Thursday, December 16, 2004

How To Stay Slim During The Holiday Season.

The majority of people find themselves carrying additional fat once the holidays are over.Worst of all, most of them never lose this extra weight. Over the years, few kilos gained over years, few kilos gained over here and there add up to 5, 10, 15 kilos of excess fat!



To avoid falling into the holiday fat trap , follow these simple tips:

1. Don't deprive yourself. Munching on a green salad while everyone is feasting on turkey and stuffing is just not worth it. You will end up miserable, and chances are you'll binge at home or on the next party. Depriving yourself once is likely to cause you to eat everything in sight the next day to "compensate" for your suffering.

2. Don't stuff yourself. You are not a turkey, after all! Remember, this is not the last time in your life that you can eat.

3. Eat a small meal several hours before the party. This will prevent you from being too hungry when faced with abundant menu. When you are not starving, you can think with your brain, and not with your stomach.

4. Eat slowly. It takes our body 20 minutes to realise that we are full. Also, the slower you eat the less food you'll eat as opposed to eating fast in the same amount of time.

5. Be aware of what you are eating. It's easy to get carried away in conversation, and eat way too much before you know it. Don't automatically go for more helpings while you are talking to someone.



6. If you are cooking the food, prepare healthier versions of traditional dishes. Don't go too far by trying to completely cut out the fat. Just make some slight changes such as mashing potatoes with low-fat milk, adding less butter to the food, and serving more salads and veggies. Or make the stuffing in a casserole dish outside of turkey, so it does not soak up the extra fat.

7. Deal with food-pushing hosts by complimenting them. When they try to force more food on you, smile. Say how much you love their food, but unfortunately you are so full, you can't get in another bite. And that you'll be delighted if they gave you some of this food to take home, if there's anything left after the party!

8. Choose the turkey breast meat, since it has fewer calories than dark meat. Also, most of the fat in a turkey is contained in the skin. So if you can, don't eat the skin. Skinless turkey breast is actually a healthy choice. But go easy on fat-Iaden gravy !

9. Eat small amounts of various foods, as opposed to large portions of few foods. Sampling everything on the menu will leave you more satisfied since you've tried everything there is. But remember, moderation is the key.

10. Eat that dessert. The trick here is to eat a small piece of it. This way you can have your cake and eat it too!

Replacing a Basic Light Switch

A single-pole switch is the kind that controls a light or a receptacle from one location is the most common type of switch used in residential wiring. (As opposed to a three-way switch. This controls a light from two locations from the top and bottom of a staircase.) Luckily,replacing a single-pole switch is simple and cheap. You'll need a few tools, some know-how and as little as RM3 (USD0.80) for a new switch.

Choosing a New Single-pole Switch
Turn off the power, and then remove the plastic or metal cover plate that fits over your old switch. You'll see some important information printed on the metal face, or yoke, of the switch. The replacement switch you buy should match the amp and volt ratings printed on the old one, If the old switch accepted aluminium wiring (it'll have the abbreviation CO/ALR), make sure the replacement does too. The new switch should also meet a couple of quality standards, whether or not the old one did. It should be UL Iisted and have a grounding screw or a grounding wire. It should also have screw terminals in addition to or instead of push-in ("backwired") terminals. The latter are notorious for losing their connection over time and can never be used with aluminium wire.

Wiring Setup
Your switch will either be wired in the middle of the circuit or in a switch loop. You'll follow the same steps in both cases.







Step by Step
1. Test the circuit, you've already switched off the circuit controlling the switch at your main service panel and removed the switch's cover plate. Now use a voltage tester to test the circuit and make sure the power is off.

2. Remove and test the switch. Use a continuity tester to confirm that the switch is blown and that the problem is not somewhere else along the circuit.

Unscrew the yoke from the wiring box, pull the switch from the wall, and disconnect the wiring. Attach the clip of the continuity tester to one of the brass-coloured screw terminals and touch the probe of the tester to a chrome-coloured screw on the opposite side of the switch. If the switch is working, the bulb on the tester will light when the switch is in the "on" position and not when it's in the "off" position. If the tester light doesn't go on,replace your switch with a new one; if the light does go on, your electrical problem is somewhere else along the circuit.

