May 20, 2013

Habey USA Introduces EMB-3500 ARM-based Nano-ITX Motherboard

Habey USA announced their EMB-3500 ARM based Nano-ITX motherboard. The new embedded board features 13 COM ports, USB ports, multiple video output options, SATA port, SD card slot and 4GB onboard NAND storage. The Habey EMB-3500 replaces the MITX-6500 board at half the size with the same number of COM ports. The EMB-3500 motherboard is ideal for touchscreen applications for kiosks, self-service terminals, and digital signage.

Habey EMB-3500 Embedded Board Features
  • ARM Based Nano-ITX Form Factor
  • Low Power Freescale ARM Cortex A9 i.MX 6 Series
  • Onboard 1GB DDR3 RAM and 4GB iNAND flash
  • HDMI+ VGA+ LVDS, Independent Multi-Display
  • 13 Serial Ports
  • Gigabit Ethernet
  • Onboard USB-WiFi option and 3G capability
  • Native Support for Android 4 and Linux OS
  • Integrated 3D Graphics and 1080p Encoding/Decoding
  • 120mm x 120mm
The EMB-3500 is a motherboard with an ARM based Freescale Cortex A9 i.MX6 1GHz Solo, Dual, or Quad Core processor and has a 1GB DDR3 RAM and NAND flash. The ARM based board supports 1x dual channel 24bit LVDS,1x HDMI, 1x VGA port, 2x Gigabit LAN, 2x CAN, 1x SATA2, 12x RS-232, 1x 485/232, 5x USB 2.0, 1x USB (OTG), up to 40pin GPIO interface, and can be extended camera module.

More info: Habey EMB-3500 Embedded Board (pdf)

Korenix JetCard 2215 Booster PoE Switch Universal PCI Card

The Korenix JetCard 2215 is a 12~24V Booster PoE Switch Universal PCI card for providing power through Ethernet to IPC devices. JetCard 2215 features 4 PoE ports, patented 24V PoE technology (24V to 48V power booster), easy-to-install drivers, and -20~70°C operating temperature range. The UPCI switch board works as an embedded video server, assuring the high performance and reliable data transmission to complex networking systems in severe industrial environments. The Korenix JetCard 2215 PCI card is ideal for embedded surveillance applications in transportation systems.

Korenix JetCard 2215 Features
  • 5 RJ45 ports Ethernet Switch with 4-port PoE support
  • 5 RJ45 ports are available for IPC to function as Industrial Ethernet Switch without the need of additional Ethernet device. In addition, the 4 PoE ports on the new device provide easy installation and significantly reduce installation and maintaining costs of the total networking solution.
  • Exclusive 12~24V booster for 48V PoE
  • JetCard 2215 is equipped with one on-board 12-24VDC power input module to deliver power to PCI card systems. IPC providers can then benefit from its boosting functionality by receiving 48V power output, which can be used in embedded devices to make the deployment of standard IEEE 802.3af PoE IP cameras feasible on bus, railcar, ship, or any factory automation sites.
  • Reliable detection and connection with Auto MDI/MDI-X
  • The new Korenix PoE switch UPCI card automatically determines whether or not it needs to interchange cable sense between pairs, so that the external crossover cable is not required. If the JetCard 2215 interoperates with a device that cannot automatically correct for crossover, the device makes the necessary adjustment prior to commencing auto-negotiation.
  • Wide operating temperature
  • JetCard 2215 supports -20~70°C wide operating temperature range for providing stable and efficient communication under harsh environmental conditions.

More info: Korenix Technology

Quad-Port Realtek RTL8100C 10/100 Ethernet PCI Card

The P811B-4R is a perfect quad or 4 port Ethernet card for a router or a server, to implement an embedded VPN, firewall or router requiring only one PCI slot. It has one (1) built-in miniPCI slots, sharing with the 4 LAN ports. Wireless capability can be easily expanded with 802.11b/g/a miniPCI adapters.


Specifications
  • PCI bridge chipset: PLX PCI 6152 33BC 33MHz/32bit PCI bridge
  • Compliant to PCI-2.2 standard
  • Four (4) RJ-45 LAN ports on board based Realtek RLT8100C 10T/100T . (Recognized as four independent Ethernet ports)
    • Supports 10Mb/s and 100Mb/s Fast Ethernet
    • IEEE 802.3 10BaseT, IEEE 802.3u 100BaseTX Fast Ethernet
    • Supports Full Duplex Flow Control (IEEE 802.3x)
    • Supports Wake On LAN (PME) function
    • Supports PXE and RPL boot function depending on the main board's BIOS support
  • One (1) miniPCI sockets support Type IIIB only and share with 4th LAN Port. Note: If the miniPCI is used, the corresponding Ethernet port must be disabled.

