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Tony Pearson is a Master Inventor and Senior Software Engineer for the IBM Storage product line at the
IBM Executive Briefing Center in Tucson Arizona, and featured contributor
to IBM's developerWorks. In 2016, Tony celebrates his 30th year anniversary with IBM Storage. He is
author of the Inside System Storage series of books. This blog is for the open exchange of ideas relating to storage and storage networking hardware, software and services. You can also follow him on Twitter @az990tony.
(Short URL for this blog: ibm.co/Pearson
I am back safely from my travels to New Zealand and Australia, and would like to wish everyone today a Happy [Earth Day]!
The Tucson area has been continuously-inhabited by people for the past 3,500 years. One of the great challenges for this arid desert region is water. Recently, Tucson was selected for a [2013 IBM Smarter Cities Challenge] grant. Here is an excerpt from a blog post by Tucson Mayor Jonathan Rothschild titled [Ensuring Tucson's Water Future]:
"One critical area for cost-effective investment is technology. We are converting all of our customer water meters to digital in order to reduce the amount of labor required to manually read all the 225,000 customer meters each month. And we are replacing our Supervisory Control and Data Acquisition (SCADA) system in order to improve our ability to control and manage our water distribution system.
I was pleased that Tucson was selected for a 2013 IBM Smarter Cities Challenge grant. As a result, a team of senior IBM executives came to Tucson for three weeks to listen to our story, learn about our water system and lend their expertise. They came from North Carolina, Texas, New York, California and Virginia to learn about how one of the most arid American cities is setting the standard for wise water use. The IBM team lived in our community and worked with the Tucson Water Department. They learned a great deal and helped us even more.
The Smarter Cities team's final report delivered exactly what we were looking for. It contained a roadmap with both shorter and longer term recommendations. The report did not recommend additional investments beyond our means, but it did make an effective case for the timing and scheduling of our planned investments – recommendations which will help us achieve better near-term results while we develop sustainable practices for this ongoing project. The four areas of improvement detailed in the roadmap were:
Improve customer service with automated metering
Modernize our meter management systems
Implement advanced operations management systems
Build additional capacities for our existing information technology systems
It's clear that IBM has made a strategic decision to focus on the opportunities and challenges facing cities around the world through its Smarter Cities program. They understand that a city is a 'system of systems,' and that comprehensive analyses of the ways these systems interact with one another and with the populations they serve are critical to improving the quality of life of citizens everywhere. IBM's selection of Tucson as a global smarter city has given us the chance to demonstrate that we have some of the highest standards for resource management, conservation, financial planning and community engagement for municipal water departments anywhere in the United States."
While this is certainly good for the environment, IBM's focus on helping the Earth become a smarter planet has been good for its bottom line as well. According to the latest 1Q 2013 financial results, IBM revenues related to Smarter Planet initiatives, including the Smarter Cities campaign, have increased 25 percent year-to-year.
Wrapping up my week teaching Top Gun class in Sydney, Australia, I could not resist taking a photo of the cityscape.
Sydney is a beautiful city, and the view from the 13th floor of the IBM Centre at St. Leonards in North Sydney is always worth a picture!
Vic, Scott and I all have engineering backgrounds, so it is easy for us to drop down into the technical weeds in discussing each product and solution. However, the student feedback from both Auckland and Sydney was that some of our material was just too technical.
Do they plan to store and process their data in house? IBM's [focus on Cloud is paying off], and IBM SmartCloud offerings might make a lot of sense for many clients.
Do they plan to centralize their IT? Some companies centralize all of their IT, and others distribute the decision-making to departments, remote office and branch office locations. For the latter, use the ROBO approach to selling.
Do they prefer one-stop shopping? In my now infamous post [Supermarkets and Specialty Shops], I mentioned research that found our clients fall into two camps. Those that favor one-stop shopping from IBM, HP, Cisco, Dell or Oracle, versus those that prefer to buy from the many IT equivalent of butchers, bakers and candlestick makers like EMC, HDS, or NetApp. For those clients that fall in the latter camp, focus on IBM's best-of-breed products.
IT Supermarket competition? The final group are clients that prefer one-stop shopping, but have not yet made up their mind between IBM versus the [IBM wannabees]. Focus on IBM's synergy between storage, servers, software, switches and services.
Last week, we celebrated Joe's birthday in Auckland. This week, it was Vic's turn, so we went to the Garfish restaurant at Manly beach. Here we are with bacon-enhanced oysters.
The four-day class finished Thursday afternoon, and I went out with some of the students to celebrate their graduation. I started with beers at the Cabana, then wine at [the Ivy Room], and finally dinner at Uccello on the rooftop [Pool Club]. Dinner was awesome: pork sausage-stuffed olives to start, roasted chicken with polenta, and finally a capuccino to finish the meal.
I would have never found these places on my own, and the students provided me some interesting feedback about the class and how to improve it.
This week, I was in Sydney, Australia teaching IBM Storage Portfolio Top Gun class.
Our hotel is near [Circular Quay], and our class is at the IBM Centre at St. Leonards, just six metro stops away. There are also ferry boats from Circular Quay to other parts of the city.
Here are other members of the teach team. Scott McPeek covers the IBM SmartCloud Virtual Storage Center, SAN Volume Controller and Tivoli Storage Productivity Center. Vic Peltz covers high-end disk, disk replication, and competitive issues. Here we are in front of the [Sydney Opera House].
We arrived at 4:15pm to discover they weren't open for dinner until 5:30pm. We managed to find some beverages at the bar next door. Corona beer?!?! I just travelled thousands of miles across the Pacific Ocean to be offered Mexican beer I can get locally in Tucson? I don't think so! Instead, we got some local Tasmanian brew.
Once seated, our table at Doyles was outdoors on the patio, with stunning views of the sunset. The weather was just right, cool and crisp sea air, but not windy.
I tried their Sydney Sangria which combines red wine, fruit juices and ginger beer. This had an interesting kick. If you have never tried Ginger beer, I highly recommend it! For dinner, I had the Flathead fish and chips. All of the fish at Doyles is locally sourced.
We got done with dinner just in time to catch the last ferry boat at 6:55pm! We literally were the last three to get on the boat before they pulled up the gangplank!
On Monday night, after the first day of class, our friends at [Brocade] invited us to a Pizza-and-Beer reception at the [Cabana Bar and Lounge], similar to the Brocade reception at Sale Street Bar last week in Auckland. Here I am with Katie, one of the Brocade employees hosting the event.
While at the reception, we had a terrible rain storm. I am so glad we were not on the street at that time. Some of our colleagues were not so lucky, and arrived soaking wet!
Special thanks to Tim Lees, the Brocade partner manager to IBM in ANZ, for hosting these receptions in both Auckland and Sydney!
On Tuesday, I once again presented the [Storwize family, DS3500 and DCS3700 disk systems]. Based on student feedback from last week's Auckland class, we took out some of the more technical details of each product, and added more information on the business value of each feature.
Continuing my week in Auckland, New Zealand, I presented my last three topics for the week.
Selling IBM System Storage against competition - Part 1. You would think that since IBM's storage products are, in general, easier to use, faster, at a lower cost of ownership than the offerings from our competitors, there would not need to be a presentation like this. Since there are so many reasons why IBM is better, I split the session into two parts.
Selling IBM System Storage against competition - Part 2. With so much material, I needed to provide some structure. In the past, some Top Gun instructors organized by category, Enterprise Class, Midrange, and Entry level. I chose, instead, to organize by the different competitors themselves.
