Issue 19 / February 2013

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PHUKETPHUKEToff the Beaten Track

10Thingsto do in

Real Experience inPhi Phi Islands

TIMETABLE

Editor’s Talk

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Photjanard Kantiwong

Photjanard Kantiwong

Lomprayah TeamEditor in Chief

Wanitcha SukchetExecutive Editor

Vorapong Vongvarothai

Juntiya Laoniyomthai

Nuttavoot Hinjit

Jiraporn Boonta

Jiwako

Editorial Staff

Methakritsada WanngoenArt Director

The largest island off the coast of Thailand, Phuket has long been a popular tourist destination for a variety of reasons. Many explore Phuket’s cultural history, or honor their own Buddhist heritage, by visiting the island’s many wats, or temples. There are others that make a yearly pilgrimage to the island’s resorts to take in the sun, splash in the crystal blue waters or purchase a bolt, or two, of beautiful Thai silk. Whatever the motivation behind your next Phuket holiday, there are several ways to explore this diverse and breathtaking island.

Inside of this issue of Lomprayah Magazine, there are also other interesting topics such as 10 Quick Facts about Phuket and 10 Things to do in Phuket off the Beaten Track, Real Story, Phi Phi Islands (Maya Bay) by Ms I-Hua. In Destination Guide, we intro-duce you to James Bond Island is a famous landmark in Phang Nga Bay. In Place Guide, Bangla Boxing Stadium Patong - The stadium attracts fighters from all over the world to compete in this ancient Thai martial art. In Restaurant Guide, Harbour View Restaurant - which is located at Lomprayah Pier on Koh Samui.

Finally, We hope you enjoy this issue of Lomprayah Magazine, The Gulf of Thailand’s leading Leisure, Travel & Lifestyle Magazine. Thank you for your support. Join us on Lomprayah Magazine and Facebook.

Seattakit MeunnakGraphic Designer

Welcome to the Phuket High Season issue of Lomprayah

Hilight

PHUKET10 QUICK FACTS ABOUT

If you have never been in Phuket before, you probably don’t know

what to expect apart from those annoyingly beautiful photos everyone

posts everyday on Facebook. If you are not in the mood to search the

net for hours and you just want to get an overview, we compiled here 10

Quick Facts about Phuket that will summarize some of the interesting

facts. It is not meant to tell you everything you should know, but you will

get the big picture in few minutes, maybe enough to know the basics to

start, then you can find more detailed information.

Phuket is both an island and a province,

the largest in Thailand and the size of Singapore

(539 sq.km, 48 km north to south, 21 km east to

west), located on the south west coast of Thailand

in the Andaman Sea and connected to the mainland

by the Sarasin Bridge. The currency is the Thai

Baht and the electricity is 220 Volt. Most of the

population is Buddhist. Phuket has an International

Airport mostly deserved by Thai Airways, Air Asia

and Nok Air.

About Phuket1 Phuket is pronounced ‘Pooket’ (not: ‘...’)

and the original name was Jungceylon, which

is the name of the giant ‘Jungceylon Shopping

Mall’. Before being ‘Phuket City’ the main town

was ‘Thalang’, not far from the airport. The main

source of income is tourism, but tin mining put

Phuket on the world map all the way back from

16th century. An entire Kathu Mining Museum

has been built in a remote location to preserve the

tin mine history. Latex, pineapples, frozen fish,

cashew nuts and palm oil are also main source of

revenue.

Phuket Name and History2

The nicest sandy beaches are all on the

west coast, the most popular ones being of

course Patong, Karon, Kata, Kamala and Bangtao,

but some are still peaceful in the northern part:

Naithon, Maikhao and Haad Sai Gaew. The East

coast is covered by mangrove in the north and

rocky in the south at the exception of few hidden

beaches such as Laem Ka. The east coast offers

beautiful view on the nearby islands.

