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Sunday, October 30, 2011

累了


就算全世界背叛你,我也会站在你的身边背叛全世界。

我累了,彻彻底底累了。虽然一直装得很坚强,但是虚伪的人类往往可以把你挫得一败涂地。
Degree life不是普通的容易,至于Actuarial Science,更加不容易。辛苦得熬过考试,不知道成绩会怎样。只能说很难,要比之前在Malaysia更加努力。但是在这里,真的很多事都提不起劲。天气很冷,颓废的我只想永远躲在被里面不要出来。

有一天晚上朋友约我们出去看戏,大家都说Real Steel好看所以毫不犹豫就选了这套戏。我的评价觉得还OK咯,不会再看第2次。总觉得Focus在机械的战斗不够多,看到不过瘾。


去了Tinsel Town USA,一张成人票USD6. 是这样的咯,虽然贵点但是没法啦。



然后再一天我们下Penn Square Mall去走走。照片带过。

SzeYi & me.

NingSze & SzeYi & me.

我在吃着我的AuntyAnn.

因为最近想要买手表嘛.有个Sales真的很厉害讲话,游说我买一个Burberry的手表来Match我的包包。一开始还反应不过来为什么她介绍我那款,后来才知道自己提着Burberry的包。傻了 == 不过我看中的是别的牌子的,现在存着钱先。

后来看中这双裸色的pumps.真的是我的心头好,设计师Marc Fisher的高跟鞋,TMD贵咯。不过走起来很稳不会磨脚。在考虑中。


忽略我的脸,只是说穿上去腿显得好长阿!不怪的男人都喜欢女人穿高跟鞋耶


恩,然后我们Apartment新添了吃饭桌。


恩,车终于转去我的名字了。


恩,受到了家人重Malaysia寄来的包裹。幸好过到海关,不然1.2k就飞走了。


恩,换了Snoopy床单。有家的味道,开始很想家。


恩,吃了肉骨茶。虽然煮到没有马来西亚的入味。但是在3度的温度下吃着热腾腾的肉骨茶真的是人生一大享受。


最后,babe和你们说声再见! 得空再更新。

Thursday, October 20, 2011

十月生活杂记

整个十月我都很忙。病了几次。天气开始转凉了,最低摄氏0度。重来没有在那么冷的环境下生活,看来真的要习惯一下。

话说十月头我心血来潮,在没有计划的情况下,买了个Burberry包包回家。很突然我也没什么用到,不可能我带着它去上课吧。但是我却很喜欢,出去走走的时候都会带上它。容量不大不小刚刚好,整个就是我的菜。现在真的很爱它。明年回国会再买个给姐姐和妈妈,我要全家人都用burberry ! 哈哈



然后Iphone 4S出了,美国这里卖真的很便宜啦。不要签合约2年的话我找到最便宜才$550.真的好便宜阿。可是我不想买啦,或许再等多1年看会出Iphone5吗。然后隔天看新闻知道Steve Jobs去世了,虽然他不是我的谁,可是我真的有难过。只能心怀感激谢谢你创造了Apple. 网上很多白痴的人share了个Iphone 4S和Samsung Galaxy 2比较摔在地上的video,然后就会说Iphone很balia因为就摔烂了。我很想问:你买电话来丢地上还是丢狗的吗?不是买来用的吗?这些都拿来比较那我建议你们买Nokia,真的。 个人意见,没针对任何人,你有本事的话就创造个比Iphone和Samsung更好的电话,不然就shut the fuck up. 不过我也update去ios 5了,不错用啦 :)

