Saturday, 31 July 2010

Puding Cendol Putih


2 cawan cendol
30 gm agar-agar
2 1/2 cawan gula pasir
3 cawan santan
4 biji putih telur
3 helai daun pandan - basuh, siat dan simpul
2 cawan air
Sedikit garam

Cara Menyediakan:

1. Didihkan agar-agar dan air hingga hancur lalu masukkan gula dan daun pandan biarkan mendidih lagi hingga larut.

2. Tapis agar-agar dan jerang semula di atas dapur dengan api yang kecil.

3. Pukul putih telur bersama santan hingga kembang. Tuangkan ke dalam agar-agar, campurkan garam bagi membangkitkan lemak dan kacau hingga sebati.

4. Tuskan cendol dan masukkan ke dalam adunan di atas, kacau perlahan-lahan. Tuangkan ke dalam acuan dan sejukkan ke dalam peti sejuk hingga beku.

From: SajiOnline

Monday, 26 July 2010

Resepi Kuih Sagu

Kuih sagu ni adalah sejenis kuih yang lembut dan sedap sekali bila dimakan. Yang bestnya ianya senang saja untuk dimasak. Boleh makan waktu pagi atau petang. Atau bila-bila masa yang disukai. Selamat mencuba...



2 gelas air
1/2 gelas gula (boleh dikurangkan atau dilebihkan ikut suka)
1 gelas sagu mata ikan
sedikit pewarna merah
Beberapa helai daun pandan
Kelapa parut (bahagian putih saja) digaul dengan sedikit garam

Cara-cara membuatnya

1) Didihkan air bersama gula dan daun pandan. Rasa tahap kemanisannya mengikut kesukaan anda.
2) Setelah mendidih masukkan pewarna dan sagu yang telah di cuci terlebih dahulu. Cuci sekejap saja, takut ia jadi terlalu kembang, nanti tak sedap untuk dimakan.
3) Kacau perlahan-lahan di atas api kecil supaya ia tak hangus sampai sagu kembang sepenuhnya.
4) Tuang ke dalam loyang dan biarkan sejuk.
5) Bila dah sejuk potong mengikut bentuk diamond atau sebarang bentuk yang disukai.
6) Gaul dengan kelapa parut yang dah digaul dengan garam. Sedia untuk dihidang.

Friday, 23 July 2010

14 Foods that Lower Cholesterol

After reviewing my research on healthy foods and cholesterol from this year I came up with the top 14 Foods that Lower Cholesterol.

  • 1. Whole grains and oats – a five-year Insulin Resistance Athersclerosis Study showed that people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.”
  • Shop for Whole Grains


  • 2. Blueberries – a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.
    Shop for Blueberries
  • 3. Pistachios, 4. Walnuts, and 5. Almonds – a Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels. Research published in the Journal of the American College of Cardiology showed eating walnuts after a high-fat meal might protect your heart. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.
  • Avocados

  • 6. Avocados, 7. Olives, and 8. Olive oil – 26 of the 30 grams of fat in an avocado are heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol. The good fats in avocados, olives, and olive oil protect against heart disease and diabetes. Check out the Mediterranean Diet.
  • 9. Flaxseed oil – flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.
  • 10. 100% cranberry-grape juice – antioxidants in grape juice slow down LDL cholesterol oxidation, and cranberry juice raises HDL or “good” cholesterol.
  • salmon

  • 11. Fish and Fish oil – a study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the size and concentration of several lipoprotein subclasses (cholesterol) in their bodies.
  • 12. Black soybeans – a study from the Journal of the Science of Food and Agriculture shows that black soybeans may help prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.
  • 13. Pomegranate juice – a National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).
  • 14. Yogurt with live active cultures (probiotics) – Vicki Koenig, MS, RD, CDN said “several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.”

You might be a person who is predisposed to high cholesterol, or maybe your diet could use a shape-up. Here are a few key points on cholesterol that I try to focus on:

  • LDL or “bad” cholesterol deposits itself on the walls of your arteries, forming plaques that make them hard and narrow. HDL or “good” cholesterol removes excess LDL in your blood and brings it to your liver for disposal. The more HDL you consume, the less LDL you’ll have in your blood.
  • You may need medication to help reduce your cholesterol, but eating a heart-healthy diet and getting exercise are very important.
  • Everyone should have their cholesterol checked-it doesn’t matter if you are young/old, female/male, or thin/overweight.