Tip from the pros: If your switch has only push-in terminals, your continuity tester's probes probably won't reach the switch's terminal contacts, If this is the case, insert a short piece of wire into each push-in terminal, and use the short wires to connect to the tester. Test the switch to diagnose the problem as in step 2. Even if the switch works, it's smart to replace it with one that has screw terminals.

3. Install the new switch. First, use your continuity tester to malswitch is working properly. Then connect the two hot wires from the electrical box to the switch by wrapping the bare ends of the wires clockwise around the brass screw terminals. (If it's a switch loop, one of the hot wires may be a white wire marked black or red see the wiring diagram). Make sure to hold the switch so that up will be "on" and down will be "off." Use a wire connector to connect the grounding wire(s) in the box to the grounding screw or grounding wire on the switch (use a pigtail if necessary).

While you have the box open, check that the wires are in good condition. If any are damaged, wrap them with electrical tape.

4. Turn the power on. Good work, you're done.

Wednesday, December 15, 2004

Tioman Island In Malaysia


Crystal Water Tioman Island

An Island Shrouded in Legends
The origin of Tioman and its people are woven in a tapestry of intriguing legends.A Iegend synonymous with the island is the tale of a beautiful dragon princess. On her way from China to visit her prince in Singapore, this fabled maiden stopped to seek solace in the crystal clear waters of the South China Sea.

Enchanted by the charms of the place, she decided to discontinue her journey.The princess took the form of an island and pledged to offer shelter and comfort to passing travellers. Till today, the island bears startling resemblance to a sleeping dragon.

At a glance
Tioman Island is located about 56km off the East Coast of Peninsula Malaysia.The island enjoys a tropical climate, with temperatures ranging from 28C to 30C.The water temperature is 28C. Visitors can expect occasional torrential showers especially from the months of November to February. However, most resorts continue to operate during this season and activities may be carried out as usual.

A Marine Treasure Trove
Tioman is the largest and most developed of the volcanic islands that form the Tioman Marine Park. The cluster of islands was gazette as a Marine Park in 1990 to protect its precious marine resources. Tioman's waters are home to a splendid array of marine life. Its dense coral gardens include colourful gorgonian sea fans, staghorn corals, nidibranchs and beautifully sculptured sea sponges

As a protected area, only activities that do not harm or destroy marine life such as snorkeling, scuba diving, swimming and underwater photography are permitted. Coral and shellfish gathering as well as other damaging activities are strictly forbidden. Fishing is not allowed within a 3km radius of the island.


Sunset at Tioman Island

A Splashing Playground
Blessed with a sunny, tropical climate, Tioman is the perfect spot for a host of watersports activities. Visitors can indulge in swimming, boating or simply cruise in a glass bottomed boat to enjoy the breathtaking beauty. For a taste of adventure, you can contend the waves in a kayak or glide over the clear waters by windsurfing.

The warm waters and high visibility (20 - 30 metres) make Tioman a popular destination for snorkeling and diving.The colonies of corals provide habitat for a variety of small marine life, ideal for snorkelers who wish to swim alongside a symphony of fishes and enjoy the beauty of the undersea garden.Tioman was the setting for the Hollywood musical 'South Pacific' and Hong Kong TV series 'The Ultimate Goal'.


Tioman Island

Nature's Wonderland
Tioman has one of the last untouched dipterocarp forests in the South China Sea.The abundant sunshine and rain creates a luxuriant setting of tropical trees, sprinkled with an assortment of ferns and flowers.

The lush greenery is home to a wide range of wildlife including protected species. There are no large mammal predators on the island. The ecological galore also includes an interesting array of reptiles and amphibians.

Trekking is an excellent way to enjoy the sights and sounds of the forest while breathing in the fresh air. There are several trek routes in Tioman.The island's climate encourages the lush growth of Euricoma Longifolia (locally known as Tongkat Ali), a potent herb for promoting vitality.Avid climbers can take a six-hour hike to conquer Mount Kajang (1038 metres), the highest peak on the island.

Experienced rock climbing enthusiasts can embark on an adrenaline-pumping ascent over the Gunung Nenek Semukut (also known as Twin Peaks). Malaysia's highest freestanding spire. It is more than twice the height of the Eiffel Tower. So far, there have only been two successful climbs to its peak.

