Saturday, May 11, 2013

School Days - Back-to-School Safety Memory joggers Might Help Prevent Accidents and Injuries

Safety concerns can certainly have a back burner among the hurry to stock on fresh school supplies and fall's most popular elementary-school styles. But many parents are surprised to understand that faculty-related accidents take into account a couple of.two million injuries every year in youngsters younger than 14. Happily, a number of these are often avoidable.

Here's a glance at where and just how school-related injuries occur, along with a couple of simple safeguards parents may take to help keep kids safe.

Play grounds account for almost all school-related injuries with falls from equipment creating over fifty percent of those. Sufficient playground appearing - a minimum of one foot of wood chips, mulch or any other loose-fill safety surface - that's maintained all year round is shown to assist in preventing injuries from falls. Kids is going to be kids around the playground, and scrapes and bumps are simply some of it, but sufficient appearing at the child's school might help minimize the potential risks.

Back-to-school time also increases kids' chance of injuries because of traffic, bicycles and college buses. Review ALL fundamental traffic rules of safety together with your ramblers, vehicle riders and bicycle riders to make sure safe to-and-from soccer practice habits. Bicycle riders must always put on head gear (purchase a "awesome" one if required... it's less expensive than nuclear physics!) and make sure that bicyclists know and follow bicycle rules from the road. Bus riders should reach the bus stop early, know and stick to the driver's rules of safety, walk several steps from the bus upon exiting, and wait for a bus to depart before crossing the road.

Possibly the very best preventative measure against traffic injuries has been organized as well as on time. Though easier in theory, so when kids and fogeys hurry to reach the final minute, rules of safety and caution could be forgotten. Kids dash next door and fogeys roll through stop signs - that's precisely how accidents happen. It is a challenge, but adding fifteen minutes for your morning routine can significantly reduce the risks for your family and also to others.

Clothing for example drawstring hoods and add-ons like backpacks also take into account several injuries every year - as well as several deaths previously. Drawstrings and backpack straps may become caught in bus or vehicle doorways, a really real and harmful hazard. Remove or shorten drawstrings on more youthful kids' clothes and, once modified to size, cut loose or dangling backpack straps to assist prevent these injuries.

Organized sports are another cause of the tally of faculty-related injuries, however these needn't be "just a part of the overall game." Parents ought to be fully conscious of all risks and make certain children are correctly conditioned, ready for the physical demands from the sport, which the correct safety devices are always used. Also be sure that the school's sports program is ready to deal with problems throughout both practice and competition.

Kids will be kids. Accidental scrapes, bumps, falls, or even a break or two are only a couple of of the things that we signed on as parents. But some extra effort along the side of caution because the busy school year will get going ahead often means the main difference from a simple band-aid fix or 32 stitches - or worse!

The next websites offer a lot of school-related injuries and preventative measures: http://world wide web.safekids.com - world wide web.cpsc.gov

Friday, May 10, 2013

The Railroad Roots of Altoona, Pennsylvania

Pennsylvania Railroad:

No city is more synonymous with the Pennsylvania Railroad than Altoona. Located at the base of Brush Mountain, in Logan and Pleasant valleys, it is the state's tenth most-populous one after Philadelphia, Pittsburgh, Allentown, Erie, Reading, Scranton, Bethlehem, Lancaster, and Harrisburg. But it was that very mountain which first inhibited, and then sparked, its growth.

Blanketed by hard-wood forests and traversed by the spine of the Appalachian Mountain range-which stretches from Newfoundland to Alabama and serves as the Eastern Continental Divide-Pennsylvania posed an obstacle to both westward population expansion and trade with its own Allegheny ridge section of them thrust as high as 4,000 feet toward the sky. Trans-state travel, by rudimentary tracks and trails left by wild animals and Native Americans, over the imposing peaks, required three weeks to complete-under the best of conditions.

British colonists, etching out a few clearings for farms in the 18th century, constituted the area's first modern settlers, while early industrialists harnessed its minerals through coal and iron furnaces. Yet their products could only be transported by wagons to Pittsburgh, considered the gateway to the west, over these crude trails.

The first remedial effort to ease this transportation barrier was made in 1823 when John Stevens was granted a state charter to construct a dual-section railroad, the first from Philadelphia to Columbia and the second from Columbia to Pittsburgh. But the idealized, east-west rail link evaporated with its promised capital.

New impetus for the connection, however, occurred when trade, hitherto brisk in Philadelphia, was siphoned off to the Erie Canal route, completed in 1825, and legislature, attempting to reverse its effects, authorized construction of a state-owned Main Line Canal linking Philadelphia with Pittsburgh for the first time by means of the Allegheny Portage Railroad. Opening on March 18, 1834, it employed an inter-modal system in which canal boats would ply waterways to the Hollidaysburg Canal Basin in the east before being transferred on to flatbed rail cars and then transported across the 36.65-mile Allegheny Ridge section, pulled by cables and stationary steam engines. Refloated in the Johnstown Canal Basin in the west, they would then complete their journey to Pittsburgh via water.

Although it reduced the trans-Pennsylvania trip to four days over the rudimentary, trail-plied Conestoga wagon method, the system was still less-than-optimal, arduous to negotiate, and subjected to the occasional mishap. What was needed was a single-mode, continuous-track link, the obstacle to which, of course, was the mountainous terrain.

Its spark, once again, was lit by competition. Indeed, destined already for Pittsburgh, at least in construction form, was track to be used by the Baltimore and Ohio Railroad, stretching 178 miles from Cumberland, Maryland, and approaching it from the southeast.

Fearing a second loss to its lucrative trade with the west, Philadelphia advocated a Pennsylvania-indigenous lifeline across the state in the form of a rapid, efficient, single-mode rail link. Surprisingly, the Pennsylvania State Assembly, concurring with the need, authorized both the extension of the Baltimore and Ohio Railroad's track to Pittsburgh and the charter of a state-reflective line named the "Pennsylvania Railroad," which was to construct a 249-mile extension of the existing Philadelphia-Harrisburg track, consequently competing with the Main Line Canal and Allegheny Portage Railroad interchange system.

First movement of the indigenous, intra-state line, no further than an inch, was the one imprinted on paper in the form of Governor Francis R. Skunk's signature on April 13, 1846, changing vision into law, and such overwhelming support had been received for the new railroad, that the Baltimore and Ohio charter was revoked the following year.

Following election of the first board of directors, comprised of President Samuel Vaughn Merrick and Chief Engineer John Edgar Thomson, on March 30, 1847, surveys revealed three potential routes, the most feasible of which was the westerly one from Harrisburg through Logan's Narrows to Sugar Gap Run and then to Robinson's Summit (which would later be named "Altoona"), following the Susquehanna and Juniata rivers before gaining 800 feet of elevation over the Allegheny Mountains and terminating in Pittsburgh.

But the Allegheny Portage Railroad could only surmount the imposing peaks by means of its ten inclined planes. How, then, could the Pennsylvania Railroad do so without them? And, while both were seen as competitors, in reality, they initially complemented one another.

The Pennsylvania Railroad's eastern section, consisting of 173 miles of track from Lancaster to Duncansville, opened in September of 1850, connecting the following month with the Allegheny Portage system, while the western section, from Pittsburgh to Johnstown, was completed on December 10, 1852.

The Allegheny Portage, having already walked in the Pennsylvania's shoes with its intermediate, and laboriously-slow, mountain vaulting water-and-rail interchange, only temporarily served as its link, since it attempted to design an all-track route.

