How to make seafood white pasta sauce with just flour cows milk butter and onions?

Make a simple seafood white pasta sauce using just flour, cow’s milk, butter, and onions — this forms a basic white sauce (béchamel-style) that pairs nicely with seafood.

Here’s how to do it:

Basic Seafood White Sauce (with just flour, milk, butter, and onions)

✅ Ingredients:

  • 2 tbsp butter
  • 1 small onion (finely chopped)
  • 2 tbsp all-purpose flour
  • 2 cups whole milk (or more for desired consistency)
  • Salt & pepper (optional, but highly recommended)
  • Cooked seafood (shrimp, crab, fish, etc.)

👨‍🍳 Instructions:

  1. Sauté the Onion:
    • In a saucepan over medium heat, melt the butter.
    • Add the chopped onion and sauté until translucent (about 5 minutes). Don’t let it brown — you want it soft and sweet.
  2. Make the Roux:
    • Add the flour to the onions and butter.
    • Stir constantly for 1–2 minutes to cook off the raw flour taste. The mixture should look like a thick paste (this is your roux).
  3. Add the Milk Slowly:
    • Gradually pour in the milk, whisking constantly to avoid lumps.
    • Bring to a simmer and continue stirring until it thickens (about 5–10 minutes).
    • If it gets too thick, add more milk to loosen it.
  4. Season (if available):
    • Add salt and pepper to taste.
    • (Optional) A pinch of garlic powder, paprika, or nutmeg can enhance the flavor if you have any on hand.
  5. Add Seafood:
    • Stir in cooked seafood of your choice. If it’s raw, simmer in the sauce until fully cooked (e.g., shrimp take 3–4 minutes).
    • Let it warm through, then serve over cooked pasta.

🍝 Tip:

This is a basic white sauce — adding cheese, garlic, lemon juice, or herbs like parsley or dill can make it even better, if available. But even with just your listed ingredients, it’s creamy and works beautifully with seafood.

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Best Places to Retire Abroad as a Digital Nomad in 2025

Beachside co-working spaces. Sun-drenched cafes with lightning-fast Wi-Fi. A life free from the tyranny of the alarm clock. This isn’t a fantasy – it’s the reality for a growing number of digital nomads who’ve ditched the traditional retirement path for a life of freedom and flexibility.

Escape the 9-to-5 Grind: The Ultimate Guide to Retiring Abroad as a Digital Nomad in 2025

But where do you even begin? The world is a vast and exciting place, but not every corner offers the perfect blend of affordability, reliable infrastructure, and a thriving digital nomad community. Fear not, intrepid adventurer! We’ve scoured the globe to curate the ultimate list of the best places to retire abroad as a digital nomad in 2025.

This isn’t just another travel brochure. We’ve gone beyond the postcard-perfect beaches to provide you with the nitty-gritty details you need to make an informed decision. Think cost-of-living breakdowns, visa options explored, and insider tips from real-life digital nomads living the dream.

But wait, there’s more! Craving a supportive community to navigate the joys and challenges of this unique lifestyle? Look no further than the exclusive Cheeringup.info Retirement Club. With a one-off lifetime membership subscription, you’ll gain access to a treasure trove of resources, expert advice, and connections with fellow digital nomad retirees.

Ready to trade spreadsheets for sunrises and boardrooms for beaches? Buckle up, because the adventure starts now!

Tips For Best Places to Retire Abroad as a Digital Nomad in 2025

Are you or could you be an older digital nomad semi-retiring abroad from UK? We look at where you could go and how to make it work.

1. Chiang Mai, Thailand: The Digital Nomad Haven

  • Why Chiang Mai? A harmonious blend of ancient temples, vibrant markets, and a thriving digital nomad community.
  • Key Benefits: Affordable cost of living, excellent internet connectivity, abundant co-working spaces and cafes, rich cultural experiences, easy visa options for long-term stays.

2. Lisbon, Portugal: The European Gem

  • Why Lisbon? A charming city with a rich history, beautiful architecture, and a burgeoning tech scene.
  • Key Benefits: Affordable cost of living, excellent internet connectivity, vibrant expat community, beautiful beaches and stunning countryside, easy access to other European destinations.

3. Bali, Indonesia: The Island Paradise

  • Why Bali? A tropical paradise with stunning beaches, lush jungles, and a laid-back atmosphere.
  • Key Benefits: Affordable cost of living, beautiful beaches and natural attractions, strong yoga and wellness scene, abundant co-working spaces and cafes, easy visa options for long-term stays.

4. Medellin, Colombia: The City of Eternal Spring

  • Why Medellin? A vibrant city with a friendly atmosphere, stunning natural beauty, and a growing tech scene.
  • Key Benefits: Affordable cost of living, excellent internet connectivity, vibrant nightlife and cultural scene, beautiful mountains and natural attractions, easy access to other parts of Colombia.

