Vitamins

Vitamin- Importance
Source
/Chemical
Vitamin A An antioxidant. Promotes healthy vision,
Animal:beef and chicken liver, eggs,
(Retinol) skin, bone, and tooth growth. Has been said tofish liver oil, and dairy.Vegetarian:
help prevent LDL oxidation. Most vitamin A dark leafy greens, sweet potatoes,
comes from animal sources, but some plant-- carrots, pumpkin, cantaloupe,
based foods supply beta-carotene, which the broccoli, apricots, yams, and squash.
body converts to vitamin A.
Vitamin B1 Helps metabolize carbohydrates and fuel the Animal:organ meats, pork, egg yolks,
(Thiamin) body by converting blood sugar into energy. Itpoultry and fish.Vegetarian: whole
is essential for cardiovascular, muscular and grains, beans, lentils, nuts, asparagus,
central nervous system functioning
spinach, tomatoes, eggplant and
Brussels sprouts
Vitamin B2 Works with other B vitamins in the
Animal:milk, yogurt, cottage cheese,
(Riboflavin) breakdown of carbohydrates, proteins and
eggs and red meat.Vegetarian: whole
fats. It is important for vision, skin, hair, and grains, dark leafy greens, soybeans,
nail health and thyroid metabolism.
tempeh, almonds, asparagus, and
broccoli.
Vitamin B3 Converts calories from carbohydrates, fat and Animal:meat, poultry, fish (esp.
(Niacin)
protein into energy and maintains properly salmon and tuna), milk and eggs.Vfunctioning gastrointestinal tract. Promotes egetarian: yeast, peanuts, whole
healthy skin, appetite, and nervous system. grains, beets, and sunflower seeds.
Has been shown to reduce LDL and raise
HDL.
Vitamin B5 Supports immune, gastrointestinal and
Animal: eggs, saltwater fish, pork,
(Pantothenicadrenal function. Important for manufacturing beef, milk.Vegetarian: whole grains,
Acid)
red blood cells, energy, and combating
kale, broccoli, tomatoes, cauliflower,
depression.
avocados, sweet potatoes, beans,
lentils, sunflower seeds and peas
Vitamin B6 Promotes brain functioning; essential in the Animal: poultry, pork, shellfish, fish
(Pyridoxine)production of neurotransmitters, including
(esp. herring and salmon), and
serotonin. Helps the body convert protein to eggs.Vegetarian: whole grains,
energy. Required for B12 absorption. Also
legumes, dark leafy vegetables,
shown to reduce homocysteine levels
brewers yeast, walnuts, sunflower
(elevated levels can increase risk for heart
seeds, spinach, carrots, brown rice,
attack) when combined with folic acid and soybeans, oats and bananas.
B12.
Vitamin B7 Necessary for the formation of glucose in the Animal: liver, egg yolks, and salmon(Biotin)
body and shown to slow down the progreVegetarian: cauliflower, carrots,
ssion of type II diabetes. Also helps to break bananas, whole grains and yeast.
down amino acids and carbohydrates in the
body.
Vitamin B9 Important for DNA production. Especially
Animal: liverVegetarian: spinach,
(Folic Acid) necessary during pregnancy when cell growth turnip greens, dark leafy greens,
is rapid, also known to reduce the risk of birth broccoli, asparagus, whole grains,

defects. A key vitamin in mood disorders, the

production of red blood cells and the
prevention of anemia. Folic acid and B12
cant be activated without each other.
Vitamin
Works with folic acid to produce healthy red
B12 (Cobal- blood cells. B12 is also needed to maintain a
amin)
healthy central nervous system and brain
functioning.
Vitamin C An antioxidant. Helps to heal wounds,
(Ascorbic prevent cell damage, promote healthy gums
Acid)
and teeth, strengthen the immune system,
delay aging, and help the body absorb iron.

lentils, mushrooms, dried beans and

peas, fortified juices and cereals.
Animal: muscle and organ meats,
dairy, and free-range eggs.Vegetarian:
sea vegetables, fermented foods,
fortified yeast, enriched soymilk and
alfalfa.
Animal: noneVegetarian: citrus fruits,
tomatoes, berries, broccoli, Brussels
sprouts, cabbage, dark leafy greens,
cantaloupe, horseradish, potatoes,
green and red peppers, spinach,
papayas and mangoes.
Animal: eggs, tuna, fish liver oils and
fortified milk.Vegetarian:fortified
cereal, and fortified rice/soy
milkOther: Sunlight

Vitamin D Promotes bone and tooth health by keeping

normal blood calcium levels, regulates the
immune system, and supports muscle and
nerve functioning. The body can synthesize
vitamin D with sunlight. We need vitamin K
to complete the absorption of vitamin D
Vitamin E An antioxidant. Supports the immune system, Animal: liver and egg yolks.Vegetahelps heal wounds and scars, anti-cancer and rian: wheat germ, whole grains, nuts,
anti-aging. Thins the blood and increases
seeds, sunflower and safflower oil,
blood flow; has been said to decrease heart beet, mustard and turnip greens, sweet
disease.
potatoes, and avocados.
itamin K
Essential for blood clotting. Supports kidney Animal: beef liver, cheese, milk. And
function, helps bone growth and repair, and egg yolks.Vegetarian: dark leafy
helps to guide calcium into the bones. Has
greens, green tea, cabbage, tomatoes,
been said to help prevent osteoporosis.
and whole wheat.

