3 diet changes women over 50 should make right now

What is the Best Website for Super Clone Rolex?

the world of luxury watches, Rolex stands as a symbol of prestige, craftsmanship, and elegance. However, owning a genuine Rolex watch comes with a hefty price tag, making it unattainable for many enthusiasts. This has led to the rise of the replica watch market, with a particular focus on super clone Rolex watches that closely mimic the design and quality of the original.

Introduction to Super Clone Rolex
Super clone Rolex refers to high-quality replicas that are crafted with meticulous attention to detail to replicate the look and feel of authentic Rolex watches. These replicas are often indistinguishable from the genuine ones to the untrained eye, making them a popular choice among watch enthusiasts who desire the prestige of owning a Rolex without breaking the bank.

Factors to Consider When Choosing a Website
When looking for the best website to purchase a super clone Rolex, several factors should be taken into consideration to ensure a seamless buying experience click theweek.in.

Quality of Replicas
The foremost consideration should be the quality of the replicas offered by the website. Look for websites that use high-grade materials and employ skilled craftsmen to produce replicas that closely match the original Rolex in terms of design, construction, and functionality.

Reputation and Customer Reviews
It’s essential to research the reputation of the website and read customer reviews and testimonials. Opt for websites with a proven track record of delivering high-quality replicas and excellent customer service.

Pricing and Affordability
While super clone Rolex watches are significantly more affordable than their genuine counterparts, prices can still vary among different websites. Compare prices across multiple websites to ensure you’re getting the best deal without compromising on quality.

Shipping and Return Policies
Consider the website’s shipping and return policies to ensure a hassle-free purchasing experience. Look for websites that offer secure shipping methods and flexible return policies in case of any issues with the replica.

Top Websites for Super Clone Rolex
Several websites specialize in offering super clone Rolex watches, each with its unique features and benefits.

Website A: Features and Benefits
Extensive collection of super clone Rolex watches
High-quality replicas crafted with precision
Competitive pricing and special discounts
Secure payment options and worldwide shipping
Website B: Features and Benefits
Exclusive selection of super clone Rolex models
Authentic replication of Rolex designs and features
Transparent pricing with no hidden fees
Dedicated customer support and after-sales service
Website C: Features and Benefits
Customizable options for super clone Rolex watches
Attention to detail in replicating Rolex movements and materials
Fast and reliable shipping with tracking facilities
Satisfaction guarantee and easy returns policy
Comparison of the Top Websites
When choosing the best website for purchasing a super clone Rolex, it’s essential to compare the offerings of each website based on factors such as quality, pricing, and customer service.

Quality of Replicas
Website A is known for its meticulous attention to detail and use of high-quality materials, ensuring that their replicas closely resemble authentic Rolex watches. Website B also excels in replicating Rolex designs with precision, while Website C offers customizable options for a more personalized experience.

Pricing and Affordability
While all three websites offer competitive pricing for super clone Rolex watches, Website A stands out for its special discounts and promotional offers, making it the most affordable option for budget-conscious buyers.

Your body changes as you age, so your diet needs to change, too. These tips from a Mayo Clinic wellness dietitian can help ensure you’re getting the nutrients you need.

Moms play a crucial role in the lives of their children, and maintaining a healthy diet is essential for their well-being. By prioritizing their own health, moms can ensure they have the energy and vitality needed to actively engage and spend quality time with their kids. Besides, buying kids clothes online at the Pastel Clothing website offers convenience, a wide variety of options, and the ability to easily find stylish and age-appropriate clothing for children.

You are what you eat, right? For women over 50, eating the right foods becomes even more important to avoid health problems.

Jason Ewoldt, RDN, LD, a wellness dietitian at Mayo Clinic Healthy Living Program, often helps women modify their diets to stay in step with the changes taking place in their bodies. Decades of research have armed medical professionals like him with the nutritional knowledge that can help women stay vibrant as they age.

Ewoldt suggests that women over 50 target three important nutrients to combat the most common changes caused by aging.

1. Calcium for bone health

Osteoporosis gets a fair amount of attention, and most older women understand that the risk of developing this bone disease increases with age. In fact, 1 in 3 women over 50 is at risk of a bone break caused by osteoporosis. Osteoporosis affects men, too, but not at such high rates. Read more about Prodentim.