The problem lay, literally, in laying track, which would have to climb the mountain's rock face to surmount its 1,216-foot summit through a tunnel with existing locomotive capability, yet avoid the stationary engine-inclined plane system. The required grade would have been prohibitive.

The solution was a long, double loop of track, which assumed a more gradual, locomotive-capable elevation gain, reducing a ten-percent grade (or a rise of ten feet for every 100 feet of distance) to a more docile 1.8 percent.

Touted along the north side of the valley, the line arced to the left, over a manmade embankment, to Kittanning Point, where it formed, after necessary rock wall chiseling, the now-famous, half-mile-long Horseshoe Curve, its gradual rise indicated by its west side elevation, which is 122 feet higher than its east.

Declared operational on February 15, 1854, it reduced the four-day journey between Philadelphia and Pittsburgh by the Allegheny Portage Railroad to only 15 hours by its Pennsylvania counterpart, and caused a rapid passenger and freight loss to it, forcing the dual-mode interchange system to concede defeat.

Although it had employed hybrid technology of infantile development, it nevertheless succeeded in surmounting the topographical obstacle and served as one of the necessary steps in man's technological climb.

More importantly, the Horseshoe Curve, symbolic of the triumph of the state's very Allegheny Mountains to east-west travel, sparked a secondary rise-from the virgin land-of the city needed to maintain it and the railroad which had given birth to it. That city was Altoona.

Altoona Shop Complex:

Located at the foot of the Alleghenies, Altoona sprouted from the 224-acre David Robinson farm whose strategic location, 235 miles west of Philadelphia and 116 miles east of Pittsburgh, was optimal from which to dispatch additional locomotive power to aid the climb over the increasing grade. In conjunction with these train reconfigurations was the need for both engine and unpowered rolling stock maintenance and repair.

The deed of transfer, signed on April 24, 1849 after the ,000 purchase price had been paid, provided the necessary land for the first railroad shops. As the heart of the Allegheny Mountains, nourished by the area's coal, iron, lumber, and water resources, the town pumped life into the area.

Based upon the original plans devised in 1849, the Pennsylvania Railroad's Altoona Complex included a machine shop, an engine house, and an erecting shop, to which were added an eight-stall and -track roundhouse and a long structure housing a locomotive repair shop, a foundry, a blacksmith, a machine shop, a woodwork shop, and a painting shop, enabling it to maintain its first, single-track connection with Pittsburgh by means of sections of the New Portage Railroad in 1850. Progressive capability enabled it to perform the three primary functions of car production, locomotive part manufacture, and repair.

But insatiable demand required ever-increasing capacity. By 1855, its existing facilities had been expanded and a 26-stall engine house had been built.

The city's own growth paralleled that of the railroad complex's, increasing from 2,000 in 1854 to 3,591 in 860 and eclipsing the 10,000-level a decade later, at which time a full ten percent of its population had been employed by the railroad shops. They had intermittently burgeoned into a mini-metropolis of their own, with a car shop, a tin shop, a carpenter shop, a car repair shop, a boiler shop, a roundhouse, an engine repair shop, a paint shop, and an iron and brass foundry. Administrative offices were located throughout the city.

Acquisition of the Main Line of Public Works in 1857 and the closure of the New Portage Railroad only served to increase rail transport demand, requiring commensurate capacity increases in the Altoona Complex.

Civil War-necessitated demand of rail cars to transport Union Force munitions and soldiers further rendered the Pennsylvania Railroad's facilities integral to the effort, sparking yet another series of expansions in 1862.

But the unending demand, exerting its effects against the boundaries of its original, 1850 Altoona Machine Shops Complex, coupled with the increasing size of locomotives, prompted it to consider a secondary engine production and repair location. The engines themselves, hitherto weighing under 30 tons and built up of smaller sections, could be manually moved and assembled with the aid of basic blocks, jacks, and swing cranes, but their increasing capability, reflected by their sheer size, required greater clearances and power cranes to move, neither of which could be accommodated within the original compound.

The Consolidation engine, for instance, weighed 48 tons, but was succeeded by the 57.3-ton Class R type of 1885.

The new site, in the eastern section of the city, was reflected by the facility's very name-the Juniata Shops-which were constructed between September of 1888 and 1890, and offered a full array of functions: a blacksmith shop; a paint shop; a boiler shop; electric, hydraulic, and gas houses; a paint structure; storerooms; a hydraulic transfer table, and an office. A longitudinal assembly line, in a boiler-blacksmith-machine-erecting shop configuration, facilitated increased locomotive production, which standardly began with the flanging, punching, construction, and riveting of its boiler in its appropriate shop before being moved, in completed form, to the erecting location. Frames and forgings, having been transferred from the blacksmith to the machine shop, were now united with the cylinders and castings, positioned at the center of the building, while the boiler was joined with its matching parts in the erecting shop.

Final assembly, progressing from individual parts at the building's west end to a completed unit at its east, usually required a week.

Like its Altoona counterpart, the Juniata Complex expanded in response to the demand exerted on it. Enlarged erecting, blacksmith, machine, and boiler shops, for example, were built between 1902 and 1903, and a second blacksmith shop and altogether new storehouse were subsequently added.

At the end of World War I, a second machine shop took its place within the sprawling facility and it was initially used for locomotive tender construction and repair.

By 1926, the Juniata Locomotive Shop consisted of two blacksmith shops, a boiler shop, two machine shops, a tank shop, and an erecting and machine shop, enabling it to repair four locomotives per day and produce 12 altogether new ones per month. A fire, occurring on December 27, 1931 and incapacitating the original Altoona Complex, resulted in the transfer of all locomotive work to Juniata seven years later.

Two historical events increased activity to a fever pitch: during World War I, tanks let out an unceasing plea for armor plat strengthening, while the complex's transition from the traditional steam engine to the more advanced diesel-electric type necessitated internal reconfigurations. Because of its increased reliability, however, it also signaled the reduction of personnel by 1957, since it required fewer repairs and overhauls.

The Altoona Works, peeking with 122 buildings and 218 acres of yards spanning three miles, employed 20,000-4,000 of whom worked in the yards and 16,000 of whom were in the shops-and produced 6,873 locomotives, becoming the world's largest such railroad shop complex. Altoona's population hovered at the 90,000-mark.

Once subdivided into five locations, it performed locomotive repair and production in the Altoona Machine Shops, themselves comprised of 36 departments and running from 12th to 16th streets. The Altoona Car Shops, located in the southern portion of the city, both built and repaired passenger, parlor, sleeping, and mail coaches. The Juniata Shops fielded the full range of current locomotive propulsion types: steam, electric, gas electric, and diesel electric.

At 395 feet in diameter, with a 75-foot turntable, the East Altoona Engine House, its fourth location, was the world's largest, featuring 50 stalls. The hub of locomotive servicing, it handled between 325 and 350 per day, including the T-1 Class, the last and largest steam engine built in Altoona after a 110-foot turntable had been installed in 1942. The nearby East Altoona Coal Dock, a 135-foot-high concrete structure based by a steel-frame and replenished by 35 daily hopper cars, supplied steam engines employed on the Pittsburgh and Middle divisions with its 1,250-ton capacity.

The South Altoona Foundries, the fifth of the complex's facilities, produced wheels for both locomotives and cars.

The post-World War II decline in train travel, sparked by an increase in automobile popularity, saw the progressive replacement of the railways with highways, beginning a period of Altoona Shop facility and employee retrenchment.