Requirements

  • A computer running Linux with the following recommendations:
    1. 400Mhz x86 compatible CPU
    2. 128M RAM
  • PCI slots.
    1. 1 x PCI slot for the main quad-port LAN board (5V)
  • Configurations (jumper setting):
    1. Four (4) Ethernet ports.
      • J1 OFF, J2 ON, J3 OFF, J4 ON
    2. Three (3) Ethernet ports, one (1) MiniPCI
      • J1 ON, J2 OFF, J3 OFF, J4 ON (MiniPCI1 enabled, LAN4 disabled)

P811B-4R Quad-Port Realtek RTL8100C 10/100 Ethernet PCI Card Manual pdf, additional info you can find it here.



Asound 4-Port 10/100Mbps PCI Nway Switch Ethernet Router Card

Asound 4-Port 10/100Mbps PCI Router Card

This space-saving internal router card not only provides Ethernet connectivity, it also allows sharing a connection directly with three other computers -- more by connecting switches to the router!


The auto-sensing, auto-negotiating ports can be used in 10baseT or 100baseTX networks, and can act as uplink or normal ports. The included software allows one to manage who can access your network, keeping the hackers out! Share broadband Internet connection, whether it is cable, DSL, DirectPC, or some other solution, with all the computers in a single network by simply adding one card!


Specifications
  • Interface Type: PCI 4-Port Internal Switch Card
  • Ports: 4
  • Wake On LAN: Yes
  • Data Rate:
    • 10Mbps
    • 100Mbps
    • Auto-Sensing Capable
  • Platform Support: Microsoft Windows Systems
  • Standards:
    • ACPI
    • PCI power management Ver. 1.1 compliant
A Closer Look


Features include
  • Connects multiple computers to a broadband connection
  • Advanced Network Address Translation (NAT)
  • Built in DHCP server
  • 10/100 PCI Ethernet adapter
  • Four auto-sensing, auto-negotiating 10/100 RJ-45 Ethernet ports
  • Acts as a 4-port switching hub, allowing all ports full bandwidth
  • Ports can be used as standard or uplink ports
  • 802.3, 802.3u, 802.3x compliant
  • 2048 MAC address table
  • Supports store and forward architecture
  • PCI 2.2 specification compliant
  • ACPI 1.1 compliant
  • Supports PC 99 Wake-On-LAN
  • Supports Boot ROM
  • Access control to manage users on network
  • Includes Internet Gateway software w/built-in firewall for network management
What's Included
  • 4-Port PCI NWay Switch Card
  • CD-ROM with Gateway Software for router function

May 19, 2013

Understanding the PCI-X; Not to be confused with PCI Express

PCI-X, short for Peripheral Component Interconnect eXtended, is a computer bus and expansion card standard that enhances the 32-bit PCI Local Bus for higher bandwidth demanded by servers. It is a double-wide version of PCI, running at up to four times the clock speed, but is otherwise similar in electrical implementation and uses the same protocol. It has been replaced in modern designs by the similar-sounding PCI Express (officially abbreviated as PCIe), with a completely different connector and a very different logical design, being a single narrow but fast serial connection instead of a number of slower connections in parallel.

Background

PCI-X was developed jointly by IBM, HP, and Compaq and submitted for approval in 1998. It was an effort to codify proprietary server extensions to the PCI local bus to address several shortcomings in PCI, and increase performance of high bandwidth devices, such as Gigabit Ethernet, Fibre Channel, and Ultra3 SCSI cards, and allow processors to be interconnected in clusters.


In PCI, a transaction that cannot be completed immediately is postponed by either the target or the initiator issuing retry-cycles, during which no other agents can use the PCI bus. Since PCI lacks a split-response mechanism to permit the target to return data at a later time, the bus remains occupied by the target issuing retry-cycles until the read data is ready. In PCI-X, after the master issues the request, it disconnects from the PCI bus, allowing other agents to use the bus. The split-response containing the requested data is generated only when the target is ready to return all of the requested data. Split-responses increase bus efficiency by eliminating retry-cycles, during which no data can be transferred across the bus.

PCI also suffered from the relative scarcity of unique interrupt lines. With only 4 interrupt lines (INTA/B/C/D), systems with many PCI devices require multiple functions to share an interrupt line, complicating host-side interrupt-handling. PCI-X added Message Signaled Interrupts, an interrupt system using writes to host-memory. In MSI-mode, the function's interrupt is not signaled by asserting an INTx line. Instead, the function performs a memory-write to a system-configured region in host-memory. Since the content and address are configured on a per-function basis, MSI-mode interrupts are dedicated instead of shared. A PCI-X system allows both MSI-mode interrupts and legacy INTx interrupts to be used simultaneously (though not by the same function.)