MAHA 2010 kick starts

MIFB Starts Off 2010 MAHA Ebhibition - Noh Omar

KUALA LUMPUR, July 22 (Bernama) -- The three-day Malaysia International Food and Beverage trade fair (MIFB) which begins today kick starts the 2010 Malaysia Agriculture, Horticulture & Agro tourism exhibition (MAHA) scheduled for November.

Agriculture and Agro-Based Industry Minister Datuk Seri Noh Omar said the exhibition will be held from Nov 25 to Dec 5 at the Malaysia Agro-Exposition Park Serdang (MAEPS) in Selangor.

The 2010 MAHA is expected to attract more foreign companies following the success of its 2008 edition being listed in the Malaysia Book of Records as the largest agricultural exhibition in the country.

"We expect this year's exhibition to be three to four times bigger than the MIFB launched today," he said after launching the trade fair at the Putra World Trade Centre (PWTC) here.

Noh added that according to the secretariat, 30 per cent of booths for the 2010 MAHA have already been booked by international companies.

Meanwhile, the MIFB themed "Menghidangkan Pasaran Global Berbilion Ringgit" (Serving the Multi-billion Ringgit Global Market), sees 600 booths showcasing various products and food and beverage services from 25 countries including India, Iran, Korea and Thailand.


Tuesday, 20 July 2010

Packing & Traveling Light Recommendations

by Mark Verber. The following page was originally written after my wife and I returned from a trip in the early 1990s doing international development & education. We fit everything we needed for multi-week trip in a carry on bag. This permitted our two check-through bags to be filled with educational materials that we would deliver to the project without paying shipping charges. Many of our colleagues brought a couple of huge bags for their own use. They asked how we managed to get everything into carry-on bags. This page started out as the write-up for our colleagues.


Traveling light by packing light has a number of advantages:

  1. You are often able to take all you luggage as carry-on. When your luggage is carry-on you won't lose your luggage, you bag doesn't get thrown, dropped or otherwise abused, and if you have a tight connection you know your bag will be with you, wherever you end up. If you really need to change your clothing (or get something out of your bag) you can.
  2. You are able to handle your luggage yourself. If you carry your luggage more than a few feet (most of us end up doing this), you would like your luggage to be as small and light as possible.
  3. You will spend less time fighting with your bags, have less to keep track of, and less to worry about losing.
  4. Transportation becomes simpler because you don't have to find someone who can transport a number of large bags. For example, some remote towns use motorcycles as taxis. Imagine trying to hold onto a number of huge bags on the back of a motorcycle.
  5. Packing light lets you use your check through luggage allotment for medical supplies and other items for service trips.

Remember the traveler's motto: It's better to bring half of what you think you need, and twice as much money.


Luggage which is 7"x14"x20" will fit under nearly all commercial airplane seats, and is permitted as a carry-on bag on almost all airlines, but having a bag this size doesn't guarantee that your bag will fit under the seat in front of you. It is possible to overstuff soft side luggage to the point that it will not fit under a seat, so if you bag is bulging on the sides, you have packed too much. Just because you bag will fit under the seat in front of you doesn't mean that it will be acceptable carry-on. Some regional airlines limit carry-on bags to 5kg, which is about 70% of what my bag weights. There is a nice summary of carry one restrictions by airline, but you should contact your carrier since these restrictions can vary. OAG's Carry-on restrictions (2008) was great... I don't know where their current summary is.

In general I would recommend using a "travel pack" which is a cross between a backpack, and soft-side luggage. Travel packs will have often have light weight internal frames to make them easier to carry: handles on the top and side to carry as luggage, and backpack straps that tuck away. In the 1990s many companies made travel packs, but few seem to today. When looking at travel packs make sure they are still under the limit for carry-ons! Feature and size creep has resulting in travel packs which are quite heavy and are too big to be used for carry-on. The only decent carry-on size travel packs I know of are the Opsrey Porter 46, Rick Stevens Back Door Bag, Tom Bihn Aeronaut, and a number of hard to locate bags made by MEI. You could also look for discontinued Eagle Creek's "Journey" line of adventure packs: the SubContinental, Continental (before 1999), and Solo all were legal carry-on sized. For other ideas check out Andrew's Travel Packs. Some travel packs have a zip-off daypack. While this might seem cool, I have not found this helpful. If you have the daypack attached, your bag no longer qualified as a carry-on bag. Additionally, I have found the daypack the wrong size and shape for my day-to-day needs. These days, I typically use an even smaller Sherpani Blaze which is 9x9x19.