The short-lived merger between the Pennsylvania Railroad and the New York Central, which formed Penn Central on February 1, 1968 and initiated a .5 million modernization program, just as quickly plunged into the tunnel of bankruptcy two years later, on June 21, emerging as Conrail after Congress passed the Regional Rail Reorganization Act of 1973 to study the precarious Penn Central situation. The recommended, and adopted, solution was the formation of the privately-owned Consolidated Rail Corporation, or "Conrail," from similarly-blighted companies, including the Penn Central, the Erie Lackawanna, the Central of New Jersey, the LeHigh Valley, the Lehigh and Hudson River, and the Reading railroads, and, in the event, it selected the Juniata Locomotive Shops as its principle repair facility, of which it assumed managerial control.

After a 1983 modernization program, it was able to offer a full menu of production, repair, overhaul, and maintenance services of engine governors, alternators, power assemblies, fans, generators, and blower motors, as well as manufacture of state-of-the-art EMD and General Electric locomotives for BNSF, CSX, and Norfolk Southern, the latter of which ultimately acquired Conrail's Pennsylvania route system and, indirectly, its Juniata Shop Complex.

Still fielding some 60 to 80 daily trains, including the easterly and westerly "Pennsylvania" runs to New York and Pittsburgh operated by Amtrak, Altoona, located at the foot of the Allegheny front and in close proximity to the Horseshoe Curve, capitalized on its topographical obstacles, making an invaluable contribution to both the country's transportation infrastructure and the Industrial Revolution, through the Pennsylvania Railroad and its shop complex, in an ultimate obstacle-into-opportunity transformation.

An Allegheny Mountain tourist hub, the "Railroad City" of Altoona shares its past with present visitors through its Railroaders Memorial Museum and Horseshoe Curve sights.

Railroaders Memorial Museum:

Located in the 1882 Master Mechanics Building, formerly used by the Pennsylvania Railroad as a testing lab, "the Railroaders Memorial Museum," according to its self-proclaimed purpose, "is dedicated to revealing, interpreting, commemorating, and celebrating the significant contributions of railroaders and their families to American life and industry," chronicling the history of the railroad without which Altoona would not have existed.

Sprouting form a seed first planted in 1967, when the Altoona Railway Museum Club was formed, it was officially incorporated as the "Railroaders Memorial Museum" five years later. Its eventual five-acre parcel of land, once occupied by the Penn Central Railroad Shop Complex and sold by the Altoona Redevelopment Authority to Center Associates, was acquired in 1993, along with the former Masters Mechanics facility, and the museum, having already had its grand opening on September 21, 1980, celebrated a second such event 18 years later, on April 25, 1998, with these additions.

Entering the interactive museum's time portal, which transports the visitor back to the Pennsylvania Railroad's 1950s pinnacle-of-operations period by means of recreated scenes, store fronts, interiors, voices, and sounds, he finds himself at a railroad station alive with hissing steam and ear-piercing train whistles, about to board a full-sized replica of a K-4 locomotive displaying number 1361.

The reason for the town's very existence is explained in the "Why in the World Altoona?" exhibit. Pittsburgh needed a rail connection with the eastern part of the state, it explains, and the fledgling Pennsylvania Railroad fiercely competed with the already-established Baltimore and Ohio for the right to build it. Eventually winning, it linked Pittsburgh in the west with its mirror-image metropolis in the east, Philadelphia. But mounting the Alleghenies was an almost impossible climb. A spot of wilderness, chosen by Chief Engineer Thomson, developed into the base camp, which supported the feat and was designated "Altoona," ultimately evolving into the railroad capital of the world. Trains were designed, constructed, tested, and repaired here. Its people would change the face of America and prove indispensable in its protection, from the Civil War to World War II.

Like so many chapters of technological development, Altoona, its people, and the Pennsylvania Railroad played an important role in America's rise as a nation.

Additional insight about the area's railroad roots can be gleaned from two films, "Altoona at Work: An Era of Steam" and "Birth of a Curve," shown in the first floor Norfolk Southern Theater.

The second floor "Railroad Work" and "A City of Railroaders" exhibits bring early-Altoona back to life by means of its storefront and neighborhood recreations, such as Dutch Hill and Little Italy, and even features an extensive Pennsylvania Railroad model train layout.

"The Pennsy was the 'engine' of Altoona's growth," it explains. "But the company did not build the city that made up 'the rest of the train.'" Although it founded, laid out, and aided it, it elected not to own and construct the city beyond the actual shops. Nevertheless, the company's power and influence coursed through its arteries. Its many neighborhoods were the result of railroaders reinvesting their savings to build houses, which, in turn, provided income-supplementing rents.

The visitor can temporarily step into their shoes. At the Newstand, which was formerly located at the 12th Street Bridge, a boy, "standing" behind it in holograph form and bordered by magazines for sale, relates tales about old Altoona. In Kelly's Bar, which was once located at the threshold to one of the many railroad shops, you can also eavesdrop on the talk of the town.

Several residents shared insights through the philosophies they left behind. Sally Price, for example-a Pennsylvania Railroad clerk-proclaimed, "A dirty city was good because it meant that people had work. We always considered it gold dust, not coal dust. That's what made America run."

In May of 1936, Fortune magazine reported, "Think of the Pennsylvania Railroad as a nation at war. The men who move these trains are soldiers on duty, day and night."

And the far-reaching value of the railroad's track network, which ultimately spread throughout the northeast like a spider's web, was captured by this compact gem: "Travel is the nation's university."

There was no more appropriate name for a railroad than that which reflected the very state it conquered and connected with the rest of the country.

The museum's third floor exhibits, which offer a children's focus, include "Railroaders as American Heroes," "The World's Fair," "How to Run a Railroad," "A Report to the Shareholders," "The Test Labs," and "The End of an Era."

Outside, the museum invites the visitor to "stand at the center of what was once the greatest railroad shop complex in the world-the Altoona Works of the Pennsylvania Railroad." Established in 1850, along with the town, the shops eventually sprouted across 218 acres and occupied 122 buildings. Containing 88 acres under roof, they held 4,500 machine tools and 94 overhead cranes. Four distinct groups of buildings emerged.

The shops met the Pennsylvania Railroad's ever-growing need to build, test, repair, and rebuild a vast fleet. In the eight-decade period from 1866 to 1946, some 6,873 steam, diesel-electric, and electric locomotives were produced here, along with thousands of standard--and the world's first all-steel--cars, of which 16,415 for freight alone emerged from its doors between 1921 and 1940.

Today, you can inspect several types of Pennsylvania Railroad cars, inclusive of a Class N5 cabin car/caboose (number 477577), a Class X29L steel boxcar (number 2136), an express refrigerator car (number 2561), and a Class D78F dining car (number 4468). At 81 feet in length, this "Altoona-built restaurant on wheels" accommodated 36 at formally set tables, but a later reconfiguration reduced this number to 32, along with another ten seated in a lounge section. In 1941, the Pennsylvania Railroad served 3.9 million meals.

Horseshoe Curve National Historic Landmark:

An innovative engineering approach to conquering the Allegheny Mountains and thus provide a trans-Pennsylvania, continuous-track, east-west rail link between Philadelphia and Pittsburgh, the Horseshoe Curve replaced the inclined-plane hurdle employed by the Allegheny Portage Railroad. Located 5.9 miles from the Railroaders Memorial Museum, it is included in its admission price.

