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วันอังคารที่ 31 มกราคม พ.ศ. 2555
PRAWN & PEA PASTA RECIPE - SORTED
วันจันทร์ที่ 30 มกราคม พ.ศ. 2555
Baked Macaroni and Cheese Recipe: How to accomplish the best mac and cheese
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วันเสาร์ที่ 28 มกราคม พ.ศ. 2555
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My alarming Pokemon Blue story... (part 1)
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Christmas Sweets
Merry Christmas! Happy Holidays! Come one, come all! Yes, it is the cooking season, I mean holiday season, so get ready to get your money's worth out of your kitchen this Christmas with cooking your feasts for your family.
Everyone looks forward to the feast, but what I look forward to most is the obscene amount of sweets and pastry that will be placed in front of me and the little restraint that I must show towards them.
Here are three of my favorite Christmas sweet specials that you should try this holiday season:
· Brownie Bonbons Recipe
· Candied Orange Peels Recipe
· Choco-Cherry Truffles Recipe
Brownie Bonbons
For making the perfect brownie "bonbons" you need a package of brownie mix (the more chocolately the better) and a half a cup of crushed candy canes. The first step is to make the brownies, just like any brownies before. Take them out of the oven a little before they are done and roll them into small balls. Then crush up the candy canes and roll the brownie balls into the candy canes, completely coating them. Let them cool and then serve!
Candied Orange Peels
To make candied orange peels you need the peels of three large oranges, a cup of water, two table spoons of corn syrup, and 3 cups of sugar. First take your peels and cut them into strips, about a quarter inch wide. Then boil a pot of water with the corn syrup, and sugar until completely dissolved. Simmer the orange peels for forty minutes, then let cool on a cookie sheet, and wait for them to cool. Enjoy!
Choco-Cherry Truffles
Just the word truffle makes me start to drool. Truffles are one of those foods that everyone loves, so you won't go wrong if you decide to try this recipe. Melt the semisweet chocolate in with the milk and salt in a saucepan (watch carefully as it tends to burn). Next, stir in the liquor, cherries, and nuts. Allow this mixture to cool and put in the refrigerator for at least an hour. The next part requires you to scoop out balls of chocolate. Then cover these balls of chocolate with melted white chocolate and sprinkles.
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วันอังคารที่ 24 มกราคม พ.ศ. 2555
วันจันทร์ที่ 23 มกราคม พ.ศ. 2555
Expat Life in Sri Lanka, Colombo
I recently visited the wonderful island of Sri Lanka, and found a country full of surprises.
Sri Lanka is situated just south of India, in the Indian Ocean. Once known as the Dominium of Ceylon and often referred to as the tea country, tea plantations abundantly thrive across the island, with spice gardens, banana and coconut palms growing randomly to create a jungle of natural resources.
People, animals and transport seem to co-exist side by side with no animosity towards each other. Dogs wonder aimlessly across or bask in the sun at the side of roads, cows and goats roam around everywhere, even on the beaches (which I found rather amusing) and people are everywhere, whether walking, cycling, using a tuc-tuc, motorbike with 5 astride, in a taxi, bus, car or truck, each takes up a space of the not too wide road. But co-exist they do, there is no anger at being stuck behind a truck, merely a short hooting of the horn to say I am here and would like to pass, politeness abounds and the expression and sounds are all of friendliness, within a country that sorely needs help at redeveloping itself since the tsunami. People are poor and yet happiness is everywhere.... Not just for the child on the hip or the person at their side, but for expats and tourists as well.
Tourists fluctuate towards the resorts and some chance the areas slightly outside of these areas, to experience a quieter less harassed holiday. Small pockets of expats can be found, dotted all over the country. When you bump into these people and chat about life on the island, there is not much to complain about. Yes, sometimes the water gets turned off or the electricity, yes the internet is not as fast as they would like it to be. Isn't that how most people feel in developed countries anyway: The faster it gets the faster we want it. In this little piece of paradise, expats are not too concerned that it takes a little longer to do things here, the people are prepared to wait, not too hasty to move forward too quickly. There was a lot of talk and concern about the elections and safety within the country and there are still road blockades and police / army personnel with guns wandering around keeping peace if necessary. However, with 70% of the population being Buddhists, the lifestyle is peaceful and life simplistic.