Some people combine adventure travel (where they are staying in hotels, hostels, and people's homes) with time spent in the back country. In these cases the traveler will want a pack which is both carry-on legal, has a great suspension, and will have enough volume to carry the extra items required (cooking gear, insulation for sleeping, shelter). Ideally, the pack would either have a good compression system (so that it carries well with carry-on volume but has room for your trek when your full food load is added) or permits items to be strapped to the outside. My first recommendation would be the Six Moon Designs Traveler Pack which is light weight, durable, should have plenty of volume, and is carry-on legal if you don't over pack it. I have talked with several people who have travel with a Mountainsmith Ghost pack (now discontinued). While not strictly carry-on legal, I know of only one case that a person was forced to check it through. Remember that you can't take fuel, knife, or hiking poles carry-on. The other option would be to take a larger pack and ship it in a duffel bag.

I would suggest staying away from wheeled bags. They cost more, add extra weight, and hold less than similarly size travel packs. These days, you are restricted to one carry-one bag or if you are lucky a carry-one and one "purse / computer / briefcase". I typically bring a courier style satchel made by patagonia, sherpani or timbuk2. Sometimes the satchel is packed in my travel bag and comes out at the destination for day use. When I know I can bring a "personal item" and a carry out I will use my satchel to hold anything I will need during the flight and put my travel pack in the above luggage compartment. On return trips where I have accumulated stuff, my satchel sometimes becomes my carry on bag, and the travel bag is checked through. I use a satchel rather than a daypack because my travel pack is on my back and I want something that just slings over my shoulder. It is can be useful to have a small, "parachute cloth" duffel or tote bag such as the Montbell Tote bag. These cost around $12, weight just a few ounces, and take almost no space. You can keep your dirty laundry in it, use it for shopping, and a host of other things.

If you really need to bring more stuff than fits in carry on, I would recommend selecting durable duffel bag which has backpacking straps. We sometimes use an Eagle Creek ORV Gear Bag. Several other companies make good duffles that are are same size or larger than the ORV Gear Bag. North Face seems to make a nice line of pack / duffels.


You should select clothing which can be mixed and matched: colors which coordinate and layers which can be varied for look and comfort. To minimize the amount of clothing needed, you should plan to wash your clothing during any trip which is longer than a few days. While most people pay most of their attention to the styling of clothing, you will find that the fabric used in the clothing can make a significant different in your ease of travel. You will want to have wrinkle-resistant or wrinkle-proof clothing so you don't have to iron. If you are washing your clothing yourself, you want your clothing to be made from a fast drying fabric such as washable silk, one of the modern micro-fibers, or a high quality nylon such as Nycott, Supplex, or Softweave. Cotton, especially denim, takes forever to dry. Levi's can take upwards of 48 hours to dry while pants made of micro-fiber or Nylon travel pants made by companies like Ex Officio will drip dry overnight, and will dry while you wear them in less than an hour. This means that you can wear clothing during the day, wash them at the end of the day, and in the morning they will fully dry in most conditions, and mostly dry in very humid conditions. The number of days an given clothing item can be worn without washing is highly dependent on the local conditions and the individual. Fabric also can also effect how frequently you need to wash an item. For example, I am normally comfortable wearing jeans two days in a row, but if it is hot and I am sweating a lot, I am only comfortable wearing my jeans for a day. On the other hand, some trekking pants treated with Teflon or Schoeller's Nano treatment. can easily be worn for three days in warm weather and at least four in cold weather before they start feeling a bit uncomfortable.

You should adjust the style of your cloths to the local sensibilities. For example, in many countries when you get away from "international class" cities women are expected to wear skirts or dresses which go below the knee and blouses that at least cover the shoulders. Women not so clothed are assumed to be prostitutes or "loose" and could find themselves harassed by local men. In many Muslim areas women are expected to keep their heads covered with a scarf or a hat.

Layering of clothing can lighten your load while keeping you comfortably clothed. Seasoned travelers and backpackers are very familiar with the idea of layering. Rather than bring a number of coats (or other clothing items) each suited to a particular condition (a down coat for really cold, a shelled-bunting for cold, and a denim jacket for moderate weather, an overcoat for rain, etc.) you bring clothing which can be worn in varying combinations. I have found that the combination of medium weight long-underwear, normal clothing, a light merino wool sweater, a down-like insulating vest, light weight Gore-Tex jacket, and hat keeps me warm in below 0F weather and takes up minimal space in my luggage. Yet I can mix and match the various layers so I am comfortable when it is 20F, 40F, 60F, and warmer. For a few more thoughts on this, see my Outdoor Clothing page. I know some women who really love the Infinity Dress because they can wear it in multiple styles and Macabi Adventure Skirt because it can be worn as shorts, pants, or a skirt.