Getting Around
Getting around Tioman is interesting as boats are the main form of transportation.There are no cars or asphalt roads on the island, except around Tekek. All villages have regular boat and sea bus services that connect to other villages. Speedboats can be chartered for trips and island hopping activities. For short excursions, visitors can rent bicycles or motorbikes at a reasonable rate.

Getting There
Tioman Island is accessible by boat from Mersing in Johor Bahru or Tanjung Gemok in Pahang. Visitors can also travel by air/flight to the island. Berjaya Air operates daily flights from Kuala Lumpur and Singapore using a 48-seater De Havilland Dash7 aircraft.

Tuesday, December 14, 2004

Mangosteen - The Queen Of Fruits

One of the most praised of tropical fruits, and certainly the most esteemed fruit in the family Guttiferae, the mangosteen, Garcinia mangostana L., is almost universally known or heard of by this name. There are numerous variations in nomenclature: among Spanish-speaking people, it is called mangostan; to the French, it is mangostanier, mangoustanier, mangouste or mangostier; in Portuguese, it is mangostao, mangosta or mangusta; in Dutch, it is manggis or manggistan; in Vietnamese, mang cut; in Malaysia, it may be referred to in any of these languages or by the local terms, mesetor, semetah, sementah or mangis; in the Philippines, it is mangis or mangostan. Throughout the Malay Archipelago, there are many different spellings of names similar to most of the above.

The mangosteen tree is very slow-growing, erect, with a pyramidal crown; attains 20 to 82 ft (6-25 m) in height, has dark-brown or nearly black, flaking bark, the inner bark containing much yellow, gummy, bitter latex. The evergreen, opposite, short-stalked leaves are ovate-oblong or elliptic, leathery and thick, dark-green, slightly glossy above, yellowish-green and dull beneath; 3 1/2 to 10 in (9-25 cm) long, 1 3/4 to 4 in (4.5-10 cm) wide, with conspicuous, pale midrib. New leaves are rosy. Flowers, 1 1/2 to 2 in (4-5 cm) wide and fleshy, may be male or hermaphrodite on the same tree. The former are in clusters of 3-9 at the branch tips; there are 4 sepals and 4 ovate, thick, fleshy petals, green with red spots on the outside, yellowish-red inside, and many stamens though the aborted anthers bear no pollen. The hermaphrodite are borne singly or in pairs at the tips of young branchlets; their petals may be yellowish-green edged with red or mostly red, and are quickly shed.

The fruit, capped by the prominent calyx at the stem end and with 4 to 8 triangular, flat remnants of the stigma in a rosette at the apex, is round, dark-purple to red-purple and smooth externally; 1 1/3 to 3 in (3.4-7.5 cm) in diameter. The rind is 1/4 to 3/8 in (6-10 mm) thick, red in cross-section, purplish-white on the inside. It contains bitter yellow latex and a purple, staining juice. There are 4 to 8 triangular segments of snow-white, juicy, soft flesh (actually the arils of the seeds). The fruit may be seedless or have 1 to 5 fully developed seeds, ovoid-oblong, somewhat flattened, 1 in (2.5 cm) long and 5/8 in (1.6 cm) wide, that cling to the flesh. The flesh is slightly acid and mild to distinctly acid in flavor and is acclaimed as exquisitely luscious and delicious.



Origin and Distribution
The place of origin of the mangosteen is unknown but is believed to be the Sunda Islands and the Moluccas; still, there are wild trees in the forests of Kemaman, Malaysia. Corner suggests that the tree may have been first domesticated in Thailand, or Burma. It is much cultivated in Thailand–where there were 9,700 acres (4,000 ha) in 1965–also in Kampuchea, southern Vietnam and Burma, throughout Malaysia and Singapore. The tree was planted in Ceylon about 1800 and in India in 1881. There it succeeds in 4 limited areas–the Nilgiri Hills, the Tinnevelly district of southern Madras, the Kanya-kumani district at the southernmost tip of the Madras peninsula, and in Kerala State in southwestern India. The tree is fairly common only in the provinces of Mindanao and Sulu (or Jolo) in the Philippines. It is rare in Queensland, where it has been tried many times since 1854, and poorly represented in tropical Africa (Zanzibar, Ghana, Gabon and Liberia). There were fruiting trees in greenhouses in England in 1855. The mangosteen was introduced into Trinidad from the Royal Botanic Garden at Kew, England, between 1850 and 1860 and the first fruit was borne in 1875. It reached the Panama Canal Zone and Puerto Rico in 1903 but there are only a few trees in these areas, in Jamaica, Dominica and Cuba, and some scattered around other parts of the West Indies. The United States Department of Agriculture received seeds from Java in 1906 (S.P.I. #17146). A large test block of productive trees has been maintained at the Lancetilla Experimental Station at Tela, Honduras, for many years. Quite a few trees distributed by the United Fruit Company long ago have done well on the Atlantic coast of Guatemala. In 1924, Dr. Wilson Popenoe saw the mangosteen growing at one site in Ecuador. In 1939, 15,000 seeds were distributed by the Canal Zone Experiment Gardens to many areas of tropical America. It is probable that only a relatively few seedlings survived. It is known that many die during the first year. Dr. Victor Patiño has observed flourishing mangosteen trees at the site of an old mining settlement in Mariquita, Colombia, in the Magdalena Valley and the fruits are sold on local markets. Dierberger Agricola Ltda., of Sao Paulo, included the mangosteen in their nursery catalog in 1949.