With its increasing popularity as a train-viewing area, Kattanning Point, site of the curve, was developed into a telegraph and sightseeing station in 1855, while a reservoir, built in the middle of it, provided water to the ever-growing city of Altoona.

Demand for rail transport, generated by the equally growing country's need for factory-produced commodities, soon necessitated increased train frequencies, which, in tun, required additional track to accommodate. The Horseshoe Curve, opening with a single line, was quadrupled by the very end of the 19th century, receiving a second track in 1898, a third in 1899, and a fourth in 1900, the latter two of which could only be laid after additional clearance was provided with removal of part of the rock face--all the while accomplished while trains continued to ply the inside of the curve.

Accessed for the first time by a macadam road in 1932, Kattanning Point sprouted a small stone guest lodge at its base eight years later, but it was relegated to a gift shop and visitor center, since that very road was symbolic of what had gradually gnawed away at the track's original purpose. This actual station was subsequently demolished.

By 1957, operation of the park was transferred from the Pennsylvania Railroad to the city of Altoona, and a decade later, Horseshoe Curve was designated a National Historic Landmark.

The semi-circular curve-an industrial link to the west, a topographical triumph, and a catalyst to growth-represents, in essence, an act of perfection, designed by and for the railroad which gave birth to the very town where its locomotives and rail cars were manufactured so that its Horseshoe Curve could connect it with the rest of the country-a single need, sparking multiple byproducts, to serve each other, none of which could have been possible without the other, in an ultimate earthly expression of "creation."

Two plaques attest to these facts. The first, reflecting its status as a National Historic Civil Engineering Landmark, states, "Horseshoe Curve was designed and built under the direction of Pennsylvania Railroad Chief Engineer, and later company president, J. Edgar Thomson. When it opened, (it) was 366 meters across, 1,310 meters long, and had a 1.8-percent grade."

The second states, "Horseshoe Curve has been placed on the National Register of Historic Railroad Landmarks-1854-2004. First railroad to cross the Allegheny Mountains between Harrisburg and Pittsburgh with a maximum grade of 1.87 percent, was engineered by J. Edgar Thomson 150 years ago."

The museum, across from the gift shop, features exhibits entitled "Building the Curve," "Maintenance," and the "Changing Face of the Curve," as well as an area relief map and a small video room where the film "Birth of the Curve" can be viewed, if it was missed at the Railroaders Memorial Museum. It is also the departure point of the 12-passenger funicular, which ascends to the summit of the ridge and the Horseshoe Curve viewing area. Alternatively, the area can be reached by climbing the 194 steps.

A picnic table-dotted park, whose centerpiece is Pennsylvania Railroad diesel locomotive number 7048, enables the visitor to view the frequent trains rounding the three tracks which currently comprise the Horseshoe Curve in front of him or the Kattanning Reservoir behind, which appears like a blue gem shimmering amidst the verdant hills. A train-viewing schedule, available in the Visitor Center's gift shop, lists frequencies, approximate passing times, and passenger- or freight-comprised operations, and is augmented by the loud speaker-broadcast transmissions from the actual trains. Dual-locomotive-pulled Norfolk Southern freight trains, emitting protesting screeches as they round the massive curve on the furthest, shale rock-hugging track from the viewer, are common sights.

A plaque lists the curve as being 2,375 feet long and having a nine-degree, 15-minute curve, a 220-degree central angle, a 1,594-foot east end elevation, and a 91-foot-per-mile grade.

A board, positioned in front of the track and entitled "Over the Hill," describes "how railroads surmounted the spine of the Alleghenies between Altoona and Johnstown."

The state-owned Allegheny Portage Railroad, of course, was the first to do so, its eastern terminus located just west of Hollidaysburg and its "first of ten," so designated because it was the first of its ten inclined planes. Duncansville served as the original connecting point between it and the Pennsylvania Railroad, whose initial mainline had been routed through Altoona until the Horseshoe Curve opened in 1854.

Concurrent with its design had been the building of the continuous-track New Portage Railroad, which eliminated the awkward inclined-plane method of travel. Purchasing it in 1857, the Pennsylvania Railroad failed to use it until 1904, when increased freight transport demand necessitated a reliever route, but abandoned it a second time in 1981.

Area tracks had also been used by the S. E. Baker Railroad and, later, by the Glen White Coal and Lumber Company.

Today, the Pennsylvania Railroad's mainline, originating in New York and routed through Philadelphia and Harrisburg, arcs through the Horseshoe Curve before negotiating numerous, but lesser ones, including the McGinleys, McCanns, AG, Greenough, Brandimarte, Allegrippus, Cold, Bennington, and Salpino curves. Continuing through the Allegheny and New Portage tunnels, it proceeds to Pittsburgh and the west-the goal envisioned more than a century and a half ago.

Thursday, May 9, 2013

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One of my goals as a Doctor is to help you live a happy, healthy life as you overcome the falsehoods of the body fat loss conspiracy that is meandering around every television set, fitness center, and exercise magazine in the country. Be prepared.

This program dramatically sets apart the truth from the quick fix. It's the nuts, bolts and tools required for proper nutrition, fat loss and overall health. If you think this booklet will only require a quick glance, you may be disappointed. Take the time to read and study this eBook page by page.

Take time to master each step. Follow the simplicity of this plan. Add a touch of common sense. You will be amazed with the results! There are no miracles, no secret codes, and no magical exercises. These steps are timeless. Use them throughout your life, regardless of what level of health you desire to attain. Stay toned, sculpted and say goodbye to unwanted body fat forever! Let's look at step 1.

Step 1
We must start with this to remove the biggest fallacy of fat & weight loss; spot reducing. This is to remind you that the only way you can "spot" reduce fat off your body is with a surgical procedure!

You cannot burn fat directly by weight training or resistance training. You have a better chance of washing your car and then miraculously finding that your house is clean also.

Body fat burns systematically, from everywhere at once. Generally, this process starts when you lower your calories or increase your activity level. Some are still doing hundreds of sit ups, waist bends, and leg lifts thinking these areas will tighten up because of the constant burning.

I sympathize for people when they tell me, "I'm really trying to trim up this waist, I'm doing a hundred million sit ups a day". Or the famous girl from a popular TV show when she responded to a question some talk show host asked her. He wanted to know her secret to a great stomach. "Oh, I do a hundred sit-ups a day!" she responded. Get a clue!

Please remember, weights build and maintain muscle, and diet and cardio burns fat. When you do a weight training exercise and feel a burn in a certain muscle group, what your feeling is the muscle burning not the fat burning. If you want to lose the soft stuff around your waist or thighs and you do waist or thigh exercises, you're not burning fat- you're building muscle.

This goes for all areas of the body. Some of the popular ways people try this type of magic are doing butt exercises to make the butt smaller (wrong)! Doing arm exercises to lose the fat in the back of the arm (never)! Doing inner thigh movements to get rid of the soft spots on the inside of the leg (impossible)!

You have a much better chance of building those areas bigger than you do of making them smaller. If you want to lose fat, remember it burns systematically off your body. This requires a change of lifestyle, particularly in your eating habits and activity level.

Step 2

Before you even think of starting a fat loss program you must recognize and identify exactly what you want from it first. Properly identifying and recognizing what you want will make all the difference in the world!

This story explains it all. There was a man, let's call him "John", who been trying to lose weight but it never worked. He was 5'6, 265 lbs. and only 31yrs old. Let's just say that the weight wasn't all muscle (to say the least). I asked him what type of workouts he had done.