The lack of registered I/Os limited PCI to a maximum frequency of 66 MHz. PCI-X I/Os are registered to the PCI clock, usually through means of a PLL to actively control I/O delay the bus pins. The improvement in setup time allows an increase in frequency to 133 MHz.

Some devices, most notably Gigabit Ethernet cards, SCSI controllers (Fibre Channel and Ultra320), and cluster interconnects could by themselves saturate the PCI bus's 133 MB/s bandwidth. Ports using a bus speed doubled to 66 MHz and a bus width doubled to 64 bits (with the pin count increased to 184 from 124), in combination or not, have been implemented. These extensions were loosely supported as optional parts of the PCI 2.x standards, but device compatibility beyond the basic 133 MB/s continued to be difficult.

Developers eventually used the combined 64-bit and 66-MHz extension as a foundation, and, anticipating future needs, established 66-MHz and 133-MHz variants with a maximum bandwidth of 532 MB/s and 1064 MB/s respectively. The joint result was submitted as PCI-X to the PCI Special Interest Group (Special Interest Group of the Association for Computing Machinery). Subsequent approval made it an open standard adoptable by all computer developers. The PCI SIG controls technical support, training, and compliance testing for PCI-X. IBM, Intel, Microelectronics, and Mylex were to develop supporting chipsets. 3Com and Adaptec were to develop compatible peripherals. To accelerate PCI-X adoption by the industry, Compaq offered PCI-X development tools at their Web site. All major chip makers generally now have or have had some variant of PCI-X in their product lines.

Technical description

Dual Port Network Card for Single PCI-X slot to save on PCI-X slots and use the full potential of the PCI-X 64-bit bus

PCI-X revised the conventional PCI standard by doubling the maximum clock speed (from 66 MHz to 133 MHz)[1] and hence the amount of data exchanged between the computer processor and peripherals. Conventional PCI supports up to 64 bits at 66 MHz (though anything above 32 bits at 33 MHz is seen only in high-end systems) and additional bus standards move 32 bits at 66 MHz or 64 bits at 33 MHz. The theoretical maximum amount of data exchanged between the processor and peripherals with PCI-X is 1.06 GB/s, compared to 133 MB/s with standard PCI. PCI-X also improves the fault tolerance of PCI, allowing, for example, faulty cards to be reinitialized or taken offline.

The two most fundamental changes are:
  • The shortest time between a signal appearing on the PCI bus and a response to that signal occurring on the bus has been extended to 2 cycles, rather than 1. This allows much faster clock rates, but causes many protocol changes:
    • The ability of the conventional PCI bus protocol to insert wait states on any cycle based on the IRDY# and TRDY# signals has been deleted; PCI-X only allows bursts to be interrupted at 128-byte boundaries.
    • The initiator must deassert FRAME# two cycles before the end of the transaction.
    • The initiator may not insert wait states. The target may, but only before any data is transferred, and wait states for writes are limited to multiples of 2 clock cycles.
    • Likewise, the length of a burst is decided before it begins; it may not be halted on an arbitrary cycle using the FRAME# and STOP# signals.
    • Subtractive decode DEVSEL# takes place two cycles after the "slow DEVSEL#" cycle rather than on the next cycle.
  • After the address phase (and before any device has responded with DEVSEL#), there is an additional 1-cycle "attribute phase", during which 36 additional bits (both AD and C/BE# lines are used) of information about the operation are transmitted. These include 16 bits of requester identification (PCI bus, device and function number), 12 bits of burst length, 5 bits of tag (for associating split transactions), and 3 bits of additional status.
Versions

3.3v and 5v keying of 64-bit PCI cards (both PCI and PCI-X). While most 64-bit PCI-X slots are 5v and are backward compatible with common 32-bit 5v PCI cards, a number of 64-bit PCI-X slots are 3.3v and will not accept 5v cards, by far the most common voltage for 32-bit PCI cards

All PCI-X cards or slots have a 64-bit implementation and vary as follows:
  • Cards
    • 66 MHz (added in Rev. 1.0)
    • 100 MHz (implemented by a 133 MHz adapter on some servers)
    • 133 MHz (added in Rev. 1.0)
    • 266 MHz (added in Rev. 2.0)
    • 533 MHz (added in Rev. 2.0)
  • Slots
    • 66 MHz (can be found on older servers)
    • 133 MHz (most common on modern servers)
    • 266 MHz (rare, being replaced by PCI-e)
    • 533 MHz (rare, being replaced by PCI-e)
Mixing of 32-bit and 64-bit PCI cards in different width slots

Most 32-bit PCI cards will function properly in 64-bit PCI-X slots, but the bus speed will be limited to the clock frequency of the slowest card, an inherent limitation of PCI's shared bus topology. For example, when a PCI 2.3, 66-MHz peripheral is installed into a PCI-X bus capable of 133 MHz, the entire bus backplane will be limited to 66 MHz. To get around this limitation, many motherboards have multiple PCI/PCI-X buses, with one bus intended for use with high-speed PCI-X peripherals, and the other bus intended for general-purpose peripherals.

