BEST FRIEND

We are in Third High school when i saw her. I forgot how we become best friends but its just that. Now she going again to canada. BE SAFE BEST FRIENDS..And take care...

Foods That Burn Fat!

Some fat burning foods to your diet to help trim your waistline.
Foods that are high in protein and fiber are the best kinds of food to eat if you want to burn fat around your middle.
Did you know that it takes more energy to digest protein than it does to digest fat? So the more protein you eat, the more calories your body burns.

Eggs
Eggs are super high in protein and can help you burn that unwanted belly fat.
You may have heard all the warnings about eggs and your health. That's because a couple of eggs will put you over the recommended daily amount of cholesterol.
Well, more recent studies have shown that dietary cholesterol has a minimal impact on blood cholesterol. Dietary fat is the real culprit. It's what raises your bad cholesterol levels.
However, if you're still worried about your overall cholesterol intake from eating too many eggs, you can remove the yolk and still benefit from the high protein contained in eggs. One of my favorite breakfasts is an egg-white sandwich. Mmmmmm!
Eggs contain the vitamin B12 -- a great supplement for breaking down fat cells.

Low Fat Dairy Products
According to an article in Obesity Research, women who ate low-fat dairy products, such as nonfat yogurt and low-fat milk, three to four times a day lost 70 percent more fat than low-dairy dieters.
In another study done at Purdue University those who consumed 3 cups of fat-free milk gained less weight over the course of 2 years than those on low calcium diets.
So, not only do dairy products help you strengthen your bones, they can also play an essential role in burning that unwanted body fat.
If you are a regular consumer of milk and other dairy products, that's great (as long as you don't overdo it). Just watch your proportions and perhaps switch over to the low or no fat varieties.

Beans
While beans are often associated with the gastrointestinal disturbances they may cause, they are also very good sources of protein, fiber and iron.
Some of the best kinds of beans to eat are:
Navy beans
White beans
Kidney beans
Lima beans
And as always, there are those beans that you should limit in your diet - I'm talking about those that are baked and refried.
Refried beans contain tons of saturated fat while baked beans are usually loaded in sugar. Sure, you'll be getting your protein but you'll also be consuming a lot of fat and sugar you don't need.
Here's something else to remember. Be sure to cook your beans thoroughly because our digestive tracks are not adapted to breaking down some proteins that are contained in certain beans.
They are already good enough on their own at stimulating GI activity. You don't want to create any unnecessary turbulence in your belly. ;)
Lisa's Tip: I recently discovered a wonderful vegetable called Edamame (pronounced ed-uh-ma-may). It's an ogranic soybean in a pod often served at Japanese restaurants.
All you do is boil them for three minutes, add a pinch of salt and eat the soybeans out of the pods. They are surprisingly tasty and very good for you. One serving contains 10 grams of soy protein.
The best place to find them is at a store that sells organic foods. (Whole Foods, for example).

Oatmeal
While it may not be the tastiest thing you can eat, oatmeal definitely has some great nutritional qualities.
You may have noticed that many of the oatmeal brands are now boasting that eating more oatmeal will help lower your cholesterol level. That's because oatmeal is loaded with soluble fiber which helps reduce blood cholesterol by flushing those bad digestive acids out of your system.
The best kind of oatmeal to eat is unsweetened and unflavored. While I know it's tempting to select the apples and cinnamon flavor and load it with butter and sugar -- you really lose out on all the health benefits. If you must sweeten your bowl of oatmeal, do so by adding fruit.
I eat mine with a spoonful of honey (much better for you than sugar) and a handful of raisins or dried cranberries.
Oatmeal is also beneficial in fighting colon cancer and heart disease.

Olive Oil
Certain fats are good for you and your body needs them. Olive oil is one of those "good fats". In fact, it's so good that it helps you burn fat and keeps your cholesterol down.
Olive oil is rich in monounsaturated fat, a type of fat that researchers are finding provide outstanding health benefits. One ounce of extra virgin olive oil contains about 85% of the daily value for monounsaturated fat.
So instead of taking a swig of orange juice in the morning, many dieters are picking up a bottle of extra virgin olive oil.