From an expat perspective, I could not fault the lifestyle. As said above, yes there are definite things missing, things are slower, it takes a good 4 - 6 hours to get from Colombo to Galle and similarly to anywhere about 200km's apart. I cannot say that the roads are particularly in good condition, but in the 10 days that I visited, I did not see one accident. Hardships could include the lack of being able to get from one part of the island to another quickly, the lack of fast internet connection, perhaps the human waste / refuse, which allows for the influx of flies, the dirt which is left to lie around and lastly the lack of funds to rebuild the country to what it was before the Tsunami.
Having said that, I have to look at all the good things that you find there, the beauty of the natural resources, how the nationals and expats are trying to rebuild the country, the beaches, game parks and mountains. This is truly a beautiful part of the world.
Expat Cost of living summary
The currency in Sri Lanka is the Sri Lankan Rupee LKR
The Exchange rate as at 15 January 2010 was $1 = 114.217 Rupees
I am going to break the Cost of living down according to some of the basket items:
Alcohol and Tobacco: Alcohol at Bar, Beer, Cigarettes, Locally Produced Spirit, Whiskey, Wine
Cigarettes (20s) - $3.14 to $9
Domestic Beer(500ml) - $2.50
Imported Beer (330ml) - $5.80
Wine at a bar - $6 a glass
Wine at a shop - $15 (750ml bottle)
Hotels tend to increase the prices of alcohol as it is the one way that they can make a profit. There are many small hotels and restaurants which create a competitive edge to where you can stay.
Clothing: Business Suits, Casual Clothing, Children's Clothing and footwear, Coats and hats, Evening Wear, Shoe Repairs, Underwear
Casual Long Sleeved Shirt (Men) - $12
Casual Long Sleeved Trousers (Men) - $20
Shorts (Men) - $11
T-Shirt (Men) - $6
Casual Blouse (Women) - $7
Casual Skirt (Women) - $12
Children's Jeans (Boys) - $5
Children's Jeans (Girls) - $3.50
Children's Shirt(Boys) - $5
Children's Shirt(Girls) - $4
Clothes are extremely cheap, in Colombo a person can get most of the name branded clothing at fairly reasonable prices in Factory shops.
Communication: Home Telephone Rental and Call Charges, Internet Connection and service provider fees, Mobile / Cellular Phone Contract and Calls
Monthly phone rental - $4.36
Phone call rate - $0.05 for a local call
Internet line connection fee - $104 (buy all equipment with installation)
Internet service provider fee - $17 (1 geg free thereafter)
Monthly mobile contract fee - $2.18 (for the year)
Mobile / cellular call rate - 90% of phones are prepaid,
Mobile Phone 100 Minutes Call - $38
- $0.012 - $0.05 sms peak times
Due to so many of the nationals working overseas to send money home, the communication costs are extremely low and there are often special deals or no cost is involved in the actual call.
Education: Creche / Pre-School Fees, High School / College Fees, Primary School Fees, Tertiary Study Fees
Annual Creche fee - $4.36 per month
Annual Primary school fee - $260 - $436 per month
Annual High School fee - $260 - $436 per month
Annual 1st Year Tertiary / University fee - $260 to $436 per month (dependent on which
private school they go to)
Private schooling is the most expensive on the island for expat children to attend, however the rates in comparison to other countries are reasonable. Expats that I came across spoke highly of the education system in the country and were happy with the private education that their children were receiving.