Selling IBM PureSystems. IBM PureSystems feature the Storwize V7000 and Flex System V7000 disk systems inside, and support all of IBM's disk and tape offerings outside the frame. I covered Flex Systems, PureFlex, PureApplication and PureData, including the newly announced PureData System for Hadoop.
We often joke that I.B.M. stands for "Information Between Meals"! Here we are at a restaurant in the [Britomart] area. I am on [the Paleo diet], which is low-carb, high-protein, dairy-free and gluten-free, and am trying to stick with it even when on the road traveling. Sometimes it can be challenging. Tonight, I opted for a light dinner, just roasted vegetables and grape-flavored beverage.
The folks in New Zealand love sheep. There are nine sheep for every person in this country. Here are some metal sculpture lawn ornaments.
Hyein and I needed new "desktop wallpaper" photos for our laptops. For those who want to dress up their laptops, here's one for each of us. (Click on each photo to see full size). Hyein kept getting her hair in the way. I didn't have that problem, but was worried my cap would fly off my head. This cap was a gift from my clients at [James Cook University in Brisbane, Australia].
In Top Gun classes, the top students are given "Top Gun" caps and their picture is published on the official website for all to see their success. Overall, the entire class did very well, and these three outstanding students had the top scores.
I am now in Sydney, Australia -- to teach Top Gun class again!
I returned safely from my trip to Tulsa, Oklahoma.
(A special shout-out to Shannon at [In The Raw] sushi restaurant, and my new friends I met at the rooftop of [the Mayo]!)
Last week I was in Auckland, New Zealand teaching Top Gun class. Top Gun teaches IBM Business Partners and sales reps how to sell our products, services, and solutions. I have been teaching Top Gun classes around the world since 1998.
(Why didn't I post sooner? Because IBM's developerWorks was getting an exciting upgrade to IBM Connections 4.0, and bloggers like me have to wait for the conversion to complete!)
While many of my trips in the USA involve traveling alone, that is not the case for Top Gun classes. Our class manager, Joe Ebidia, brought his wife Karen. Our class administrator is Hyein (Hyein is a Korean name that rhymes with rain). In addition to some local instructors, I am joined by my IBM USA colleagues Scott McPeek (Tivoli Storage) and Vic Peltz (Disk/Replication/Competitive Sales).
The rest of the teach team arrived a day or two early to adjust to jet lag. I, on the other hand, got off the plane Monday at 6am, and had a business meeting that same morning with GTS architects from Wellington.
Clockwise from left: Karen is vegetarian, and had some pasta with tomato sauce. Hyein had a lamb burger. Joe had flounder. I had salmon risotto. Yum!
(To those asking why I have only the bellies of Karen and Joe in the picture, I was focused on taking picture of the food.)
After setting up the classroom, we took a ferry over to [Devonport], a charming seaside village just minutes across the bay from Auckland. The ferry boats were close the the Central Business District our [Stamford Plaza hotel] was in, and they run every 30 minutes.
The four of us walked up to the top of Mt. Victoria to see the views of the city. I highly recommend this! Once you get to Devonport, you can walk along the streets to see all the cute shops, or enjoy the parks and natural beauty. I had [done this before], but it is always worth doing again!
The class is four days long. I had six presentations. Here were the first three:
Selling IBM Storwize V7000 and V7000 Unified. Scott McPeek had already covered SAN Volume Controller (SVC), so it was easy to explain the Storwize V7000. For the V7000 Unified, I went into more detail of the file-based protocols and features, paving the way for Vic's "Selling SONAS" later in the week.
Selling IBM Storwize V3700. Having covered the SVC and Storwize V7000, my presentation on the Storwize V3700 focuses more on the positioning of when to sell which product for particular workloads.
Understanding IBM's Big Four Initiatives. This was an interesting request. I was asked to cover Social, Mobile, Analytics and Cloud (what we internally call SMAC) from a storage perspective. Social included Social Media, Social Networking and Social Business. Mobile focused on IBM's Mobile First campaign. Analytics included big data, Hadoop, and our various solutions for performing analytics. Cloud included IBM's Cloud Computing Reference Architecture (CCRA), IBM SmartCloud Enterprise storage, our Backup and Archive clouds, and the new SmartCloud Storage portfolio.
I will save the rest of the week for the next post!
Last Tuesday, we had our official "Grand Opening" for the new Tucson Executive Briefing Center!
We sent out fancy invitations to all the IBM executives who supported this center, local dignitaries from the Tucson and State of Arizona level, and all of the IBM employees on the Tucson campus.
Since our new center is significantly cozier (5700 square feet versus our previous 15,000 square feet), we split the day into two separate events. The first for the IBM executives and local VIPs, and the second for the rest of the IBM employees on campus.
Of course, there is no free lunch. The day started out with a series of speeches. My manager, Doug Davies, was the master of ceremonies to introduce each speaker.
Alistair Symon, IBM Vice President of Enterprise Storage, explained how important storage affects everyone's lives. If you use an ATM machine to withdraw money, for example, you are most probably using IBM System Storage behind the scenes. Nearly all of the IBM disk and tape storage products are designed here in Tucson.
Bruce Wright (shown here) directs the University of Arizona's Office of University Research Parks, serves as CEO of the UA Tech Park, and the founder and president of the Arizona Center for Innovation. Bruce said a few words on how please he was that IBM decided to reverse its July 2011 decision to leave Tucson. The UofA owns all the property, renting back four of the eleven buildings back to IBM, so is effectively our landlord. Next year will mark the 20th anniversary of IBM's sale of the technology park to the University.
Tucson Councilwoman Shirley Scott talked about the improtance of high-paying jobs to the local economy. While IBMers in Tucson are paid less than our counterparts in San Jose, Austin, Raleigh or Poughkeepsie, we are certainly [paid more than the average Tucsonan], thus helping to raise the standard of living here.
Dr. Michael Varney, president and CEO of the local Tucson Metropolitan Chamber of Commerce, praised IBM for its strong reputation in ethics and diversity.
My new second-line manager, Karl Duvalsaint, and my new third-line manager, Doug Dreyer, emphasized the importance of co-locating Briefing Centers in sites that have Research and Development activity. It is important for clients to interact directly with developers, and it is also good for developers to understand directly from clients their needs, preferences and requirements. Worldwide, the IBM Systems and Technology Group has only twelve Executive Briefing Centers, and the Tucson EBC is one of them.
This is not to say that IBM does not have centers in other locations. Our newest client center in Singapore is a shining example. Of course, if they want experts to speak to clients there, they need to be flown in. Doug Dreyer mentioned that IBM plans to launch six such centers in Africa as well.
Next was the ribbon cutting. From left to right, Lee Olguin (our Gunny Sargeant), Tucson Councilwoman Shirley Scott, UofA's Bruce Wright, IBM VP of Program Management Calline Sanchez, My second-line manager Karl Duvalsaint, IBM VP Allistair Simon, my first-line manager Doug Davies, Tucson Chamber of Commerce President Dr. Michael Varney, and my third-line manager Doug Dreyer. We had a member of the local high school band do the drum roll.
Once the ribbon was cut, the IBM Executves and local VIPs were brought in to see the new facility, which has two large rooms, one common dining area, an 800-square foot green data center to showcase our products, our own set of restrooms, a galley to stage up the food and beverage service, and two smaller rooms for private conversations or conference calls. A local high school band provided live music throughout the day.