Many 64-bit PCI-X cards are designed to work in 32-bit mode if inserted in shorter 32-bit connectors, with some loss of speed. An example of this is the Adaptec 29160 64-bit SCSI interface card. However some 64-bit PCI-X cards do not work in standard 32-bit PCI slots.

Installing a 64-bit PCI-X card in a 32-bit slot will leave the 64-bit portion of the card edge connector not connected and overhanging, which requires that there be no motherboard components positioned so as to mechanically obstruct the overhanging portion of the card edge connector.

PCI-X 2.0

In 2003, the PCI SIG ratified PCI-X 2.0. It adds 266-MHz and 533-MHz variants, yielding roughly 2.15 GB/s and 4.3 GB/s throughput, respectively. PCI-X 2.0 makes additional protocol revisions that are designed to help system reliability and add Error-correcting codes to the bus to avoid re-sends. To deal with one of the most common complaints of the PCI-X form factor, the 184-pin connector, 16-bit ports were developed to allow PCI-X to be used in devices with tight space constraints. Similar to PCI-Express, PtP functions were added to allow for devices on the bus to talk to each other without burdening the CPU or bus controller.


Despite the various theoretical advantages of PCI-X 2.0 and its backward compatibility with PCI-X and PCI devices, it has not been implemented on a large scale (as of 2008). This lack of implementation primarily is because hardware vendors have chosen to integrate PCI Express instead.

Confusion with PCI-Express

PCI-X is often confused by name with similar-sounding PCI Express, commonly abbreviated as PCI-E or PCIe, although the cards themselves are totally incompatible and look different. While they are both high-speed computer buses for internal peripherals, they differ in many ways. The first is that PCI-X is a 64-bit parallel interface that is backward compatible with 32-bit PCI devices. PCIe is a serial point-to-point connection with a different physical interface that was designed to supersede both PCI and PCI-X.


PCI-X and standard PCI buses may run on a PCIe bridge, similar to the way ISA buses ran on standard PCI buses in some computers. PCIe also matches PCI-X and even PCI-X 2.0 in maximum bandwidth. PCIe 1.0 x1 offers 250 MB/s in each direction, and up to 32 lanes (x32) is currently supported, giving a maximum of 8 GB/s in each direction.

PCI-X has technological and economical disadvantages compared to PCI Express. The 64-bit parallel interface requires difficult trace routing, because, as with all parallel interfaces, the signals from the bus must arrive simultaneously or within a very short window, and noise from adjacent slots may cause interference. The serial interface of PCIe suffers fewer such problems and therefore does not require such complex and expensive designs. PCI-X buses, like standard PCI, are half-duplex bidirectional, whereas PCIe buses are full-duplex bidirectional. PCI-X buses run only as fast as the slowest device, whereas PCIe devices are able to independently negotiate the bus speed. Also, PCI-X slots are longer than PCIe 1x through PCIe 16x, which makes it impossible to make short cards for PCI-X. PCI-X slots take quite a bit of space on motherboards, which can be a problem for ATX and smaller form factors. -Wikipedia

HP J8156A ProCurve 700wl 10/100Mbps Quad Port Ethernet Module

Hewlett-Packard takes great care of its customers and provides them with quick and efficient solutions in various areas including connectivity. HP offers its adapters that will help you to make all the required connections without any hassle. This module requires OS code version G.05.xx or later to be installed in the switch.


The HP ProCurve 700wl Secure Access series provides campus-wide security with support for seamless roaming across the physical network. Wireless access is precisely controlled for user; by location; and even by time of day making the wireless network as secure as the wired network. This simplified and centralized management allows administrators to apply network access policies appropriately

Specifications

Connectivity Media
Category 5 or higher STP/UTP 10/100Base-TX
Frequency Band
Type: 10Base-T: Category 3 (or better), 100 ohm; differential unshielded twisted pair (UTP) or shielded twisted pair (STP), complying with IEEE 802.3 Type 10Base-T specifications 100Base-TX: Category 5 (or better), 100 ohm; differential unshielded twisted pair (UTP) or shielded twisted pair (STP), complying with IEEE 802.3u 100Base-TX
Product Line
ProCurve
Management
Not Applicable
Distance Support
328.08 ft Category 5 or higher STP/UTP
Brand Name
HP
Product Series
700wl
Interfaces/Ports Details
4 x RJ-45 10/100Base-TX LAN

HP J8156A ProCurve 700wl 10/100Mbps Quad Port Ethernet Module full specs official website.