The Beaches of Phuket3

The main town is ‘Phuket City’ but every-

one calls it Phuket Town. Thalang Road in the

city center has applied to be a UNESCO heritage

site with the many Sino Portuguese mansions and

shophouses, including some jewels such as the

‘Baan Chinpracha House Museum’, ‘China Inn’,

the Thai Hua Museum and the recently renovated

‘Blue Elephant Restaurant’. The second biggest

town is Patong Beach and it keeps on growing as

you read this.

The Main Towns4

Nightlife is really unique in Phuket, mostly

in Patong Beach, but is also very active in Kata

Beach and Karon Beach. Almost any beach has

its bit of nightlife but ‘Soi Bangla’ is the hottest

place on the island. Closing time is supposed to

be 2am, but party always continues way beyond.

Most popular night venues are the beer bars and

the famous Go Go Bars, but also several Night

Clubs and a very active gay nightlife.

The Nightlife5 The Phuket Vegetarian Festival occurs on

the 1st to the 9th day of the 9th moon according

to the Chinese lunar calendar (october). Songkran

in April is an occasion to have fun throwing water at

each other for a day and mostly party all night.

Loy Kratong on full moon of the 12th month in

the traditional Thai lunar calendar (November) is

celebrated by releasing on the water little floats

made of leaves, incense and flowers. Old Phuket

Festival, end January, and Chinese New Year are

the occasion for parades in town. The Phuket Gay

Festival April 24 to 28 is also great fun.

Events and Festivals6

Phuket highest point is Radar

Hill with amazing views of Patong and

Chalong, other popular hills include the

famous Big Buddha, Kao Rang Hill and

Karon Viewpoint. Wat Chalong is the

most visited temple and Promthep Cape

is the southernmost viewpoint. The Hero-

ine Monument on the way to the airport

stands in memory of the two sisters who

defeated the burmese in 1785. Some

movies shot in Phuket: James bond Is-

land in Phang Nga Bay, On On Hotel in

Phuket Town in ‘The Beach’ and Baan

Chinpracha was used in Heaven and

Earth.

The Landmarks7

The best time to come is (usually) between

December and March and the temperature is

around 24˚C. The hottest months are March and

April reaching 35˚C when Songkran celebrates

the start of the rainy season. The rainy season is

(usually) from May to October but you will still

get a lot of clear days and a very agreeable tem-

perature, a lot of things to do, not to mention great

prices in most hotels. However, the sea is usually

rough during this month and swimming is not rec-

ommended. Read more

The Climate8

Thai food is famous all around the world

and trying local restaurants should really be be

part of your Thai experience. Phuket food is generally

more spicy than in the rest of Thailand. Popular

dishes are Tom Yum Koong (Spicy sour prawn

soup), Tom Ka Kai (Chicken soup with coconut

milk), Som Tam (Green papaya salad), Hor Mok

(fish mousse), Kuay Tiew (Noodle soup), Pad Thai

and more. If you can’t eat spicy just say “Mai Pet”

(not spicy). But best of all, Phuket is famous for its

amazing seafood!

The Food9 The amazing limestones cliffs of Phang

Nga Bay and the famous James Bond Island are

about 75 km North East of Phuket, as well as Koh

Panyee, the village entirely built on stilts. Phi Phi

Islands are 46 km south east and Similan Islands

are 120 km north west of Phuket. Khao Lak is 100

km away along the east coast, past the connecting

bridge, while Krabi is 150 km driving along the

east coast, past Khaosok National Park.

Around Phuket10

PHUKEToff the Beaten Track

10Thingsto do in

Like most people you want to visit Phuket but you would prefer to

see it from a less known angle, places most people haven’t heard of,

and where the chances to meet another tourist are rather thin. Many

would say there are no such places in Phuket anymore, but there

are! After seventeen years spent on Phuket Island, I found a lot more

than you think! So here are some of the little places I rediscovered in

the past months and where I spend time when I feel like getting away

from it all, and these are just few among many!

Haad Sai Gaew, means ‘Glass Sand

Beach’ in Thai is a beautiful endless beach lo-

cated at the very north of Phuket Island. During

the high season, The sea over there has a nice

blue tone and walking alone for miles, you would

never guess you are still in Phuket. It is also home

of some great small seafood restaurants.