On Wednesday, I walked through the gardens of [The Grotto] on Sandy Blvd, ate a German lunch at [The Rheinelander], then visited the [Crown Point Vista House] along the [Columbia River Gorge]. There were several fabulous waterfalls that could be seen from the parking area without hiking into the wilderness. We wouldn't want to encounter a bear in the woods, or a cow in the field!
Afterwards, I drove to the [Timberline lodge] at the peak of Mt. Hood to watch the snow fall and have dinner and drinks. This is the lodge featured in the movie ["The Shining"].
Thursday was a Spa day, which I spent relaxing at the pool and sauna. In the evening, I had dinner at [Henry's Tavern], and then shopped at [Powell's Books].
In the afternoon, Rafael, Mo and I explored Portland's waterfront and various bridges via [Segway tour]. The cherry blossoms along our path were in full bloom. If you have not ridden on one of these Segway scooters, they are a lot of fun!
On Saturday, Portland held their [Saturday Market] with arts and crafts for sale. This is similar to Tucson's 4th Avenue Street fair. The difference is that the "Saturday Market" occurs every Saturday of the year and Tucson's 4th Avenue Street Fair occurs only twice per year. The weather was very nice, so, many of the locals were in t-shirts and shorts. A live concert by [Grupo Condor] were playing on the main stage.
I walked past the [Voodoo Donuts store]. There was a long line to get in. A woman leaving the store carrying a pink donut box complained she waited 2 hours just to spend $28 for a dozen donuts. The magic is in the hole!
Getting out of the hustle and bustle of the Saturday Market, I had some green tea at the [Lan Su Chinese Garden]. A sister city to Portland is Suzhou, China, and this garden was very peaceful to walk through.
I went back to Powell's Books, did some shopping for shoes at [Dr. Martens], and had some pizza and salad at [Sizzle Pie] next door.
Nearly everything was closed on Easter Sunday, so I went down to the [TulipFest at the Wooden Shoe Tulip Farm] in Woodburn, OR. This was the opening weekend, with over 40 acres of flowers to walk through, various food carts, wine tasting, and rides for the kids.
Getting back to Tucson proved to be a bit challenging. The flight from Portland to San Francisco was delayed due to fog, so we got re-routed to Seattle, then back to Los Angeles, and finally to Tucson.
Wrapping up my coverage of the 2013 IT Security and Storage Expo in Belgium, I noticed some interesting things in the other booths.
The EMC booth had a whiteboard so that clients could do some one-on-one collaboration. All of their cocktail waitresses were wearing sharp pin-stripe coats with matching mini-skirts.
Another booth had a "virtual graffiti wall". Using a "digital spraycan", you could write on the wall. I am not sure what connection this had with anything the company had to offer, but perhaps they also wanted to collaborate with attendees on solutions. In either case, it was very cool, and brought a lot of traffic.
(FTC Disclosure: I work for IBM. I was not paid to mention any of the other companies, their products or people on this blog post. Mentioning other companies is not to be considered an endorsement of any kind.)
There were some interesting costumes. Leila from [Aerohive] wearing a "bee costume" complete with black wings. Hans from STS in a bright orange business suit. (Orange is the national color of Belgium). Sophie from Fortinet handed out champagne. The plastic glassware were cones that snapped onto her tray, but they had no flat bottom to rest your glass down, so you had to hold it the entire time until you finished drinking it. The Homer Simpson sticker eating the Apple logo shows the Belgians have a sense of humor!
The NetApp booth had a huge banner claiming that "Data OnTap" was the #1 storage OS. Obviously Windows, AIX, Solaris and Linux aren't consider "storage Operating Systems" per se. Is NetApp claiming they outsell FreeNAS, the only other storage OS that I can think of?
While IBM and I.R.I.S-ICT easily won the "Best Looking Big Booth" award, I have to give the "Best Looking Small Booth" award to my friends at Hitachi Data Systems. Like EMC, the Hitachi team did not have any equipment on the floor, but they made use of their tiny space by having a Japanese theme, with cocktail waitresses in kimonos.
Continuing my coverage of the IT Security and Storage Expo in Brussels, Belgium, we had a nice reception Wednesday evening.
Clara handed out Ceasar Chicken salads. Joelle handed out small rolled up pieces of duck.
Ilsa is an IBM expert in System x, VMware and the PureSystems family on hand to help with the demos and any client questions. I.R.I.S.-ICT employee Ans is only in her 20's, but is recognized as one of Belgium's leading experts in System z mainframe. I used to be the lead architect for DFSMS on z/OS, so we had plenty to talk about.
Of course, the best time for the press to ask for interviews is during the reception, where everyone is relaxed and ready to speak. I am "media-trained" which allows me to speak to the press about IBM matters. I do a lot of these interviews either over the phone, or on camera.
I took a picture to capture the typical setup. Mandy on the left is asking me questions, while camera operator Lisa focuses on my body language. The trick is to spend 80 percent of the time focused on your interviewer, and then 20 percent looking into the camera for strategic pauses. If Mandy decides to use any of the footage, she will be sending me the YouTube video link!
Hans and Sophie from Veeam stopped by the IBM booth to say hello. (See 2010 Aug 27 blog post comparing Veeam to Tivoli Storage Manager). These two DJ's kept the IBM and I.R.I.S-ICT booth hopping.
Belgium is a small country, and many of the IT storage people know each other. This made for quite the party! Our group closed up the booth around 8:30pm and we went over to join their friends at Arrow and Huawei. Here is Maiva from Huawei.
Continuing my coverage of the IT Security and Storage Expo in Brussels, Belgium, we had some great storage solutions on display at the IBM and I.R.I.S-ICT booth.
Here my IBM colleague Tom Provost is showing the front of the "Smarter Office" solution. The second photo gives the view from behind. While I always explained the solution from the front of the box, many of the more technical attendees at this conference wanted to inspect the ports in the back.
This sound-isolated 11U solution combines the following:
The [IBM Storwize V3700] with 300GB small-form-factor (SFF) drives provides shared storage for the servers.
Two [IBM System x3550 M4 servers] that can run VMware, Hyper-V or Linux KVM server hypervisor software for your Windows and/or Linux applications. These are two socket servers that can have up to 16 x86 cores each.
A Juniper EX2200 switch to network the servers and storage together.
A Local Console Manager (LCM) with rackable keyboard, video, and mouse.
In this next example, the IBM team combined a BladeCenter S chassis that can hold six blade servers, with a Storwize V7000 Unified which offers FCP, iSCSI, FCoE, NFS, CIFS, HTTPS, SCP and FTP block and file protocols.
If those configurations are too small for your needs, consider the Flex System chassis or full PureFlex system frame. The rack-mountable 10U chassis can hold the Flex System V7000 and 10 compute notes. The PureFlex frame can hold up to four of these chasses.
IBM and I.R.I.S-ICT also had an IBM XIV Gen3 and a TS3500 Tape library on display.
Continuing my coverage of the IT Security and Storage Expo in Brussels, Belgium, here is my post on the presentations I gave during the week.
There were four presentations each day. Of the five rooms, I was assigned one room in which to give all of my presentations, room 3. My room was quite large, with sixty seats.
It is a good idea for public speakers to understand Dutch, French, German and English in Belgium. In recognition of the fact that Belgians are multi-lingual, I started each session with "Goede Middag, Bon Jour and Good Afternoon!" and ended each with "Dank U, Merci and Thank you for attending!"
12:00 to 12:30pm
What is big data? Architectures and Practical Use Cases
What is big data? Architectures and Practical Use Cases (repeat)
12:45 to 1:15pm
An IBM Storage solution for small and mid-size business? The Storwize V3700!