Management and Configuration Guide pdf

Top 10 CCIE Routing and Switching Books

This top 10 CCIE Routing and Switching books list is a bit of a deviation from the Cisco recommended list. It is made up mainly of books recommended by Brian Dennis on the last CCIE bootcamp I attended in London this month. Books II own and some from the CCIE recommended reading list. Most of the books are vendor independent and go into explaining the technology itself rather than Cisco’s implementation of it. If you understand the technology and what it is trying to do, any vendors implementation is just commands which can easily be learnt. If you buy any of the books by clicking through on this page I get a few pennies which helps towards the running cost of this site.

1. OSPF – Anatomy of an Internet Routing Protocol

This was one of the first books I bought after all the Cisco Press titles that Cisco reccomend, it is written by John T Moy than man who wrote the RFC for OSPF. The book is a very interesting read and certainly not as dry as the RFC. Anyone serious about networking and passing the CCIE or anyone working with OSPF should read this book.

2. QOS Enabled Networks

A brilliant book on QOS, this book does not contain any commands at all it is purely about the theory of QOS and what is does and how it does it. The book is written by two Juniper engineers but describes QOS brilliantly. This book was recommended to me as the best book on QOS. It is only 200 pages long and can easily be read in a weekend but the content is amazing.

3. MPLS Enabled Applications

Another brilliant vendor independant book, which goes into the theory of MPLS and how and why it does what it does, again there is not much configuration in this book, but what you learn is exactly how MPLS works.

4. CCIE Routing and Switching Certification guide

This book is one of the Ciscopress books I do like, it contains most of what you need to know to pass the written exam. It covers all the topics on the blueprint so you know what you are up against. The topics also map very well to the lab exam. I would not say this book is all you need to pass the written but most of the information is there.

5. Routing TCP/IP: v. 1 (CCIE Professional Development Routing TCP/IP)

Considered by many to be the ultimate book on networking, it is all in here. This is certainly one of the books that you should read. It is excellent preparation for the written and lab exam. Jeff Doyle has written the book very well and it is easy to read and not too heavy going, it covers internal routing protocols and it is the first of two books, the second being Vol II which covers BGP in great depth and Multicast.

6. Routing TCP/IP (CCIE Professional Development): Volume 2

Routing TCP/IP, Volume II, expands upon the central theme of Volume I: scalability and management of network growth. Volume II moves beyond the interior gateway protocols covered in Volume I to examine both inter-autonomous system routing and more exotic routing issues such as multicasting and IPv6. This second volume follows the same informational structure used effectively in Volume I: discussing the topic fundamentals, following up with a series of configuration examples designed to show the concept in a real-world environment, and relying on tested troubleshooting measures to resolve any problems that might arise. 

This book helps you accomplish more than earning the highly valued CCIE number after your name; it also helps you develop the knowledge and skills that are essential to perform your job at an expert level. Whether you are pursuing CCIE certification, need to review for your CCIE recertification exam, or are just looking for expert-level advice on advanced routing issues, Routing TCP/IP, Volume II, helps you understand foundation concepts and apply best practice techniques for effective network growth and management.

7. Internetworking with TCP/IP: v. 1: Principles, Protocols and Architecture

This best-selling, conceptual introduction to TCP/IP internetworking protocols interweaves a clear discussion of fundamentals with the latest technologies. Leading author Doug Comer covers layering and shows how all protocols in the TCP/IP suite fit into the five-layer model. With a new focus on CIDR addressing, this revision addresses MPLS and IP switching technology, traffic scheduling and VOIP.

8. Routing Bits – www.routing-bits.com

Written by Ruhann CCIE x2 (R&S and SP) this book is a downloadable pdf of study notes written by Ruhann when he was studying for his CCIE’s. They are constantly updated and available to purchase from his site. The price tag of $98 is definatley worth it for the amount of effort that he puts into them. I have my copy on my ipad and it takes the form of some simple notes you can just dive into and it runs through all the basic commands and what each one does. A great study aid which a lot of CCIE’s have credited to helping with their success in passing the lab exam.

http://routing-bits.com/handbook-for-rs/

9. IPv6: Theory, Protocol, and Practice, 2nd Edition

The second edition of IPv6: Theory, Protocol, and Practice guides readers through implemetation and deployment of IPv6. The Theory section takes a close, unbiased look at why so much time and effort has been expended on revising IPv4. In the Protocol section is a comprehensive review of the specifics of IPv6 and related protocols. Finally, the Practice section provides hands-on explanations of how to roll out IPv6 support and services.