Haad Sai Kaew Beach (North Phuket)1

Wat Srisoonthorn sounds like

any another Wat, and since there

are maybe 40 of them in Phuket, you

might ask what can be different about

this one? I has a huge reclining Buddha

very visible from the main road, but

missed by most visitors.

Wat Srisoonthorn2

Another of our great week end favourite in

Phuket. Bang Pae Seafood serves a large choice

of delicious and really local dishes. Sit in a perfect

nature setting made of huge mangrove trees

growing right into the sea and totally out of the

beaten tracks.

Bang Pae Seafood (Phuket East Coast)3

Phuket has quite a few viewpoints but

some less visible than others are actually

much nicer. The panorama from the ‘Radar

Hill’ is simply breathtaking. Once you are up

there, you will barely see anyone but locals

and you’ll wonder why.

Radar Hill View Point 4

Here is of other sitting Buddha of Phuket,

not the Big Buddha but the original and first sitting

golden Buddha on the island, built long ago

on the hillside of the popular Khao Rang Hill in

Phuket Town. Here too, many people don’t even

know about this beautiful temple.

Wat Kao Rang5

Thalang Road is where everyone goes on a Phuket exploration,

it’s a nice walk and a must do. But if you too have a passion for old

houses, you might want to explore a bit deeper to uncover some amazing

mansions still standing right before our eyes, but everyone drive too fast

to even notice them. It is so easy to imagine Phuket hundred years ago

when standing in front of one of these beautiful mansions.

Discover Secret Old Phuket Town6

Phang Nga Bay is huge and you can explore

it endlessly without meeting any tourists. Stop at

the reclining Buddha inside Suwannakuha Cave

and its naughty monkeys. Cruise around Phang

Nga Bay and visit a renowned water cave. Get a

unique glimpse of Koh Panyee daily life by renting

your own boat early morning.

Go to Phang Nga7 This is a shop like you never saw one be-

fore! Even shops shop here! And it is also about

how you can get lost in their amazing maze of

everything you need for your daily life or local

business. An experience in itself and you will

get a good glimpse on what people use for their

everyday life.

Explore ‘SuperCheap’8

Laem Ka Beach, in the very south of

Phuket near Rawai is a beautiful little gem hidden

from view, only the ones in the know might find it.

But you have to be a bit curious or adventurous to

get something different and obviously some did

their homework since I found about fifteen people

lazyng on sun loungers.

Laem Ka Beach (South East Coast)9

Thalang Road is where everyone goes on a Phuket exploration,

it’s a nice walk and a must do. But if you too have a passion for old

houses, you might want to explore a bit deeper to uncover some amazing

mansions still standing right before our eyes, but everyone drive too fast

to even notice them. It is so easy to imagine Phuket hundred years ago

when standing in front of one of these beautiful mansions.

Mor Mu Dong (South East Coast)10

Destination Guide

JAMES BOND

James Bond Island is a famous landmarkin Phang Nga Bay.

BAYPhang Nga Bay

This area is a popular destination for sailing as

well as kayaking. Most of the organized tours to James

Bond Island are combined with a visit to other popular

islands and usually include a stop for a seafood lunch at

the charming Koh Panyee – a nearby Muslim fishing village

on stilts. Even though tour companies usually hand out

plastic bags to protect your camera it really is best to

bring along a snap-shut waterproof camera bag.

If you want to have more freedom, you can rent

a long-tail boat from Surakul Pier in Phang Nga for less

than 2,000 baht for a good three to four hours. The boat

can carry up to ten people.

Place Guide

BanglaBoxing Stadium Patong

The stadium attracts fighters from all over the world to compete in this ancient Thai martial art.