Furniture and Appliances: DVD Player, Fridge Freezer, Iron, Kettle, Toaster, microwave, Light Bulbs, Television, Vacuum Cleaner, Washing Machine
DVD Player - $87
Fridge / Freezer - $489 (LG / Whirlpool - 4 year guarantee)
Iron - $12 cheap to $35 top of the range
Kettle - $20 cheap to $37 top of the range
Microwave - $191
TV 21 inch - $244 (2 year guarantee)
Washing Machine LG - $570
Discounts can be negotiated with stores on all items
Groceries bought in a grocery store: Baby Consumables, Baked Goods, Baking, Canned Foods, Cheese, Cleaning Products, Dairy, Fresh Fruits, Fresh Vegetables, Fruit Juices, Frozen, Meat, Oil & Vinegars, Pet Food, Pre-Prepared Meals, Sauces, Seafood, Snacks, Soft Drinks, Spices & Herbs
Powdered baby formula (400g) - $7
Plain biscuits (100g) - $0.20
Loaf white bread (200g) - $0.70
Cake Flour (1kg) - $2.80
Baked Beans (415g) - $1.92
Tuna (185g) - $2.75
Cheese: Cheddar (250g) - $6.63
Crisps: Pringles (139g) - $2.50
Autowash clothing powder (750g) - $1.57
Dishwash liquid (500g) - $0.87
Clothing Softener (2l) - $5.40
Breakfast Cereal (250g) - $2.45
Butter (227g) - $2.18
Milk (1l) - $1.40
Eggs (12) - $1.80
Orange Juice (1l) - $2.80
Frozen Mixed Vegetables (1kg) - $6.20
Cooking oil (1l) - $3.22
Olive oil (500ml) - $8.28
Can of cola (355ml) - $1.00
Local Fizzy Soft Drink (1l) - $1.30
Local Natural Mineral Water (5l) - $1.08
Tea Bags (200g) - $1.85
Instant Coffee (100g) - $6.75
Local Ground Coffee (200g) - $3.66
Salt (400g) - $0.26
Pepper (400g) - $0.35
Prices were obtained from local grocery stores, there are no big department stores to shop in.
Healthcare: General Practitioner Consultation rates, Hospital Private Ward Daily, Rate, Non-Prescription Medicine, Private Medical Insurance / Medical Aid Contributions
GP Private rate visit with meds - $3.50
Hospital Private ward rates - $28 per day
Dentistry - Tooth extraction - $4.35
Most expats use Bupa or the Sri Lankan Equivalent
Household: House / Flat Mortgage, House / Flat Rental, Household Electricity Consumption, Household Gas / Fuel Consumption, Household Water Consumption, Local Property Rates / Taxes / Levies
Rent 2 bed Apartment City Centre - $700
Rent 2 bed Apartment outside of City Centre - $600
Electricity, Gas, Water, Garbage per - $80 to $90 per month for an average
household, this is expensive when taking household
air conditioning into account
Gas / Fuel - 12 ½ kg bottle - $14
Local property Rates - 8 to 10% of value of property
Expats cannot buy a property directly, this has to be done via a Lawyer who owns the property. Mortgage for locals is 4/5%. This is where most expats find the costs creep in, running the air conditioners is extremely expensive as well as the cost of water.
Miscellaneous: Domestic Help, Dry Cleaning, Linen, Office Supplies, Newspapers and Magazines, Postage Stamps
Domestic Rates - full time per person - $80 average
1 Black inkjet printer cartridge - $14
1 Color inkjet printer cartridge - $21
500 sheets printer paper - $5.23
Local Daily Newspaper - $0.17
International Daily Newspaper - $0.45
International Magazine - $20
International Airmail Stamps - $0.22
Domestic Stamps - $0.12
Domestic help is cheap and most employees either live on the property or close by. Office supplies are reasonable, with CD's and DVD's freely available on the street where most locals buy them.
Personal Care: Cosmetics, Haircare, Moisturiser / Sun Block, Nappies, Pain Relief Tablets, Toilet Paper, Toothpaste, Soap / Shampoo / Conditioner
Body lotion (400ml) Vaseline Intensive car - $4.53
Toilet paper 1 ply per roll - $0.50
Toothpaste (200g) - $1.92
Shampoo (200ml) - $2.40
Some of the items that can be purchased can be expensive, like creams, sunblocks and cosmetic creams. Name brand products are the most expensive.