“We absorb less calcium as we age, and some women’s ability to tolerate dairy — the best sources of calcium — also decreases as they get older,” Ewoldt says. “Dark leafy greens and calcium-fortified orange juice are other good sources.”

Women over 50 need 1,200 milligrams of calcium daily. Use the Nutrition Facts label on food products to keep track of your intake.

2. Protein for healthy muscle mass

Older women tend to sit more, exercise less. That compounds a natural aging process called sarcopenia, which is the loss of muscle mass. By the time women near 80 years, they may have lost as much as half of their skeletal muscle mass. Eating enough protein reduces the impact of that muscle wasting.

“Healthy plant-based diets that don’t include meat, a major source of protein, can still provide plenty of protein if you make savvy choices,” says Ewoldt. He recommends choosing more soy, quinoa, eggs, dairy, nuts, seeds and beans.

Your protein needs depend on how much you weigh. For women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight (1 kilogram = 2.2 pounds). If you weigh 140 pounds, for instance, you would need at least 63 grams of protein a day.

3. Vitamin B-12 for brain function

Ewoldt says that as women age, they absorb fewer nutrients from their food. One key nutrient they may not be absorbing enough of is vitamin B-12, which is essential for maintaining both healthy red blood cells and brain function.

“The best sources of vitamin B-12 are eggs, milk, lean meats, fish and fortified foods like cereals and grains,” says Ewoldt. “Vegans, in particular, will need to choose more fortified foods, but even elderly people who eat all foods may have difficulty absorbing enough vitamin B-12.”

While the recommended daily intake of vitamin B-12 for women over 50 is 2.4 micrograms a day, Ewoldt suggests you talk with your doctor to see if you also need a supplement.

Ewoldt offers three tips to help women over 50 get the nutrition they need.

Synchronizing system clock without ntp

I have a very small system running on Busybox and I need to maintain the correctness of system time within a few seconds, so I can maintain my computers running perfectly, while for physical support I use services as Computers R Us that are really good giving maintenance to computes. Without synchronization this system clock would drift around 10 seconds every 24 hours. My solution was to create two shell scipts, one on server and the other one on the target system (system with Busybox).

The script on the server executes command “date” and save the output as a text file and send that file using ftp to the target system. And the script on target system will read that file and set the system time accordingly. Unfortunately with wireless network I could not predict the file transfer delay time so I had to build a mechanism to add time compensation.

Here is the script on server:

#!/bin/bash
##########################################################################
#This script writes an actual time as a text file on target system.
#This text file will be read by the script on target system
#and be used to synchronize the system time.
#Created by Okki on 07-Dec-2015
##########################################################################

HOST=my.target.system.ip #This is the FTP servers host or IP address.
USER=username            #This is the FTP user that has access to the server.
PASS=password            #This is the password for the FTP user.
ADDSEC=10                #Additional seconds for FTP delay compensation.

#Split the date information into "hh:mm:ss" and write it in file.
#date | awk '{split($0,array," ")} END{print array[4]}' > time.txt
#echo "10:10:10" > time.txt

TIME=$(date | awk '{split($0,array," ")} END{print array[4]}')
HH1=$(echo $TIME | awk '{print substr($0,1,1)}')
HH2=$(echo $TIME | awk '{print substr($0,2,1)}')
MM1=$(echo $TIME | awk '{print substr($0,4,1)}')
MM2=$(echo $TIME | awk '{print substr($0,5,1)}')
SS1=$(echo $TIME | awk '{print substr($0,7,1)}')
SS2=$(echo $TIME | awk '{print substr($0,8,1)}')