This completely rewritten edition offers updated and comprehensive coverage of important topics including router and server configuration, security, the impact of IPv6 on mobile networks, and evaluating the impact of IPv6-enabled networks globally. Pete Loshin’s famously lucid explanations benefit readers at every turn, making Ipv6: Theory, Protocol, and Practice the best way for a large diverse audience to get up to speed on this groundbreaking technology.

10. Developing IP Multicast IP Networks

One of the Cisco press books that is actually pretty good.
  • Clear explanations of the concepts and underlying mechanisms of IP multicasting, from the fundamentals to advanced design techniques
  • Concepts and techniques are reinforced through real-world network examples, each clearly illustrated in a step-by-step manner with detailed drawings
  • Detailed coverage of PIM State Rules that govern Cisco router behavior
  • In-depth information on IP multicast addressing, distribution trees, and multicast routing protocols
  • Discussions of the common multimedia applications and how to deploy them

How to build a CCIE rack with GNS3 / dynamips

This is a Do-It-Yourself choosing and building my own hardware for CCIE rack with GNS3 Dynamips. First what I need is an affordable cheap motherboard that has with at least three (3) standard PCI for the quad Ethernet adapter or the NIC (network interface controller card) that is were to be seat.


Here's what I got an ASRock M3A770DE motherboard that solved my requirement for my three (3) quad Ethernet adapter, you can see specs here. It is quite cheap with about 60$ and it has everything I need for my server.


My CPU an AMD Phenom II X4 965 Black Edition 3.4Ghz Socket AM3, HyperTransport 3.0, FSB 2,000MHz, L2 cache 2,048kB, L3 cache 6MB, TPD 140W.


I decided to optimized the performance for virtualization to have at least 8GB of RAM and have chosen the DDR3 1600 found this G.Skill an 8GB kit (4GB x 2).


Club 3D graphic card with Radeon HD 5450 chipset with 2GB DDR3 PCI Express 2.0 x16, it's 650 MHz Graphics clock frequency.


So, finally I found a quad port NIC from eBay a D-Link DFE-580TX that is more cheap than other server Ethernet adapter.


After I overview all the parts that is needed for my GNS3 Dynamips server, I then now can start building it and put all these part inside the box.














Identify Low Potassium; Boost it Quickly and Deliciously

Potassium is a vital electrolyte that functions at the cellular level to enable your muscles to perform. Low potassium can create problems with muscles, nerves, and heart function. Athletes, adults, and children outside in the summer heat need to be especially aware of their electrolyte levels, especially potassium. Regular heart function is dependent on adequate levels of potassium.


Low potassium is called hypokalemia. 3.5 to 5.5 is considered the normal threshold for potassium levels. Excesses of potassium are eliminated in urine. Low potassium should be identified and addressed to prevent heart problems and regulate blood pressure.

Signs that your potassium may be low include general feelings of weakness or fatigue. Arm and leg muscle fatigue, aches, and drawing of the hands, feet, or legs (commonly known as a "Charlie horse") are generally a good predictor of low potassium. Numbness and tingling in your extremities and heart palpitations are additional common symptoms of low potassium. Less known symptoms include abdominal cramping, nausea, vomiting, constipation, excessive thirst, excessive urination, and uncharacteristic psychological behavior.

Because the symptoms of low potassium are very general and can be indicators of other illnesses, the best thing to do is have your potassium levels checked by a doctor or clinic. Potassium levels are checked through a blood test or EKG.

Dangerously low potassium levels will be treated by your doctor with potassium infusions or pills.

Those who work out hard, work up a sweat, take laxatives, diuretics, or herbal supplements need to be aware that each of these may contribute to low potassium levels.

Increasing your potassium level at home may not be as difficult as you think. Make foods high in potassium a part of your daily diet. Bananas are the first fruit that comes to mind when thinking of potassium supplements, but tomatoes, cantaloupe, watermelon, oranges and peaches are also good sources of potassium.

Use about a cup and a half of sherbet, vanilla ice cream, or frozen yogurt to combine high potassium fruits into a delicious smoothie. Three bananas and a cup and a half or cup of frozen desert, with a dash of banana flavoring makes a delicious, potassium rich fruit smoothie. Add a cup of ice and blend the ingredients to your desired consistency and enjoy your potassium rich smoothie.

The same can be done with oranges, peaches, or a combination of any of the fruits listed above.

Adding a watermelon slices to your lunch plate will also give your potassium a boost.

