why breakfast is important meal of the day?

It can be a real struggle to cut back on calories throughout the day, and with morning usually being the most hectic part of the day, it seems like the perfect opportunity to eliminate the trouble of breakfast prep. It may feel like skipping out on those extra calories in the morning will actually help you ditch those last few pounds, but research shows that skimping on breakfast actually does more harm than good. We’ve compiled a list of reasons why something as simple as starting your day with a bowl of oatmeal could actually make you healthier, happier and maybe even a couple pounds lighter!
Here are 15 great reasons you shouldn’t ever skip your breakfast:

1. It lowers your metabolism

Your metabolism is your body’s furnace, so if you don’t feed it fuel it’s not going to burn any calories! (via HealthoWealth)

2. Is linked to coronary heart disease

Prolonged fasting gives rise to a collection of risk factors, such as increases in diastolic and systolic blood pressure, that raise heart risks. (via Forbes)

3. Causes unhealthy mid-morning cravings

While you may think you are sparing yourself the extra calories, people who skip breakfast are more likely to grab something unhealthy as a midmorning snack. Learn how to curb your cravings and check out our favorite snacks here. (via Medical News Today)

4. Makes you forgetful

A study on elementary students revealed that skipping breakfast reduced their spatial and short-term memory. Professionals believe this is just as true for adults as well. (via Journal of Physiology and Behavior)

5. Makes exercise hard

Getting up off our butts is hard enough as is, so why make it even harder on yourself if a bowl of oatmeal or a Greek omelet will solve your low-energy crisis? (via HealthoWealth)

6. Causes weight gain

Even a quick breakfast will help you ward off cravings throughout the day. A morning meal suppresses insulin to keep us from packing on the pounds. (via Journal of Epidemiology)

7. Increases your risk of type 2 diabetes

Studies have shown that irregular or no breakfast consumption puts women at higher risk for type 2 diabetes. (via American Journal of Clinical Nutrition)

8. Makes you cranky

Nope, it’s not just the morning that makes you irritable. Breakfast food contains important nutrients that will give you that boost of positive energy you need to start your day. (via Journal of Physiology and Behavior)

9. Increases your cholesterol levels

Without a nutritious breakfast, studies have shown that cholesterol levels spike, and insulin levels are much higher. (via American Journal of Clinical Nutrition)

10. Prevents you from getting important nutrients

Research reveals that people who skip out on breakfast also skip out on important nutrients like calcium and fiber. In addition, these individuals actually end up consuming more fat than breakfast eaters. (via Nutrition Research and Practice)

11. Negatively impacts mental performance

Studies have shown that those who opt out of breakfast are more likely to be disinterested and irritable, which affects work performance and relationships. (via Active Beat)

12. Depletes your energy levels

Breakfast foods are packed with healthy carbs and fiber, which are essential sources of energy in the morning. (via International Journal of Food Sciences and Nutrition)

13. Makes it harder to concentrate

Since breakfast replenishes your energy levels, skipping out can lead to the inability to concentrate throughout the day. (via Medical News Today)

14. Turns you into a bad role model

Come on, moms. If you aren’t willing to add a couple extra calories to your morning, your kids will follow suit. That’s not setting a very healthy example! (via Active Beat)

15. Inhibits calorie burning

Spreading your food intake out over the course of the day keeps the metabolism revved and ready to go. If you limit your food consumption in the morning, your metabolism goes right to sleep…along with your weight loss goals! (via US News: Health)
We know how hectic mornings can be, but take a couple minutes out of your busy schedule to eat a simple yogurt parfait or a tasty fiber-packed cereal. You’ll feel better and look better in no time!

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Why Cambodia is the Kingdom of Wonder?

Cambodia Kingdom of Wonder 

 

 

 

The Kingdom of Cambodia has seen some turbulent times in the latter half of the 20th century but now, once again it is at peace and is set to take its place as one of South East Asia’s most fascinating and rewarding destinations.