He had tried everything. Fad diets, workout tapes, home programs, treadmills, miracle diets, meat grinders, toothpicks under the fingernails, nothing worked! One thing he never tried was "consistency"! He hadn't done any weight loss program for more than 4 wks. He didn't know why he lost motivation immediately shortly after he started each one. Someone once asked him if he had properly identified his major health & wellness goal.

He explained that he wanted to lose about 100 lbs. As quickly as he was explaining his goal, his key obstacle was evident. "Have you ever heard the old adage about goal setting?" He was asked. "The one about looking at the top of the big mountain before climbing up?"

It can be kind of intimidating. John was encouraged to change his general 100lb. goal to something smaller such as 1 lb. of fat loss per week. It's not as overwhelming, allowing him to focus on a smaller 1 pound rather than large intimidating 100 pound goal. He agreed.

He decided to pursue that one pound per week goal. 3 months later John had a changed attitude. He also looked as if he had lost a significant amount of weight. He explained that according to the scale he is 5 pounds lighter than he was 3 months ago.

However, according to his body fat percentage, his clothes size, and the favorable reaction he gets from people when they see his change, he actually benefited much more. He removed 12lbs. of body fat and He gained 7 lbs of muscle.

If you're asking yourself how he achieved more results in three months than he did in three years, the answer is this: he completely identified what he wanted in small believable parts. In order to be successful at burning fat and feeling your best, you must recognize exactly what you want and break it into small parts.

Also, if John had that "visible" goal when he first started (three years prior), he would not have given up as quickly. You can reach any goal you set if you break it down into small parts. After that, write it down and read it daily. Write down exactly how much fat you want to lose, exactly what you want look like and how you want to feel.

What's your number one goal? Take some time right now and identify what you want and then break it into small parts. If you skip this crucial step you can expect to resemble John during his first three years. An unfocused goal setter. He knew where he wanted to go. However his goal wasn't completely identified so he didn't know how to get there.

Do it now, recognize it, break it down, then write it down and read it often.

Step 3

Without this action step, your expectations for results may get unfocused. It reminds you to use your common sense when thinking of losing fat and weight loss. It has to do with the difference between muscle and fat. It keeps you correctly focused. I make this point first because 9 out of 10 people that start a weight loss goal start because of a desire to reduce size.

Think of a pound of fat which has a caloric consistency of 3500 calories.

If you took one pound of fat and put it in front of you it would equal a grapefruit in size. If you take a pound of muscle which has a caloric consistency of 600 calories and put it in front of you it would equal an orange in size. Looking at both you'll find that they are both the same weight but one pound of fat is bigger and takes up a lot more room.

If you lose 10 grapefruits off your body, and gain ten oranges, and they both individually weigh one pound, you would be the same weight but a lot smaller afterward. Because of this size difference you may see your clothes get bigger on you, your inches go down, and people telling you that it looks like you lost weight.

However, if you get on the scale you may stay the same weight and appear to be a lot smaller. This happens when you do a regular exercise program or increase activity because you always initially build muscle. Usually 2-4 pounds for a woman, and 5-10 pounds for a man. This can happen within the first few months.

When measuring your results by the scale, you may be heavier or the same weight. This is because you will build muscle faster than you will lose fat. But after your muscle building slows down, after the initial growth period (1-3mo's), you can count on seeing fat consistently peeling off your body. You can lose 1-2 pounds of fat a week. Imagine losing a pound of fat every week!

That's 52 pounds in one year (imagine 52 grapefruits off your body). So remember to use to use common sense when thinking of fat loss: don't just think of weight loss.

Step 4

Most fat-loss failures could be avoided if people will just absorb this next step. This helps you to remember that by doing resistance training (or weight training) you can prevent committing "exercise suicide". "I'm going to lose weight first then I'll tone up". Or, "I don't want to do resistance training now, I'm waiting until after I lose the weight."

My bones quiver when someone says those phrases within listening range. It's committing exercise suicide on the installment plan. I'm going to explain to you how this happens. I'm also going to show you how to prevent this semi-catastrophe.

First let's look at the annoying habit of going on a diet or reducing your calories significantly without resistance or weight training. I call this the "I want to lose weight first then tone up" disease. The reason this fallacy started in the first place is because if you think about it, it appears to make sense.

Our bodies are programmed to prevent starvation. Imagine your body has 3 separate sources for food: muscle (protein), fat and carbohydrates. Fat contains 9 calories per one gram and muscle and carbs contain 4 calories per one gram.

Fat is more valuable to your body because it has more calorie burning power in case of starvation. It has nine calories as opposed to four. This means that in case of starvation one gram of fat would last longer for food supply than one gram of muscle (protein) or carbohydrate.

Fat would have a longer calorie burning period since it has 9 calories per gram and muscle and carbohydrates have only 4 calories per gram. Imagine you needed money and someone asked you " Do you want 4 dollars or 9 dollars?" You would undeniably pick the nine. The 9 dollars would last you longer and provide more usefulness.

Same with your body. It would rather have the 9 calories from fat rather than only 4 calories from carbs or muscle (protein) because 9 calories provides more use (more valuable). When you diet, your body burns more calories and at the same time consumes less calories.

This gets your body nervous because it thinks it's getting ready to starve. So what does it do? It says, "Since I'm starting to starve with this diet, I better prepare and hold on to my most valuable form of food, fat. Instead of using fat for energy, like you want it to do, it has to hold on to fat (retain it) because of starvation alert.

There is a way to prevent all this! Incorporate resistance training or weight training activity into your dieting plan. Resistance training builds and tones muscles. When you resistance train and tone muscle you send a message to your body that tells it that it is not starving, it's growing! It tells your body that it's okay to go ahead and burn fat for energy.

You're preventing the starvation process because you're adding and toning muscle through resistance training. When you resistance train you build and tone your muscles. This signals your body that it's growing and healthy, not starving and dieting. By resistance training you speed up the metabolism.

As I just said, when you weight train you speed your metabolism and you really help out the fat burning process. Here's why. Muscle to your body is like an engine to a car. The bigger your engine the faster it goes! If you went out and added an extra cylinder to your car's engine it would be faster.

When you build muscle it speeds up your metabolism and is like adding an extra cylinder to your body. As an extra cylinder in your car's engine would make it faster. An extra cylinder in your body makes your metabolism go faster too.

Approximately 50 extra calories a day are burned when you weight train. These 50 calories a day may not seem like much, but over 7 days that's 350 calories. After 10 weeks that equals 3500 calories. That happens to be the caloric consistency of one pound of fat! So when you weight train you get a bonus fat loss.

Fat (the size of one grapefruit) will systematically burn off your body every 10 weeks just for adding one pound of new muscle. Dieting without resistance training isn't the only way you can be considered suicidal in exercise.

There's another way too. I've been watching exercisers do this for years. Not only do they slowly commit exercise suicide by doing this, they also cause zero results from their exercise routine altogether. It's when an exerciser walks into the chiropractic office, the gym, the fitness center or their own exercise facility and they start doing a cardio exercise before they weight train.

They do a full cardio session then start pumping the machines or free weights. I'm not talking about a warm up. A five to ten minute cardio warm up is okay. I'm talking about a 20-60 minute cardio session. The cardio session could be walking, running, jogging, biking, aerobics, treadmill, or even a walk around the park.

This is wrong! Remember we were talking about your body having three separate food sources, fat, muscle, and carbs? Well, it loves to use the carbs first. When you do a full cardio session before your weight training routine you use mostly all the carbohydrates your body has available. When you weight train right after, your body searches for an energy source to use while weight training but can't find one. It wants to use carbs but you just spent them on the cardio.