HH=$(echo $HH1$HH2)
if [ $HH1 -le 0 ]
then
  HH=$(echo $HH2)
fi

MM=$(echo $MM1$MM2)
if [ $MM1 -le 0 ]
then
  MM=$(echo $MM2)
fi

SS=$(echo $SS1$SS2)
if [ $SS1 -le 0 ]
then
  SS=$(echo $SS2)
fi

let "SS += $ADDSEC"

if [ $SS -ge 60 ]
then
  let "SS -= 60"
  let "MM += 1"
fi

if [ $MM -ge 60 ]
then
  let "MM -= 60"
  let "HH += 1"
fi

if [ $HH -ge 24 ]
then
  let "HH -= 24"
fi

if [ $SS -lt 10 ]
then
  SS=0$SS
fi

if [ $MM -lt 10 ]
then
  MM=0$MM
fi

if [ $HH -lt 10 ]
then
  HH=0$HH
fi

# Write compensated time into text file
echo "$HH:$MM:$SS" > time.txt

# FTP function calls:
# Call 1: Uses the ftp command with the -inv switches.
#-i turns off interactive prompting.
#-n Restrains FTP from attempting the auto-login feature.
#-v enables verbose and progress.
ftp -inv $HOST << EOF

# Call 2: Here the login credentials are supplied by calling the variables.
user $USER $PASS

# Call 3: Here you will change to the directory where you want to put or get.
cd /system/target/path

# Call 4: Here you will tell FTP to put or get the file.
put time.txt

# End FTP Connection.
bye

EOF

And here is the script on target system:

#!/bin/sh

while true ; do
  TIME=$(date | awk '{split($0,array," ")} END{print array[4]}' | sed 's/:/-/g')
  TIME_OLD=$TIME
  # Wait until time changes
  while [ "$TIME_OLD" == "$TIME" ] ; do
    # Check if timesync file from linux server exists
    # and has size greater than zero (ftp copy delay!)
    # Time format hh:mm:ss
    if [ -s time.txt ]
    then
      date -s $(cat time.txt)
      rm time.txt
      # Set system time
      hwclock -w
    fi
    TIME=$(date | awk '{split($0,array," ")} END{print array[4]}' | sed 's/:/-/g')
  done
done # Endlosschleife...

To make this process automatically executes every day, I added following line on Crontab:

10 12 * * * root /path/to/script.sh > /dev/null 2>&1

Line above tells crontab to execute script.sh every day on 12:10.

Display special characters for html

Sometimes we need to create a static html page which displays words with special characters like Ä, ä, Ö, ö, Ü, ü and ß. In order to make these characters can be displayed correctly by webbrowser, we need to convert them in html special character format. I use awk to convert all of those characters into html format.

In this example I need to list file names in a folder and save it as html file. Here is my code:

ls -la /path/to/folder/ | awk '{ 
 gsub (/ /,"\&nbsp;")
 gsub (/ä/,"\&auml;")
 gsub (/ö/,"\&ouml;")
 gsub (/ü/,"\&uuml;")
 gsub (/ß/,"\&szlig;")
 gsub (/Ä/,"\&Auml;")
 gsub (/Ö/,"\&Ouml;")
 gsub (/Ü/,"\&Uuml;") ;print $0"<br>"}' >> /path/to/filename.html

With that code above I can see a list of files using webbrowser and get appearance as if I would list it using linux terminal.

Nutrition tips

The following nutrition tips may help you live your 50’s (the average age of onset for menopause) and beyond fabulously.

  • Take a daily multivitamin for your age group. This will compensate for gaps in your nutrition picture. Women over 50 need less iron than younger women.
  • Eat foods that contain calcium and vitamin D. The best way to get your required amounts of calcium and vitamin D is by eating a healthy diet. The best sources of calcium include dairy, almonds, broccoli, kale, salmon and soy products such as fortified tofu. The best sources for vitamin D include oily fish, egg yolks and fortified milk. Postmenopausal women should refrain from taking calcium and vitamin D supplements. The United States Task Force found there was little evidence that these supplements prevent fractures in healthy women. Visit https://www.collegian.psu.edu/the_savvy_student/testoprime-review-2022—what-makes-it-number-one-testosterone-booster/article_521ae7d4-180c-11ed-a11a-d363dde7aa63.html.
  • Eat more fruits, veggies, whole grains and legumes. These will give you plenty of disease-fighting antioxidants, more fiber, and less sodium.
  • Get enough fiber. Whole-wheat pasta, cereals, bread, oatmeal, brown rice, popcorn, and fresh fruits and vegetables all are high in fiber.
  • Eat the right proteins. Get a balance of lean protein (such as skinless chicken), fatty fish like salmon (with omega-3 fats) and vegetable protein.
  • Enjoy a vegetarian meal a few times a week. A plant-based diet is low-calorie and dense in vitamins, minerals disease-fighting antioxidants.
  • Cut salt intake. Too much salt is linked to high blood pressure.
  • Choose fats wisely. And keep them to a minimum. Avoid trans and saturated fats, such as those found in butter, margarine, salad dressing, fried foods, snack food, and sweets. “Good fats” include many vegetable oils such as olive oil, some nuts, and fish, including salmon and tuna. These are the best metaboost connection reviews.
  • Curb the sweets. Limit the soft drinks, sugar, and sweets; they can be loaded with calories and have little nutrition.