其实我都在忙买车的事情。要看车要选车要test drive真的忙到我喘不过气来。买了车还要去买Insurance还要把车换去我的名字。要谢谢朋友载我载上载下,帮我看车之类的。真的很感激你们啊。话说有天很够爽因为我终于驾了Audi,我的dream car叻,心花朵朵开。 Audi就是Audi,整个feel就是不一样的啦,很smooth很steady...谢谢Benjamin ~ 好想和家人移民过来这里,那样的话Audi就不是梦啦。一定买得起,马来西亚就是吃钱 == 最后买了Acura Legend, 很好驾因为马力3.6叻。比起之前我的车才1.3....hmmm. *话说这里的车少过马力2.8就不好驾了,我不清楚啦*

然后和朋友去Sumo Sushi吃sushi. 分量够大,吃到真的很饱。不错吃,但是因为室内比较暗所以照片不是很清楚那样。我点的是Ten Don,附上开胃沙拉和Miso Soup,超值的。



之后再去吃越南面,也是不错吃。汤的味道让我想起Bak Kut Teh,真的流口水。


然后昨天去考computer test,简单到一下子就做完然后pass了。接着就make appointment今天去考Driving Test啦。紧张到我真.....考官也很严格,一直说我over speed limit. ==  幸好之前买了车,虽然没有license但是我有偷偷practise啦 XD  最后Pass了我真的开心到要飞天,马上就去弄driving license. 然后回到家就驾车出去shopping一下了 ==


哦,昨晚知道Westlife将要解散了。真的很难过,还哭了。我真的很喜欢他们,重小学就听他们的歌到现在。Ipod里面大部分的英文歌都是他们的。不管这样我还是会支持你们,谢谢你们的陪伴。

hmm,暂时这样。明天去看戏阿!有车有license真的很幸福,不用搭巴士不用走路了。天气那么冷了再走路我可能就会晕倒在马路上 ··

Sunday, October 2, 2011

September end


Thinking to quit blogging now as I don't really have new things to update.
The life at here is basically same all the time, study-eat-sleep. Sometimes I just feel want to go back Malaysia so much. I miss home and FOOD especially. 

So September ended and I just passed the last 2 weeks of September with tons of assignment and exams. 3 exams just in freaking ONE day and each of them carry 20marks for entire grade of that subjects. Study hard for that and then my study desks will definitely looks like this :


I mentioned at the last post my skin suddenly pop out so many red dots and then they spread aggressively across  my face. I went to see a doctor and thank GOD now my face finally turn better. The first picture show just only half of my face, can you imagine how weird when my entire face full of all these dots ? Then slower turn better and the last picture was taken few days before.


So yeah I went to clinic to appoint a doctor for my face and my sleeping problem as well. Couldn't sleep for few days and my life just like a zombie. Have an insurance plan at here is definitely a smart choice,it saves a lot! really mean a lot ! it is so expensive for medical fees here. Unlike at Malaysia RM50 you already can appoint a doctor and get medicine. So,get my medicine at pharmacy and one of them suppose to cost me $50 but my insurance help me to pay $35, so I just paid $15 for it. Luckily ==


Went for grocery shopping every Friday and finally Halloween is around the corner ! The people enjoy this day and even in mall also has many fancy decoration about Halloween. Just some random snapshots :)


After those exams we finally rewarded ourselves with burger. People said MCD at here is very cheap but I don't think so. A normal lunch meal of Mc Chicken costs around $5.89=RM18 which totally expensive a lot if compare to Malaysia :( So we just went to another burger shop to have our lunch.


So this little set costs me $6.20=RM19, grrrr.


Besides that I go to fitness centre to exercise every day. Burn all the fats down I want to be slim! Can't believe I actually can do this. I am such a lazy bug when in Malaysia, no exercise at all. ==


Get my itune $100 credits as well. Since my Iphone cannot jailbreak yet so I already spent those credits in buying some really awesome apps :)


I want to get a watch since my watch spoilt when passed through the custom at Taipei-TaoYuan Airport. I don't know why the wrist band just broke when the watch came out from the machine. Ishh so frustrated that watch costs me few hundred d leh. Wondering whether those security broke my watch ==

Anyway, I found this DKNY watch and I want this !! my new target in wishing list.