If you are heading for cold weather, bring a set of modern long-underwear, they can make a real difference in keeping you warm. A nice wool sweater (dark color) is extremely useful. Besides keeping you warm, a sweater can make you look more "dressed up" than you are. A dressy jacket (blazer) isn't always required (often a nice sweater and button down shirt/blouse are enough), but it will make you look good which might be important as you cross borders, or get invited to a special dinner. I bring one of two shells that I own. If I am expecting to be outside for extended periods of time in the rain I bring a waterproof breathable Montbell Peak Jacket which keeps me dry provided I am not engaged in highly aerobic activities. This jacket weights 11oz and packs up compactly. If I am expecting moderate weather, or if I am not going to be outside for an extended period of time I take a durable water repellent (DWR) jacket such as the Patagonia Houdini windshirt. The windshirt weights only 4oz, packs down smaller than a apple, and "breaths" better than any of the current waterproof "breathable" materials while still providing 100% wind protection and keeping me dry for brief rain storms. Since the DWR shell jacket isn't completely waterproof, I will bring a small umbrella if I expect heavy rain storms.

Don't forget to bring a hat. If you are going to be someplace sunny, you should bring a hat with a wide brim to reduce the risk of sunburn, keep your head cool, and protect your eyes from too much light. It is best to bring a hat which can be rolled/folded up and can take a lot of abuse. It hot weather I would recommened the geeky, but highly effective hats from Sunday Afternoons.When the weather is moderate, I take either a Tilley Hat or a OR Seattle Sombrero. If the weather is going to be extremely hot I will bring a Panama straw hat or a OR Sonora Sombrero. If cold weather is at all likely, bring a wool or polyester stocking hat. It will take up very little room, and will help keep your warm since people lose 55% of their body heat from their neck & head.

The best shoes to bring will depend on the local conditions and weather. In colder locales, insulated boots are wonderful. In hot climates sandals are great. You should always bring one pair of shoes that you would be comfortable wearing for a whole day on your feet while walking several miles. If these shoes are not be appropriate for everywhere you want to go, then bring a second pair of shoes which would be appropriate. I normally bring a pair of Ecco shoes which I can wear all day, and are also dressy enough for any place I want to go. In warm locations I will often bring Teva sports sandals. In many international locales you will want to have shower thongs (or use your sports sandals) when you take a shower or go into the bathroom since they floors are nasty.


Dehydration is a common problem among travelers, especially when you are flying. Make sure you drink enough. Safe drinking water is extremely important. In many countries, the tap water is not safe to drink. These days the high-tech filters such as the Pur Voyageur are small, easy to use, and extremely effective. Make sure whatever filter you get is able to remove or kill viruses. You should always have something to carry safe water in. I like the Platypus Water Bags because they are durable and collapse nearly flat.

All of my toiletries, first aid, and repair items fits into a quarter size Glad BigZip plastic bag. Remember to key your liquids and jells separate in containers no larger than 3 oz. I typically have been able to reuse containers for this purpose (like samples and items provided by hotels. If you can't find containers for free you could buy some fromy easytraveler inc. The PHOL Silicone Travel Bottle is very nice but pricy. Don't take full-size items (normal size bar of soap or a tube of toothpaste), but use the travel/sample size, if not a smaller amount in an appropriately size container. Hint: try measuring the amount of toiletries you use for a week or two. It might be much less than what you think is needed. If you are bring anything which is a liquid, double wrap it in zip-lock bags to prevent leaks. In many parts of the world, toilet paper is not common, nor are flush toilets. It is always wise to bring some toilet paper on your journey, and keep a small amount with you at all times.

Pick-pockets are extremely common and are attracted to locations which have a lot of travelers/tourists. This is especially true in third world locations frequented by comparatively rich western travelers. Naïve American tourist (and that is how we are viewed most places) are often careless, and might have more than a month's waging for the easy taking. Don't be a victim. Carry your valuables in a travel wallet under your clothing. Note: the classic travel wallets don't work well for all people. For example, short women who need to wear dresses might have problems finding security wallets which do not create an unsightly bulge not to mention being able to get to the wallet without undressing. A number of the travel companies sell vests which are specifically designed for traveling. These vests have pockets inside which can be sealed against pickpockets. While some travel vests make you look like a foreign correspondent (lots of oversize pockets), there are a number of very fashionable vests which can add color to wardrobe and don't make you stand out as a "tourist / photo-journalist".