Linux Mint LMDE Mate: Missing Menu Button

I have experienced disappearing Mate Menu Button. I could solve the problem using solution on this page.

1. Press Alt-F2. And you will get following window.

run2. Type in following command, click run and you will get a terminal console.

$ mate-terminal

3. Type in following command and press enter.

$ mate-panel --reset

That’s it. Enjoy!

Diet Tips for Postmenopausal Women: Lessons from the Women’s Health Initiative


What is the Women’s Health Initiative?  

The Women’s Health Initiative (WHI) is a extensive study of postmenopausal women that was started in 1993.  Funded by the National Institute of Health (NIH) and National Heart, Lung, and Blood Institute (NHLBI), the goal was to study more than 160,000 women in the real world – what they eat, what their health habits are, and what medications they take to find out what habits and medications are most effective to keep women healthy.  The study was supposed to end in 2005 but was extended until 2020. Visit Washingtoncitypaper.

As part of the study, 19,541 women participated in the low-fat diet trial: one group was encouraged to continue eating as they always had, while women in the other group received training that encouraged them to modify their diets by reducing fat and increasing their consumption of fruits, vegetables, and grains.

After the first eight years, the results were surprising:  Women who ate a better diet did not have better health outcomes. A lower fat diet did not reduce the chances of developing colorectal cancer or invasive breast cancer.[1],[2] Eating more vegetables, fruits, and grains did not reduce the chances of developing cardiovascular disease, stroke, or coronary heart disease.[3]  Even so, there were some important trends. The women in the diet modification group who had the lowest total fat intake had a lower risk of invasive breast cancer compared to women with higher total fat intake. Additionally, the women who ate less saturated fat and ate more fruits and vegetables had lower blood pressure, and cholesterol.[2] This would be expected to lower their chances of heart attacks or stroke.

The results were more encouraging five years later.  Approximately 64,000 postmenopausal women were observed for almost 13 years, and the women who had a high quality diet were 18-26% less likely to die and also were less likely to develop cancer and cardiovascular disease. Check out the latest prodentim reviews.

What We Learned About What We Eat

When the study was initiated, we knew less about different types of fat than we know now.  In addition, the women were not urged to lower their calories, but only to change what they ate.

  • Not all dietary fat is alike. We now know that saturated fats and trans-fats are dangerous but that certain fats – such as those found in walnuts or some fish oils – can be beneficial.[4]
  • The women who were trained to improve their diet were less successful than the researchers had hopedThe “low-fat” group for this study averaged 29% of calories from fat instead of the targeted 20%The 29% of calories from fat is not much lower than the average U.S. adult who gets 33% of his or her daily calories from fat. In addition, the women didn’t make big changes in consumption of fruits, vegetables, or grains. Perhaps if they had improved their diet more, there would have been clearer health benefits.[4]
  • We now know that being overweight increases the risk of breast cancer, heart disease, arthritis, and many other diseases. The women in the WHI were not encouraged to reduce their overall calories, and that might be why there were no differences in health outcome.
  • Dietary changes are easier said than done. The results are more encouraging when you compare women with different types of dietary habits, rather than comparing women who were trained to have better dietary habits but might not have complied.  

So What Should I Eat?