An IBM Storage solution for small and mid-size business? The Storwize V3700! (repeat)
1:30 to 2:00pm
A New Generation of Storage Tiering
A New Generation of Storage Tiering (repeat)
2:15 to 2:45pm
Replication for High Availability, Business Continuity and Disaster Recovery
Storage, Server and Network in one Flexible and Integrated solution! The PureSystems family
The sessions were all half-hour slots. The only presentation that I had a challenge getting down to 30 minutes was my session on "New Generation of Storage Tiering" in which I was asked to cover Easy Tier sub-LUN automated tiering, Server-to-Storage cooperative caching, Texas Memory Systems, hierarchical storage Management (HSM), Active Cloud Engine, and SmartCloud Storage!
Helping me out were three local IBM interns. From left to right: Joelle, Clara and Bryan. I hadn't noticed that there were only short breaks between sessions, all of this time consumed with one-on-one discussions with clients, so the interns were kind enough to fetch me snacks and drinks.
Joelle and Bryan speak Dutch, which is similar to the local Flemish language. Clara speaks French, which came in handy for translations.
I would like to thank my room monitors: Jolijn, Ella and Chloe. All three are local college students hired by the conference for the two days to scan name badges and count bodies in seats.
(I had to ask Jolijn to write her name on a piece of paper because it is Dutch and I had no clue how to spell it for this blog post.)
While it might appear that room 3 was "The Tony Pearson Show -- all Tony, all the time!" there were actually worthwhile sessions in the other rooms. Fellow blogger Jon Toigo [known for his DrunkenData blog] presented "Storage Infrastruggle 2013 -- Containing Storage Costs without Sacrificing Access, Protection or Management". My IBM colleague Ron Riffe presented a vendor-neutral look at Storage Hypervisors.
If the attendees wanted copies of my presentations, they were directed to get their name badge scanned at the IBM and I.R.I.S-ICT booth, all the way at the other end of the hall, and my presentations would be emailed to them.
(For those who have missed it, you can find all five of my presentations uploaded to the [IBM Expert Network] on Slideshare.)
Finally, I would like to thank my IBM colleagues who helped me develop and review my presentations: Brigitte Van Den Eynde, Joe Hayward, Jeff Jonas, Tom Deutsch, Chris Saul, Marisol Diaz, Iliana Garcia, Harley Puckett, Jack Arnold, and Steve McKinney.
The Belgium IT Security and Storage Expo was a great success!
(I am back to the USA in Portland, Oregon this week, so these posts relate to last week.)
However, that wasn't to say I didn't encounter a few challenges during my week in Belgium. The first was getting to the venue. The Belgium Expo is a large complex of buildings to the north of the city. The local IBM team suggested I go to the facility a day in advance so that I would be able to see where it was and how to get there.
I was staying in the center of town, in Place Rogier section. I had many transportation options:
Take a taxi. It was raining this week, so finding a taxi was difficult.
Take the bus. The Bus #260 goes directly from my hotel to the Belgium Expo, but only goes once an hour.
Take the metro. The metro operates frequently, and the Haysel stop is right in front of the Belgium Expo complex.
Upon arrival to the building complex, I was unsure of which building I needed to be in. Standing in front of the beautiful Building 5, I found this legend that provided the answer: Building 8. In front of Building 12 was a map that showed where Building 8 was located on the campus.
For this event, IBM joined forces with IBM Business Partner I.R.I.S-ICT to have a fabulous booth, with plenty of experts and equipment demos. As is often the case, the team had to work late into the night to get all the equipment set up, all the podiums and counters constructed, and the demos fully operational.
Apparently, I was not the only one to have troubles finding the place, so I did not feel alone. Some with cars drove around the complex several times before figuring out which parking lot to park in. Others parked at the first spot they found, and still ended up walking as much as I did.
For future reference, If you plan to attend any event at the Belgium Expo, either (a) ask for more explicit directions, and (b) plan to do lots of walking!
Well, I am back safely from my trip last week to Chicago, and now I am writing this in Madrid, Spain, on my way to Brussels, Belgium for the IT Storage Expo.
For those who have asked how the construction on the new Tucson EBC is going, here are a few pictures I took on Friday. As you can see, it is coming along nicely. The official grand opening will be April 2.
Did you miss IBM Pulse 2013 this week? I wasn't there either, having scheduled visits with clients in Washington DC this week, only to have those meetings cancelled due to the [U.S. sequestration cuts].
Fortunately, there are plenty of videos and materials to review from the event. Here's a [12-minute video] interview between Laura DuBois, Program VP of Storage for industry analyst firm [IDC], and fellow IBM executive Steve "Woj" Wojtowecz, VP of Tivoli Storage and Networking Software.
(Update: Apparently, IBM had not secured re-distribution rights from IDC to post this video prior to my blog post. IBM now has full permission to distribute. My apologies for any inconvenience last week.)
The two discuss client opportunities and requirements for storage clouds and compute clouds. Client cloud storage requirements include backup and archive clouds, file storage clouds, and storage that supports compute cloud environments.
We're moving! We often joke that I.B.M. stands for "I've Been Moved", and the Tucson Executive Briefing Center is no exception.
Today is the last day for us in Building 9070. Starting tomorrow, the Tucson EBC will operate out of Building 9032 instead. While moving is always painful, there are some distinct advantages to the new facility:
The Building 9070 facility has been in operation since 2003, and some IBM executives felt it was starting to show its age. The new facility reflects IBM's commitment and investment to IBM System Storage portfolio, including a new Green Data Center reflecting the latest "best practices" in facility design similar to the one we have in the Raleigh EBC.
Several companies rent space in Building 9070. Clients visiting Building 9070 had to walk past the offices of our competitors. Building 9032 is exclusively IBM, with the new facility just off the main lobby.
The previous facility was on the top floor of Building 9070, and the floors often shook because of an air handler on the roof. Clients complained that it felt like a minor earthquake every time it kicked in. The new facility is on the ground floor, on solid concrete.
As the tallest building on campus, our clients in Building 9070 were often distracted by the views of our mountains and desert landscapes. We would take a 5 or 10 minute break, and getting everyone back in the briefing rooms was [like herding cats]. The new facility has no views to distract anyone, allowing our briefing managers to keep our meetings on schedule.
The Building 9070 facility was so large with five meeting rooms and three dining areas, arranged facing out in a circle. If you get lost, just do a few laps on the outer track and eventually you will get back to the room you were looking for. No client will get lost in the new facility, with just two rooms and common dining area all facing each other in a triangle configuration.
With the success of the Storwize family developed in Hursley UK, IBM management felt the Building 9070 facility no longer reflected the "center of gravity" of IBM's storage development. Moving the Tucson EBC a quarter mile northward therefore brings us closer.
Since the primary purpose of an Executive Briefing Center is to bring clients in direct contact with IBM Research and Development, we often had developers walk over from the other buildings to the Building 9070 facility. They often complained that this took 5 minutes or longer each way. Since most or our disk and tape developers reside in Building 9032, we have greatly shortened the time it takes for them to come over.
For myself, as the lead Subject Matter Expert on the Tucson EBC staff, I get a much larger office with brand new furniture!
Now is the time to book a briefing in Tucson to check out the new facility. Go to the [Tucson EBC landing page] for contact information.
Here are some upcoming events related to IBM Storage!
If you sell IBM and/or Oracle solutions, please join me for IBM Oracle Virtual University 2013!