Choice of one of boxing. Bangla Boxing Stadium is

widely known. The stadium’s Tiger Telematics, Hi

Phuket People are known. Non-specific, but Thai

people only. Foreigners are known worldwide, and

most who come here to fight. The Bangla Boxing

Stadium. Stage is one of the leading standard that

can be used to present the world championships

in architecture major at all. The problem, which

takes two years to rot - Virat Rattana W. Wong

had taken “I Candy” Oh, catchy lyrics, CP Marsh

CHR interface. The defending champion and world

105-pound World Boxing Council’s “old Java” Mu-

hammad was once Rush had that Bangla Stadium

Dagraebidtaewolk!

Opening Hours:

Every Friday, Sunday and BigMatch Wednesday

night starting around 9:00pm and carrying on close

to midnight.

Location: Soi Bangla in Patong Beach (Phuket)

Restaurant Guide

Harbour View Restaurant

Which is located at Lomprayah Pier, near Wat Napralan, overlooking the sea and the island of Koh Phangan. The restaurant served for Breakfast, Lunch, Dinner and Snacks. All customers will be experienced a wide selection of Thai cuisine, Fresh seafood and International Specialties. It should leave your palate mouth watering.

Open : Daily

Address : At Lomplayar Pier, near Wat Napralan,

Tambon Mae Nam, Koh Samui, Suratthani,

84330 Thailand

Real Story

Phi Phi Islands THAILAND :

(Maya Bay)By Ms I-Hua On November 12, 2012

Well. Neither the Boy or I have managed to become

gazillionaires lately nor have we managed to be

any good at punting at horse racing, so I guess

we’ll have to stick by our day jobs just that little

bit longer *sigh* What’s not too bad, is that we

will be going on our honeymoon soon! BIG YAY!

But before that, we thought we had better put

up more pictures from our last (and first) roman-

tic getaway to the Land of Smiles. From where

we left off the last time, I was gazing off into the

beautiful landscape and the horizon of the Phi

Phi Islands. We finally made it to Maya Bay. Clear

blue unconditionally skies (yes, I ripped that line

from TLC) and the softest white sand that you

can ever imagine. If you can’t quite see it in your

mind’s eye, let me just say, it’s akin to walking on

a beach of baby talcum powder. It was that soft

and that beautiful, I wanted to take some home

with me to scatter on the verandah.

Credit : http://msihua.com/2012/11/thailand-phi-phi-islands-maya-bay-part-2

The picture above doesn’t do justice to the

majestic towering walls that surround the bay,

and it is not until you are passing by via speedboat

that you are hit by how tiny you actually are in the

scale of things.

Due to the popularity of Maya Bay, un-

fortunately it isn’t as tranquil as we would have

liked it to be. We were only one party to around

30 speedboats in the area at any given time. The

best time to visit Maya Bay is during the months

of November to April. If you are looking to avoid

the crazy bucket loads of tourist lining the sand

and the shaded alcoves by the beach, then come

early in the morning or stay a little past 5pm to enjoy

the bay in all its glory.

We were keen to take the short trek from

the beach side of the bay to the back of the island

where the parts of the movie The Beach was

filmed. As I was lured by the softness of the sand,

I decided to leave my slippers on the boat and

run along the trek with the Boy to the inlet at the

back. Bad idea. The tiny lagoon that led up to

the rickety steps facing the rather choppy waves

on the unprotected part of the island were strewn

with broken sea shells, making me wince every

step of the way.

If you have watched the movie The Beach

before, the area we were at, was apparently

where they filmed dear old Leo fighting off a shark

attack. Having never seen the movie, that little

piece of information floated right out my head as

we were there.

The Boy and I laughed as we look back

at our pictures. We took too many pictures of the

beautiful horizon and clear blue water surrounding,

so much so that we forgot to take actual pictures

of the beach itself! I think at the time, we figured

that the beach wouldn’t be that pretty in pictures

so we took plenty of happy snaps of what we

were looking at, failing to capture the places we

were standing on (we also were trying to avoid

taking pictures of nearly naked people on the

beach :O). Oh, what I would give to go back to

Maya Bay one more time! Await for me thy beautiful

sandy beach. We will return one day

Horoscope

By Mr. Rup Krishen Baqaya

February 2013Predictions for the month of

Aries:

Money and family are the twins who ride you hard

and spur you to glorious achievements. Buying/sell-

ing/leasing/borrowing/funding hold the key to a hap-

py you. While romance is possible, it will be sporadic

and sudden.