Recreation and Culture: Books, Camera Film, Cinema Ticket, DVD and CD's, Sports goods, Theatre Ticket
Books paper back - $10
Cinema ticket - $0.50
DVD / CD Imported - $2
Cricket ticket - $0.50 to $8
Theatre Ticket - only in Colombo - $30
Hard cover books are expensive in the country, but paper back books are of a similar cost to the US and UK. Cinema tickets are cheap due to the availability of cheap DVD replicas which can be bought on street corners. International cricket tickets are also kept cheap for the local population.
Restaurants / Meals out / Hotels: Business Dinner, Dinner at Restaurant (non fast food), Hotel Rates, Take Away Drinks & Snacks (fast Food)
Business Dinner excl Alcohol - $22 per person
Dinner / lunch at local restaurant - $8 per person
McDonalds Big Mac - $4.10
Hotel Rates 3* - $8 to $50 pppn
Hotel Rates 4* - $80 to $120 pppn
Hotel Rates 5* - $140 pppn upwards
Take away - Can of cola x 1 - $0.70
Medium pizza - $3.50
Hamburger - $2.00
Coffee - pot x 3 cups - $1.40
As in most countries how much you pay for a meal is dependent on where you go, the local restaurants have great local meals, as well as international flavours, we found a fabulous vegetarian restaurant in Galle, well worth a visit and all prices were fairly cheap. Some restaurants do take advantage of the tourist population and serve sub standard meals. However, most restaurants were good with their portions and meal plans.
Transport: Hire Purchase / Lease of Vehicle, Petrol / Diesel, Public Transport, Service Maintenance, Tyres, Vehicle Insurance, Vehicle Purchase
Hire / Lease car - Sedan Toyota Corolla - $37.14 per day for 1 week
Hire / Lease car - Toyota RAV4 - $46.71 per day for 1 week
Petrol unleaded per litre - $1.23
Diesel per litre - $0.64
Bus Ticket (one way) - $1.00
Taxi Ride - per km - $0.50
Tuc Tuc - 10 km ride - $6.00
Train Ticket 2nd class - $1.57
If you are visiting I would suggest you use the local taxis and tuc-tucs, driving can be a head-ache and unpleasant experience if you are not used to the local norms. However, speeds do not go over 80km on the bigger roads and overall a safe place to drive.
The above detail are some of the items form the basis of the cost of living indexes for each basket group in the Xpatulator calculators, these costs are then used with their indexes and exchange rates to calculate the cost of living in different locations.
For more information on Sri Lanka read more at www.xpatulator.com/outside.cfm.
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วันเสาร์ที่ 21 มกราคม พ.ศ. 2555
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วันพฤหัสบดีที่ 19 มกราคม พ.ศ. 2555
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วันพุธที่ 18 มกราคม พ.ศ. 2555
Hypothyroid Diet
Hypothyroidism (under-active thyroid) can remain undetected for years. People commonly have the symptoms of hypothyroidism even though their blood tests indicate that their thyroid function is 'normal'. This is because standard pathology tests for thyroid function can have difficulty detecting 'sub clinical' cases of hypothyroidism. The most common symptoms of hypothyroidism are chronic tiredness, constipation, feeling the cold and dry skin. If you are in a high risk category for thyroid dysfunction - have a family member with a thyroid condition (especially your mother); are at the menopausal age; have experienced lots of stress in the past two-three years; or have hormonal imbalances - then it's important that you support your thyroid, even if the tests tell that your thyroid is 'normal'. One of the best ways to support thyroid function is with diet.
Certain foods improve hypothyroidism by supplying the essential minerals that the thyroid needs to function and produce hormones.