Cambodia lies in the heart of South-East Asia bordering Vietnam to the east, Laos to the north and Thailand in the west. Despite being much smaller than its neighbors Cambodia’s unique Indian-influenced Khmer culture has remained very much intact. The once mighty Khmer Empire flourished during the Angkorian period between the 9th and 14th centuries when it was the cultural centre of the region and exerted its influence over Vietnam, Laos and Thailand. For many of today’s travellers the incredible architectural legacy left from this period of history, the temples of Angkor are without doubt the main reason for visiting Cambodia. The base for exploring the temples of Angkor is the provincial capital, Siem Reap.

The modern day capital of Cambodia is Phnom Penh, once considered one of the most beautiful cities of the Orient; it still retains much of its original charm with the exotic roof lines of Khmer temples contrasting with some classic European architecture from the French colonial years. Sihanoukville, also known as Kompong Som, is a beach resort on the Gulf of Thailand that is now beginning to attract visitors in increasing numbers.

Nobody leaves Cambodia disappointed. The exotic land of the Angkor Kings lies waiting to be explored.

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Location and Geography
Cambodia is located in Southeast Asia, on the Indochinese peninsula. It is bordered in the north-west by Thailand, in the southeast by Vietnam and in the north by Laos. The coastline of about 450 km in the south borders the gulf of Thailand. The terrain is mostly low and flat plains with mountains in the southwest and north, partly being natural borders to Thailand and Laos.

With a total landmass of about 180,000 square kilometers Cambodia’s size can be compared to the size of Switzerland being one of the smaller countries in Southeast Asia with a population of around 14 million. The Mekong River, one of the largest rivers in the world is flowing all the way from the Himalaya through Cambodia and Vietnam into the South Chinese Sea.

Lake Tonle Sap located almost in the middle of the country is the largest freshwater floodplain lake in the world, increasing and decreasing in size annually from 3000 square km in the dry season to 12,000 square km in the wet season, creating a very productive environment for both wildlife and people.
Khmer History
There are barely nations to find in the world which are so closely connected to their history as the Khmer. Despite their sad  and destructive history of war and terror regimes the Khmer haven’t lost their self confidence regarding themselves as the descendants of the artificers of Angkor.

From the high ruling royal culture of the Angkorian times to the riots and wars with Vietnam, Thailand and the US, Cambodia has gone through a lot of different phases in their history.

The bloom of Cambodia, the time of Angkor from the late 9th century until the middle of the 15th century, with its amazing temples and cities like Angkor Thom, a royal metropolis with more than a million inhabitants, Cambodia used to be one of the early high powers in Southeast Asia, a proud and free country.

Successful and capable emperors were ruling over metropolis with more than a million inhabitants, unique dimensions all over the world for the ancient era. Not to mention Angkor Wat a stunning temple and tomb for king Suryavarman II, builder of many of the ancient temples and masterpieces of that time, which are even today popular all over the world.

After the fall of the Angkorian empire Cambodia has always been endangered to be conquered and taken over by either Vietnam or Thailand. Due to this one could almost speak of a historical period regarding the still continuing tensions between these countries.

If the French hadn’t declared Cambodia their protectorate in 1863 surely Cambodia would be split among Thailand and Vietnam nowadays.

The almost 100 years of French reign over Cambodia helped the country to gain peace and blossom out again. Not only typical art-deco houses and villas were built, but also a complete railroad network throughout Cambodia linking the east to the west and the north to the south.

Sihanoukville at the coastline was discovered to become “the Riviera of the east” being a sophisticated retreat for the French and rich Khmer. The capital of Phnom Penh developed and became one the most ambitious metropolis in Southeast Asia.

Followed by the upcoming communism in the 1950’s in Vietnam, Laos and Cambodia sadly the country opened another dark chapter of history. However, communism wasn’t actually following the ideas of Marx’s or Lenin but can be regarded as nationalism against the colonial powers to loosen the chains.

Cambodia now even went through more problems and queries with their neighboring countries and the ruling of the Khmer Rouge.

Hopefully the Khmer Rouge, led by Pol Pot, which tried to wipe out the knowledge and the elite of the country by killing more than 2,000,000 innocents, was the last chapter hindering the proud nation of the Khmer to fully develop and regain the benefits of the past to be led into a new and bride future.