Taurus:

Sun and Mars give you a fillip,the imaginative

brilliance,the intuitive hold on things so

necessary to speed ahead and become

a winner. Be it music, science, research,

Gemini:

Be practical,work hard and be scrupulously hon-

est. Avoid judging or criticising others too harshly

though. Romantic relationships work best if you

enjoy shared activities.

Cancer:

Prosperous planets are on the move-at

last. It is an ideal time for a business venture

or two. Go for long term investments and

serious purchases rather than luxuries or

Leo:

Take care of your health. A new romance is possible.

Do not be taken in by false promises. Use your

imagination and will to get what you desire and

expect.

Virgo:

Time to start or expand business. Prepare

to make money, have plans, commute and

contact. Cut away the frills and concentrate

on what is important. In the midst of this all,

you will enjoy life to the full.

Libra:

You are in a mood to gamble. If you compute

the odds carefully and go for safe options, the

pay off would be great, though not for very long.

Younger relations rely on your support and so

Scorpio:

This is an excellent month to marry, mate,

coordinate, collaborate, build a house, ren-

ovate, move and reach out to others. Avoid

getting too emotional. There will be a brief Sagittarius:

A month of gains and financial transactions, trips

and ties to loans, funds, investments and capital

formation. Buying and selling are the highlights.

With Moon exerting its influence on your house

Capricorn:

The focus will be on family values, finance

and personal relationships. Children, hobbies,

creative pursuits keep you engaged. It is

also time to ask for favours, so step out in

style. Good events are foretold.Aquarius:

An excellent month to travel, publicise your

wares and boost your image. Matters related

to home, family, vehicles, property, jewellery,

shop, office etc receive a great fillip.

Pisces:

You seem to be on the move. A bunch

of powerful planets is aligned with your

house of foreign travel, suggesting that

distant parts are calling. Life will be fun

construction work, housing, management, you should forge

ahead. In love,passions remain high.

immediate gains. Many Cancerians are in for a change of

direction, both in their personal and professional lives. It will

be for the better.

upturn in finances towards the later part of the month.

of marriage, there is a chance to settle outstanding matrimonial

questions.

give it freely. A work matter should be resolved amicably.

and pleasure. Keep an eye open for adventurous opportuni-

Special

The first national Women’s Day was observed on 28 February

1909 in the United States following a declaration by the Socialist Party

of America. In August 1910, an International Women’s Conference was

organized to precede the general meeting of the Socialist Second

International in Copenhagen. Inspired in part by the American socialists,

German Socialist Luise Zietz proposed the establishment of an annual

‘International Woman’s Day’ (singular) and was seconded by communist

Clara Zetkin, although no date was specified at that conference. Delegates

(100 women from 17 countries) agreed with the idea as a strategy to

promote equal rights, including suffrage, for women. The following year,

on 18 March 1911, IWD was marked for the first time, by over a million

people in Austria, Denmark, Germany and Switzerland. In the Austro-

Hungarian Empire alone, there were 300 demonstrations. In Vienna,

women paraded on the Ringstrasse and carried banners honouring

the martyrs of the Paris Commune. Women demanded that women be

given the right to vote and to hold public office. They also protested

against employment sex discrimination. Americans continued to celebrate

National Women’s Day on the last Sunday in February.

In 1913 Russian women observed their first International Women’s

Day on the last Sunday in February (by Julian calendar then used in

Russia). In 1917 demonstrations marking International Women’s Day in

Saint Petersburg on the last Sunday in February (which fell on 8 March

on the Gregorian calendar) initiated the February Revolution.