It can't use fat because fat requires oxygen to be burned. (When you weight train you contract your muscles. Veins and arteries that deliver fat burning oxygen to your muscle get constricted. When this happens they are unable to deliver oxygen for fat burning purposes.)

Your body is then forced to look for an alternate form of energy to support this weight training. It looks for carbs but they are all gone. It tries to use fat but the veins and arteries are being squeezed and constricted. Your body has no choice but to use "itself" for energy and feed off of your own muscle mass.

The result: you become a smaller version of yourself with the same consistency, i.e., exercise suicide on the installment plan. Do resistance training first!

When you do resistance training first, you put your body in a win-win situation. Your body wins because it gets to do what it wants to do. It uses carbohydrates for energy first. Your body also wins because it gets to use carbs during resistance training (like it's supposed to) rather than using its own muscle mass.

Make sure you do cardio session after you get done with resistance training. Most of your carbs will be burned, and as long as you don't get out of breath and deplete your oxygen supply, after a few minutes your body will be using fat for energy.

The point is your body can only use muscle or carbohydrates during resistance training. It can't use fat directly. If you deplete your carbs before you start resistance training with cardio, you leave it no choice but to use muscle. Here's a quick hint for you when doing cardio session after weight training.

Always go at a pace where you can carry on a conversation without having to huff or puff to catch your breath. This will guarantee enough oxygen supply for fat burning. By doing this action step you will be an alive, toned, sculpted, and an enthusiastic exerciser!

Step 5

You must remember to always have a steady income of fat in your diet in order to lose fat off your body. Incorporating fat in your diet is like having money in the bank.

If you have some money in the bank, and you have a steady income coming in regularly, you don't mind spending some of that money in the bank. BUT, when you have money in the bank, but no steady income, what do you do with that money in the bank? You hold onto it and use it sparingly.

This is precisely how your body thinks. If your body sees that you don't have any fat intake, it gets nervous and thinks your starving. It will not release body fat for energy. The message is to always consume 15% of your diet from fat. This is where a good supplement program can really help.

Also, don't be afraid to eat something you really love at least once weekly. Make sure you pick a day and time and stick to it. "Marty", is someone who loves this concept, but don't be like him. He really started to see results when he incorporated a cheat meal once a week however, there was a little problem. He kept changing the "cheat day".

Originally his day was Sunday. One Wednesday, he was seen eating in a pizza place at a local shopping center. When he was approached he said," Oh hi, I didn't tell you, I changed my day to Wednesday now, its not Sunday anymore." When asked when he had decided to make the change he said, "Just recently, when I walked by this pizza place!".

A couple of days of cheating will never hurt anyone that bad but too much inconsistency and flexibility definitely will. Include a good percentage of fat in your diet and eat a desert or something you really enjoy one or two times a week. As I mentioned before, there are well balanced nutritional supplements that can also give you this balance.

Step 6

Write down everything you eat for three days. Do this on three days that you're not pigging out. Do it on three average days of eating in your life. Write down every piece of food or drink that goes into your mouth.

If you sporadically try this action step, your attempt at any specific fat loss goal will certainly fail. You must, like everything else, be consistent for it to work. Losing weight, gaining weight or maintaining weight is simple when this formula is adhered to. Here's what you do.

Get a little note pad and take it with you everywhere you go. Start writing down everything you eat, every morsel of food or drink that enters your mouth for three consecutive days. After three days get a little two dollar calorie book from the supermarket and add up your calories. Just the calories. This gives you a great idea of how many calories it takes your body to operate every day. To maintain your present weight.

Let me repeat. Write down everything you eat or drink for three consecutive days. After the three days add up the caloric content of everything. Now, after you have done all of the above divide the total.

This is the magic number. This number indicates the calories it takes your body to operate on a daily basis and to maintain your current weight. By choosing from the 4 food groups or following a nutritional program from your doctor, you're ready to start developing your eating plan. You can now effectively lose weight, gain weight or maintain weight.

You must have the discipline to write everything down for three days or you will not formulate a proper eating plan.

Step 7

In order to lose body fat, keep your energy levels high, and keep your thinking capacity normal, you must follow this next action step. This will help you remember that you must have the proper serving of each food group included in your eating plan. Or, follow a plan by your doctor that contains the proper nutritional supplements that can provide the same.

It's all quite easy to do. To start, follow the Recommended Daily Allowances (from the US government). Don't be concerned, in this case, the government is right on the money with there recommendations.

Don't complicate it by thinking you're different. Your goal in eating should be to get the proper servings from the RDA and the four food groups. This is regardless of what your goals are. The RDA for adults is 2 servings of meat or high protein, 2 servings of milk and dairy, 4 servings of fruits or vegetables, and 4 servings of cereal and grains.

A serving of meat is about a four ounce piece of any type of meat. The serving size for vegetables, fruit, cereal and grains is one cup. You can get a list of the foods in each book free off the Internet or by requesting it from the federal government directly. Eat a minimum of four small meals each day consisting of these groups,no questions asked!

They will keep your metabolism going, your energy level high, and your functioning capacity primed. If you feel you have a very slow metabolism, you can increase your meals to 5 or 6. These are not 7 course meals I'm referring to. They are 1-3 regular meals and maybe 2-3 healthy snacks.

So when you go grocery shopping keep a list of the food groups. Let your shopping revolve around them. Change your eating habits if they do not match the RDA. You will be thankful when you're feeling great, looking great and staying healthy.

Step 8

This step is simply meant to inform you that 60% of your eating plan may consist of carbohydrates (carbs). Never do a zero carb or even a low carb eating plan.

Unless you enjoy feeling weak, looking scary, becoming moody, and appearing stringy. If you like those things cut way back on your carbs and warn those who see you on a regular basis. The people who do this type of eating are usually the ones really determined to lose weight.

This does nothing but drop water weight. (You see a weight loss from water loss-this is not good). Your body is 70% water. Every gram of carbohydrate in your body attaches to 3 molecules of water. When you eat low or zero carbs, the water leaves the body due to the lack of carbs present.

When this happens, your body panics because it thinks it is starving. Then you know what happens...it will not release any body fat. You then leave it no choice but to burn muscle for your everyday energy.

You have then lost water and muscle, not fat. You'll feel as productive as a car driving down the highway with flat tires. When you eat high carbohydrates (high meaning in proportion to your eating plan) you feel energized, clear headed, and able to endure a workout properly.

Eat carbohydrates! Remember that rice, pasta, potatoes, bread, cereals, fruits, veggies and the like are the preferred carbohydrate fuel for the human body. They are the main energy source. This is one of the reasons why the fruit, veggie, bread, and cereal group requires 4 servings in each category.

Unlike the meat and protein group which requires two.

Step 9

This step is the logic behind losing fat. This reminds you that you must initially subtract calories from your caloric maintenance level to lose fat. You formulated your maintenance level when you did Step 6 and wrote down all your food intake for three days. Subtract calories from the magic number of calories determined from Step 6.

This will put your body in a caloric deficiency and ready to lose fat. How many calories per day do you need to subtract from that number to lose fat and create a caloric deficiency? A realistic goal of fat loss is one pound per week. One pound of fat consists of 3500calories.

Divide the 7 days of the week by 3500 calories which equals 500 calories. Subtract this amount of calories from your original caloric maintenance level and you'll lose one pound of fat a week (provided you are following the other steps).