Art and Culture from Cambodia
Several generations share the same roof, the same rice and the same religion as life in Cambodia is mainly centered on family, food and faith.

Belonging to a family is more than we know in the western world; everyone from 3rd cousins to obscure aunts, as long as there  is a bloodline there is a bond.

In Cambodia the people are very friendly and welcoming.

Religion is another very important column in the life of the Cambodians. Almost every house would have its own little shrine  and everyone is very spiritual and praying not only at the shrines but also the temples and pagodas.

Therefore, the monks collecting donations in the street from the people – bowing in order to show their respect to the  monks – is a very common picture all over the country.
Religion and Beliefs
To understand Cambodia one has to understand its religion.

Ninety five percent of the very religious and traditional population belongs to the Buddhism, affecting everyday life. Buddhist monks belong to the landscape in the big cities like Phnom Penh as much as they do to the countryside where they often fulfill the extra duty of being teacher and doctor besides being the spiritual guide.

In the mornings it is a common procedure that the monks will go from house to house to collect offers for the temples in order for the population to find spiritual healing.

The two main religious streams of Buddhism (Theravada & Mahayana) are both established in Cambodia where as the more popular Theravada-Buddhism is mainly spread among the Khmer.

Former practiced forms like natural religions and Brahmanism are still an important element of today’s beliefs of the Khmer. Deeply rooted ancestor worship and the belief in spirits are relics from the turn of the millennium more than a thousand years ago.

Also the Devaraya cult, belief in the god king, gives the king of Cambodia even today especially spiritual power and status.

why Cambodia is the best place for investment?

Why Cambodia for Investment?

Cambodia is a rapidly changing society that still gets insufficient notice from investors but presents many opportunities for the investors willing to research and proceed prudently, tourism being only one of the opportunities although one of the more visible. Although more progress still needs to be achieved in legal and judicial reform and rule of law and transparency, foreign investors are increasingly convinced of the Royal Government’s commitment to the process of reform itself. The country’s commitment to a market-based economy is without question and is enshrined in the Constitution. 

Why Cambodia?

The short answer is low wages, liberal government policy on business, access to larger markets, and a country that offers extensive opportunities for tourism. The large markets are a function of location and access to AFTA described below.  Cambodia also has preferential access to the lucrative European and North American markets through its status as one of the least developed countries (LDC).   

In looking at economic opportunities in Cambodia, one always needs to look at them in the context of Cambodia’s larger relationship with the region.   In 1999, Cambodia became a member of the Association of South-East Asian Nations (ASEAN), a political grouping which groups 10 countries with a total population of about 550 million and a GDP of something under $600 billion — at purchasing power parity, $1.8 trillion. The Asia Free Trade Area (AFTA) is the economic manifestation of area economic integration.  Under agreements, which give Cambodia a phase-in period to protect local companies, the Cambodian government will reduce most tariffs on Cambodia’s exports to its neighbors to between 0 and 5% by 2010 or before and will abolish them altogether by 2018. The much later China–ASEAN Free Trade Area (CAFTA), will come into effect in 2010 and will create a trading block of 1.7 billion people. Talks under way between India and ASEAN could create another trading relationship almost as large. In addition, as an LDC, Cambodia has preferential access to some of the world’s richest markets for a number of products.

Cambodia has one of the most open economies in what is a generally very open economic region. According to the Heritage Foundations Index of Economic Freedom which is complied annually Cambodia ranked 35th among 170 countries in 2003 in terms of economic freedom. This puts it on a par with Japan and well ahead of several of its neighbors (Malaysia, 72nd; Indonesia, 99th; Viet Nam, 135th; and Lao People’s Democratic Republic, 153rd). The Index noted the Cambodian government’s positive policies in terms of the level of fiscal burden, labor market restriction, regulatory barriers and trade policy. This is not to say that Cambodia is not without problems similar to many poor less developed countries (LDCs) such as poor health care, limited infrastructure, low government salaries, etc. but at least with respect to doing business the country does offer a progressive welcome to investors. Emblematic of this welcome, according to the Index, Cambodia is at the top of the chart among world’s LDCs in market-friendliness.  Among the areas of note are:

Tourism

Tourism is the area in which Cambodia rightly most wants to attract foreign investment. This goal is little different than its neighbors like Thailand, Vietnam and most recently even Laos.  The country is anticipated to exceed the 1-million-tourists mark in the next two years and the potential here may be huge.   Although much of the development to date has concentrated on servicing visitors at the Angkor complex of temples near Siem Riep, the laid back colonial charm of Phnom Penh and the beautiful beaches of the South also offer abundant opportunities.  Eco-tourism and cultural based tourism still offer almost unlimited potential as do investment in hotels, golf courses and other amenities.  The government of Cambodia is quite progressive in dealing with these opportunities and several build-operate-transfer (BOT) schemes are already in operation, for example
at the Phnom Penh international airport.  Additionally potential financing can be explored from a variety of sources, including the Asian Development Bank (ADB), the International Finance Corporation (IFC) and donor countries such as Japan.

Agriculture

Investment in agriculture offers extensive opportunities, especially in organic farming, agro-processing and several other sectors.  Fertile land, plentiful water and access to a willing and cheap workforce all offer opportunities for further development if the foreign partner brings in the necessary know-how, knowledge and access to markets, etc. Although foreign investors cannot own land, they can acquire long-term use of it through 99-year leases, and can also acquire partial ownership by joint venturing with a local partner who owns 51% of the equity. Among the opportunities identified by the Government are those in fisheries, rubber processing, sugar processing, jute, palm oil refineries, and all kinds of tropical fruit and organic fruits and vegetables. 

Foreign direct investment (FDI)

Throughout the 1990s, Cambodia attracted increasing amounts of FDI.  When viewed on a US Dollar per $1,000 GDP basis, Cambodia has done excellently and compares favorably to China and Vietnam by this measure. The improving political and macroeconomic situation has helped, as has the openness of the economy.  According to the official figures supplied by the Cambodian government, Malaysia was the biggest investor during the 1994–2001 period, with 31.2% of all investment and 79% of ASEAN investment over this period. Why has Malaysian done so well in Cambodia?  Malaysia was the first country to sign a bilateral visa exemption agreement with Cambodia in 1992 and Malaysian investors were the first to come and thus received a great many investment concessions, including concessions in mining and forestry.  Other important sources of FDI were Taiwan (8.27%), the United States (7.28%) and China (4.47%).

Please note that official FDI figures in Cambodia as in many other developing countries particularly LDCs, are based on approved investment. Actual investment may be only a small percentage of the approved amount.  Cambodia’s approved figure for FDI flows in the period 1994–2001 is close to $6 billion. According to a study done by UNCTAD actual figure for the same period is somewhat under $1.4 billion.

Areas for Continuing Concern 

Traditional problems endemic to countries at an early stage of economic development have been magnified in Cambodia by early problems with conflict and instability during the 1970s and 1980s. Cambodia continues to suffer from the long-term damage done to the country by the Khmer Rouge during the late 70s. The Khmer Rouge killed off much of the cream of society and the results of this policy are still being felt today.  For example, professional qualifications are scarce.  Literacy rates are low by the standards of most of its neighbors:  68%, as against 94% and 96% for Viet Nam and Thailand. Life expectancy at birth is low as well:  54, as against 69 for Viet Nam and Thailand. In  2001, there was one fixed-line telephone for every 400 Cambodians, as against one for just over 100 Laotians and one for just over 25 Vietnamese. Road infrastructure is both limited and in poor condition, especially in rural areas.  Power consumption rates are very low by regional standards and the cost of electricity is high.

By way of balance, it needs to be noted, however, that in virtually all areas, the trend is positive.  Investors and outside observers note that telecommunications availability and service is improving.  Roads and transportation also seems to be improving although most of the progress is confined to major urban centers such as Phnom Penh, Sihanoukville and Siem Reap. Investors also note that continued government improvement is urgently required in many areas.  Among these, bureaucratic delays are commonplace and corruption is rampant.  Administrative weakness is pervasive in Cambodia. All of these increase the cost of doing business in the country, which should be factored into planning.  The inadequacies of the legal framework for investment are another continuing difficulty although the government does appear to be making attempts to improve things in this area.  