Lastly, this is the super Noob me when I just woke up.


Bye, I know my blog is so dead now but I will still update. :)

Is Grass Fed Beef Really “Rich in Omega 3s?”

The subjects of n-6 and n-3 fatty acid (commonly referred to as Omega-6 and Omega-3 fatty acids) ratios, dietary fiber, salt, and anti-oxidants came up frequently during the Ancestral Health Symposium back in August. I was frankly surprised at the concern several presenters voiced about the last three. I thought they’d been fairly debunked, but apparently not. Perhaps I’ll discuss them in a future post. I’ve written before about the relative importance of grass-fed meat in our diet, and the overstated benefits of grass-fed vs. grain-fed beef. But this subject came up again recently on the Nutrition and Metabolism Society e-mail list, so I think it’s worth a re-visit.

Any discussion of n-6 and n-3 fatty acids in general, and in beef in particular, ought to include the following points: the strength of data suggesting their importance; the importance of the n-6:n-3 ratios; and the n-3 content of beef vs. other foodstuffs.

The literature discussing the benefits of n-3 fatty acids is replete with words like “associated,” and “linked.” Tom Naughton’s “Science for Smart People” presentation is a great introduction to interpreting these words and the importance of claims made with them. The following statement comes from a “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef” (Daley, et al. 2010):

“Danish physicians observed that Greenland Eskimos had an exceptionally low incidence of heart disease and arthritis despite the fact that they consumed a diet high in fat.”
Can you say “Greenland Paradox?” I doubt that was the only dietary difference. It would seem prudent to keep this in mind while we discuss the reduction in coronary heart disease, diabetes, obesity, depression, etc. that have been listed as beneficial effect of n-3 supplementation. In addition, evidence exists to suggest that concern about ingesting too much polyunsaturated fatty acids in general, and n-3 fatty acids in particular, is warranted.

Cordain, et al. reported the n-6:n-3 ratio in tissues from wild ruminants and compared them to values for beef that had been published previously. This paper was then referenced in a post on Science Blog from Purdue University:
"Both grass-fed steers and the wild ruminants have a ratio of omega-6 to omega-3 fatty acids slightly above two in meat. In other words, two parts omega-6 to one part omega-3," Watkins says. "That ratio is much lower than the ratios of 5-to-1 to 13-to-1 reported in previous studies for grain-fed steers."
However, the published range in n-6:n-3 ratios in “grass-fed” and “grain-fed” beef is far greater than that suggested in this paper, as shown in the data from eight papers presented in Table 1. Three of the studies cited in Table 1 having a lower ratio in grain-fed beef than the range stated by Cordain, et al.

Given that many variables (i.e. age of animal, sex, breed, tissue, management details) can affect the n-6:n-3 ratio, it is unwise to make blanket statements about what those ratios are. In addition, Garia, et al. demonstrated that some amount of grain can be fed to cattle without producing a high-value n-6:n-3 ratio in the beef.

Statistical significance does not necessarily equate to biological significance. It does not appear that we know enough to clearly state that these are important differences. Tom Naughton’s presentation, once again, makes this point. In addition, there appears to be a range in what the desirable range ought to be.

The World Health Organization recommends that polyunsaturated fats make up 3 - 7% of the energy in the diet. Some experts advise that one should consume a minimum of 3% of energy from omega-6 fatty acids and between 0.5% and 1% from omega-3. Research scientists recommend ratios varying from 5:1 to 10:1 omega-6 to omega-3. Other experts suggest a ratio of between 1:1 and 4:1 as being optimal. What are we getting? The current ratio in our diet is estimated to be 14:1 to 20:1 (from here).