Let's say the number of calories it takes to maintain your weight was originally 2000 calories a day. You would then formulate an eating plan to fit in 1500 calories a day. Again, first find out how many calories it takes you to maintain your current weight by doing Step 6.

After that, subtract 500 calories from the overall caloric intake number then arrange the content of your food to fit RDA standards and the 4 food groups. You will now start to lose weight and fat. After you hit a plateau, gradually and slightly continue to decrease your calories every few weeks.

Once you get as low as 1200 calories a day its time to stop decreasing your calories. Anything lower than 1200 calories is a nutritional risk for you. This leads to step 10.

Step 10

If your calories get to 1200 and you still want to lose more fat, do this next action step. It's actually two action steps in one: Add activity and increase your meal frequency. Let's look at the adding activity first.

Adding activity will decrease your calories in addition to lowering them from food intake. You can do this by walking, doing the stationary bike, maybe a light jog or maybe adding some sports to your agenda. Whatever you do remember every 30 minutes of light to moderate activity burns about 300 calories.

This is a great way to lose weight if you don't like to decrease calories and you like to eat. The next part of this action step is to increase your meal frequency. Eating many mini meals throughout the day will keep your metabolism high and your body burning fat throughout the day. (Don't confuse mini meals with Happy Meals, these are mini meals.) The best way to do this is to pre-plan your meals ahead of time.

The minimum you should eat for fat loss is around 3-4 meals a day. If you really want to be a fat burning machine then increase to 5-6 small meals a day. For instance you may eat some oatmeal for breakfast, then chicken, rice and veggies for lunch. A piece of fruit a couple of hrs. after that.

Another piece of fruit, a meal replacement shake, or some yogurt 2 hours later. For dinner some beef, potatoes and salad. Maybe a tuna, chicken, or plain salad a few hrs. before bed. This is the best way to lose the fat pounds.

Especially if you have a slow metabolism and you enjoy eating like me. I love food, so I eat many mini meals throughout the day. I stay satisfied and am less likely to binge when I see my favorite junk food around.

Basically, the gist of this is if you want to lose fat or weight you must burn more calories than you consume daily.

Review

STEP 1: Realize that you can not spot reduce fat. It burns systematically.
STEP 2: Properly recognize and identify your goal, then break it down into small parts.
STEP 3: Use common sense and expect fat loss not just weight loss.
STEP 4: Do resistance training regularly to avoid exercise suicide (losing muscle).
STEP 5: Incorporate fat into your diet and never remove fat totally from your eating plan.
STEP 6: Write down 3 days of food intake to discover your caloric maintenance level.
STEP 7: Follow the RDA to create the proper eating plan and food variety.
STEP 8: Never eliminate carbohydrates from your eating plan!
STEP 9: Calorie reduction is the initial physiological step to trigger fat loss.
STEP 10: Do calorie burning activities and eat frequent meals to enhance fat burning.

Monday, May 6, 2013

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Friday, May 3, 2013

Expat Existence in Sri Lanka, Colombo

I lately visited the great island of Sri Lanka, and located a rustic filled with surprises.

Sri Lanka can be found just south asia, within the Indian Sea. Once referred to as Dominium of Ceylon and frequently known to because the tea country, tea farms abundantly thrive over the island, with spice gardens, blueberry and coconut palms growing at random to produce a jungle of natural assets.

People, creatures and transport appear to co-exist alongside without any bitterness towards one another. Dogs question aimlessly across or bask under the sun beside streets, cows and goat's roam around everywhere, even around the beaches (that we found rather amusing) and individuals abound, whether walking, cycling, utilizing a tuc-tuc, motorbike with 5 astride, inside a taxi, bus, vehicle or truck, each occupies an area from the much less wide road. But co-exist they are doing, there's no anger at being stuck behind a truck, basically a brief hooting from the horn to state I'm here and also pass, pleasantness develops and also the expression and sounds are of friendliness, within a nation that sorely needs help at redeveloping itself because the tsunami. Individuals are poor but happiness is everywhere.... Not only for that child around the stylish or even the person in their side, however for expats and vacationers too.

Vacationers fluctuate for the resorts plus some chance areas slightly outdoors of those areas, to get a quieter less bothered holiday. Small pockets of expats are available, dotted from coast to coast. Whenever you encounter these folks and talk about existence around the island, there's very little to complain about. Yes, sometimes water will get switched off or even the electricity, yes the web isn't as fast because they wish it to be. Is not that how many people feel in developed nations anyway: The faster it will get the faster we would like it. Within this little bit of paradise, expats aren't very worried that it requires longer to complete things here, the folks are ready to wait, much less rash to maneuver forward too rapidly. There is lots of talk and worry about the elections and safety inside the country and you will find still road blockades and police / military personnel with guns wandering around keeping peace if required. However, with 70% of people being Buddhists, the life-style is peaceful and existence simplistic.

From an expat perspective, I possibly could not fault the life-style. As stated above, yes you will find definite things missing, situations are reduced, it requires a great four to six hrs to obtain from Colombo to Galle together with to anywhere about 200km's apart. I am unable to state that the streets are specifically in good shape, however in the ten days which i visited, I didn't see one accident. Struggles could include the possible lack of getting in one area of the island to a different rapidly, the possible lack of fast web connection, possibly a persons waste / refuse, which enables for that increase of flies, the grime that is left to lie around and finally the possible lack of funds to rebuild the nation as to the it had been prior to the Tsunami.

With that said, I must look whatsoever the great stuff that you discover there, the good thing about natural assets, the way the excellent and expats are attempting to rebuild the nation, beaches, game parks and mountain tops. This really is a classic beautiful place in the world.

Expat Living costs summary

The currency in Sri Lanka may be the Sri Lankan Rupee LKR

The Exchange rate as at 15 The month of january 2010 was = 114.217 Rupees

I will break the Living costs lower based on a few of the basket products:

Alcohol and Tobacco: Alcohol at Bar, Beer, Cigarettes, In your area Created Spirit, Whiskey, Wine

Cigarettes (20s) - .14 to

Domestic Beer(500ml) - .50

Imported Beer (330ml) - .80

Wine in a bar - a glass

Wine in a shop - (750ml bottle)

Hotels often boost the prices of alcohol because it is the main one way that they'll earn profits. You will find many small hotels and restaurants which produce a edge against your competitors to where one can stay.

Clothing: Office Attire, Casual Clothing, Children's Clothing and shoes, Jackets and hats, Evening Put on, Shoe Repairs, Under garments

Casual Lengthy Sleeved Shirt (Males) -

Casual Lengthy Sleeved Pants (Males) -

Shorts (Males) -

T-Shirt (Males) -

Casual Blouse (Women) -

Casual Skirt (Women) -

Children's Jeans (Boys) -

Children's Jeans (Women) - .50

Children's Shirt(Boys) -

Children's Shirt(Women) -

Clothing is very cheap, in Colombo an individual can get the majority of the title top quality clothing at fairly inexpensive price points in Factory shops.

Communication: Home Telephone Rental and Call Charges, Web Connection and repair provider costs, Mobile / Mobile Phone Contract and Calls

Monthly phone rental - .36

Telephone call rate - $.05 for any local call

Internet line connection fee - 4 (buy all equipment with installation)

Isp fee - (1 geg free after that)

Monthly mobile contract fee - .18 (for that year)

Mobile / cellular call rate - 90% of phones are prepaid,

Cell Phone 100 Minutes Call -

- $.012 - $.05 sms peak occasions

Because of numerous excellent working overseas to transmit money home, the communication cost is very low and you will find frequently deals or cost-free is active in the actual call.

