protein sources



I'm supposed to eat 65-70 grams of protein a day....  also they say I should have 3 servings of dairy.

27     chicken breast (3 oz)
21.6  salmon (3 oz)
21     light tuna (half can, 82 grams)
21     cottage cheese (3/4 c)
18     salmon burger
12     eggs (2)
11.1  plain yogurt (1 c)
10.3  milk (1.25 c)
7       black beans (1/2 c)
6.3    almonds (22)
6.2    sunflower seeds (30 grams)
6       string cheese
5       walnuts (30 grams)
4.2    cheddar cheese (1 cubic inch)
4.1    quinoa (1 c)
4       whole wheat bread (slice)
3       pistachios (30 grams)
3       brown rice (3/4 c)
2.5    broccoli (1 c)
1.5    hummus (2 tbs)

2 glasses of milk, 2 pieces of toast, 20 almonds = 35 grams     <-- a normal meatless day
cottage cheese, 1 milk, 1 c yogurt = 42 grams  <-- 3 servings of dairy, including cottage cheese power house

  - make sure to eat nuts when I don't eat meat
2 servings of nuts + 2 eggs = 3 oz of chicken breast

Family Health History for C and B



JS ( > {C,B})
-          Had cataracts removed from both eyes at 55
SS ( > { C,B })
-          Has been taking atenolol for atrial fibrillation since age 45

BS ( > Steve > { C,B })
-          Died of interstitial lung disease, C. Diff. and renal failure at age 83
-          Had breast cancer at about 70 (in 2000??)
o   Had lymph nodes removed, no mastectomy, had radiation but no chemo
-          Had cataract surgery
JS ( > S > { C,B })
-          Died of cirrhosis and type 2 diabetes at age 78
o   Stopped drinking at about age 68
-          Had glaucoma
AS ( > J > { C,B })
-          Died at 78 of heart problems
o   Had heart attack at 39 (check with Dan?), another at about 55 after which she retired
o   At 78 had heart attack and then subsequent stroke in hospital
-          Had Mom and Jon at about age 37
ES ( > J > { C,B })
-          Died at 97 in sleep (ask Dan for any more detail?)
-          Heart issues?
-          Had glaucoma
-          Had macular degeneration


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linux disk usage (du)

http://www.codecoffee.com/tipsforlinux/articles/22.html


Basics taken from above...
$ du
Typing the above at the prompt gives you a list of directories that exist in the current directory along with their sizes. The last line of the output gives you the total size of the current directory including its subdirectories. The size given includes the sizes of the files and the directories that exist in the current directory as well as all of its subdirectories. Note that by default the sizes given are in kilobytes.

$ du /home/david
The above command would give you the directory size of the directory /home/david


$ du -h
This command gives you a better output than the default one. The option '-h' stands for human readable format. So the sizes of the files / directories are this time suffixed with a 'k' if its kilobytes and 'M' if its Megabytes and 'G' if its Gigabytes.

bash configuration (including my ~/.bashrc)

bash shell scripting


# basic for loop
for i in `ls *`; do echo $i  ; done

scared skinny?

overweight moms are/have:

  • 4 x more likely to get gestational diabetes
  • 2 x as likely to have high blood pressure (increased blood clots, stoke, death)
  • higher chance of C-section (18% instead of 11%)

  • babies 2 x more likely to have spina bifida,  0.3 x as much heart defects
2/3 maternal deaths in US are related to complications from obesity.


While it’s not entirely clear how a woman’s weight before conception may impact her baby’s brain, Helderman says the leading theory involves inflammation. Excess weight can keep levels of potentially destructive immune cells high; these are the cells that rush to the site of trauma to clear away debris. Studies show that inflammation can adversely affect the brain, and it’s possible that an expectant mom’s heightened inflammatory response could filter through to her developing baby.

Read more: http://healthland.time.com/2012/03/12/how-moms-weight-before-pregnancy-can-affect-a-babys-brain/#ixzz2RyxIBgzs
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