Trends for Future Investment

FDI grew from almost nothing in the late 1980s to an annual average of $61 million in the first half and $217 million in the second half of the 1990s.  This is all testament to the way in which Cambodia had managed to turn itself around after a prolonged period of instability. Two further points must be noted. First, this was not FDI going into
natural resources, as is often the case in a developing economy such as Cambodia. The breakdown of FDI approvals by the Cambodian government suggests that FDI in this period went mainly into tourism and manufacturing, with infrastructure and construction a somewhat distant third. Secondly, through much of the last decade of the century, Cambodia attracted proportionately more FDI, given its gross domestic product (GDP), than most of its neighbors and competitors. Even in 2001, it attracted more per $1,000 in GDP than its neighbors as well as China. When this is taken together with some of the advantages and positive trends mentioned above, it suggests that the country’s investment performance is likely to continue being robust in the foreseeable future.

Cambodia has come a long way in a very short period. It is important to note that not that long ago, Khmer Rouge remnants roamed the country and basic security was a key issue. Today, security is a lesser issue although crime is rising as in any developing society; tourists freely travel to most major tourist venues with little worry. 

Although in 2006 most formerly closed or Socialist economies are now firmly making steps to transition to a market-oriented, few have embraced economic reform with as much enthusiasm and steadfastness as has Cambodia. A business-friendly
Government in a region that is rapidly developing an opening markets offers much for foreign investors ready to experience the challenges that an underdeveloped economy invariably offers.

Cambodian currency

No worries about changing money — the US dollar is Cambodia’s unofficial second currency.
The official currency in Cambodia, the Cambodian riel, trades at around 4,000 riel to the US dollar. But there’s a 90 percent level of dollarization in the country. What this means is that you don’t need to be concerned about getting riel when you arrive in Cambodia. In fact, the visa you get on arrival must be paid for in US dollars.

Keeping it riel: Cambodian currency

Most tourist-oriented businesses quote prices in dollars, as do most grocery stores in the larger cities. Small stores may quote prices in riel, but they will all accept dollars as payment. Unlike in many countries, if you pay in US dollars the exchange rate you will get is quite fair. At the time of writing the official exchange rate is 4,002 riel to the dollar, versus the street rate of 4,000 to the dollar, a difference of less than 1 cent.
Because they don’t use American coins in Cambodia, you’ll get change for your purchases in riel (1,000 riel is 25 cents). If you do want to change money so that you have riel on hand, you can do so at any bank in Cambodia. You’ll get better rates in the local markets, where you’ll be able to identify the moneychangers by their glass cases filled with piles of notes. Be warned, though, that it’s rare to find notes over 10,000 or 20,000 riel ($2.50 and $5, respectively), so changing a relatively small amount of US dollars can leave you with a big pile of cash.
At border towns, such as Koh Kong or Ha Tien, you’ll often find the currency of the neighboring country also in use, meaning there can be three currencies in circulation: the riel, the dollar, and the Thai baht or the Vietnamese dong. If you go through a land border, you may be told that there are no ATMs in the next town, or that you need Cambodian riel to get through. This is not true, and visa prices are charged in US dollars.
In the Cambodian countryside the economy is almost entirely in riel, but even so you will always be able to use dollars in small denominations. Do not expect anyone to change a $20 bill for a $0.50 purchase, though, so plan ahead and have lots of $1 and $5 bills. Your US dollars will be rejected if they are ripped, torn, or otherwise overly abused (although you can expect to see filthy riel in circulation). Old-style US bills are also not welcome, so make sure that the cash you bring is fairly new.
ATM machines in Cambodia dispense US dollars and Cambodian riel. However, if you are using a foreign ATM card, you will only be able to withdraw dollars.
This is an excerpt from Move to Cambodia: A guide to living and working in the Kingdom of Wonder. To learn more about 100+ topics that pertain to Cambodia expats, please consider buying the book.

 

Ching Chang

World Heritage Preah Vihear Temple-Cambodia