A few weeks ago, I recorded a session on IBM Storage: Overview, Positioning and How to Sell that will be available on demand starting tomorrow, February 26th, at the IBM Oracle Virtual University 2013.
It's one of 65 new sessions that will help IBM to surround Oracle applications with IBM infrastructure, services and industry solutions. Oracle software, after all, runs best on IBM hardware. Other highlights of Oracle Virtual University include a live executive State of the Alliance session with Q&A, Oracle keynote, updates by Oracle product managers, sessions on PureSystems, Selling IBM into an Oracle environment, Cloud, and much more.
There will be live technical teams on hand throughout launch day to answer your questions in real time, so I hope you can carve out 30 minutes or more on February 26th to take advantage of these available resources.
After helping launch the first Pulse back in 2008, I have sadly not been back since. Last year, I was invited to attend as a last-minute replacement for another speaker, but I was busy [having emergency surgery].
This year's [Pulse 2013] conference looks amazing. It will be held in Las Vegas, Nevada. Guest Speaker Payton Manning, NFL 4-time MVP football player, and Carrie Underwood, 6-time Grammy award winner, join IBM's Software Group executives and experts on how IBM Tivoli can help optimize your IT infrastructure.
Sadly, once again, I will not be there at Pulse. This time, I will be on the East Coast visiting clients instead, but my on-premise correspondent, Tom Rauchut, has informed me that he will be there. Hopefully, he will provide me something to write about.
Later in March, I will be in Brussels, Belgium for the Storage Expo. This is held March 20-21, at the Brussels-Expo venue. I will be presenting several topics each day, as well as visit clients in the area. This event comes on behalf of IBM Belgium in association with IBM Business Partner IRIS-ICT.
If you plan to participate in any of these events, let me know!
Sadly, only 70 percent of doctors in the United States use Electronic Medical Record [EMR] systems. My own Primary Care Physician has made the switch, and told me he how much he loves having ready access to the information he needs. EMR systems reduce costs, help manage risk, and improve healthcare outcomes. It is no surprise that the U.S. government has taken a [stick-and-carrot approach] to encourage doctors to use them.
A frequent topic at the Tucson Executive Briefing Center where I work is how to make the most use of IT for healthcare and life sciences. For much of 2011 and 2012, I was also one of the technical advocates assigned to Wellpoint Insurance, in support of their adoption of IBM Watson technology for healthcare.
Recently, I spoke with Jarrett Potts, my long-time friend and former IBM colleague, who now works as Director of Strategic Marketing over at STORServer. If you have never heard of STORServer, it is a company that makes purpose-built backup appliances.
What is a Backup Appliance? It is an integrated solution of hardware and software that serves a single purpose: backup and recovery. STORServer Enterprise Backup Appliance (EBA) combines IBM's high-end x86 M4 server, IBM disk and tape storage, and IBM Tivoli Storage Manager (TSM) backup software.
(Fun Fact: The 2012 IBM year-end financial results were announced last month. IBM not only continues its #1 lead in servers overall, but has the #1 marketshare for high-end x86 servers, market-leading disk and tape storage hardware, and market leading backup software.)
To determine the appropriate size of your backup appliance, the folks at STORServer help you every step of the way. They figure out the number of TB you will backup every day, and even help configure all of the TSM server parameters to achieve the policies that make the most sense for your organization.
The appliance can backup every type of data, from databases and Virtual Machines (VMs) to documents, spreadsheets, and other unstructured data.
Are you then left with a solution too complicated to run yourself? No. The STORServer Console is an easy-to-use GUI for ongoing monitoring and maintenance. Plus, your friends at STORServer are only a phone call away in case you have any questions.
(FTC Disclosure: I work for IBM, and STORSever is an approved IBM Business Partner that uses IBM hardware and software to build their solution. I have no financial interest in STORServer, and was not paid by STORServer to mention their company or products on my blog. This post may be considered a celebrity endorsement of STORServer and its Enterprise Backup Appliances.)
Perhaps my readers feel that I am a bit biased in describing a TSM-based solution, and you want a second opinion. No worries, I understand. In the latest 165-page [2012 DCIG Backup Appliance Buyer's Guide], the STORServer models ranked very high. Here is an excerpt:
"Nowhere is this demand for purpose built appliances more evident than in the rise of purpose
built backup appliances (PBBAs) over the last few years and their anticipated growth rate
going forward. A recent market analysis performed by IDC found that worldwide PBBA revenue totaled $2.4 billion in 2011 which was a 42.4 percent increase over the prior year.
This scoring came into play in preparing this Buyer's Guide
as the STORServer EBA 3100 model scored so highly
overall that it fell outside of the two (2) standard deviations
that DCIG generally uses as a guideline for inclusion and
exclusion of products.
The reason DCIG included this model in this Buyer's Guide
whereas in other situations it might not is that DCIG is
unaware of any other backup appliance(s) from any other
providers that come close to matching the EBA 3100's
software and hardware attributes. As such, DCIG felt it
would be doing STORServer specifically and the market
generally a disservice by not highlighting in this Buyer's
Guide that such a backup appliance existed and was
generally available for purchase."
Backup Appliance Models
STORServer EBA 3100
Symantec NetBackup 5220 Backup Appliance
STORServer EBA 2100
STORServer EBA 1100
STORServer EBA 800
Symantec Backup Exec 3600 Appliance
The STORServer is ideal for small and medium-sized business (SMB), but can scale quite large to handle business growth. If you are currently unhappy with your current backup environment, and feel now is the time to look around for a better way of taking backups, you won't go wrong choosing a solution based on IBM's market-leading server and storage hardware with Tivoli Storage Manager software.
Well, it was Tuesday again, and we had quite a lot of announcements here at IBM this week!
Over 1,800 clients attended the [Live February 5 webcast]! The announcements were all part of IBM's SmartCloud Storage portfolio. Here are the highlights:
STN7800 Real-time Compression Appliance
Back in October 2010, IBM announced the acquisition of Storwize, Inc., renaming its NAS-compression units to the IBM Real-time Compression appliances. Some folks were confused, so I had a blog post [IBM Storwize Product Name Decoder Ring].
IBM initially offered two models:
The [STN6500 model] had 16 Ethernet ports 1GbE (16x1GbE) and a pair of four-core processors.
The [STN6800 model] had either eight 10GbE ports (8x10GbE), or four 10GbE plus eight 1GbE ports (4x10GbE+8x1GbE). It has a pair of six-core processors.
Now, IBM offers the [STN7800 model], which can replace either of the ones above, offering 16x1GbE, 8x10GbE, and 4x10GbE+8x1GBE port configurations. It has a pair of eight-core processors to handle more robust Cloud Storage environments. See [Announcement Letter 113-012] for more details.
New XIV Gen3 model 214
With its awesome support for VMware, the XIV is often chosen for Cloud storage. The new XIV model 214 now offers up to a dozen 10GbE ports, or you can stay with the 22 1GbE ports available on previous models. These can be used for iSCSI host attachment and/or IP-based replication.
IBM strives to make each new model of every storage device more energy efficient than the last.
The new XIV model is no exception. The original XIV, introduced in 2008, consumed 8.4 kVA fully loaded. The XIV Gen 3 model 114 consumed 7.0 kVA. This new model 214 consumes only 5.9 kVA!
It has been almost three years since my now infamous post [Double Drive Failure Debunked: XIV Two Years Later]. Back then, the XIV offered only 1TB and 2TB drives, with rebuild time for 1TB drive of less than 30 minutes, and for 2TB less than 60 minutes.
