on the water.

You can burn about 14 calories in just one minute if you

FRIED BAMBOO CATERPILLARS AND FRIED CRICKETS do fast swimming. The best place to do some exercises is to go to the
By : Nolaphan Roongrojpanawan gym. Some popular gym in Thailand are Fitness First and Bangkok
Fight Lab. There is a course for the beginners of any age and experience.
By eating healthy food like protein, it can reduce obsessive thoughts
One of the unique food in Thailand are fried insects. We can about foods and make you full. Some of main protein sources are meat,
easily find them along the street. Fried bamboo caterpillars and fried seafood, and eggs. On the other hand, you should eat a natural food
crickets consist of high protein and low fat which is healthy and good instead of food that humans are generally adapted to eat.
for our body. They are best eaten when deeply fried.
Both eating healthy foods and doing some exercises help you in
Fried bamboo caterpillars in Thailand are called “Rod Duan”, order to lose weight. While eating healthy food helps you with your diet
which means “fast train.” It is called fast train because the body of the plans, doing exercises also helps you to burn more calories than you eat.
bamboo caterpillars are look like a train. As we know, Thailand is
known for “Tom Yum Kung” as
its national cuisine, it also
known for fried insects as one
THE MOST PAINFUL EXPERIENCE
of the most famous street food. By : Nolaphan Roongrojpanawan
The best place to buy them is in
Bangkok around Khao San The accident happened when I was playing basketball in P.E.
Road or Chinatown. I have tried class. All girls in our class were separated into two teams. During the
fried bamboo caterpillars since game, I got injured by my teammate. It was the most painful experience
I was young. At first I thought that I ever had.
they were disgusting but after I ate them, it changed my mind because It occured when I was playing basketball in P.E. class. Before
the taste and texture is like a chips, that made me forgot about their we started to play, we warmed-up and practiced some basketball skills.
appearance. They were crispy and a little bit salty. However, the taste At the beginning, I was the one who tip-off the ball, and that made my
of crickets is not crispy as bamboo caterpillars, but it still contains lots team got the first ball. After we played for a while, the opponent team
of protein. In my opinion, I think that the texture of crickets is like a got a higher score than my team. We continued playing until the end of
dried shrimp while the taste and the class, then the worst thing in my life happened. When I was running
the texture of bamboo caterpillars to the ball, I hit with my friend and I got a sprained ankle. My foot got
is quite similar to popcorn, it was swollen larger than usual and I could not move at all. Then my teacher
crunchy on the outside, but soft on got an ice pack
the inside. Moreover, the crickets for me and
give the texture of dryness in the helped me to
mouth which usually eaten as a find a place to
snack alone, or with beer. Another sit. While my
insect snacks that taste like crickets are called “Tak Ka Tan” which are friends were
the grasshoppers. changing their
clothes, I called
In Thailand, we can see a lot of fried insects when we walk my mom and
through the street. This fried bamboo caterpillars and crickets are one talked about my
of the the best snacks and they are the most popular fried insects in injured. After I
Bangkok. got an ice pack
for a while, I

LOSING WEIGHT still could not walk, so I need to get a wheelchair. I could not play any
sports and I needed to use a wheelchair for an entire week. In that
evening my mom took me to a massage, but it did not help at all. My
By : Nolaphan Roongrojpanawan
foot were still swollen and had some bruises. It was the worst day
Have you ever wanted to lose your weight? I believe that most because I had a football training with Chelsea, a football house match,
of the people did. Lots of people lose their weight by fasting, but it is and a volleyball practice after school. My mom took me to see a
not the right way at all. The best way to lose weight is to do some physical therapist on Saturday. He ultrasound my foot and he used the
exercises and eat more healthy food. kinesiology tape to heal my injury. My foot gets a lot better after the
therapy, but I still can not play sports.
Doing some exercises and eating healthy food are the best two
ways to lose weight. There are lots of exercises. You can choose what This accident is one of the worst experiences that I ever got.
is the best for you. For example, jumping rope, squat, and swimming. However, this injury made me more careful while playing sports.
Squat is one of the best way
to lose weight, and it also
help you to improve your WHY YOU SHOULD VISIT DOI CHIANG DAO?
upper and lower body By : Nolaphan Roongrojpanawan
strength. Jumping rope is
cheap, easy to do, and can Doi Chiang Dao or also known as Doi Luang Chiang Dao is a
burn lots of calories. high mountain that needs a hard work to go up. Doi Chiang Dao is
Another example is located in Chiang mai, the easiest choice is to go by plane. Then go up
swimming. It works out and the mountain by car. While you climb up to the mountain by car you
your muscles will working will feel the nature because the weather is fresh (continued on page 5)
hard to keep you float (some pictures are lifted online)