When my daughter was younger, packing is done a bit differently because our daughter was too young to carry everything she needs plus one of the parents might be occupied attended to needs. In other words, one parent has to be able to manage most of the luggage. Often this means that we would check a bag. We typically use: a Briggs & Riley expandable roller bag which has the bulk of clothing and items we don't need in transit; a travel pack with a shoulder strap which holds one day's worth of clothing for each of us, toiletries kits, and outerwear we will need at the destination (insurance if the checked bag is lost); and a large daypack with anything we will need in transit (books for adults, extra toys, water bottles, camera, snacks, sweater for those who get cold on the flight, etc). By using this luggage one person could handle all the families luggage We use an expandable bag because this forces us to pack compactly on the trip out, but gives use room to bring back the items collected on the trip (especially if we see the grandparents).

Our daughter brought a kid's size daypack which she loads with whatever toys she wants to bring. We also bring a few toys on our backpack to keep her entertained. We typically bring an artist drawing pad & crayons (she loves to draw, and uses it to keep a picture journal of the trip), cards (to play go fish, etc), and a compact figurine set such as Pop Zolo or Polly Pocket, and a few games loaded on my Palm Pilot. Many other people have found DVD players (or laptop wth DVD drive) and/or Gameboy to be useful.


One of the best things you can bring back from your trip are photographs. I would strongly recommend bringing a camera and plenty of film. Even if you don't normally take photographs, you should still plan to bring a small point-and-shoot camera. I have a page about Choicing a Camera. Take a look at the "How to Use a Point-and-Shoot" on PHOTO.NET, or read the Kodak book "A Guide to Taking Good Pictures" before you go on your trip.

In the USA, especially in larger hotels, it is common to get clean linens every day. At a minimum you expect to have fresh linens when you get a room. All hotels are not like this, especially if you are far from mainstream tourist areas or in a budget hotel. Even if you don't normally use pajamas, you might want something that you can sleep in. I know a number of people who bring a pair of silk pajamas because they feel nice and take up almost no room. Long underwear can double as pajamas if you need them to. Some people like using "sleeping sacks". Having a clean pillowcase to lay your head on is also very nice.

Gift giving is very common outside the US. You should bring some small gifts. Especially if someone makes you a home cooked meal or shows great hospitality. Handmade items are always appreciated. A small needlework, a drawing, a small bag or pouch decorated by hand. Postcards from your home town, chocolate, small pins, LED lights, small calculator, or a key chain with something nifty on it. A great way to delight small children is learn to make animals out of balloons.

Technology: Many people feel compelled to bring technology with them. Computers, short-wave radios, walkmans, all sorts of electronic devices. There is nothing wrong with any of these objects. It is possible that each of them can enrich your journey. But before you pack your favorite electronic gear, ask yourself questions like Do I really want to bring this with me? What will happen if I don't hear the latest news? Maybe I will relax more? Am I really going to use this laptop, or is it going to be a four pound weight around my neck? Do I really want to listen to my walkman or will it cut me off from the new environment I am trying to experience? Also make sure you have backup for whatever information is in your electronic gear. My Palm Pilot locked up one a trip (first time this ever happened) and I lost all the addresses of people I was going to send postcards to.


Let your trip be a growing experience... be willing to be pushed beyond your day to day comfort zone. You might find books like The Art of Pilgrimage by Phil Cousineau & Huston Smith encouraging.

[The following text is copied from Eagle Creek Inc. "Responsible Travel" page]

Travel can first and foremost be a learning experience. We learn about the culture and land we visit and we learn about ourselves. Traveling to remote and unusual places, far from the standard and well-traveled tourist destinations, can rekindle our adventure spirit and renew a sense of perspective in our daily lives.

Such places are often very sensitive to outside disruption and exist in a delicate cultural or environmental balance. As travelers, each of us holds a responsibility to protect this balance. Eagle Creek offers the following suggestions for all of us:

Understand and Observe Local Customs: Acquaint yourself with the culture and customs of the lands you visit and respect them. Other cultures may take offense to certain innocent and unassuming gestures. For, in some societies people do not wish to be photographed without their permission.

Support the Local Economy: Stay in locally owned establishments. It gives you better cultural exposure to the region and it is of direct economic benefit to the community. Avoid chain hotels, which often channel profits out of the region or country. Eat the local cuisine. Why waste your taste buds on totally familiar foods you have at home and are not indigenous to the area. Enjoy the provincial fare which supports the local eateries, growers, fishermen, wineries, etc. Buy local crafts. Avoid souvenirs mass produced in Chinese or Korean factories. Your purchases should support local artisans and help perpetuate their traditions, crafts and culture.

Be Patient and Positive: Remember that travel means strange languages and unfamiliar surroundings. Expect the unexpected. Try not to get frustrated and don't be afraid to ask for help. Courtesy is usually responded to with kindness. Delays, detours, and other inconveniences will occur. Be patient, be positive, and remember to smile!