How to Pick Fruits Cheat Sheet by Davidpol

Hints on Selecting Fruits
Search this cheat sheet:

Climacteric Fuits

Avocados

Papayas

Apples
Apricots
Avocado (do not ripen
on tree)
Bananas
Cantaloupe
Chile Pepper
Fig
Honeydew melon
Kiwifruit
Mangos
Nectarine
Pears
Peaches
Plums
Papaya
Passion Fruit
Pawpaw
Persimmon
Quince
Sapodilla
Sapote
Tomato

Eat when just ripe, it has a

buttery consistency and a
mild flavor. Buy avocados
when hard and firm,
uniform colors and free of
cracks. Take home and
place in a brown paper
bag to ripen at room
temperature.

Select fruit that with some

golden yellow or orange
streaks, a sign that it has
not been picked too green
and will ripen properly. If
you select papaya with at
least 35% of the skin
streaked yellow , they will
ripen completely in 2-3
days at room temperature.
When totally yellow or
orange and yields to
gentle pressure, it is ready
for eating. Avoid mushy
papayas, or fruit with dark
patches, which signify age
and decay.

Season : Available all year.

Banana
Best bought green for
ripening at home.
Completely yellow when
ripe. One with a lot of
brown spots tastes better
than a yellow banana with
a green top. Brown=Overripe, Green=Not Ripe.

Continues to ripen once

picked.

Season : Available all year.

Put Bananas in the sun to
ripen quickly.

Nonclimacteric

Mangos

Bell Pepper
Blackberry
Berries
(most)
Cherry
Citrus
(most)
Cucumbers
Grapes
Grapefruit
Lemon
Lime
Longan
Loquat
Lychee
Mandarin
Muskmelon

Mangos can be bought

green & allowed to
ripened at room temperature. Best to select
mangos starting to show
signs of ripening, rather
then totally hard and
green.
Haden Mangos are ready
to eat when it is yellow/orange, slightly firm,
yielding to gentle
pressure. The Carrie
Mangos are large and
green. Turns a paler green,
developing dark speckles

Season : Available all year.

Cantaloupe
1. Just smell. Ripe smells
very sweet and nice.
2. Thump test: Hold your
dominant hand as if ready
to knock on a door.
Deliver 2 --3 good thumps
to the round side of the
melon. The sound should
be deep and thick,
indicating a dense, full
fruit.
3. Color: Unripe when the
skin beneath the textured
"web" is green. Ripe when
orange or gold and firm,
but not rock hard.

Honeydew
Smell; Ripe smells very
sweet and nice.
Color test; Not ripe if has
beige-skinned with distinct

VLC (Windows & OS X) Keyboard Shortcuts by shaunumb

Useful keyboard shortcuts for OS X and Windows. Did you know you can easily re-sync audio
and subtitles?

VLC - Frequently Used

Manage VLC

f | +f

VLC - Browsing &

Playback AdjustFullscreen
ments

Space

Space

Ctrl+h | no
equivalent

Hide /
unhide
controls

v|s

Subtitles
cycle/of

Ctrl+p | +,

b|l

Audio
track
cycle

Preferences/
interface
settings

Ctrl+Up /
Ctrl+Down |
+Up /
+Down

Volume

Ctrl+o | +o

Open
Single
file(s)

VLC - Mouse actions

Double Fullscreen
click
Scroll
Right
click

Volume or Position
(see settings)
Local menu (play
controls, audio/video)

VLC - Navigation
Ctrl+t | +j Goto | jump
to time
Shift+Left/Right |
+Ctrl+Left/Right

Very short
jump 3
secs

Alt+Left/Right |
+Alt+Left/Right

Short jump
10 secs

Ctrl+Left/Right |

Ctrl+d | +d Open disc

menu
Ctrl+f | no
equivalent

Ctrl+r or
Ctrl+s |
+Shift+o

Open folder
(browse
folder
menu)
Advanced
open file

Ctrl+e | +e Adjustments and

audio/video
efects

Ctrl+o | +o Open single

file(s)

Ctrl+b | +b Edit
bookmarks

m|
Mute and
+alt+Down unmute
audio

Ctrl+m |
+Shift+m

Open
messages

Ctrl+n | +n Open
network

s | +.