Despite early trials in Hawaii, the tree has not become well acclimatized and is still rare in those islands. Neither has it been successful in California. It encounters very unfavorable soil and climate in Florida. Some plants have been grown for a time in containers in greenhouses. One tree in a very protected coastal location and special soil lived to produce a single fruit and then succumbed to winter cold.

Despite the oft-repeated Old World enthusiasm for this fruit, it is not always viewed as worth the trouble to produce. In Jamaica, it is regarded as nice but overrated; not comparable to a good field-ripe pineapple or a choice mango.

Varieties
According to Corner, the fruit from seedling trees is fairly uniform; only one distinct variation is known and that is in the Sulu Islands. The fruit is larger, the rind thicker than normal, and the flesh more acid; the flavor more pronounced. In North Borneo, a seemingly wild form has only 4 carpels, each containing a fully-developed seed, and this is probably not unique.

Climate
The mangosteen is ultra-tropical. It cannot tolerate temperatures below 40º F (4.44º C), nor above 100º F (37.78º C). Nursery seedlings are killed at 45º F (7.22º C).
It is limited in Malaya to elevations below 1,500 ft (450 m). In Madras it grows from 250 to 5,000 ft (76-1,500 m) above sea-level. Attempts to establish it north of 200 latitude have all failed.

It ordinarily requires high atmospheric humidity and an annual rainfall of at least 50 in (127 cm), and no long periods of drought. In Dominica, mangosteens growing in an area having 80 in (200 cm) of rain yearly required special care, but those in another locality with 105 in (255 cm) and soil with better moisture- holding capacity, flourished.

Season and Harvesting
At low altitudes in Ceylon the fruit ripens from May to July; at higher elevations, in July and August or August and September. In India, there are 2 distinct fruiting seasons, one in the monsoon period (July-October) and another from April through June. Puerto Rican trees in full sun fruit in July and August; shaded trees, in November and December.
Cropping is irregular and the yield varies from tree to tree and from season to season. The first crop may be 200 to 300 fruits. Average yield of a full-grown tree is about 500 fruits. The yield steadily increases up to the 30th year of bearing when crops of 1,000 to 2,000 fruits may be obtained. In Madras, individual trees between the ages of 20 and 45 years have borne 2,000 to 3,000 fruits. Productivity gradually declines thereafter, though the tree will still be fruiting at 100 years of age.

Ripeness is gauged by the full development of color and slight softening. Picking may be done when the fruits are slightly underripe but they must be fully mature (developed) or they will not ripen after picking. The fruits must be harvested by hand from ladders or by means of a cutting pole and not be allowed to fall.



Keeping Quality
In dry, warm, closed storage, mangosteens can be held 20 to 25 days. Longer periods cause the outer skin to toughen and the rind to become rubbery; later, the rind hardens and becomes difficult to open and the flesh turns dry.

Ripe mangosteens keep well for 3 to 4 weeks in storage at 40º to 55º F (4.44º-12.78º C). Trials in India have shown that optimum conditions for cold storage are temperatures of 39º to 42º F (3.89º-5.56º C) and relative humidity of 85 to 90%, which maintain quality for 49 days. It is recommended that the fruits be wrapped in tissue paper and packed 25-to-the-box in light wooden crates with excelsior padding. Fruits picked slightly unripe have been shipped from Burma to the United Kingdom at 50º to 55º F (10º-12.78º C). From 1927 to 1929, trial shipments were made from Java to Holland at 37.4º F (approximately 2.38º C) and the fruits kept in good condition for 24 days.