5. Playa del Carmen, Mexico: The Caribbean Coast Gem

  • Why Playa del Carmen? A beautiful beach town with a relaxed atmosphere, stunning beaches, and a strong expat community.
  • Key Benefits: Beautiful beaches and clear turquoise waters, affordable cost of living, strong expat community, abundant co-working spaces and cafes, easy access to other parts of Mexico.

6. Canggu, Bali: The Surfer’s Paradise

  • Why Canggu? A trendy beach town with a laid-back vibe, world-class surf breaks, and a growing digital nomad community.
  • Key Benefits: Beautiful beaches, excellent surf breaks, vibrant nightlife and cultural scene, abundant co-working spaces and cafes, easy access to other parts of Bali.

7. Digital Nomad Visas: Your Passport to Freedom

  • Portugal’s Digital Nomad Visa: A golden ticket for remote workers to live and work in Portugal for up to a year.
  • Estonia’s e-Residency Programme: A unique opportunity to start and run a business online without physically residing in Estonia.
  • Costa Rica’s Remote Worker Visa: A simple and affordable visa for digital nomads to live and work in Costa Rica.

8. Coliving Spaces: Your Home Away From Home

  • Why Coliving? Community and networking opportunities, shared amenities and services, flexible lease terms.
  • Top Coliving Companies: Selina, Outsite, The Commons

9. Digital Nomad Hubs in Europe:

  • Berlin, Germany: A vibrant city with a thriving tech scene and affordable cost of living.
  • Prague, Czech Republic: A beautiful city with a low cost of living and a growing digital nomad community.
  • Budapest, Hungary: A charming city with a rich history, affordable cost of living, and a vibrant nightlife.

10. Digital Nomad Hubs in Asia:

  • Da Nang, Vietnam: A coastal city with beautiful beaches, affordable cost of living, and a growing expat community.
  • Phuket, Thailand: A tropical island with stunning beaches, vibrant nightlife, and a strong digital nomad community.
  • Cebu, Philippines: A popular destination for digital nomads with affordable cost of living, beautiful beaches, and a growing tech scene.

11. Financial Planning for Digital Nomad Retirement

  • Budgeting: Track your income and expenses, create a monthly budget, consider a digital nomad budget app.
  • Savings and Investments: Diversify your investments, consider a high-yield savings account, work with a financial advisor.

12. Healthcare as a Digital Nomad

  • Travel Insurance: Essential for comprehensive health coverage while travelling.
  • Local Health Insurance: Consider purchasing local health insurance in your destination country.
  • Telemedicine: Utilise telemedicine services for remote consultations with healthcare providers.

13. Building a Strong Online Business

  • Niche Down: Focus on a specific niche to attract a targeted audience.
  • Leverage Digital Marketing: Utilise SEO, social media, and email marketing to reach your audience.
  • Build a Strong Brand: Create a strong brand identity and consistent messaging.

14. Embracing the Digital Nomad Lifestyle

  • Mindfulness and Wellness: Prioritise mental and physical health.
  • Community Building: Connect with other digital nomads and local expats.
  • Continuous Learning: Stay updated on industry trends and skill development.

The digital nomad lifestyle offers unparalleled freedom and flexibility. By carefully considering these factors and embracing the opportunities available, you can create a fulfilling and sustainable retirement abroad.

Ready to embark on your digital nomad retirement adventure? Join the Cheeringup.info Retirement Club today and unlock a world of possibilities!

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Note: This article is a comprehensive guide to retiring abroad as a digital nomad in 2025. It is important to conduct thorough research and consider individual circumstances before making any decisions.

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Unlock the Healing Power of 432 Hz Music for a Healthier Lifestyle in the UK

Explain benefits of hertz 432 to my body and lifestyle

The concept of 432 Hz tuning is often discussed in the context of sound healing and music therapy. The idea is that music tuned to 432 Hz has a natural resonance with the human body and the universe, which can lead to various physical and mental benefits.

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432 Hz

Click on play below for a minute of 432 Hz

Here are some potential benefits of 432 Hz tuning:

1. Stress Reduction and Relaxation

  • Music tuned to 432 Hz is believed to have a calming effect on the mind and body. Listening to music at this frequency can help reduce stress, anxiety, and tension, promoting a state of relaxation and inner peace.

2. Enhanced Mental Clarity and Focus

  • The gentle, harmonious vibrations of 432 Hz music can help improve mental clarity and focus. It’s thought that this frequency can clear mental fog and support cognitive function, making it easier to concentrate on tasks.

3. Improved Sleep Quality

  • The calming effects of 432 Hz music can also contribute to better sleep. Listening to music at this frequency before bedtime may help you fall asleep faster and enjoy a deeper, more restful sleep.