Following the October Revolution, the Bolshevik

Alexandra Kollontai persuaded Vladimir Lenin to

make it an official holiday in the Soviet Union, and

it was established, but was a working day until

1965. On May 8, 1965 by the decree of the USSR

Presidium of the Supreme Soviet International

Women’s Day was declared a non-working day in

the USSR “in commemoration of the outstanding

merits of Soviet women in communistic construc-

tion, in the defence of their Fatherland during the

Great Patriotic War, in their heroism and selfless-

ness at the front and in the rear, and also marking

the great contribution of women to strengthening

friendship between peoples, and the struggle for

peace. But still, women’s day must be celebrated

as are other holidays.”

From its official adoption in Russia following

the Soviet Revolution in 1917 the holiday was

predominantly celebrated in communist and socialist

countries. It was celebrated by the communists in

China from 1922, and by Spanish communists from

1936.[6] After the founding of the People’s Republic

of China on October 1, 1949 the state council proclaimed

on December 23 that March 8 would be made an

official holiday with women in China given a half-day

off, though today’s young women in college or before

motherhood are increasingly reluctant to celebrate

it for the suggestion of the term ‘women’ of youth

ended, prettiness lost, and relational liberty restricted.

In the West, International Women’s Day was

first observed as a popular event after 1977 when

the United Nations General Assembly invited member

states to proclaim March 8 as the UN Day for women’s

rights and world peace.

Trend

BIKINI-BODY

http://www.elle.com/beauty/health-fitness/Bikini-Body-Challenge-2credit : www.elle.com

21DAYS

CHALLENGEPART II

iStockphoto, David Burton, Lianna Tarantin, Mark Platt, Mark PlattPhoto by :

Squatsorlungesareasurefirewaytofirm

yourglutes—doingtwosetsofthemwith12to15

repetitionswillsuffice(addlighthandweightsfor

moreofaworkout). Tostaycentered, focuson

pressingdown through theheelswhilepushing

yourhipsback,whichwillplacerightfulemphasis

on your glutes and hamstrings.Anotherway to

Score a Perky Posterior11DAY

12DAY

squeeze in tush-firming exercise: Choose steps over the elevator and/or do a hard-core

stair workout at home, running up and down as fast as you can for 30 seconds, then

slow-climbing for two minutes (repeat this routine for a half hour).

Score a Perky Posterior While nothing can beat the heady jolt of

a good cup of joe, we asked Garcia to spill the

beans on a healthier way to get your daily caffeine

fix: green tea. “Coffee increases cravings. It can

control appetite in the moment, but it will cause

you to be hungrier in the long run—it makes your

blood sugar shoot up, then crash hours later.”

Green tea, on the other hand, is a powerful antioxidant and natural diuretic that

can “help control your cravings and raise your metabolism.” Garcia recommends

drinking up to four cups daily.

Apply Anticellulite Cream13DAY

14DAY

Sip Red Wine, not Beer

Despite the fat-busting potential of a good workout, putting in time on the treadmill doesn’t always banish cellulite in areas like the upper thighs. Supplement your routine with an anticellulite cream. Though the visible results may not last longer than 24 hours, anticellulite formulas that contain caffeine, seaweed, herbs, spices, and/or bioflavonoids can temporarily diminish dimples. An anticellulite lotion with self-tanner will be especially effective, since darkening the skin

creates an optical illusion. “Darker skin absorbs more light than it reflects, and so the surface appears smoother to the eye,” says Meredith Baraf, Victoria’s Secret bronzing expert. Toning sunless tanners to try: Tarte CelluFIGHT Anti-Cellulite Self-Tanner (contains plant extracts and caffeine) and the new DuWop Clear Revolution Shimmering Self-Tanner (infused with arnica and calendula extracts).

Vino need not be relegated to special occasions. “Red wine is soothing, and it’s also good for your heart,” says Garcia about the antioxidant-packed beverage. And body-conscious oenophiles are in luck: According to a recent study by researchers at Brigham and Women’s Hospital in Boston, light to moderate alcohol consump-tion—especially red wine—is not only good for the heart, it’s also good for the waistline. Though a glass of wine contains about 150 calories, subjects who drank one to two glasses per day over the course of 13 years gained less weight than nondrinkers (of the 19,220 participants, the risk of obesity was 30 percent lower for wine consum-ers). A potential explanation? Resveratrol, a compound present in grapes and red wine, appears to inhibit the development of fat cells.