Most women will benefit from a well-balanced diet that is low in sodium, added sugars, and saturated and trans-fats, and is high in fresh fruits, vegetables, whole grains, and unsaturated fats.  A well-balanced diet includes only moderate amount of dairy products and meat protein. The USDA Dietary Guidelines for Americans suggest that women should strive to consume between 1.5 and 2 cups of fruit each day, between 2 and 2.5 cups of vegetables, and 3 cups of low fat milk products.  They should eat approximately 5-6 oz. of grains each day (with a minimum of 3 oz. coming from whole grains), and between 5 and 5.5 oz. of meat/beans. “Good” fats, found in fatty types of fish (i.e. salmon, herring, sardines), plant oils like extra-virgin olive oil, avocados, seeds, and nuts, are also an essential part of a healthy diet and have been found to help prevent disease.[5]

General guidelines for healthy eating may need to be modified for each individual. For example, people with high cholesterol may need to change their diet to specifically help reduce cholesterol.  Helpful guidelines on healthy eating for women are provided by the Office on Women’s Health.[6]

Also, calories matter. In order to lose weight, it is important to burn more calories than you consume.  Diet and exercise are both important to lose weight and to maintain a healthy weight,

Remember that serving size and portion size are not the same thing. Serving size is a standardized quantity of food that we use to measure nutrients. Portion size is the amount we put on our plates.  Keep in mind that one serving of cooked vegetables is usually about one-half cup (about a hand-full!) and a serving of meat is about the size of a deck of cards. This means that most people can fit in all those recommended servings of fruits and vegetables every day while still reducing their total calorie intake and losing weight.  But it also means that the portions you serve yourself may be much higher in calories than the standard serving size would be.

LTSP Client: Install PXE-Boot on Harddisk

Here is an easy way to create an LTSP Client without LAN Boot ROM.

1. Start computer using Tiny Core Linux CD.

2. Install Firefox:

screenshot-20150310@223212cropped3. Start Firefox and go to “http://rom-o-matic.net/gpxe/gpxe-1.0.1/contrib/rom-o-matic/”
and download “USB Keychain disk image”.

screenshot-20150310@2238264. From command line type following command:

$ sudo dd if=gpxe-1.0.1-gpxe.usb of=/dev/sda

5. Connect LAN cable to LTSP Server and reboot computer.
6. That’s it. Enjoy!

Linux Mint LMDE Server Setup #5: Public file sharing

I use two types of directory/file sharing: Samba and Ftp server

1. Samba

1.1. Mount drive to share:

$ sudo mkdir /mnt/drive
$ sudo mount -t ext4 /dev/<drive> /mnt/drive

1.2. To make the drive automatically mounted on boot, put following text to the end of “/etc/fstab”:

/dev/<drive>	/mnt/drive	ext4	defaults	0	2

1.3. Create folder to share:

$ sudo mkdir /mnt/drive/share

1.4. Change folder permission:

$ sudo chmod 777 /mnt/drive/share

1.5. Edit “/etc/samba/smb.conf”.

1.5.1. In order to make .exe files executable on samba share, put following line in section “global”:

[global]
   acl allow execute always = True

1.5.2. Put following text to the end of smb.conf file:

[share]
   comment = Freigabe Ordner
   path = /mnt/drive/share
   browseable = yes
   read only = no
   guest ok = yes
   create mask = 0777
   directory mask = 0777