The new XIV Gen3 software 11.2 release, available for both the 114 and 214 models, can now rebuild a 2TB drive in less than 26 minutes, and a 3TB drive in less than 39 minutes. There is also support specific to Windows Server 2012 including thin provisioning, MSCS, VSS, and Hyper-V. See [Announcement Letter 113-013] for more details.
SmartCloud Storage Access
IBM is the first major storage vendor to offer a product of this kind, so understanding it may be a bit difficult.
The concept is simple. Rather than having end-users having to ask IT every time they need some storage space, IBM created a self-service portal that frees up the IT department to work on more important transformational projects.
This is basically what people can do with "Public Cloud" storage service providers, so basically IBM is now giving you the capability with your "Private Cloud" storage deployment.
Here is the sequence of events. End users point their favorite web browser to the self-service portal, and login using their credentials stored in your Active Directory or LDAP server database.
Once validated, the end-user now can request new storage space, expanding their existing space, or returning the space to the IT department. For new storage requests, users can have a choice of storage classes, -- such as Gold, Silver and Bronze-- defined in the Tivoli Storage Productivity Center (TPC), either stand-alone or in the SmartCloud Virtual Storage Center.
But wait! Do you want to give every end-user a blank check to provision their own storage? Most IT staff are horrified at the thought.
Knowing this, IBM has included an option to put in an approval process, based on the end-user and the amount of capacity requested. The approver can be the cloud administrator, or someone delegated for approvals, known as an environment owner.
For some users, policies may restrict the storage classes as well. For example, Fred can only have Silver or Bronze, but not Gold.
Once the approval is obtained, TPC then issues the appropriate commands to the appropriate SONAS or Storwize V7000 Unified device. SmartCloud Storage Access can do this for thousands of storage devices across dozens of geographically dispersed locations.
Before, the Cloud Admin had to configure storage pools of managed disks, define file systems, dole out file sets to hundreds or thousands of users with hard quotas, and then configure shares based on the protocols required, like CIFS, NFS, HTTPS, etc.
With SmartCloud Storage Access, the Cloud admin still defines the pools and file systems, but then lets the self-service capability of the software to create the file sets, set the quotas and configure shares with the appropriate protocols. This greatly reduces the work on the IT staff, and greatly improves the turn-around time for end-user requests to get exactly what they want, when they need it.
The next time you withdraw money from an ATM machine, fill up your gas tank at the self-service gas station, then serve your own salad at the salad bar and fill up your own soft drink at the fast food restaurant, you will realize and appreciate that SmartCloud Storage Access is a brilliant move for the IT staff.
Cloud administrators, environment owners, and end-users can all use SmartCloud Storage Access to monitor and report on storage usage.
Wrapping up last week's theme on [New Year's Resolutions] to Eat Less and Exercise More. Yesterday, I talked about [tracking your diet], in this post, I will discuss tools to track your exercise and results.
(Note: I am neither a medical doctor nor registered dietician. I can share with you ideas that have worked for me, that might help you achieve your goals. I strongly suggest you read books and consult with medical experts as necessary.)
Much to the chagrin of my personal trainer, the article convinced me to quit the gym, discontinue her services, and focus on my diet instead. She warned I would gain 10 to 20 pounds within the year. Guess what? I didn't! I actually lost two pounds.
Here are my suggestions:
Be Patient about Weight Loss
When I grew up, we all learned that 3,500 calories equals a pound of body fat, so to lose just one pound per week, you need to eat 500 calories less than you burn every day. Many dieters get impatient, even frustrated, that they are not losing weight fast enough.
Doing more exercise might help you build muscle, reduce stress and ligthen your mood, but it won't raise your metabolism as was once thought, nor even keep it at the levels you were at your prior weight.
But Dr. Thomas has taken the new findings and created a new [Weight Loss Estimator] that takes into account the drop in metabolism.
The example shows a 45-year old male, 200 pounds, eating 500 calories less than his normal 2,791-calorie diet. Over the course of 12 months, the tool estimates losing only 15.8 pounds, much less than one pound per week!
Moderate Exercise can be Healthful
Does this mean you should just give up on exercise altogether? No.
Using my Android smartphone, I like the apps from [VirtuaGym]:
[Fitness Home & Gym]. This app has a variety of workout circuits such as calisthentics and weight-lifting that you can easily follow. An avatar demonstrates how to perform each exercise, and does them with you to keep the pace. Here is an example [2-minute YouTube video] to show the app in action.
[Cardio GPS]. This app is for cardio activities, such as walking, cycling, hiking, jogging and running. The GPS keeps track of your location, determines your speed, and the distance you travelled.
Both apps allow you to upload your activites to their website. This allows you to track which activities you did when, and share your progress with your friends on Facebook.
My favorite low-impact cardio exercise is simply walking. I start up my Cardio GPS app, put on my noise-cancelling headphones, and listen to music, podcasts or audiobooks on my iPod music player. I like the [Freakonomics Podcast] series.
To help me keep my iPod charged and loaded with the latest podcasts, my friends over at [Startech.com] sent me two iPod cables last month for my birthday. Sweet!
The white one on the left for home use is two feet long, and has a 90-degree neck on the connector side so that my iPod can be propped up against a stack of books while I sync up my music and podcasts.
The black one on the right for travel has both iPod and micro-USB connections, so that I can use it with both my iPod and my Samsung Galaxy smartphone!
Determine the Right Metrics to Measure
"If you can't measure it, you can't manage it."
-- Peter Drucker
Tracking the right metric is important. Here are some metrics, and why they are useful or not.
Body weight. The problem with measuring pounds is that this combines muscle weight that you want more of, and body fat that you want less of. Dieters who exercise often lose very little weight, some gain. This can be a misleading measure of progress.
Body Mass Index. BMI is [calculated from your weight and height]. What do fellow actors George Clooney, Brad Pitt, Matt Damon and Tony Pearson have in common? We all have BMI indexes over 25, and therefore deemed unhealthy. Ha!
Richard Alleyne from the Telegraph has a great article on this. Here is an excerpt:
"A BMI of 25 to 29.9 is considered overweight and one of 30 or above is considered obese.
People with BMIs between 19 and 22 live longest. Death rates are noticeably higher for people with indexes 25 and above.
BMI does not identify how fat is distributed on the body. Storing more fat on the waist is a higher risk for cardiovascular disease, than storing it mostly elsewhere. "
For me, my doctor is happy with any index less than 27.
(FTC Disclosure: I work for IBM. I do not have any financial interest in, nor have been paid to mention any other companies, products or services on this blog post. Per FTC guidelines, this post can be considered a celebrity endorsement of cables from Startech.com, who provided me the cables at no charge.)
If you have resolved to lose weight, get fit, manage stress, or sleep better, and this series of posts has given you ideas or helped you in any way, I would love to hear about it. Please post a comment below!
I am still in the black-out period waiting for IBM to announce its results, so I will
continue last week's theme on [New Year's Resolutions] to Eat Less and Exercise More.
(Note: I am neither a medical doctor nor registered dietician. I can share with you ideas that have worked for me, that might help you achieve your goals. I strongly suggest you read books and consult with medical experts as necessary.)
Take, for example, this group of fruits and vegetables. This is my week's haul from my local food co-op [Bountiful Baskets]: Avocados, Papayas, Potatoes, Strawberries, Grape Tomatoes, Oranges, Apples, Carrots, and Lemons.