Food Uses
To select the best table fruits, choose those with the highest number of stigma lobes at the apex, for these have the highest number of fleshy segments and accordingly the fewest seeds. The numbers always correspond. Mangosteens are usually eaten fresh as dessert. One need only hold the fruit with the stem-end downward, take a sharp knife and cut around the middle completely through the rind, and lift off the top half, which leaves the fleshy segments exposed in the colorful "cup"–the bottom half of the rind. The segments are lifted out by fork.
The fleshy segments are sometimes canned, but they are said to lose their delicate flavor in canning, especially if pasteurized for as much as 10 minutes. Tests have shown that it is best to use a 40% sirup and sterilize for only 5 minutes. The more acid fruits are best for preserving. To make jam, in Malaysia, seedless segments are boiled with an equal amount of sugar and a few cloves for 15 to 20 minutes and then put into glass jars. In the Philippines, a preserve is made by simply boiling the segments in brown sugar, and the seeds may be included to enrich the flavor.

The seeds are sometimes eaten alone after boiling or roasting.
The rind is rich in pectin. After treatment with 6% sodium chloride to eliminate astringency, the rind is made into a purplish jelly.



Food Value Per 100 g of Edible Portion*
Calories60-63
Moisture80.2-84.9 g
Protein0.50-0.60 g
Fat0.1-0.6 g
Total Carbohydrates14.3-15.6 g
Total Sugars (sucrose, glucose and fructose)16.42-16.82 g
Fiber5.0-5.1 g
Ash0.2-0.23 g
Calcium0.01-8.0 mg
Phosphorus0.02-12.0 mg
Iron0.20-0.80 mg
Thiamine0.03 mg
Ascorbic Acid1.0-2.0 mg



*Minimum/maximum values from analyses made in the Philippines and Washington, D.C.

Phytin (an organic phosphorus compound) constitutes up to 0.68% on a dry-weight basis. The flesh amounts to 31% of the whole fruit.

Other Uses
Mangosteen twigs are used as chewsticks in Ghana. The fruit rind contains 7 to 14% catechin tannin and rosin, and is used for tanning leather in China. It also yields a black dye.
Wood: In Thailand, all non-bearing trees are felled, so the wood is available but usually only in small dimensions. It is dark-brown, heavy, almost sinks in water, and is moderately durable. It has been used to make handles for spears, also rice pounders, and is employed in construction and cabinetwork.

Medicinal Uses: Dried fruits are shipped from Singapore to Calcutta and to China for medicinal use. The sliced and dried rind is powdered and administered to overcome dysentery. Made into an ointment, it is applied on eczema and other skin disorders. The rind decoction is taken to relieve diarrhea and cystitis, gonorrhea and gleet and is applied externally as an astringent lotion. A portion of the rind is steeped in water overnight and the infusion given as a remedy for chronic diarrhea in adults and children. Filipinos employ a decoction of the leaves and bark as a febrifuge and to treat thrush, diarrhea, dysentery and urinary disorders. In Malaya, an infusion of the leaves, combined with unripe banana and a little benzoin is applied to the wound of circumcision. A root decoction is taken to regulate menstruation. A bark extract called "amibiasine", has been marketed for the treatment of amoebic dysentery.
The rind of partially ripe fruits yields a polyhydroxy-xanthone derivative termed mangostin, also ß-mangostin. That of fully ripe fruits contains the xanthones, gartanin, 8-disoxygartanin, and normangostin. A derivative of mangostin, mangostin-e, 6-di-O-glucoside, is a central nervous system depressant and causes a rise in blood pressure.

Mangosteen is the fruit of an evergreen tree, Garcinia mangostana, that is native to Malaysia and Indonesia. Said to be Queen Victoria's favorite fruit, it inspired a lengthy commendation from David Fairchild in his 1930 work Exploring for Plants.

Wednesday, December 08, 2004

Sunset or Sunrise ?

Well,got some of the photos from a friend.Until now,still can't decide whether the photo is taken when the sun is going down or going up.Anyone in the net can tell me the differences?



Photo 1


Photo 2


Photo 3


Photo 4