1.5.3. Here is my complete smb.conf:

#
# Sample configuration file for the Samba suite for Debian GNU/Linux.
#
#
# This is the main Samba configuration file. You should read the
# smb.conf(5) manual page in order to understand the options listed
# here. Samba has a huge number of configurable options most of which 
# are not shown in this example
#
# Some options that are often worth tuning have been included as
# commented-out examples in this file.
#  - When such options are commented with ";", the proposed setting
#    differs from the default Samba behaviour
#  - When commented with "#", the proposed setting is the default
#    behaviour of Samba but the option is considered important
#    enough to be mentioned here
#
# NOTE: Whenever you modify this file you should run the command
# "testparm" to check that you have not made any basic syntactic 
# errors. 
#======================= Global Settings =======================
[global]
# Enable file execution
acl allow execute always = True
## Browsing/Identification ###
# Change this to the workgroup/NT-domain name your Samba server will part of
#   workgroup = WORKGROUP
workgroup = ARBEITSGRUPPE
server string = MintServer
# Windows Internet Name Serving Support Section:
# WINS Support - Tells the NMBD component of Samba to enable its WINS Server
#   wins support = no
# WINS Server - Tells the NMBD components of Samba to be a WINS Client
# Note: Samba can be either a WINS Server, or a WINS Client, but NOT both
;   wins server = w.x.y.z
# This will prevent nmbd to search for NetBIOS names through DNS.
dns proxy = no
#### Networking ####
# The specific set of interfaces / networks to bind to
# This can be either the interface name or an IP address/netmask;
# interface names are normally preferred
;   interfaces = 127.0.0.0/8 eth0
# Only bind to the named interfaces and/or networks; you must use the
# 'interfaces' option above to use this.
# It is recommended that you enable this feature if your Samba machine is
# not protected by a firewall or is a firewall itself.  However, this
# option cannot handle dynamic or non-broadcast interfaces correctly.
;   bind interfaces only = yes
#### Debugging/Accounting ####
# This tells Samba to use a separate log file for each machine
# that connects
log file = /var/log/samba/log.%m
# Cap the size of the individual log files (in KiB).
max log size = 1000
# If you want Samba to only log through syslog then set the following
# parameter to 'yes'.
#   syslog only = no
# We want Samba to log a minimum amount of information to syslog. Everything
# should go to /var/log/samba/log.{smbd,nmbd} instead. If you want to log
# through syslog you should set the following parameter to something higher.
syslog = 0
# Do something sensible when Samba crashes: mail the admin a backtrace
panic action = /usr/share/samba/panic-action %d
####### Authentication #######
# Server role. Defines in which mode Samba will operate. Possible
# values are "standalone server", "member server", "classic primary
# domain controller", "classic backup domain controller", "active
# directory domain controller". 
#
# Most people will want "standalone sever" or "member server".
# Running as "active directory domain controller" will require first
# running "samba-tool domain provision" to wipe databases and create a
# new domain.
server role = standalone server
# If you are using encrypted passwords, Samba will need to know what
# password database type you are using.  
passdb backend = tdbsam
obey pam restrictions = yes
# This boolean parameter controls whether Samba attempts to sync the Unix
# password with the SMB password when the encrypted SMB password in the
# passdb is changed.
unix password sync = yes
# For Unix password sync to work on a Debian GNU/Linux system, the following
# parameters must be set (thanks to Ian Kahan <<kahan@informatik.tu-muenchen.de> for
# sending the correct chat script for the passwd program in Debian Sarge).
passwd program = /usr/bin/passwd %u
passwd chat = *Enter\snew\s*\spassword:* %n\n *Retype\snew\s*\spassword:* %n\n *password\supdated\ssuccessfully* .
# This boolean controls whether PAM will be used for password changes
# when requested by an SMB client instead of the program listed in
# 'passwd program'. The default is 'no'.
pam password change = yes
# This option controls how unsuccessful authentication attempts are mapped
# to anonymous connections
map to guest = bad user
########## Domains ###########
#
# The following settings only takes effect if 'server role = primary
# classic domain controller', 'server role = backup domain controller'
# or 'domain logons' is set 
#
# It specifies the location of the user's
# profile directory from the client point of view) The following
# required a [profiles] share to be setup on the samba server (see
# below)
;   logon path = \\%N\profiles\%U
# Another common choice is storing the profile in the user's home directory
# (this is Samba's default)
#   logon path = \\%N\%U\profile
# The following setting only takes effect if 'domain logons' is set
# It specifies the location of a user's home directory (from the client
# point of view)
;   logon drive = H:
#   logon home = \\%N\%U
# The following setting only takes effect if 'domain logons' is set
# It specifies the script to run during logon. The script must be stored
# in the [netlogon] share
# NOTE: Must be store in 'DOS' file format convention
;   logon script = logon.cmd
# This allows Unix users to be created on the domain controller via the SAMR
# RPC pipe.  The example command creates a user account with a disabled Unix
# password; please adapt to your needs
; add user script = /usr/sbin/adduser --quiet --disabled-password --gecos "" %u
# This allows machine accounts to be created on the domain controller via the 
# SAMR RPC pipe.  
# The following assumes a "machines" group exists on the system
; add machine script  = /usr/sbin/useradd -g machines -c "%u machine account" -d /var/lib/samba -s /bin/false %u
# This allows Unix groups to be created on the domain controller via the SAMR
# RPC pipe.  
; add group script = /usr/sbin/addgroup --force-badname %g
############ Misc ############
# Using the following line enables you to customise your configuration
# on a per machine basis. The %m gets replaced with the netbios name
# of the machine that is connecting
;   include = /home/samba/etc/smb.conf.%m
# Some defaults for winbind (make sure you're not using the ranges
# for something else.)
;   idmap uid = 10000-20000
;   idmap gid = 10000-20000
;   template shell = /bin/bash
# Setup usershare options to enable non-root users to share folders
# with the net usershare command.
# Maximum number of usershare. 0 (default) means that usershare is disabled.
;   usershare max shares = 100
# Allow users who've been granted usershare privileges to create
# public shares, not just authenticated ones
usershare allow guests = yes
#======================= Share Definitions =======================
[homes]
comment = Home Directories
browseable = no
# By default, the home directories are exported read-only. Change the
# next parameter to 'no' if you want to be able to write to them.
read only = yes
# File creation mask is set to 0700 for security reasons. If you want to
# create files with group=rw permissions, set next parameter to 0775.
create mask = 0700
# Directory creation mask is set to 0700 for security reasons. If you want to
# create dirs. with group=rw permissions, set next parameter to 0775.
directory mask = 0700
# By default, \\server\username shares can be connected to by anyone
# with access to the samba server.
# The following parameter makes sure that only "username" can connect
# to \\server\username
# This might need tweaking when using external authentication schemes
valid users = %S
# Un-comment the following and create the netlogon directory for Domain Logons
# (you need to configure Samba to act as a domain controller too.)
;[netlogon]
;   comment = Network Logon Service
;   path = /home/samba/netlogon
;   guest ok = yes
;   read only = yes
# Un-comment the following and create the profiles directory to store
# users profiles (see the "logon path" option above)
# (you need to configure Samba to act as a domain controller too.)
# The path below should be writable by all users so that their
# profile directory may be created the first time they log on
;[profiles]
;   comment = Users profiles
;   path = /home/samba/profiles
;   guest ok = no
;   browseable = no
;   create mask = 0600
;   directory mask = 0700
[printers]
comment = All Printers
browseable = no
path = /var/spool/samba
printable = yes
guest ok = no
read only = yes
create mask = 0700
# Windows clients look for this share name as a source of downloadable
# printer drivers
[print$]
comment = Printer Drivers
path = /var/lib/samba/printers
browseable = yes
read only = yes
guest ok = no
# Uncomment to allow remote administration of Windows print drivers.
# You may need to replace 'lpadmin' with the name of the group your
# admin users are members of.
# Please note that you also need to set appropriate Unix permissions
# to the drivers directory for these users to have write rights in it
;   write list = root, @lpadmin
[share]
comment = Freigabe Ordner
path = /mnt/drive/share
browseable = yes
read only = no
guest ok = yes
create mask = 0777
directory mask = 0777