4. Balanced Energy and Emotional Well-being

  • 432 Hz is often associated with promoting balance and harmony within the body’s energy systems. It may help stabilize emotions, reduce mood swings, and foster a sense of well-being.

5. Physical Healing and Pain Relief

  • Some proponents of 432 Hz believe that it can aid in physical healing by resonating with the body’s cells and tissues. This frequency is thought to promote natural healing processes and may help reduce pain and inflammation.

6. Connection to Nature

  • 432 Hz is often referred to as the “natural” tuning frequency, as it is said to be in harmony with the vibrations of the universe. Listening to music at this frequency may help you feel more connected to nature and the world around you, fostering a sense of unity and oneness.

7. Spiritual Growth and Awareness

  • For those interested in spiritual practices, 432 Hz music is believed to enhance meditation, mindfulness, and other spiritual activities. It can support deeper meditation experiences and help you achieve a greater sense of spiritual awareness and connection.

Incorporating 432 Hz music into your daily routine—whether during relaxation, meditation, or simply as background music—may help you experience these potential benefits, contributing to a healthier and more balanced lifestyle.

Give some examples of finding 432 hz music online

Finding 432 Hz music online is relatively easy, as many platforms and resources offer this type of music for free or for purchase. Here are some examples:

1. YouTube

  • Search for 432 Hz Music: Simply type “432 Hz music” in the YouTube search bar, and you’ll find a wide variety of playlists and individual tracks. Popular genres include meditation music, relaxation tracks, and classical music tuned to 432 Hz.
  • Examples:
    • “432 Hz Deep Healing Music” – Tracks designed for relaxation and healing.
    • “8 Hours of 432 Hz Relaxing Sleep Music” – Long playlists ideal for sleep.

2. Spotify

  • Search for Playlists: On Spotify, you can search for “432 Hz” and find curated playlists specifically featuring music tuned to this frequency.
  • Examples:
    • “432 Hz Healing Frequencies” – A playlist filled with tracks tuned to 432 Hz.
    • “432 Hz Calm & Peaceful Music” – A collection of relaxing tracks for stress relief.

3. Apple Music

  • Explore Albums and Playlists: Search for “432 Hz” in Apple Music to find albums and playlists.
  • Examples:
    • “432 Hz Meditation Music” – An album dedicated to meditation and relaxation.
    • “432 Hz Sound Therapy” – Tracks designed for sound therapy and wellness.

4. SoundCloud

  • Discover Unique Tracks: Many independent artists upload their 432 Hz music on SoundCloud.
  • Examples:
    • “432 Hz Ambient Chillout” – Relaxing electronic music tuned to 432 Hz.
    • “432 Hz Healing Soundscapes” – A collection of soothing soundscapes.

5. Bandcamp

  • Purchase or Stream: Bandcamp allows you to purchase or stream 432 Hz music from various artists.
  • Examples:
    • “432 Hz Music Collection” – Albums specifically tuned to 432 Hz for healing.
    • “432 Hz Meditation Soundtracks” – Music designed for deep meditation.

6. Apps and Websites

  • Specialised Platforms: Apps like “Insight Timer” or websites like “432Hz.com” offer dedicated 432 Hz music resources.
  • Examples:
    • “432Hz.com” – Download or stream 432 Hz music.
    • “Insight Timer” – A meditation app with 432 Hz music for mindfulness practices.

These platforms provide a wide array of 432 Hz music tailored to different preferences and needs, making it easy to incorporate this healing frequency into your daily routine.

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How to Protect Your Wealth from Dangerous Impact of Inflation

Inflation erodes your savings. Learn the worst investments, debunk the cash-king myth, and discover the best strategies to protect your wealth during inflation and recession.

Weathering the Storm: Safeguarding Your Savings from Blighty’s Inflation Bite

Inflation, the stealthy scoundrel, is quietly nicking your quid and shrinking your hard-earned dosh. In today’s unpredictable economic climate, navigating this financial headwind is more crucial than ever. But fear not, my fellow Brit, for with the right dodges, you can shield your wealth from inflation’s gnashing teeth. This comprehensive guide delves into the worst investments during inflation, unmasks the “cash is king” fallacy, and unveils the best investment options to weather both inflation and recession, keeping your pounds safe and sound.