Education: Creche / Pre-School Costs, Senior High School / College Costs, Primary School Costs, Tertiary Study Costs

Annual Creche fee - .36 monthly

Annual Primary school fee - 0 - 6 monthly

Annual Senior High School fee - 0 - 6 monthly

Annual first Year Tertiary / College fee - 0 to 6 monthly (determined by which

private school they're going to)

Private schooling is easily the most costly around the island for expat children to go to, nevertheless the rates compared to other nations are reasonable. Expats which i discovered spoke highly from the education system in the united states and were pleased with the non-public education their children were receiving.

Furniture and Home appliances: DVD Player, Appliance, Iron, Kettle, Toaster, microwave, Bulbs, Television, Vacuum, Washer

DVD Player -

Fridge / Freezer - 9 (LG / Whirlpool - college guarantee)

Iron - cheap to top of the line

Kettle - cheap to top of the line

Microwave - 1

TV 21 inch - 4 (two year guarantee)

Washer LG - 0

Discount rates could be discussed with stores on all products

Groceries bought inside a supermarket: Baby Consumables, Baked Goods, Baking, Canned Meals, Cheese, Cleaning Items, Dairy, Fruits, Fresh Veggies, Fruit Drinks, Frozen, Meat, Oil & Vinegars, Commercial Dog Food, Pre-Prepared Foods, Sauces, Sea food, Snacks, Sodas, Spices or herbs & Herbal treatments

Powdered baby formula (400g) -

Plain biscuits (100g) - $.20

Loaf whitened bread (200g) - $.70

Cake Flour (1kg) - .80

Baked Beans (415g) - .92

Tuna (185g) - .75

Cheese: Cheddar (250g) - .63

Crisps: Pringles (139g) - .50

Autowash clothing powder (750g) - .57

Dishwash liquid (500g) - $.87

Clothing Softener (2l) - .40

Whole Wheat Toast (250g) - .45

Butter (227g) - .18

Milk (1l) - .40

Eggs (12) - .80

Orange Juice (1l) - .80

Frozen Mixed Veggies (1kg) - .20

Oil (1l) - .22

Essential olive oil (500ml) - .28

Can of cola (355ml) - .00

Local Fizzy Soda (1l) - .30

Local Natural Standard Water (5l) - .08

Tea Bags (200g) - .85

Instant Coffee (100g) - .75

Local Ground Coffee (200g) - .66

Salt (400g) - $.26

Pepper (400g) - $.35

Prices were acquired from local supermarkets, you will find no large shops to look in.

Health care: Doctor Consultation rates, Hospital Private Ward Daily, Rate, Non-Prescription Drugs, Private Health Care Insurance / Medical Aid Contributions

GP Private rate visit with meds - .50

Hospital Private ward rates - each day

Dentistry - Tooth extraction - .35

Most expats use Bupa or even the Sri Lankan Equivalent

Household: House / Flat Mortgage, House / Flat Rental, Household Electricity Consumption, Household Gas / Fuel Consumption, Household Water Consumption, Local Property Rates / Taxes / Levies

Rent 2 mattress Apartment City Center - 0

Rent 2 mattress Apartment outdoors of City Center - 0

Electricity, Gas, Water, Garbage per - to monthly to have an average

household, this really is costly when taking household

ac into consideration

Gas / Fuel - 12 ½ kg bottle -

Local property Rates - eight to tenPercent of worth of property

Expats cannot purchase a property directly, this needs to be achieved using a Lawyer who is the owner of the home. Mortgage for local people is 4/5%. This is when most expats discover the costs slip in, running the air conditioning units is very costly along with the price of water.

Miscellaneous: Domestic Help, Dry Cleaning, Linen, Office Supplies Online, Magazines and newspapers, Postage Stamps

Domestic Rates - full-time per person - average

1 Black printing device cartridge -

1 Color printing device cartridge -

500 sheets printer paper - .23

Local Daily Newspaper - $.17

Worldwide Daily Newspaper - $.45

Worldwide Magazine -

Worldwide Airmail Stamps - $.22

Domestic Stamps - $.12

Domestic assistance is cheap and many employees either survive the home or near by. Office supplies online are reasonable, with CD's and DVD's freely available in the pub where most local people purchase them.

Personal Care: Cosmetics, Hair care, Moisturizer / Sun Screen Lotion, Diapers, Discomfort Relief Pills, Toilet Tissue, Tooth paste, Cleaning soap / Shampoo / Conditioner

Body product (400ml) Vaseline Intensive vehicle - .53

Toilet tissue 1 ply per roll - $.50

Tooth paste (200g) - .92

Shampoo (200ml) - .40

A few of the products that may be bought could be costly, like creams, sunblocks and cosmetic creams. Title brand items would be the most costly.

Entertainment and Culture: Books, Camera Film, Cinema Ticket, DVD and CD's, Sports goods, Theatre Ticket

Books paper back -

Cinema ticket - $.50

DVD / Compact disc Imported -

Cricket ticket - $.50 to

Theatre Ticket - only in Colombo -

Hard cover books are costly in the united states, but paper back books have an identical cost towards the US and United kingdom. Cinema tickets are cheap because of the supply of cheap DVD replicas which may be bought on street corners. Worldwide cricket tickets will also be stored cheap for that local population.

Restaurants / Foods out / Hotels: Business Dinner, Dinner at Restaurant (non junk food), Hotel Rates, Remove Drinks & Snacks (junk food)

Business Dinner excl Alcohol - per person

Dinner / lunch at local restaurant - per person

McDonalds Large Mac - .10

Hotel Rates 3* - to pppn

Hotel Rates 4* - to 0 pppn

Hotel Rates 5* - 0 pppn upwards

Remove - Can of cola x 1 - $.70

Medium pizza - .50

Hamburger - .00

Coffee - pot x 3 cups - .40

As with most nations just how much you have to pay for any meal relies upon in which you go, the neighborhood restaurants have great local foods, in addition to worldwide flavours, we found a wonderful vegetarian restaurant in Galle, really worth a trip and all sorts of prices were fairly cheap. Some restaurants do make use of the tourist population and serve sub-standard foods. However, most restaurants were good using their portions and diet plans.

Transport: Hire Purchase / Lease of car, Gas / Diesel, Trains And Buses, Service Maintenance, Tyres, Vehicle Insurance, Vehicle Purchase

Hire / Lease vehicle - Sedan Toyota Corolla - .14 each day for 7 days

Hire / Lease vehicle - Toyota RAV4 - .71 each day for 7 days

Gas unleaded per litre - .23

Diesel per litre - $.64

Bus Ticket (one of the ways) - .00

Taxi Ride - per km - $.50

Tuc Tuc - 10 km ride - .00

Train Ticket second class - .57

If you're going to I recommend you apply the local taxis and tuc-tucs, driving could be a mind-pain and uncomfortable experience if you're not accustomed to the neighborhood norms. However, speeds don't review 80km around the bigger streets and overall a secure spot to drive.

The above mentioned detail are the products make up the foundation of the living costs indexes for every basket group within the Xpatulator hand calculators, these cost is then combined with their indexes and forex rates to calculate the living costs in various locations.

For additional info on Sri Lanka find out more at world wide web.xpatulator.com/outdoors.cfm.

Thursday, May 2, 2013

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