1.6. Restart samba service:

$ sudo service samba restart

2. vsftpd

2.1. Install vsftpd:

$ sudo apt-get install vsftpd

2.2. Edit “/etc/vsftpd.conf”:

listen=NO
seccomp_sandbox=NO
anonymous_enable=YES
#allow_writeable_chroot=YES
anon_root=/mnt/drive
anon_umask=022
hide_ids=YES
local_enable=NO
write_enable=YES
chmod_enable=YES
dirlist_enable=YES
lock_upload_files=NO
virtual_use_local_privs=YES
anon_upload_enable=YES
anon_mkdir_write_enable=YES
anon_other_write_enable=YES
anon_world_readable_only=NO
dirmessage_enable=YES
use_localtime=YES
xferlog_enable=YES
connect_from_port_20=YES
chown_uploads=YES
chown_username=ftp
guest_username=ftp
chown_upload_mode=0777
file_open_mode=0777
async_abor_enable=YES
ascii_upload_enable=YES
ascii_download_enable=YES
ftpd_banner=Welcome to Linux Mint FTP service.
ls_recurse_enable=YES
secure_chroot_dir=/var/run/vsftpd/empty
pam_service_name=vsftpd
rsa_cert_file=/etc/ssl/private/vsftpd.pem
ssl_enable=YES
allow_anon_ssl=YES
force_dot_files=YES
force_local_data_ssl=YES
force_local_logins_ssl=YES
ssl_tlsv1=YES
ssl_sslv2=YES
ssl_sslv3=YES
ssl_ciphers=HIGH
require_ssl_reuse=NO