Find someone who will take care of your residence. You will want someone to pick up your mail (or have the post office hold your mail), water your plants, feed your pets, etc.

Pay all your bills before you leave. If important bills are likely to arrive after you leave, but come due before you get back, leave checks with the person taking care of your mail which have been filled out with as much information as possible and leave pre-addressed stamped envelopes.

Take care of any medical issues. Make an appointment to see your doctor at least three months before you leave. Discuss any health issues that you have been putting off dealing with, and find get whatever vaccinations you need. Likewise, make appointments with other medical practitioner such as your dentist or optometrist if you haven't seen them recently. As long as you are taking care of yourself, go get your hair cut.

If you don't have a passport and valid visa, start the paperwork. Passports used to take six-eight weeks to be processed. My understanding is that it's now taking a number of months. Visa will often take a number of weeks. If you are unable to get a passport fast enough for your trip, contact you US congressman's office since they can often speed up the process. There are a number of organizations that expedite visa if you are short of time. Make sure you leave someone with important documents such as your will, health information, copies of your passport and visa.


Mark Verber's Travel Information: My other travel links: URL:

The Compleat Carry-On Traveler: What to Take, What To Take It In, How to Pack It. by Doug Dyment. My packing list is a based on Doug's. URL:

TravelLite FAQ: How to pack, what to bring, etc. This page has a lot of good links. URL:

How to See the World on $25 a Day or Less: A wonder web site by John Gregory which suggests meeting people is the best part of traveling. URL:

Footloose and Fancy-Free in the Third World: Great times on adventure travel, especially in the 3rd world by Randy Johnson. URL:

Rick Steves' Travel Tips: Great recommendations, mostly focused on light weight travel in Europe. URL:

Sierra Trading Post: Mail order catalog which has quality outdoor gear at 30-70% retail prices. URL:

TravelSmith: Mail order catalog which focuses on clothing designed for travel . URL:

Magellan's: Mail order catalog which has every imaginable travel gadget. Some of them are even useful. URL:

REI: The classic mail order catalog for backpackers and other outdoor enthusiasts. URL:

Campmor: Mail order catalog which has quality outdoor gear. URL:

Ex Officio: Versatile clothing for travel. URL:

PhotoNET: Website maintained by Philip Greenspun with useful information about travel photography.

Joshua Project: Web site with information peoples groups of the world which don't have a significant Christian population. URL:


Items marked with "*" are added when appropriate. "**" indicate items I typically don't carry, but many people seem to carry. The following list has been used on multi-week trips. Clothing was washed as needed in bathroom sinks and hung dry.

  • travel pack & tag
  • satchel
  • luggage locks
  • folding tote*
  • 2 pairs shorts or pants
  • river shorts / swimsuit
  • 2-3 shirts
  • 2-3 pairs socks
  • 2 pairs underwear
  • belt
  • warm cap and/or sun hat
  • shoes: comfortable and dressy
  • shell jacket
  • light wool or fleece sweater
  • scarf or other acc**
  • blazer*
  • insulating vest & scarf*
  • long underwear*
  • shower thongs*
Daily Life
  • alarm watch
  • button led flashlight (photon 3)
  • swiss army knife
  • water bottle
  • sun glasses
  • sun block
  • bandages, anti-biotic ointment
  • lip balm
  • tissues
  • hand clear
  • pocket camera
  • pda / cell phone
  • crayons*
  • insect repellent*
  • compass*
  • toothbrush, toothpaste, floss
  • razor & shaving oil
  • folding brush
  • shampoo
  • deodorant
  • all purpose liquid soap
  • hand lotion
  • aquis microfiber towel*
  • toilet paper*
  • earplugs**
First Aid & Health
  • analgesic (aleve)
  • antihistamine, decongestant
  • moleskin
  • alcohol swabs
  • antacid
  • laxative / fiber tablets
  • diarrhea (pepto-bismol, imodium & cispro)
  • thermometer*
  • water purifier*
  • rehydration formula*
  • personal prescriptions**
  • sewing kit
  • eye glass repair kit
  • safety pins, cord, tape, glue
  • spare glasses or prescription
  • sink stopper/detergent*
  • cloth-line*
  • inflatable hangers**
  • pens, small notepad
  • address list
  • maps, guidebooks, phrase books
  • reading material, bible
  • travel journal
  • family pictures
  • transportation tickets
  • driver's license, health insurance
  • business cards
  • charge card
  • traveler's checks & cash
  • copies of important documents & traveler's check serial numbers
  • security wallet
  • passport, extra passport photos (4), vaccination certificate*
  • camera body with interchangeable lens, batteries, tripod, domke wrap
  • snacks: zone bars, sweets, soup, hot beverages
  • gifts (handmade is nice)
  • pajamas or sleeping sack*
  • mug (lexan)*
  • spoon & fork *
  • computer*
  • 110/220 hair drier and adapter plugs**
  • musical instruments**
  • flavoring: salt, pepper, sugar, hot sauce**
  • shortwave radio, extra batteries**
  • pillowcase**