Another good source of potassium is diet drinks like SlimFast and Ensure. When using these drinks for potassium supplement it is not recommended that they be used for meal replacements. You can drink supplemental diet drinks cold out of the fridge, or tinker with them a little to make them a little more appetizing.

Try chilling a SlimFast in the freezer until it is almost frozen. Take it out and shake it well and you will find that you have a SlimFast milkshake. Some people find this more appetizing than drinking plain liquid SlimFast. An alternative is to add your potassium enriched diet supplement to the blender with a cup or two of ice. You have an instant, healthy frozen drink to sip by the pool.

You may also play with the fruits mentioned above and incorporate potassium rich fruits into fruit salad, congealed salads, or grill fruit pieces with your steak or chicken and give to give your meat delightful tropical flavor and a healthy dose of calcium.

Facebook Censors Photo After Mistaking Elbow for Breast

In the wake of recent breastfeeding photo controversies, the (NSFW) blog Theories of the deep understanding of things decided to test Facebook's terms of service and censorship policies by posting a photo of a bathing woman to its Facebook page.


The grainy photo features a blond woman in a bathtub flashing a single pink elbow, which could look like a breast at first glance. It was posted last Saturday with the caption, "Once again, testing Facebook alertness." Facebook moderators must have taken only a cursory look at the photo because they removed the post less than 24 hours later on Sunday.

"FB moderators can't tell an elbow from a dangerous, filthy, uncanny and violent female breast. No questions were asked the and the post is down. Imagine our surprise," TOTDUOT wrote after the post was taken down.

According to the Daily Mail, workers in Morocco and other countries are paid $1 an hour to moderate Facebook pages and remove any content that might violate its policies. When Facebook realized they had censored an elbow, they promptly reinstated the photo. They issued this apology to HuffPostUK: “This photo does not violate our content standards and we have already restored the photo. We made a mistake removing the picture and apologised to the page admin.”

Article 3, Section 7 of Facebook's Statement of Rights and Responsibilities states that users "will not post content that: is hate speech, threatening, or pornographic; incites violence; or contains nudity or graphic or gratuitous violence."

How Angelina Jolie was duped by cancer doctors into self mutilation for breast cancer she never had

In a New York Times op-ed explaining her decision to have both of her breasts surgically removed even though she doesn't have breast cancer, Angelina Jolie cited risk numbers as key to her decision. She said that doctors told her she had an "87% risk of breast cancer." Her solution? Undergo three months of surgical procedures and have her breasts cut out.


Problem solved, right? With her breasts removed, she says her risk of breast cancer is now reduced to a mere 5 percent. The same bizarre logic can also be applied to men who cut off their testicles to "prevent testicular cancer" or people who cut out their colons to "prevent colorectal cancer." But that would be insane, so nobody does that, because one of the most basic principles of medicine is that you don't subject patients to the considerable risks and costs of surgery and anesthesia to remove organs that have no disease!

But the really sad part about all this is that Angelina Jolie was lied to. She didn't have an 87% risk of breast cancer in the first place. All the women reading her NYT op-ed piece are also being lied to. Here's why...

How cancer doctors lie with statistics and use fear to scare women into high-profit procedures
The very idea that breast cancer is a "percent risk" is a complete lie. In reality, everyone has cancer micro-tumors in their bodies, including myself. Cancer is not a disease you just "get" like being randomly struck by lightning. It's something you must "manage" or "prevent" day by day, meal by meal, through a lifestyle choice that involves vitamin D supplementation, nutrition, superfoods, vegetable juices and avoidance of cancer-causing chemicals and radiation.

So when a doctor says you have a "chance" of getting cancer, what he's implying is that you have no control over cancer, and that's an outright lie. Cancer quackery, in other words.

Even Jolie with her BRCA1 gene that's linked to breast cancer can quite easily follow a dietary and lifestyle plan that suppresses BRCA1 gene expression. It's not rocket science. It's not even difficult. It can be done with simple foods that cost a few dollars a day. Those foods include raw citrus, resveratrol (red grapes or red wine), raw cruciferous vegetables, omega-3 oils and much more. Those same foods also help prevent heart disease, diabetes, Alzheimer's and other chronic diseases.

Indole-3-carbinol (I3C), by the way, a natural chemical found in cruciferous vegetables like broccoli and cabbage, offers powerful prevention against BRCA1 gene expression. But you don't hear cancer doctors telling women to "eat more cabbage" because that doesn't make the cancer industry any money. You can buy I3C as a potent nutritional supplement from a variety of sources. It's literally cancer prevention in a capsule.