4
 WHY YOU SHOULD…(continued)
and there is no
internet at all.
However, after
seeing a beautiful
view at the top, all
of your tiredness
will be gone. At
the top of the
mountain, the
weather is quite
cold in the
evening and in the
morning. It is the perfect point for the sea of mist and the first
light of the day. In this place, there are no any activities
except taking a picture and chilling out. It is a good place to
go with family especially old people, because it has less
pollution than Bangkok. It was the first time I climbed up the
mountain by car. I fell asleep until reach the top of the
mountain because I felt dizzy and wanted to vomit all the
time. One of my experiences was to know how people are
living at this high mountain with no technology and internet.
Moreover, in this high mountain there was no water heater,
so most of the people choose to not take a shower. However,
I chose to take a shower in the evening because after taking a
shower, I would feel warm for a while. You can either sleep
in a tent or in small houses. The best view to take pictures
was the sea of mist and the sun rise during morning.
Doi Chiang Dao is one of the best places in Thailand
you should visit. It is the place where you can feel the real
nature and have a good time with your family.
What is non-formal education? Non-formal education
is more flexible than learning with the general school
system. This way of learning is beneficial for both students
and society.
CHARACTERISTIC OF NON – FORMAL EDUCATION
By : Nolaphan Roongrojpanawan
Non-formal education is a natural learning throughout life in the
society. The example of non-formal education is the knowledge and
skills to solve problems in daily life. This way of learning provides the
basic knowledge, which is available for all ages. The target of this
learning is to improve the quality of human beings. Wisanee Siltragool
observes that an organizations in Thailand intend to provide learning
opportunities and non-formal education for all of the people who did
not have a chance to learn in formal system. There are many types of
non-formal education. For example, life-skills training, literacy
programme, and equivalency programme. It is the planned programme
of a personal and social education for young people to improve a skill
outside the formal school system. The purpose of literacy programme
is to practice reading, writing skills, and bring the knowledge to
improve the quality of life. The target of equivalency programme is to
help people who want to receive basic education. It is for the people
who missed or did not access formal school system. The target groups
of life-skill training are youth aging between 16-25. This programme is
increase the knowledge and abilities of individual to solve the problem
that they are facing to. Non-formal education has an impact on social
and economic development. This learning is a lifelong form to help the
country move towards a knowledge-based economy. This also provide
learning opportunities for adults who out of school because they
withdrew or because they do not have access formal school system. It
gives the chance to young people to develop through different kind of
activities. This education start learning from the people you work with,
the processes inside your groups, and from yourself.
Non-formal education plays an important role for both youth
and adults. This non-formal education focused on the development of
life skills. It helped people to adapt and to live successfully in the future.
Building Abs Muscle
BY Kornramin Khamin
For those people who want to have a flat belly, what
you have to do is exercise. If you’re eager to get strong belly
or abdominal muscle, you need to work out regularly. The
two ways to build abs muscle are cardio and exercise.
Cardio and exercise help you improve your abs muscle.
Cardio is an exercise that burns fat and calories and makes
your heart strong. There are many ways to do the Cardio, for
example, running, walking, jumping rope, cycling, stationary
bike, etc. At first, you can try these various exercises to find
the right one that works for you. To build abs muscle, running
can be one of your choices because while you’re running, the
external oblique (the outer muscle in slanting orientation on
both sides of your body) is active which is one type of
abdominal muscle.
You need to run at
least 20 minutes
for three to five
days a week.
Another way is to
do exercise such as (Lifted online)
sit-up, crunch, planks, etc. All these exercises are easy for
you to do at home only three times a week. Choosing the right
exercise depends on what part of abs muscle you want to get.
For example, sit-up for 15-20 reps if you want obliques and
abdominal muscles. Planks three rounds for 15-30 seconds if
you want to build inner core muscles.
Doing exercises or cardio alone will not be that much
effective. You need to do both of them, so each exercise helps
you get the muscle in the different parts. However, you
should prevent yourselves from any injury while doing
exercises. Warm-up and cool-down, stretching, are what you
should do before and after any exercise and remind
yourselves not to overuse your body.