The following is my personal list for an extended trip which highly variable weather and varying "social" expectations. This differences from the above list because generics have been replaced by the specific items I take. Items marked with "*" are added when appropriate.

  • sherpani blaze pack duffel or gossamer gear gorilla if camping on trip
  • patagonia ultralight satchel (typically used around town and sometimes as a supplement for return trips).


  • transportation tickets
  • copy of important documents*
  • passport, vaccination certificate*
  • security wallet*
  • mh zipoff, railrider khaki pants
  • patagonia river shorts / swimsuit*
  • ex officio tech-tee
  • ex officio neo-tartan shirt
  • 3 pairs sock
  • 2 pairs synthetic underwear
  • mesh belt
  • Polar buff hat / neck-gaiter
  • sunday afternoon hat
  • vivo barefoot or inov-8 shoes
  • tevas or fivefingers*
  • patagonia houdini windshirt
  • montbell inner fleece jacket
  • umbrella or montbell peak jacket
  • wm flash vest*
  • powerstretch gloves*
  • travelsmith blazer and tie*
  • long underwear*


  • toothbrush, toothpaste, floss
  • razor & shaving oil
  • folding brush
  • shampoo
  • deodorant
  • all purpose liquid soap
  • hand lotion
  • aquis microfiber towel*
  • toilet paper*
First Aid & Health
  • analgesic (aleve)
  • antihistamine, decongestant
  • second skin blister pads
  • alcohol swabs
  • antacid
  • diarrhea (pepto-bismol, imodium & cispro)
  • water purifier tablets
  • thermometer*
  • rehydration formula*


  • sewing kit
  • eye glass repair kit
  • safety pins, cord, tape, glue
  • sink stopper/detergent
  • cloth-line
  • spare glasses*

Daily Life

  • small wallet w/ driver license, cash, credit card, atm card, biz cards, insurance card, family pix
  • iphone
  • iTP A3 improved flashlight
  • swiss army knife
  • Platypus water bottle
  • sun glasses & sun block
  • bandages, anti-biotic ointment, aleve, lip balm
  • tissues
  • hand cleaner
  • canon s90 camera
  • pen, small notepad
  • reading material (typically on iphone)
  • map, guidebook, phrase book (often on iphone)
  • insect repellent*
  • compass*


  • chargers for electronics
  • panasonic gf1 w/ 20mm lens*
  • 14-45 lens, 45-200 lens, tripod*
  • gifts (handmade is nice) *
  • sleeping sack*
  • pillowcase*
  • computer*


See my backpack gear list for a sense of additional items for food prep, shelter, sleeping bag/pad, etc.

Sunday, 18 July 2010

North Korea healthcare bleak: report

Amputations and other major surgery is routinely performed without anaesthetic in North Korea, according to a report released by Amnesty International.
BY ABC | Jul 16, 2010

The findings of the report, which drew on the testimonies of more than 40 North Koreans as well as health professionals, paint a bleak picture of the Stalinist regime's so-called universal health care.

Norma Kang Muico, who is based in Seoul and is the author of the report, was told by several witnesses about surgeries performed without anaesthesia.

"We had one who had surgery for an appendix to be removed, another an amputation and they were all done without the aid of anaesthesia," she said.

"Some people even told me that when they had surgery with anaesthesia it wasn't enough to actually control the pain, so they were still in a lot of pain.

"[The hospitals] are very rundown, they're dilapidated. There's no electricity - if there is it's very sporadic.

"There's no heat in the winter time, there's no running water. The supplies are in short supply so if you've got say for example syringes, it's being re-used, sometimes with very little regard for hygiene. And sheets are not washed regularly and a lot of the cleaning responsibility falls on the patients' families."

When Australian National University (ANU) researcher Danielle Chubb visited North Korea on a study tour in 2007, government officials were keen to show her group the Pyong Yang maternity hospital.

"It was clearly something that they were very proud of and we were only shown into very certain parts of the hospital, even those parts seemed to a non-specialist in medical care, seemed very basic and there didn't seem to be a lot of medicines or a lot of equipment around," she said.Malnourishment

In the early 1990s up to a million North Koreans died of famine out of a population of 22 million.