So the whole "chance" argument is pure quackery. There is no chance involved in whether you get cancer. It's all cause and effect. You are either living a pro-cancer lifestyle and therefore growing cancer, or you're living an anti-cancer lifestyle and keeping cancer in check so that it never becomes a problem. Cause and effect is what results in either the growth of cancer tumors or the prevention of cancer tumors. There is no "luck" involved.

It's fascinating, isn't it, that medical doctors don't believe in luck or voodoo on any topic other than cancer. But when it comes to cancer, they want all women to be suckered into the victim mentality that cancer is purely a matter of "luck" and therefore women have no control over their own health outcomes. How dis-empowering! How sick! How incredibly exploitive of women!

If you really want to be informed about breast cancer and the corrupt, dishonest cancer industry, read my related article 10 Facts about the Breast Cancer Industry You're Not Supposed to Know. Or listen to our upcoming FREE Cancer Solutions Summit broadcasting this coming Monday, May 20th.

Why doesn't the cancer industry empower women with a sense of control over their own health?
I find it astonishing that the cancer industry doesn't believe in cause and effect. They would rather scare women with "risk" statistics that imply people have no control over cancer. Empowering women with a sense of control over their own health is the last thing the cancer industry wants to do, because that would cause them to lose customers and lose money.

It's far more profitable to scare all women into a state of such irrational panic that they agree to the most insane things imaginable such as chopping off both their healthy breasts even though they have no cancer. Such women are then convinced they've literally saved their own lives by agreeing to be mutilated by cancer surgeons.

"My chances of developing breast cancer have dropped from 87 percent to under 5 percent," says Jolie. "I can tell my children that they don't need to fear they will lose me to breast cancer."

Will she also tell her children they should mutilate themselves, too, as a form of medical disease prevention? And what happens if she learns she has a risk of brain cancer? Does she chop off her head and call it a cure?

The scam of making women believe there is only ONE way to reduce your "risk" of breast cancer
The other enormous scam in all this is the idea that there's only one way to reduce your "risk" of breast cancer. Even if you believe the fictitious number of "87% risk," why does everyone automatically assume there is one and only one way to lower that risk?

"For any woman reading this, I hope it helps you to know you have options," writes Jolie in the NYT. Yet she utterly fails to offer women any options other than the one she took: check in to a cancer center and let them play "cut-poison-burn" on your body. Jolie's op-ed piece, which reads as if it were written by the public relations department of the Pink Lotus Breast Center, offers nothing in the way of nutrition advice, lifestyle choices, holistic therapies, wellness, alternative medicine... nothing! What an incredible disservice to all the women of America...

In the world of health, nutrition and cancer, there are thousands of ways to prevent cancer and suppress the expression of BRCA1 genes. But Jolie and the cancer industry seem to imply no options exist other than chemotherapy, radiotherapy or surgery. Three options only. Nothing else exists in their world, not nutritional prevention, not vitamin D therapy, not vitamin C potentiated micro-chemotherapy, not ozone therapy, sauna treatments, acupuncture, Chinese herbal medicine, stress reduction or anything else. You are supposed to believe that none of these things exist!

And why? Because the cancer industry wants to funnel women like cattle into their slash-poison-burn system of quack treatments. And Angelina Jolie is their new cheerleader. Scarred and no doubt experiencing the chest and armpit numbness that almost always accompanies mastectomy surgery, she now seeks to "inspire" other women to exercise their own sick "choice" and have their breasts removed, too!

It is the sickest invocation of women's power that I've ever witnessed. This is not empowering women, it's marching them into self-mutilation. And the "risk" is a complete fraud. In truth, Angelina Jolie had a higher risk of dying on the operating table than dying from breast cancer if she simply followed an anti-cancer lifestyle.

Don't be tricked into self-mutilation by cancer industry quacks

In summary:
  • The claim that you have a "percent risk" of breast cancer is a big lie which implies you have no control over cancer.
  • BRCA1 genes can be kept quiet (suppressed) through proper foods and lifestyle choices. A gene is not a death sentence.
  • The implication that there is only ONE way to reduce breast cancer risk is a complete lie. There are thousands of options and strategies for preventing cancer. Never be cornered into surgery by a group of surgeons pushing irrational fear.
  • Cancer micro-tumors exist in everyone. Cancer must be "managed" in everyone to keep it in check and avoid the growth of tumors.
  • The cancer industry tricks women using unethical fear tactics to scare women with false statistics into high-profit cancer procedures that only cause them harm.
  • The claim that cutting off healthy breasts somehow "empowers" women is sick and demented. Women are far more empowered by honest information on nutrition and healthy living that allows them to keep their bodies intact rather than being sliced up by dishonest cancer surgeons.
Via naturalnews