15DAY

If you want a dancer’s body, then take a cue from

ballerinas’ rigorous routines. Try this thigh-toning barre

exercise: Standing straight and facing forward, slowly lift

one leg at a 90-degree angle, keeping it stiff and pointing

toes. Do this eight to 12 times, repeating the exercise to

the side and back, switching sides to work out your other

leg. For firm inner thighs, Kirsch recommends pliés (three

Go for a Ride

16DAYCut Back on Starchy Grains

“Wheat tends to bloat you—it makes you hold

water, it inflames you, it makes you gassier, and it

increases cravings. It’s one of the most important

foods to limit on the menu,” says Garcia. Eating a

healthy starch like a slice of whole grain bread or cup

of steamed brown rice at lunchtime is okay, but avoid

white bread at all costs, adds Kirsch.

sets of 15). Here’s how: Stand with legs wide and toes pointed outward, slowly bending

knees until they’re over your ankles. Next, gradually straighten legs and pull your body back

up through your core. When bending legs, arms should float upward until they’re parallel

to the floor; as you straighten, arms should move back down to your sides. For the ultimate

thigh workout outdoors, go biking.

17DAY

Push-ups might be old-school, but they get the job

done and don’t require any weights or equipment. To do

the perfect push-up, Kirsch says to start out in front of a

mirror so you can check your alignment—hands should be

directly under shoulders and lined up with your chest. Also,

make sure your stomach is taut and that your shoulders

and neck are relaxed. “Use your triceps to help execute,”

Tone Your Arms

Fill Up on Good Fats18DAY

19DAY

Pack On Protein

says Kirsch in Abs & Arms. “Make sure you feel them engage.” Another arm-toning

exercise that you can do on the fly: shoulder rotations (these will work your deltoids, the

rounded muscles forming the contour of your shoulders). Standing with feet hip-width

apart, raise arms out to sides slightly below shoulder level, palms facing up and fingers

spread apart. Reaching outward with your fingers, rotate arms forward at shoulder joint

until palms face backward. Rotate arms back to start position; repeat 30 times.

“After water, fat is the most abundant substance

in your body. Fats from animal and vegetable sources

provide a concentrated source of energy in the diet

and are the building blocks for cell membranes, hor-

mones, and prostaglandins,” says dermatologist and

wellness expert Nicholas Perricone, MD. But before

you dig into that fettuccine Alfredo, take note: The type

of fat you ingest is key, so stick with the “good” fats—the essential fatty acids found

in avocado and virgin olive oil. And when it comes to more “bad” fats like cheese,

consume in moderation.

Besides being necessary to build lean muscle,

protein is a potent calorie-burner because your body

has to work hard to digest it. Since protein stays

in your stomach longer, you also feel fuller longer,

making you less likely to find refuge in sweets and

greasy foods. Wiatt, who works with svelte stars like

Jennifer Aniston and Fergie, encourages women to

eat 8 to 10 ounces of protein, preferably from fish,

three to four times a week. Beans, nuts, eggs, and

vegetable sources like soy and tofu are also great

proteins, says Kirsch.

Don’t Skip Breakfast20DAY

21DAY

Be Green

Barely have time to unwrap a granola bar before

work? We know the feeling. But never underestimate

the benefits of jump-starting your day with a protein-rich

breakfast. An eight-week study done by the Pennington

Biomedical Research Center of Louisiana State University

System found that those who ate an eggs-and-toast combo

versus bagel and cream cheese reduced their waists by

83 percent more. Investigators also found that subjects

who ate eggs in the morning instead of a bagel went on

to consume fewer calories over the next 24 hours. Kirsch

recommends an egg white omelet or protein shake.

Eat your spinach! In Abs & Arms, Kirsch

calls spinach, broccoli, and asparagus “the

dieting MVP” because of their nutrient-dense

quality (each contain loads of antioxidants,

vitamins, calcium, iron, and folic acid). Bonus:

“They’re very filling and relatively low in calories.