These include:
1. Tyrosine-rich foods. The amino acid tyrosine combines with iodine to make the hormone thyroxine. These foods include meat, fish, turkey and chicken breast, low fat milk and yogurt, almonds, avocado, bananas, lima beans, pumpkin seeds, sesame seeds, lentils. Supplements of tyrosine should be taken on an empty stomach so that it doesn't have to compete with other amino acids.
2. Iodine-rich foods. Iodine is needed to make thyroid hormones. Ideal food sources include Celtic sea salt, seaweed (sushi, nori rolls), salt water fish and sea food. Iodized salt is available but should be used in small amounts once or twice a week along with a good quality Celtic sea salt. Iodine supplements are usually in the form of kelp tablets. Consult your health practitioner before using these, because the wrong dose can unbalance your thyroid.
3. High quality protein. All of our body's glands and hormones are made from protein. Try to eat high quality lean protein at every meal.
4. Selenium-rich foods - meat, chicken, salmon, tuna, seafood, whole unrefined grains, brazil nuts, brewer's yeast, broccoli, dairy products, garlic, onions and black strap molasses.
5. Supplements of Vitamin B complex and essential fatty acids because they help to balance the entire hormonal system.
6. Sunlight - while not a food, its important to get a daily dose of safe sun. Light stimulates the pineal gland, which in turn positively affects the thyroid as well as all the other endocrine glands.
Certain foods are detrimental for hypothyroidism because they can inhibit the production of thyroid hormones.
1. Soy products. Isoflavones are hormone-like substances found in soy products. High consumption of soy products have been found to suppress thyroid function in some people and can even cause or worsen hypothyroidism. In particular, an isoflavone called genistein, appears to reduce thyroid hormone output by blocking the activity of an enzyme called thyroid peroxidase. This enzyme is responsible for adding iodine onto the thyroid hormones.
How much is too much soy? Each person can tolerate a different amount and unfortunately soy is hidden in many processed and refined foods. If you have a family history of thyroid disease or a diet low in the minerals iodine and selenium, you need to be careful of your soy intake. Reduce your consumption of soy products (soy milk, tofu, tempeh, miso, soy sauce) to a maximum of two or three times per week. If you have already been diagnosed with hypothyroidism, or you display the common symptoms, then reduce your intake to less than twice in a week.
2. Cruciferous vegetables - broccoli, cauliflower, Brussels sprouts, cabbage, mustard, rutabagas, kohlrabi, and turnips. Isothiocyanates are the category of substances in cruciferous vegetables that have been associated with decreased thyroid function. They appear to reduce thyroid function by blocking thyroid peroxidase, and also by disrupting messages that are sent across the membranes of thyroid cells. Cooking these vegetables does make the isothiocyanates less available. Also, because they are so good for us in other ways, only restrict this group if you have been actually diagnosed with hypothyroidism or have strong symptoms.
3. Low progesterone goes hand in hand with low thyroid, so avoid foods that promote oestrogen dominance. This includes any animal product that has not been produced organically (chicken, eggs, dairy, beef, lamb, pork, etc.). All of these foods are available organic.
4. It is believed by some researchers that chlorine and fluoride (found in most tap water) block iodine receptors in the thyroid gland, eventually leading to hypothyroidism.
5. Gluten is linked to thyroid dysfunction (both hyper and hypo thyroid) so if you have any digestive problems or any one in your family with a gluten sensitivity, it would be worth dramatically reducing your gluten intake.
Please note: The information in this article is not intended to take the place of a personal relationship with a qualified health practitioner nor is it intended as medical advice.
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วันอังคารที่ 17 มกราคม พ.ศ. 2555
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วันอังคารที่ 10 มกราคม พ.ศ. 2555
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วันเสาร์ที่ 7 มกราคม พ.ศ. 2555
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วันพุธที่ 4 มกราคม พ.ศ. 2555
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วันอังคารที่ 3 มกราคม พ.ศ. 2555
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วันจันทร์ที่ 2 มกราคม พ.ศ. 2555
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วันอาทิตย์ที่ 1 มกราคม พ.ศ. 2555
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