Cabbage

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One pound (16 ounces or about 454 grams) of raw green cabbage provides the following approximate nutrition:

Macronutrients:

• Calories: ~104 kcal
• Carbohydrates: ~24 g
  • Fiber: ~9 g
  • Sugars: ~12 g
• Protein: ~5 g
• Fat: ~0.6 g

Vitamins:

• Vitamin C: ~210 mg (over 230% of the Daily Value)
• Vitamin K: ~300 mcg (250%+ of the Daily Value)
• Folate (Vitamin B9): ~120 mcg
• Vitamin B6: ~0.6 mg

Minerals:

• Potassium: ~900 mg
• Calcium: ~140 mg
• Magnesium: ~45 mg
• Iron: ~1.5 mg

Other Benefits:

• High in antioxidants, such as polyphenols and sulfur compounds (good for inflammation and digestion).
• Low in calories and high in fiber, making it great for gut health and weight management.

The nutritional values for 1 pound (16 oz or ~454g) of cooked green cabbage (boiled and drained) are slightly different due to water loss and some nutrient reduction.

Macronutrients (Cooked Green Cabbage):

• Calories: ~90 kcal
• Carbohydrates: ~21 g
  • Fiber: ~7 g
  • Sugars: ~10 g
• Protein: ~4 g
• Fat: ~0.4 g

Vitamins (Cooked Green Cabbage):

• Vitamin C: ~130 mg (still high, but lower than raw due to heat loss)
• Vitamin K: ~250 mcg
• Folate (Vitamin B9): ~100 mcg
• Vitamin B6: ~0.5 mg

Minerals (Cooked Green Cabbage):

• Potassium: ~750 mg
• Calcium: ~120 mg
• Magnesium: ~40 mg
• Iron: ~1.2 mg

Key Differences from Raw Cabbage:

• Vitamin C decreases due to heat exposure (~40% loss).
• Fiber content slightly lowers as some fibers break down.
• Potassium and some minerals slightly decrease due to water leaching.
• Vitamin K remains fairly high and is still beneficial for blood clotting and bone health.

If you cook it in broth or steam it instead of boiling, you’ll retain more nutrients. Let me know if you want a comparison for other cooking methods!

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Lean ground beef is a good source of protein, essential vitamins, and minerals while being lower in fat than regular ground beef.

The exact nutritional content depends on the fat percentage, but here’s a general breakdown for 3 ounces (85g) of 90% lean, 10% fat ground beef (cooked, pan-broiled):

Macronutrients:

• Calories: ~180
• Protein: ~22g
• Total Fat: ~10g
  • Saturated Fat: ~4g
  • Monounsaturated Fat: ~4g
  • Polyunsaturated Fat: ~0.5g
• Cholesterol: ~70mg
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g

Vitamins & Minerals:

• Iron: ~2.5mg (14% DV) – important for red blood cell production
• Zinc: ~5mg (45% DV) – supports immune function and healing
• Vitamin B12: ~2.5mcg (100% DV) – essential for nerve function and energy production
• Niacin (B3): ~4mg (20% DV) – aids metabolism
• Vitamin B6: ~0.4mg (25% DV) – helps brain function and red blood cell formation
• Phosphorus: ~190mg (15% DV) – supports bone health
• Selenium: ~15mcg (30% DV) – antioxidant benefits

Benefits of Lean Ground Beef:

• High in protein – great for muscle maintenance and satiety
• Rich in B vitamins – supports metabolism and energy production
• Good source of iron and zinc – helps with immune function and oxygen transport
• Lower in fat than regular ground beef – healthier for heart health when consumed in moderation

How to Make It Even Healthier:

• Drain excess fat after cooking
• Use grass-fed beef for a better omega-3 to omega-6 ratio
• Pair with low-carb vegetables for a balanced keto meal

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One pound (16 ounces or ~454 grams) of raw red cabbage provides approximately:

• Calories: ~105
• Carbohydrates: ~24g
  • Fiber: ~9g
  • Sugar: ~11g
• Protein: ~5g
• Fat: ~0.5g

Vitamins and Minerals:

• Vitamin C: ~162mg (about 180% of the Daily Value)
• Vitamin K: ~150mcg (about 125% of the Daily Value)
• Vitamin A (as beta-carotene): ~1200 IU
• Folate: ~110mcg
• Potassium: ~800mg
• Calcium: ~160mg
• Magnesium: ~50mg

Other Nutrients:

• Antioxidants: Rich in anthocyanins (responsible for the red/purple color)
• Water Content: ~90%

Red cabbage is low in calories, high in fiber, and packed with vitamins, especially vitamin C and K. It is also a great source of antioxidants that support overall health.

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https://www.lewrockwell.com/2025/03/charles-hugh-smith/three-ways-to-restore-housing-affordability/

​In the article “Three Ways To Restore Housing Affordability” by Charles Hugh Smith, the author emphasizes that the core issue of housing affordability stems from societal values, particularly the perception of housing as a financial asset rather than an essential shelter.