North Korea remains at risk of serious malnourishment and the long-term food insecurity is a major factor in serious chronic health problems for millions of North Koreans.

A UNICEF report between 2003 and 2008 reported that 45 per cent of North Korean children under five were stunted.

Ms Muico says the health situation in the country is directly related to a lack of food.

"I have been living with food insecurity for nearly two decades; that has a serious impact on the health of the population and if they don't deal with the health issue right now, it is only going to get worse," she said.

North Korea claims it provides universal health care but the World Health Organisation's latest available figures show it spent less than $US1 per year per person on health.


Friday, 16 July 2010

Carrot Cake

Nak buat kek carrot? Cuba resepi ni. Selamat memasak dan makan...:-)


  • 4 eggs
  • 1 1/4 cups vegetable oil
  • 2 cups white sugar
  • 2 teaspoons vanilla extract
  • 2 cups all-purpose flour
  • 2 teaspoons baking soda
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 2 teaspoons ground cinnamon
  • 3 cups grated carrots
  • 1 cup chopped pecans
  • 1/2 cup butter, softened
  • 8 ounces cream cheese, softened
  • 4 cups confectioners' sugar
  • 1 teaspoon vanilla extract
  • 1 cup chopped pecans


  1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9x13 inch pan.
  2. In a large bowl, beat together eggs, oil, white sugar and 2 teaspoons vanilla. Mix in flour, baking soda, baking powder, salt and cinnamon. Stir in carrots. Fold in pecans. Pour into prepared pan.
  3. Bake in the preheated oven for 40 to 50 minutes, or until a toothpick inserted into the center of the cake comes out clean. Let cool in pan for 10 minutes, then turn out onto a wire rack and cool completely.
  4. To Make Frosting: In a medium bowl, combine butter, cream cheese, confectioners' sugar and 1 teaspoon vanilla. Beat until the mixture is smooth and creamy. Stir in chopped pecans. Frost the cooled cake.

Saturday, 10 July 2010

Terapi Ulat Lalat

Terapi Ulat Lalat (Maggot Debritment Theraphy) digunakan untuk menyembuhkan luka yang susah sembuh hinggga menjadi chronic ulcer dengan nanah dan kudis yang berleluasa.

Ianya lebih berkesan dan harganya lebih murah berbanding dengan perubatan biasa (conventional).

Kaedah ini boleh digunakan untuk mengubati luka-luka teruk yang diakibatkan oleh kemalangan, kebakaran, pressure ulcers (penyakit yang bernanah/berkudis disebabkan terlalu lama baring/duduk di bahagian badan yang sama), penyakit kencing manis (diabetes) dan lain-lain.

Biasanya orang yang mengidap penyakit kencing manis akan dipotong anggota badannya terutamanya jari kaki atau lebih teruk lagi ada yang dinasihatkan doktor supaya dipotong hingga ke paras lutut.

Apa kata anda cuba terapi ini untuk mengelakkan kehilangan anggota badan yang amat berharga itu? Ulat lalat (maggot) yang telah disteril akan diletakkan di bahagian yang sakit tu dan dibalut. Sudah tentu ulat tersebut tidak akan dibiarkan merayap ke lain-lain anggota badan anda.

Selepas kira-kira 2 hari ulat itu akan dikeluarkan dan langkah ini akan diulang jika perlu sehingga luka tersebut sembuh.

Salah sebuah klinik yang mengamalkan perawatan ulat lalat ini terdapat di Gombak, Selangor, Malaysia.

Monday, 5 July 2010

Muzium Lebah Sedunia

Muzium Lebah ni terletak di Ayer Keroh Melaka. Muzium ini memaparkan cara-cara untuk membiakkan dan menternak lebah madu sehinggalah ke pemprosesan madu untuk dijual.

Di sini terdapat sebuah kabinet kaca tempat mempamirkan berjuta-juta lebah hidup. Anda boleh melihat sendiri sarang lebah dan berbagai-bagai jenis lebah.

Anda dapat merasa anak lebah yang masih dalam kepongpong, berjenis-jenis madu termasuklah madu diraja (royal honey) yang terkenal dengan khasiatnya itu.

Terdapat juga berbagai jenis produk berasaskan madu untuk anda beli sebagai buah tangan.

Pendek kata lawatan ke muzium lebah ini sungguh informatif, menarik dan penuh dengan pengalaman baru mengenai madu dan lebah yang tak boleh dilepaskan.

Selamat berkunjung ke sana...