They’re also void of sugar, which can bloat

you,” says Kirsch.

BIKINI-BODY21DAYSCHALLENGE PART II

Lompraya News

Group of Revenue Department Bangkok Area 21

The program to strengthen and improve operational

efficiency by Revenue Department Bangkok Area 21 at

Koh Tao Hillside Resort on 25 - 27 February 2013

Date : 25 - 27 February 2013 Location : Koh Tao Hillside Resort

Group of Revenue Department Korat

The project to build a relationship and harmonious

development by Revenue Department Korat at Koh Tao

Hillside Resort on 2 - 4 March 2013

Date : 2 - 4 March 2013 Location : Koh Tao Hillside Resort

Lomprayah Booth at 27th Thai Tiew Thai 2013

Lomprayah recently launched special rates for Thai

residents at the travel fair, 27th Thai Tiew Thai 2013.

Explore the exclusiveness of this getaway haven at

QSNCC Booth no. C213 between 21 and 24 February

2013.

Date : 21 - 24 February 2013 Location : The Queen Sirikit Convention Center

Global News

ITB Berlin 2013 - The World’s Leading Travel Trade ShowTrade ShowITB Berlin 2013 travel trade show is coming soon where The Aquincum Hotel Budapest will be present

on common stand with Hungarian National Tourist Office. Visit our stand and play with us: Tell us the

following word “wellness“ at our stand personally and we will surprise you with a small gift. Last year

187 countries took part in ITB Berlin 2013 representing all the continents while there were more than 110

000 trade visitors, almost 40% from abroad. The organizers hope that these data will remain nearly the

same in 2013.

Date: 6-10, March 2013 Venue : Messe Berlin

(D-14055 Berlin, Messedamm 22) Opening hours: Trade visitors :

6-10 March 2013,10 a.m.-6 p.m.

General public :9-10 March 2013, 10 a.m-6 p.m.

Hong Kong decorated with lights togreet Lantern Festiva

A citizen walks in front of a lantern creation in Hong

Kong, south China, Feb. 21, 2013. As China’s Lantern

Festival falls on Feb. 24 this year, the square outside

the Hong Kong Cultural Center were decorated with

various lights, which attracted citizens and tourists.

Tip to Trip

Phuket is one of the famous island in Thailand which located around

the Andaman sea. Phuket is a well known tourist destination with warm

weather all year round. This island can be your destination for having a

family vacation, golf vacation, romantic vacation or shopping vacation.

But did you knew that Phuket can also be your destination of luxurious

vacation? How to get luxurious vacation in Phuket? Here how.

Tips to SpendLuxurious Vacation in

PHUKETPHUKET

credit : http://www.hotphuketvillas.com/phuket/tips-to-spend-luxurious-vacation-in-phuket.html

4321Beachfront villas in Phuket can range from a bargain to expensive. Though some of the beachfront

properties here considered cheap but it will have about the same beauty as the most luxurious ones.

Just look for area which is less famous in Phuket you will get a beachfront villa considerably in more

affordable price tag.

Buy a beach front villa in Phuket.

Renting a beach front villa on your vacation in Phuket is the best option to have more privacy on

your vacation. The price will be not more expensive than an all inclusive package in a hotel. Instead

of having to pay tax and services for every meal your take or having to eat buffet food everyday, on

private villa you can cook your own meal or have someone do it for you.

If buying a villa is not your option then rent one.

If you want to be more in style then just book a private yacht. There are many affordable option

of luxury yacht in Phuket and one of them could be match with your needs and your budget. The

wonderful thing about Phuket is no matter what is your budget, preferences and other requirements,

there is someone who will be able to provide exactly what are you looking for.

Charter a luxury yacht.

you can done this by going online. Just search what are the things you need to have and do in

Phuket, however iit is a lot easier if you have the Phuket vacation specialist to do it for you. This will

save you time and money because they will do some of the serious work and effort to plan a luxurious

vacation for you.

Contact Phuket vacation specialist