The key points presented include:​

1. Reevaluate Housing as Shelter vs. Financial Asset: The author argues that viewing housing primarily as a financial asset for profit, rather than as essential shelter, contributes to affordability issues.

This perspective leads to speculative investments, increasing prices and reducing availability for residents seeking homes.​

1. Impact of Financialization and Globalization: The commodification of housing has attracted global capital, treating properties as interchangeable assets.

This trend results in residential units purchased by non-resident investors, often remaining vacant or used for short-term rentals, thereby diminishing community cohesion and reducing housing supply for local citizens.​

1. Consequences of Restrictive Housing Policies: Existing restrictions and regulations on new housing developments often serve the interests of current property owners aiming to maintain or increase property values.

Such policies can limit housing supply, exacerbate affordability issues, and hinder the development of diverse, community-focused housing solutions.​

The author highlights the need to reassess societal values and policies to prioritize housing as shelter for citizens over its treatment as a speculative financial asset.

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Key Points from “The Gap Between ‘Need’ and ‘Want'” by Richard Mortimer

1. Instant Gratification vs. Real Success
   • Modern society craves quick results and effortless success.
   • There is often a gap between what we want (quick success) and what we need (effort and discipline) to achieve it.
2. The Illusion of Effortless Success
   • Many people desire passive income and businesses that run on autopilot.
   • However, real success requires foundational work: building a brand, nurturing customers, and refining systems.
   • True ease comes after hard work and learning, not before.
3. The Hard Truth About Mastery
   • Whether in fitness, business, or personal development, success requires consistency and persistence.
   • Wanting instant mastery is common, but real progress demands practice and discipline.
4. Bridging the Gap Between Want and Need
   • Recognizing this gap shifts our focus from wishful thinking to action.
   • Instead of frustration at slow results, ask: What do I need to do to get where I want to be?
   • Taking action, being patient, and committing to the process is the true path to achievement.
5. Mindset Shift for Lasting Success
   • Reflect on whether you’re focused on desires or the necessary steps to achieve them.
   • This shift in thinking can mean the difference between wishing for success and achieving it.

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Running Windows 11 in S Mode on a Chromebook presents some unique challenges and benefits. However, Chromebooks are designed primarily for Chrome OS, and installing Windows (especially Windows 11 S) may not be straightforward.

Advantages of Windows 11 S on a Chromebook

1. Security & Performance
   • Windows 11 S is a locked-down version of Windows that only allows apps from the Microsoft Store, reducing the risk of malware and keeping the system running efficiently.
   • Fast startup and performance optimization make it suitable for lightweight tasks.
2. Familiar Windows Interface
   • If you’re used to Windows, you might find Windows 11 S more intuitive compared to Chrome OS.
3. Microsoft Ecosystem Compatibility
   • If you rely on Microsoft Office (Word, Excel, PowerPoint) and other Windows-based apps, Windows 11 S allows access (though only via the Microsoft Store).
4. Better Offline Functionality
   • Chrome OS is cloud-centric, whereas Windows 11 S allows some offline app usage (although it’s limited in S Mode).

Disadvantages of Windows 11 S on a Chromebook

1. Compatibility Issues
   • Most Chromebooks do not support Windows natively. Running Windows may require hacking the firmware (e.g., enabling Developer Mode, installing custom BIOS like MrChromebox), which is risky.
2. Limited Software Support (S Mode)
   • Windows 11 S only allows apps from the Microsoft Store, meaning you cannot install third-party software (like traditional .exe files or Chrome extensions outside the Microsoft Edge browser).
3. Performance Constraints
   • Chromebooks often have low-end hardware (e.g., limited storage, 4GB RAM, and lower-end processors like Intel Celeron or ARM-based chips).
   • Running Windows (even the lightweight S Mode) can lead to slower performance and increased battery drain.
4. Storage Limitations
   • Many Chromebooks have small SSDs (32GB–64GB), which isn’t ideal for Windows 11, which requires at least 64GB of storage.
5. Driver & Hardware Issues
   • Some Chromebook components (Wi-Fi, touchpad, sound, camera) may not have compatible Windows drivers, leading to non-functioning features.

Alternative Solutions

If you need Windows on a Chromebook:

• Use Cloud Solutions
  • Services like Windows 365 Cloud PC or Parallels Desktop let you access Windows remotely.
• Install Linux Instead
  • If you need more flexibility than Chrome OS, Linux (e.g., Ubuntu or GalliumOS) is a better alternative than forcing Windows.
• Dual Boot Chrome OS & Windows (Highly Technical)
  • Some advanced users install Windows via third-party tools, but this can void warranties and break key features.

Final Verdict

• If you have a powerful Chromebook (like an Intel i5/i7 Pixelbook) and are willing to tinker with BIOS/firmware, Windows might work.
• However, most Chromebooks are not optimized for Windows, and performance issues, driver incompatibilities, and storage constraints make it a poor choice for daily use.
• Chrome OS with Office Online or Linux alternatives might be better if you just need Microsoft Office.

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