So how many grams of Carbs, Fats and Proteins in this set? This has 1,026 grams of carbs, 78 grams of Fats, and 99 grams of protein, for a total of 4,875 calories.
On my diet, I am trying to have at least 90 grams of protein, but less than 150 grams of carbs, per day. While the fruits and veggies represent a full week's worth of carbs for me, it is only one day's worth of Protein.
"Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes, and heart disease.
Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass."
For men who weigh between 135 and 200 pounds, like me, the 90 grams of protein is within this guideline.
To lose weight, I need to eat fewer carbs than my body requires. Here is an excerpt from Paul Jaminet on [Perfect Health Diet]:
"So the body's net glucose needs are on the order of 600 to 800 calories per day.
For most people, we suggest 400 to 600 carb calories per day, about 200 less than the body utilizes. The remainder is made up by gluconeogenesis -- manufacture of glucose from protein."
Since carbs are 4 calories per gram, then 400-600 calories equates to 100-150 grams of carbs per day.
On some days, I eat less than 100 grams of carbs, but I would rather err on the low side than the high side over 150 grams.
Tracking your Dietary Intake
It is not always easy to estimate the amount of carbs, Fats and Proteins at any given meal.
If you want to stay within the guidelines above, at least initially to get started on your new diet, track your dietary intake. If you have a smartphone, there are apps that can take the guesswork out of eating.
For my Android-based phone, I use [Calorie Counter] by FatSecret. I can enter the foods that I eat at each meal, whether I am at home, at work, or eating out at a restaurant. It can help me decide between one choice and another, for example, or just let me know if I had enough for the day, or need to keep eating.
Here is a typical day. Notice that I had over 90 grams of Protein, but less than 150 grams of carbs.
Many restaurants now accommodate the low-carb, gluten-free diet. At Romano's Macaroni Grill, I asked them to substitute the pasta for some veggie, and they came out with grilled chicken and sautéed spinach with garlic. It was delicious!
At many hamburger places, you can ask for your burger "low-carb" or "protein-style" so that they replace the bun with lettuce leaves. You can eat this with your hands, or with fork and knife.
When I was in chef school, I learned what needed to be measured precisely, and what didn't. Over time, as you track your diet, you will find that you will be able to estimate the amount of each food item.
(FTC Disclosure: I work for IBM, and am a volunteer member of Bountiful Baskets co-op. I have no financial interest in, nor have I been paid to promote, any of the other companies or their products mentioned on this blog post.)
If you have come up with your own unique ways of meeting your dietary requirements and/or tracking your dietary intake, please post in the comments below!
(Note: I am neither a medical doctor nor registered dietician. I can share with you ideas that have worked for me, that might help you achieve your goals. I strongly suggest you read books and consult with medical experts as necessary.)
Here are key attributes of my ideal diet:
It is an ongoing "life-style" diet. I want a diet that will help me maintain my desired weight for the rest of my life. I don't want one diet to lose weight, and another diet to gain it all back.
Easy to follow at home, at work, at friend's houses, and at restaurants. By easy, I mean that I can enjoy the food, and eat it in front of co-workers and clients without drawing ridicule.
Does not merely involve substituting each one food with a "healthier" imitation. The controversy over [WhoNu? Cookies] is a good example. These cookies are delicious, look and taste like [Oreo cookies], but claim to be healthier. According to the box, a serving size of three WhoNu cookies have the fiber equivalent of a bowl of oatmeal, the calcium of a glass of milk, and the Vitamin C of a cup of bluepberries. Several bloggers have [compared the ingredients and nutrition facts].
Provides my body enough essential amino acids, fats, vitamins and calories. The diet can include any vitamins or other supplements that are needed to make it a complete.
Over the years, I have tried out the following diets. Here is my experience with each one:
The Zone Diet
Dr. Barry Sears created [the Zone diet] to help diabetics, and it turned out to be good for lots of other people. The "zone" refers to a balance of hormones in your bloodstream that can be achieved if you eat the right ratio of carbs, proteins and fats in every meal. The plan is based on a "block" consisting of 9g of carb, 7g of protein, and 1.5g of fat.
Meals on this plan are merely combining the same number of blocks from each category. Four ounces of beef steak, a cup of kidney beans, and two tbsp of sour cream represents a 4-block meal. The number of blocks per day you are allowed to eat is based on the amount of lean body mass that determines your protein requirements. It was 14 blocks for me.
Pros: I liked this diet, it worked for me. In addition to three meals a day, you can snack between meals, so long as the snacks were also balanced.
Cons: Everything had to be weighed or measured. Difficult to choose meals at restaurants that meet the ratio requirements.
The Four-Hour Body Diet
Fellow blogger Tim Ferriss published the diet that has worked for him for the past seven years. Some call this a "slow-carb" diet. He has helped people [Lose 20 lbs of fat in 30 days without exercise]. The rules are fairly simple:
Rule 1: Do not eat any "white" starchy foods: rice, pasta, bread, cereal, potatoes. Non-white versions of these are also forbidden, so no brown rice, brown bread or green pasta!
Rule 2: All meals are a combination of leans, beans and greens. The leans are low-fat animal-based proteins like egg whites, fish and meat. Beans can be a variety of legumes. Greens can be a wide variety of fruits and vegetables that aren't in the "white" category above.
Rule 3: Eat the same meals over and over again, with breakfast within the first 30 minutes of waking up. The idea here is to eliminate the desire to eat by taking away variety. Once you realize that food is just fuel and building blocks for your body, you can get away from the emotional issues of food.
Rule 4: Don't drink your calories. Avoid any liquid with calories, including milk, fruit juice and soft drinks. Tim makes an exception for red wine, which is good for your health.
Rule 5: Take one day off per week, a "dieters gone wild" cheat day. Pick a day, say Saturday, and that day you can eat anything you want, pizza, tacos, fried Twinkies. It is not that cheating is allowed one day a week, but is required for its affect on metabolism, to avoid [ketosis].
This last rule was perhaps the strangest part of the diet. The intended side-benefit was that if you could look forward to a day in the near future to have something you crave, it would give you the willpower to pass it up today. The boost in carbs also resets your metabolism, so that your body doesn't think it is in starvation mode.
Mo and I got popcorn and large soft drinks at the movie theaters on those days. Stocking "cheat food" in your house just adds extra temptation. Trying to schedule our social life around our cheat days proved quite difficult. As a result, "cheat days" turned into cheat weekends and cheat evenings.
Pros: I liked this diet, it worked for me, but it didn't work for Mo.
Cons: Having gone to chef school, I like to prepare a wide variety of meals. I enjoy food, and variety is the spice of life. Also, I often eat breakfast with clients, which means that I will not be able to eat within 30 minutes of waking up (unless I eat breakfast twice!).
The Forks-over-Knives Diet
After watching the movie [Forks over Knives], I decided to try a plant-based, whole-food vegetarian diet. This is basically a vegetarian diet, but discourages dairy, bread, pasta and refined grains.
I was surprised to learn that you can get enough protein on such a diet. It can be done. Rice and beans are shelf-stable, so you can stock up with fewer trips to the grocery store, and eat very inexpensively.
Pros: I liked this diet, I was able to stick with it, and enjoy the meals. Many restaurants in Tucson accomodate vegetarians with substitutions.
Cons: I didn't lose any weight on this diet. I had difficult time trying to combine foods to make complete proteins. I had vitamin deficiency, and had to take multi-vitamin and other supplements to compensate.
