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Tony Pearson is a Master Inventor, Senior IT Architect and Event Content Manager for [IBM Systems for IBM Systems Technical University] events. With over 30 years with IBM Systems, Tony is frequent traveler, speaking to clients at events throughout the world.
Lloyd Dean is an IBM Senior Certified Executive IT Architect in Infrastructure Architecture. Lloyd has held numerous senior technical roles at IBM during his 19 plus years at IBM. Lloyd most recently has been leading efforts across the Communication/CSI Market as a senior Storage Solution Architect/CTS covering the Kansas City territory. In prior years Lloyd supported the industry accounts as a Storage Solution architect and prior to that as a Storage Software Solutions specialist during his time in the ATS organization.
Lloyd currently supports North America storage sales teams in his Storage Software Solution Architecture SME role in the Washington Systems Center team. His current focus is with IBM Cloud Private and he will be delivering and supporting sessions at Think2019, and Storage Technical University on the Value of IBM storage in this high value IBM solution a part of the IBM Cloud strategy. Lloyd maintains a Subject Matter Expert status across the IBM Spectrum Storage Software solutions. You can follow Lloyd on Twitter @ldean0558 and LinkedIn Lloyd Dean.
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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!
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.
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.
(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.