Focusing on ratios instead of quantity can be misleading. A helpful list of n- 6 and n- 3 amounts in various foodstuffs is published here. Soybean oil has an n-6:n-3 ratio of 7.42, less than 4 of the ratio values for grain-fed beef presented in Table 1. But an ounce (28g) of soybean oil contains 14,361 mg of n-6 fatty acids, 21.5 times the amount contained in 4 ounces of raw grain-fed ground beef (668 mg n-6)! The n-6:n-3 ratio of roasted chicken leg meat is 9.53, essentially the same as listed for conventional ground beef. But one cup (140 g) contains 2,268 mg of n-6.

This same source states that grass fed ground beef contains 100 mg of n-3 per 4 ounces (raw). Considering that one 3.75 ounce (106 g) can of Vital Choice’s albacore solid white tuna (yes, tuna!) in extra virgin olive oil contains almost 3 grams (2,926 mg) of n-3 fatty acids it is, at best, an exaggeration to call grass fed beef a “rich” source of n-3 fatty acids. Even a comparison of grass fed ground beef with grain fed ground beef doesn’t justify the label: This same source shows only a 22 mg difference per 4 ounces of raw meat. What happens when the meat is cooked? A 4 ounce (cooked weight), pan-browned ground beef patty only contains 20 mg, so cooking loss appears to be significant.

Examining the data in these papers demonstrates the fact that beef, no matter how it’s produced, is not a rich source of n-3 fatty acids. And beef, not matter how it’s produced, is not a rich source of n- 6 fatty acids, either.

I want to emphasize that I’m focusing solely on the nutritional aspect of the beef, not on the issues of confined animal feeding operations, grain production, animal health, etc. I’m aware of these matters and I am NOT minimizing them. I celebrated my 55th birthday by presenting a poster at the Ancestral Health Symposium, but my celebratory birthday steak was postponed until the following morning. I pulled off the interstate and enjoyed a delicious steak and eggs breakfast. The very next thing I encountered as I got back on the highway was a large beef feedlot. The sight and smell were impressive, to say the least. Addressing these issues by exaggerating nutrient differences and their importance, however, is NOT a winning strategy. Instead, we might want to look at the monetary side.

It’s a good time to be a grass farmer – turning green grass into dollars, via a grazing ruminant. Today’s market has created a tremendous potential for income from the stocker business – buying beef calves and feeding them on pasture - gaining 200 – 300 lbs in 150 days or less - before selling them as feeder cattle. The following is from a Beef Magazine on-line article, which seems to be quoting this Oklahoma State University Extension Service publication:

"Heavy-feeder prices increased to new seasonal highs in early July and are still holding at remarkably strong levels," says Derrell Peel, Oklahoma State University Extension livestock marketing specialist. "The rollback between calf and feeder prices is very narrow; almost zero in some cases, resulting in very high stocker value of gain."

Peel offered this example for the first week of August: the Oklahoma combined auction price for Medium and Large #1 steers weighing 515 lbs. was $138.56/cwt.; it was $138.05/cwt. for steers weighing 727 lbs.

"This implies a value of gain of $1.37/lb. for 212 lbs. of gain," Peel says. For steers weighing 825 lbs., the price was $132.50/cwt., resulting in a value of gain of $1.22/lb. for 310 lbs. of gain."

For the record, value of gain is defined as the gross sale price of a head of cattle minus the gross purchase price, divided by the pounds of gain. High calf and feeder prices, and the narrow price rollback, magnify the current opportunity.

"There is more incentive than there has ever been to grow and manage forage," Peel emphasizes. "Wheat pasture prospects in the southern Great Plains appear very poor at this point but the market is clearly encouraging somebody, somewhere, that has forage to put stocker gains on feeder cattle.

"The feeder cattle price structure will continue to offer high value of gain as a market incentive to add weight to cattle prior to feedlot placement. Stocker margins will generally be attractive for stocker production over a wide range of beginning and ending weights and total weight gain."