The Paleo Diet
The [Paleo diet] reflects the fact that humans have been around for over 200,000 years, but grains, dairy and other processed foods have only been around for the past 10,000 years. Our genetic code is just not designed for these new foods.
Basically, if a hunter-gather could have "hunted it" or "gathered it", then it can be eaten. The diet consists of eggs, fish, fresh meats, poultry, vegetables, fruits, berries, nuts and seeds. It does not include dairy, bread, pasta, wheat, rye, barley, soy, oats, rice, corn, quinoa, beans, products made from processed meats or refined grains.
As for measurements and proportions, I try to eat at least 90g of Protein, and try to eat less than 150g of Carbs. The diet fits well with the foods that I eat in restaurants with clients, the food we are served at work, and the foods that I can prepare at home.
Pros: I like this diet, it is the one that I am currently on.
Cons: I missing putting half-and-half cream in my coffee! Occasionally, I crave some mac-and-cheese, beans-and-rice, a slice of apple pie, or simply a peanut butter and jelly sandwich.
If you have any experiences with these diets, or a different diet that worked for you, please post a comment below!
(Note: I am neither a medical doctor nor registered dietician. I can share with you ideas that have worked for me (or people I know) that might help you achieve your goals. I strongly suggest you read books and consult with medical experts as necessary.)
The problem is that most people think of dieting as something you do temporarily. People decide to lose weight, go on a diet, reach their target goal weight, go back to their previous ways, and gain the weight back.
The word Diet comes from the Greek language and means "way of life". Every day that food enters your mouth, you are on a diet. People aren't on or off a diet, but rather switch from one diet to another. The trick is to find a healthy diet that you can live with the rest of your life, so your weight doesn't go up and down.
Most health experts agree that the [Western pattern diet], typical in the United States and other developed countries, is [certainly not healthy]. Washing down that bologna-and-cheese on white bread sandwich with a 44-ounce high-fructose soft drink hasn't served Americans well. This combination of processed meats, refined grains, dairy, and sugar-laden foods has shown to cause obesity and other health problems.
Physicians at Cornell University found that [men take better care of their cars than their bodies]. If you tell a guy that his car takes 12 gallons of high-octane gasoline, 5 quarts of 5W-30 oil, and a 50/50 mix of water and anti-freeze, he would totally understand what you mean.
But tell that same guy that his diet must consist of an appropriate ratio of complete proteins, monounsaturated fats, and carbs with a low glycemic index, and he will scratch his head. Aren't calories just calories?
Unlike a car, where the gasoline, oil and anti-freeze get poured into different openings into fixed metal containers, the human body takes in all of the things it needs in one opening, your mouth, and receives it into a stretchable container, your belly. While carbs are just converted to fuel, the proteins and fats have actual functions and bring building blocks that cannot be built from just carbs alone.
Carbs are found mostly in foods like fruits, grains and vegetables. Not all carbs are the same. Some break down quickly to glucose, the sugar molecule that represents fuel for the rest of your body. Others break down slowly. Consider a fireplace, you put a few pieces of newspaper or kindling, and the larger logs on top. The newspaper is easy to light, but burns quickly. The logs on the other hand burn slowly and give you hours of heat.
Eating the Western pattern diet is like filling your fireplace with newspaper, and having to re-light your fire over and over after all the newspaper burns out.
Proteins are the building blocks of your muscles and other internal organs. These are built from amino acids, and your body can't make them, you have to have them in your diet. Even if you lead a sedentary lifestyle, sit all day at a desk, then sit all evening in front of the television, your body needs to repair internal muscles and organs with proteins, so you need to eat proteins every day to replenish these amino acids.
Complete proteins, such as those in beef, eggs and fish, have all the amino acids represented. Plant-based proteins, like rice, beans, and wheat, are incomplete, lacking one or more of the amino acids you need.
Fats are needed to absorb fat-soluble vitamins, which are important for a variety of functions. Monounsaturated fats can be found in olive oil, nuts, and avocados. While many people feel the saturated fats in red meat and dairy are bad for your health, there are exceptions. Coconut milk is high in saturated fats, but good for you.
There is some dispute and controversy on exactly what is an ideal diet. This can be partly attributable to articles that report findings from observational studies, rather than from double-blind clinical studies. To understand the difference, I suggest you watch Tom Naughton present [Science for Smart People] in this amusing 46-minute video.
Over the past few years, I have tried out several different diets, to figure out which one is best for me. I'll save those details for my next post.
Well, it's that time of year again. While every corporate blogger waits for their employer to release last year's earning report, we are forced to find other things to write about that comply within [corporate "black-out" rules].
"Insanity is doing the same thing over and over again but expecting different results." -- Albert Einstein
In addition to being a technical consultant for IBM, I am also a certified yoga instructor with formal training. Back in 2004, I co-founded the Tucson Laughter Club, based on [Hasya yoga], a form of yoga that incorporates breathing, stretching and laughter exercises. The two jobs are actually similar, in which I am standing in front of a group of people, telling them what to do and how to do it.
January is the month where gyms and yoga classes are filled with new students who have made New Year's Resolutions. Every time I am asked "What should I do to lose weight, get fit, and sleep better?"
(Note: I am neither a medical doctor nor registered dietician. I can share with you ideas that have worked for me (or my yoga students) that might help you achieve your goals. I strongly suggest you read books and consult with medical experts as necessary.)
I always tell them the same answer. But first, I make them promise they won't share the secret with anyone, and that I will whisper it in their ear. After I get their nod of agreement, I whisper "Eat Less and Exercise More."
I get the same quizzical look every time. The response is typically "That's your big secret? Everyone knows that!" If that's true, why are nearly a third of all Americans obese, out-of-shape, and/or sleep-deprived? The answer is the knowing-doing gap.
While the book is focused on why businesses fail to achieve their goals, I think many of the principles apply to individuals trying to reach their health goals:
Understand "Why" before "How". People are quick to follow process and procedures, rather than understanding the underylying biology, chemistry, or physiology.
Knowing comes from doing and teaching others. Learning is best done by trying a lot things, learning from what works and what does not, thinking about what was learned, and trying again.
Actions speaks louder than words, thoughts, and elegant plans. Without taking some action, learning is more difficult and less efficient because it is not grounded in real experience. When I was in Japan, one of the employees told me their boss was NATO, which stood for "No Action, Talk Only!"
There is no doing without mistakes. In building a culture of action, one of the most critical elements is how you treat yourself when
things go wrong. Even well planned actions can go wrong. All learning involves some failure, something from which one can continue to learn.
Fear fosters knowing-doing gaps, so drive out fear. Do you fear making mistakes? Do you fear success? Do you fear people will make fun of you for trying something outside your comfort zone? Drive out that fear!
Measure what matters and what can help turn knowledge into action. Peter Drucker is often quoted as saying "If you can't measure it, you can't manage it!" The trick is to figure out which measurements lead to corrective actions.
If you have problems keeping any of your New Year's Resolutions, try to figure out why. Is it because you didn't know what to do? Or, more likely, you know what you needed to do, but didn't do it? Feel free to enter your comments below!
(What does this have to do with Storage? When IBM got back into networking in a big way, they had to decide whether to combine it with one of the existing groups, or form its own group. IBM decided to merge networking with storage, which makes sense since the primary purpose of most networks is to access or transmit information stored somewhere else.)
Last April, the Wharton School and the Institute for the Future convened a one-day [After Broadband] workshop in San Francisco, California, that brought together a group of leading technologists, entrepreneurs, academics and policymakers to explore the future of broadband over the next decade.