Whole Grains
These days everyone seems to be screaming "No carbs!" It's as if the world has gone no-carb crazy and everyone is running from sliced breads and pastas.
Well the truth is, your body needs carbohydrates. If you go without them completely your body will start to crave them. So it's not a good idea to exclude all carbs because the right kinds are actually good for you.
It's the processed carbohydrates that are bad for you -- the white breads, bagels, pastas, and white rice to name a few.
None of the above foods come out of the ground the way you eat them -- which is usually a bad sign. They've all been processed, thus stripping out all the nutrients leaving you with loads of starch.
The key is to eat "whole grain" foods because they haven't been processed and contain the fiber and minerals your body needs.
So don't be fooled by a loaf of bread labeled "wheat". Regular wheat bread is still lacking in vitamins and minerals. Manufacturers add molasses to it so it turns brown.
Don't let them trick you. The only kind of bread that's good for you is the kind that's labeled "whole grain".

Lean Cuts of Meat
Turkey and beef are great for building muscle and boosting the immune system, but as always you have to be careful:
Basted turkeys are usually injected with fatty substances while beef contains saturated fat. That Thanksgiving turkey may look good, but it's not always good for you. And if you are going to eat beef, be sure to consume the leanest cuts you can find by looking for "loin" or "round" on the labels.
Salmon and tuna are also good sources of protein. They both contain omega-3 fatty acids which may sound bad, but are actually healthy fats. These two foods are also good for giving your immune system a nice boost and should be consumed at least 3 times a week.

Thanks to http://www.flat-stomach-exercises.com/fat-burning-foods.html

Using a Scipt to configure filesystems with Logical Volume Manager (LVM) under HP-UXScenario:

Using a Scipt to configure filesystems with Logical Volume Manager (LVM) under HP-UXScenario:

I have just created 15 luns on a san for use by HP-UX to create a new filesystem. Now, I need to have those luns recognized by the operating system and to be made into a single filesystem. Because there are 15 luns, it is likely I will have to repeat the same step 15 times. To better utilize my time, and to eliminate mistakes, here are the steps required to script much of the process.

1. Make the luns visible to the server as disk devices. The steps for this are:
Determine what the server sees now - the "before" picture"
ioscan -fnkC disk
Scan for new disk devices - this should be the luns allocated from the san (the will be just a hardware path and will not have a device file yet)
ioscan -fnC disk
Create the device files
insf
Check to make sure the the luns now have device files associated with them
ioscan -fnC disk
Use the xpinfo command from HP to list the device to lun association (available with the HP "XP" series of sans).
xpinfo -il
2. Verify that none of the luns are already being used
This should not be the case, but I am paranoid and this is a very easy to do sanity check.
Redirect the xpinfo -il command to a file and with vi save just the devices for the new luns - use awk '{print N$}' to print out just the device. Save the file (/tmp/wte_devices.txt). The file should look something like this:/tmp/wte_devices.txt:/dev/rdsk/c5t0d1/dev/rdsk/c5t9d0/dev/rdsk/c5t9d1/dev/rdsk/c5t9d2/dev/rdsk/c5t0d2/dev/rdsk/c5t1d7/dev/rdsk/c5t2d0/dev/rdsk/c5t2d1/dev/rdsk/c5t3d0/dev/rdsk/c5t3d6/dev/rdsk/c5t8d3/dev/rdsk/c5t8d4/dev/rdsk/c5t8d5/dev/rdsk/c5t8d6/dev/rdsk/c5t8d7For each device in the file check to see if there is an existing device in an existing volume group. Use the command vgdisplay -vgrep . Here is the command line script to do this.
for disk in `cat wte_devices.txt sed 's/\/dev\/rdsk\///g'` do echo "Disk device /dev/rdsk/$disk: " vgdisplay -vgrep $disk echo " " done