So, once again, there are valid reasons for eating grass fed beef – including the taste! But promoting grass fed beef because of its n-6:n-3 ratio is, at best, misleading. Beef, regardless of how it is fed, in not a “rich” source of n-3 or n-6 fatty acids. If you want more n-3 fatty acids in your diet, eat fatty fish and/or take a supplement. If you want less n-6 fatty acids in your diet, cut the grains and vegetable oils.

References:

Cordain, L., B.A. Watkins, G.L. Florant, M. Kelher, L. Rogers, Y Li. 2002. Fatty acid analysis of wild ruminant tissues: evolutionary implications for reducing diet-related chronic disease. European Journal of Clinical Nutrition 56, 181–191



Daley, C.A., A. Abbott, P.S. Doyle, G.A. Nader, S. Larson. 2010. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal 9:10


Descalzo, A., E.M. Insani, A. Biolatto, A.M. Sancho, P.T. Garcia, N.A. Pensel. 2005. Influence of pasture or grain-based diets supplemented with vitamin E on antioxidant/oxidative balance of Argentine beef. Meat Science 70:35-44.


Garcia, P.T., N.A. Pensel, A.M. Sancho, N.J. Latimori, A.M. Kloster, M.A. Amigone, J.J. Casal. 2008. Beef lipids in relation to animal breed and nutrition in Argentina. Meat Science 79:500-8.


Leheska, J.M., L.D. Thompson, J.C. Howe, E. Hentges, J. Boyce, J.C. Brooks, B. Shriver, L. Hoover, M.F. Miller. 2008. Effects of conventional and grass-feeding systems on the nutrient composition of beef. Journal Animal Science 86:3575-85.


Nuernberg, K., D. Dannenberger, G. Nuernberg, K. Ender, J. Voigt, N.D. Scollan, J.D. Wood, G.R. Nute, R.I. Richardson. 2005. Effect of a grass-based and a concentrate feeding system on meat quality characteristics and fatty acid composition of longissimus muscle in different cattle breeds. Livestock Production Science 94:137-47.


Ponnampalam, E.N., N.J. Mann, A.J. Sinclair. 2006. Effect of feeding systems on omega-3 fatty acids, conjugated linoleic acid and trans fatty acids in Australian beef cuts, potential impact on human health. Asia Pacific Journal of Clinical Nutrition 15(1):21-9.


Realini, C.E., S.K. Duckett, G.W. Brito, M.D. Rizza, D. De Mattos. 2004. Effect of pasture vs. concentrate feeding with or without antioxidants on carcass characteristics, fatty acid composition, and quality of Uruguayan beef. Meat Science 66:567-77.


S. K. Duckett, J. P. S. Neel, J. P. Fontenot and W. M. Clapham. 2009. Effects of winter stocker growth rate and finishing system on: III. Tissue proximate, fatty acid, vitamin, and cholesterol content. Journal Animal Science 87:2961-2970.

Saturday, October 1, 2011

Install and Play Counter Strike on linux


This article teaches you how to install, run and play Counter Strike on Ubuntu.
Counter Strike

Counter Strike

1. If you don’t have Wine installed, first fire up your terminal and install it using the command below:
sudo apt-get install wine

2. Download the tahoma font, needed for steam to function:
wget www.rzs.rs.ba/Fontovi/Tahoma.TTF

3. Move the font to the wine font directory:
mv Tahoma.TTF ~/.wine/drive_c/windows/fonts/

please don't leech the article if so use your url it 
4. Install Steam:

a. If you have SteamInstall.exe donwloaded, enter the following command to install it:

wine SteamInstall.exe

b. If you have SteamInstall.msi donwloaded, enter the following command to install it:

wine msiexec /i SteamInstall.msi

5. Install Half-Life 2 from the CD
wine msiexec /i /path/to/HL2/steam.msi

6. Login
WINEDEBUG="fixme-all" wine Steam

If you can’t type in your login, just right-click on the Login edit control in the Steam button and then left-click on it again to make the menu disappear. Yahoo! You can type your login now.

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