Stop movie

Esc

Exit full
screen
mode

Ctrl+c | +r

Open
capture
device

+ | +=

Faster

- | -

Slower

Ctrl+l |
+Shift+p

Open
playlist

= | not set by Normal

default
a

Aspect ratio

Crop screen

g/h | j/h

Increase or
decrease
subtitle
delay

j/k | g/f

Increase or
decrease
audio delay
Change
zoom mode

Ctrl+1,
Recent
Medium
Ctrl+2,
media (in
jump 1 min
Ctrl+3, Ctrl+4 Media -

Ctrl+y | +s Save
playlist
Ctrl+i or Ctrl+jMedia
| +i
information
Alt+a | no
equivalent

Open audio
menu

Alt+h | no
equivalent

Open help
menu

Alt+m | no
equivalent

Open media
menu

Alt+p |
+Shift+p

Open
playlist
menu

Alt+t | no
equivalent

Open tool
menu

Alt+v | no

Open video

VI Editor Cheat Sheet by ericg

VI Editor shortcuts and modes.

Quitting
:x Exit, saving changes
:q Exit as long as there have
been no changes
ZZExit and save changes if
any have been made
:q! Exit and ignore any
changes

Modes

Vi has two modes insertion

mode and command mode.
The editor begins in command
mode, where the cursor
movement and text deletion
and pasting occur. Insertion
mode begins upon entering an
insertion or change command.
[ESC] returns the editor to
Inserting Text
command mode (where you
can quit, for example by
i Insert before cursor
typing :q!). Most commands
I Insert before line
execute as soon as you type
a Append after cursor
them except for "colon"
AAppend after line
o Open a new line after current commands which execute
when you press the ruturn key.
line
OOpen a new line before
Deleting Text
current line
r Replace one character
RReplace many characters
x Delete character to the right
of cursor
X
Delete character to the left
Motion
of cursor
D
Delete to the end of the line
h
Move left
ddDelete current line
j
Move down
:d Delete current line
k
Move up
l
Move right
Yanking Text
w
Move to next word
W
Move to next blank
delimited word
yyYank the current line
b
Move to the beginning
:y Yank the current line
of the word
B
Move to the beginning
Changing text
of blank delimted word
e
Move to the end of the
C Change to the end of the
word
line
E
Move to the end of
cc Change the whole line
Blank delimited word
guu lowercase line
(
Move a sentence back
gUUuppercase line
)
Move a sentence
~ Toggle upp and lower
forward
case
{
Move a paragraph back
}
Move a paragraph
Putting text
forward
0
Move to the begining of pPut after the position or after

Search for strings

/string Search forward for
string
?stringSearch back for string
n
Search for next instance
of string
N
Search for previous
instance of string

Replace
:s/pattern/string/flags
g
c
&

Replace pattern with

string according to
flags.
Flag - Replace all
occurences of
pattern
Flag - Confirm
replaces.
Repeat last :s
command

Ranges
:n,m
:.
:$
:'c
:%

Range - Lines n-m

Range - Current line
Range - Last line
Range - Marker c
Range - All lines in
file
:g/pat- Range - All lines that
tern/
contain pattern

Files
:w file
:r file
:n
:p
:e file
!!program

Write to file
Read file in after line
Go to next file
Go to previous file
Edit file
Replace line with
output from program

Other
J Join lines

==============================

Regular Expressions Cheat Sheet by DaveChild

A quick reference guide for regular expressions (regex), including symbols, ranges, grouping,
assertions and some sample patterns to get you started.

Anchors

Quantifiers

Groups and Ranges

^ Start of string, or start of

line in multi-line pattern

*0 or
more

{3 Exactly
} 3

\ Start of string
A

+1 or
more

{3, 3 or
} more

(a|b) a or b

$ End of string, or end of

line in multi-line pattern

?0 or 1

{3, 3, 4 or
5} 5

\ End of string
Z

Add a ? to a quantifier to
make it ungreedy.

\ Word boundary
b

Escape Sequences

[^ab Not (a or b or c)
c]

\ Not word boundary

B

\ Escape following
character

[a-q] Lower case letter

from a to q

\ Start of word
<

\ Begin literal
Q sequence

[AQ]

\ End of word
>

\EEnd literal sequence

[0-7] Digit from 0 to 7

"Escaping" is a way of
treating characters which
have a special meaning in
regular expressions
literally, rather than as
special characters.

\x

Character Classes
\c Control
character
\s White space
\S Not white
space

Any character except

new line (\n)

(...) Group
(?:... Passive (non-capt)
uring) group
[abc Range (a or b or c)
]

Upper case letter

from A to Q

Group/subpattern
number "x"

Ranges are inclusive.

Pattern Modifiers

Common Metacharacters g Global match

^[ . $

i * Case-insensitive
m Multiple lines
*

\d Digit

{*(\

\D Not digit

+) | ?

\w Word

<>

s * Treat string as single

line

\ Not word
W

The escape character is

usually \

x * Allow comments and

whitespace in pattern

\x Hexadecimal
digit

Special Characters

\O Octal digit

\n New line

U Ungreedy pattern
*

\r

Carriage return

* PCRE modifier

\t

Tab

String Replacement

POSIX
[:upper Upper case letters
:]

\v Vertical tab

e *Evaluate replacement

$ nth non-passive