3. Initialized the luns for use by LVMFirst create the script to do this by issuing the following command:cat wte_devices.txt sed 's/\/dev/pvcreate -f \/dev/g' > wte_pvcreate.shThis should result in a script that contains the following lines:server: /tmp # cat wte_pvcreate.shpvcreate -f /dev/rdsk/c5t0d1pvcreate -f /dev/rdsk/c5t9d0pvcreate -f /dev/rdsk/c5t9d1pvcreate -f /dev/rdsk/c5t9d2pvcreate -f /dev/rdsk/c5t0d2pvcreate -f /dev/rdsk/c5t1d7pvcreate -f /dev/rdsk/c5t2d0pvcreate -f /dev/rdsk/c5t2d1pvcreate -f /dev/rdsk/c5t3d0pvcreate -f /dev/rdsk/c5t3d6pvcreate -f /dev/rdsk/c5t8d3pvcreate -f /dev/rdsk/c5t8d4pvcreate -f /dev/rdsk/c5t8d5pvcreate -f /dev/rdsk/c5t8d6pvcreate -f /dev/rdsk/c5t8d7chmod +x and running the script:server: /tmp # ./wte_pvcreate.shPhysical volume "/dev/rdsk/c5t0d1" has been successfully created.Physical volume "/dev/rdsk/c5t9d0" has been successfully created.Physical volume "/dev/rdsk/c5t9d1" has been successfully created.Physical volume "/dev/rdsk/c5t9d2" has been successfully created.Physical volume "/dev/rdsk/c5t0d2" has been successfully created.Physical volume "/dev/rdsk/c5t1d7" has been successfully created.Physical volume "/dev/rdsk/c5t2d0" has been successfully created.Physical volume "/dev/rdsk/c5t2d1" has been successfully created.Physical volume "/dev/rdsk/c5t3d0" has been successfully created.Physical volume "/dev/rdsk/c5t3d6" has been successfully created.Physical volume "/dev/rdsk/c5t8d3" has been successfully created.Physical volume "/dev/rdsk/c5t8d4" has been successfully created.Physical volume "/dev/rdsk/c5t8d5" has been successfully created.Physical volume "/dev/rdsk/c5t8d6" has been successfully created.Physical volume "/dev/rdsk/c5t8d7" has been successfully created.
4. Extend an existing volume group.For this example I was able to extend an existing volume group - if this is not possible then a new volume group would have to be created.vgextend /dev/vgdata11 /dev/dsk/diskidserver: /tmp # cp wte_pvcreate.sh wte_vgextend.shserver: /tmp # chmod +x wte_vgextend.shusing the vi substitution command, change the "pvcreate -f" to "vgextend /dev/vgdata11" and change rdsk to dsk%s/pvcreate -f/vgextend \/dev\/vgdata11/gserver: /tmp # cat wte_vgextend.shvgextend /dev/vgdata11 /dev/rdsk/c5t0d1vgextend /dev/vgdata11 /dev/rdsk/c5t9d0vgextend /dev/vgdata11 /dev/rdsk/c5t9d1vgextend /dev/vgdata11 /dev/rdsk/c5t9d2vgextend /dev/vgdata11 /dev/rdsk/c5t0d2vgextend /dev/vgdata11 /dev/rdsk/c5t1d7vgextend /dev/vgdata11 /dev/rdsk/c5t2d0vgextend /dev/vgdata11 /dev/rdsk/c5t2d1vgextend /dev/vgdata11 /dev/rdsk/c5t3d0vgextend /dev/vgdata11 /dev/rdsk/c5t3d6vgextend /dev/vgdata11 /dev/rdsk/c5t8d3vgextend /dev/vgdata11 /dev/rdsk/c5t8d4vgextend /dev/vgdata11 /dev/rdsk/c5t8d5vgextend /dev/vgdata11 /dev/rdsk/c5t8d6vgextend /dev/vgdata11 /dev/rdsk/c5t8d7Run the script:server: /tmp # ./wte_vgextend.shVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.confVolume group "/dev/vgdata11" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.conf

5. Create the logical volume
server: /tmp # lvcreate -L 100000 -n lvol_u20 /dev/vgdata11
Logical volume "/dev/vgdata11/lvol_u20" has been successfully created withcharacter device "/dev/vgdata11/rlvol_u20".Logical volume "/dev/vgdata11/lvol_u20" has been successfully extended.Volume Group configuration for /dev/vgdata11 has been saved in /etc/lvmconf/vgdata11.conf

6. Make the new filesystem
server: /tmp # mkfs -F vxfs -o bsize=8192,largefiles /dev/vgdata11/lvol_u20 version 3 layout 102400000 sectors, 12800000 blocks of size 8192, log size 256 blocks unlimited inodes, 12800000 data blocks, 12799232 free data blocks 391 allocation units of 32768 blocks, 32768 data blocks last allocation unit has 20480 data blocks first allocation unit starts at block 0 overhead per allocation unit is 0 blocks

7. Mount the new filesystem
Make the mountpoint:
server: /tmp # mkdir -p
Edit /etc/fstab
/dev/vgdata11/lvol_u20 vxfs rw,suid,largefiles,delaylog,datainlog 0 2
Mount the filesystem
server: /tmp # mount
Change ownership of the filesystemserver: /tmp # chown oracle:dba

8. Verify the size and permissions

bdf
ls -ld

thanks to http://networktechnologist.com/tips-hpux-lvm-script.html