windows 7 on this one.
The built-in Webcam is 1.3MP and works with Cheese Webcam Booth, both photo and video. There is a 4-in-1 Card Reader (XD/SD/MMC/MS), and three USB2.0 connections. Bluetooth is working without any special configurations.
I’ve set the processor for 800MHz at OnDemand. The other settings are Conservative, Performance, and Powersave with a higher 1.6GHz is available.
All-in-all this system gets top marks for usability and portability.
britta October 5th, 2010
Posted In: Laptop cookbooks, New products, ubuntu
Why you need a Linux Netbook now
Here are 10 really useful reasons to justify why you need a new Linux Netbook from eRacks.
Besides, a contributing member of this technological society is required to stay well-connected at all times. And in this economy, cost-effectiveness is imperative.
Top Ten Reasons why you need a Linux Netbook
- Lighten your load without compromise. The average laptop weighs 7 lbs. The average netbook weighs 2.5 lbs. How’s your back lately?
- Save money. The average laptop costs $1500+ while netbooks range from $300 to 500$.
- Take it with you and don’t get lost. Connect and find your destination. Google maps is a lifesaver.
- Keep in touch, even when you’re out. Connect with Facebook, Twitter, and Meebo.
- Finish your document/spreadsheet/presentation/homework at the cafe – eRacks Netbooks come with OpenOffice and many other useful applications.
- Waste time more effectively. Catch up on LolCats and then watch all the cat videos on YouTube. After all, isn’t that the underlying purpose of the Internet?
- Keep your job (or find a new job.) Manage your servers remotely anytime.
- Watch a film or video clip through your home network or from Hulu, in your favorite chair.
- Save a little more money. Find that book cheaper than in the store and order it.
- Portable Webcam possibilities are endless. Update your blog in real time.
- Bonus reason: eRacks is having a sale on rackmount servers that could likely save you the cost of a Netbook anyway.
- Extra bonus reason: When you think about how much you’ve saved with this, you’ll want to get in shape as fast as possible. For this reason, in the following link you will find pages that help you recover the figure that you sacrificed to get this new device. For more information go to https://www.amny.com/sponsored/exipure-reviews/
britta January 6th, 2009
Posted In: multimedia, New products, Products
What’s your dream developer system?
We at eRacks are designing a new model geared specifically toward the developer, and want to hear from you, the customer, about what you would like to see in the system (please leave detailed comments for this blog post!)
We’ve been batting around a few ideas, both software and hardware related, and would like to share them here for your consideration.
1. IDE, Revision Control System and your Operating System of Choice
Our development model would (of course!) come pre-installed with the best in open source development-related software. Do you have a favorite IDE, or do you prefer to simply invoke your text editor, compiler and makefiles directly? Would you like us to install a revision control system such as CVS, Subversion, Mercurial or Git? What’s your operating system of choice? Are you a fan of Linux, FreeBSD, OpenBSD, NetBSD, OpenSolaris, etc.?
2. What Kind of Developer are you?
While there are usually at least some applications common to most developers, a great deal of the software you’d like to be installed will probably depend significantly on the kind of development you do. Are you a kernel developer? If so, we’ll install the kernel source and headers for you. Are you an applications developer? If so, are there any open source libraries you’d like us to pre-install for you? What about you web developers out there? We could, at your option, install a local web and database server for testing purposes, as well as your scripting engine of choice (PHP, Ruby, Python, Perl, etc.) Do you not fit exactly into any of these categories? Have we missed something? Let us know!
3. Hardware
Do you prefer to develop on a laptop, or do you like to do your programming on a desktop machine? What would you think about having the option of two or more monitors to help you spread out your work, configured to your unique specifications (would you like 2 or more individual displays, or 2 or more monitors tied together into a single virtual display?)
Anything we haven’t mentioned that you’d love to see in a development-specific model? Again, just let us know! Be sure to leave us a comment sharing your thoughts.
james September 18th, 2008
Posted In: Development, New products