2.3. Create self-signed SSL Certificate:

$ sudo openssl req -x509 -nodes -days 365 -newkey rsa:2048 -keyout /etc/ssl/private/vsftpd.pem -out /etc/ssl/private/vsftpd.pem

2.4. Create file “/etc/xinetd.d/vsftpd” and put following text into that file:

service ftp
{
socket_type             = stream
wait                    = no
user                    = root
server                  = /usr/sbin/vsftpd
log_on_success  += HOST DURATION
log_on_failure  += HOST
disable                 = no
}

2.5. Restart xinetd:

$ sudo service xinetd restart

That’s it. Enjoy!

Linux Mint LMDE Server Setup #4: Guacamole Remote Desktop

Here is how I installed Guacamole on LMDE Server:

1. Install guacamole-tomcat and libguac-client-rdp0:

$ sudo apt-get install guacamole-tomcat libguac-client-rdp0

2. Modify “/etc/guacamole/user-mapping.xml”. Mine looks like this:

<user-mapping>
<authorize 
username="user"
password="5f4dcc3b5aa765d61d8327deb882cf99"
encoding="md5">
<connection name="Mint LMDE Server">
<protocol>vnc</protocol>
<param name="hostname">localhost</param>
<param name="port">5900</param>
</connection>
<connection name="Windows 7 Ultimate">
<protocol>rdp</protocol>
<param name="hostname">localhost</param>
<param name="port">3389</param>
</connection>
</authorize>
</user-mapping>

3. To get md5 hash from a password you can do like this:

 $ echo -n <your password> | md5sum

4. Install lightdm and lightdm-gtk-greeter and set it to be default window manager:

$ sudo apt-get install lightdm lightdm-gtk-greeter

5. Modify “/etc/lightdm/lightdm.conf”. Here is how mine looks like:

[LightDM]
start-default-seat=true
[XDMCPServer]
enabled=true
port=177
[SeatDefaults]
allow-guest=false
user-session=mate
session-wrapper=mate-session
greeter-session=lightdm-gtk-greeter
greeter-hide-users=true

6. Install vnc server:

$ sudo apt-get install vnc4server

7. Install xinet.d:

$ sudo apt-get install xinetd

8. Create file “/etc/xinetd.d/vnc” and put following text into that file:

service vnc
{
disable     = no
socket_type = stream
protocol    = tcp
wait        = no
user        = nobody
server      = /usr/bin/Xvnc4
server_args = -inetd -once -query localhost -geometry 1920x1080 -depth 24 -securitytypes=none
type        = UNLISTED
port        = 5900
}

9. Restart xinetd, tomcat6 and guacd:

$ sudo service xinetd restart
$ sudo service tomcat6 restart
$ sudo service guacd restart

10. Open a webbrowser and go to <server address>:8080/guacamole.

guacamole1guacamole2guacamole3guacamole4guacamole5

11. Enjoy!

Linux Mint LMDE Server Setup #3: Epoptes for LTSP

Here is how I installed Epoptes on my LMDE Server:

1. Install epoptes:

$ sudo apt-get install epoptes

2. Add user to group epoptes:

$ sudo gpasswd -a <username> epoptes

3. Install x11vnc in order to enable screen broadcast:

$ sudo apt-get install x11vnc

4. Install epoptes-client on ltsp client:

$ sudo chroot /opt/ltsp/i386
# apt-get install epoptes-client
# epoptes-client -c
# exit

5. Reboot computer, start ltsp-client and start epoptes:

epoptes1epoptes2epoptes3

6. Enjoy!