Worst Investments During Inflation: Steer Clear of These Erosion Zones

  1. Cash: While readily accessible, keeping a stash of notes under your mattress is like watching them slowly vanish in the inflation smoke. Cash loses value faster than inflation eats away at its buying power, making it a poor long-term bet.
  2. Long-Term Gilts: These fixed-income bonds offer predictable returns, but these returns are locked in, unlike your rising costs. When inflation outpaces gilt yields, your investment actually loses value over time. So, long-term gilts are particularly vulnerable in high-inflationary environments.
  3. Deflationary Assets: Collectibles like that dusty teapot collection? Artwork gathering cobwebs in the attic? While they might hold sentimental value, in periods of deflation, their actual value can tumble, further eroding your wealth.
  4. High-Interest Savings Accounts: While offering a smidgen more than your average savings account, they rarely outpace inflation. Your money might be earning a few pence, but its spending power is steadily shrinking. Think of it like watching your pint of ale shrinking before your very eyes!

Is Cash King During Inflation? Debunking a Persistent Myth

The “cash is king” mantra during inflation is a bit of a red herring. While convenient for immediate needs, cash is a lousy long-term store of value. Inflation chomps away at its buying power, making it a losing proposition over time. Instead, consider using cash strategically for short-term needs and invest the rest in assets that can potentially outrun inflation, like a sprightly runner in the inflation race.

Best Investments During Inflation and Recession: Building a Portfolio for Blighty’s Bumpy Road

  1. Index-Linked Gilts (ILGs): These clever chaps adjust their value in line with inflation, so your investment grows alongside it, protecting your buying power like a trusty umbrella against the inflationary showers.
  2. Commodities: Think of gold, oil, or even a juicy British banger. Some commodities tend to thrive during inflation as demand rises due to increasing prices. However, like a temperamental dragon, they can be volatile, so careful research and diversification are key.
  3. Bricks and Mortar: Owning a flat in the city or a cosy cottage in the countryside can be a hedge against inflation, as rents and property values typically rise alongside it. However, remember, buying a house isn’t like getting a takeaway curry – it requires significant capital and upkeep costs.
  4. Dividend-Paying Stocks: Choose companies like steady old pubs or reliable water companies with strong financials and a history of paying regular dividends. This can offer a steady stream of income that keeps pace with inflation, like a reliable friend helping you weather the economic storm.
  5. Investment Funds: Think of these like a basket of goodies – diverse index funds provide exposure to a range of stocks, spreading your risk and offering the potential for long-term growth. Look for funds that track inflation-adjusted indices for added protection.

Beyond Investments: Strategies to Supplement Your Financial Defence

  • Negotiate Salary Increases: With inflation biting, make sure your wages keep pace. Regularly chat with your boss about raises to maintain your buying power, like a savvy haggler at a London market.
  • Reduce Debt: High-interest debt becomes even more of a burden during inflation. Prioritise paying it down to lower your financial obligations and free up cash for investments, like clearing the decks for a fresh hand in the financial game.
  • Revisit Your Budget: Inflation can throw your carefully crafted budget out of whack. Regularly review and adjust your spending to accommodate rising costs, like making sure your finances stay nimble despite the economic jig.
  • Seek Professional Advice: Navigating complex financial decisions during inflation can be tricky. Consulting a financial advisor can provide personalised guidance and help you develop a customised plan to protect your wealth, like having a seasoned skipper guide you through stormy seas.

Conclusion: Inflation Proofing Your Future in Blighty

Protecting your wealth from inflation requires a proactive approach. By understanding the worst investments, debunking the “cash is king” myth, and exploring the best investment options, you can build a resilient financial portfolio that can weather even the stormiest economic times. Remember, knowledge, strategic planning, and ongoing adjustments are your allies in this battle against inflation. So, grab your financial umbrella, put on your investing boots, and take control of your finances. By making thoughtful choices and adapting to the economic climate, you can ensure your hard-earned pounds stay safe and sound, ready to weather any inflationary squall and build a prosperous future for yourself, even in Blighty’s unpredictable economic landscape. Remember, financial savvy is your super power – use it wisely to protect your wealth and make inflation tremble in its tracks!

More : For UK readers seeking guidance on protecting their wealth from inflation – join our Lifestyle Improvement Club.

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Tai Chi online classes for beginners

Could your health be improved with a beautiful practice used for centuries to boost lives of practitioners

How to learn Tai Chi online

Can you learn Tai Chi online? Of course you can. Join our live online Tai Chi classes wherever you have good Wi-Fi connection or download our latest Tai Chi class to practice at your leisure.

  • Improve your balance – Why Ignoring Your Balance Could be Harming Your Health
  • Improve your health – mentally and physically.
  • Calm your mind
  • Control your blood pressure
  • Strengthen joints and improve flexibility
  • Not invasive or hard on your body if you stay within your limits.

Just some of the facts this beautiful practice can have on your life to be healthier and fitter.

5-day Tai Chi Class

5-day Tai Chi class for beginners:

DayLesson TopicClass Time
Day 1Introduction to Tai Chi and Warm-up Exercises45 minutes
Day 2Tai Chi Form: Part 160 minutes
Day 3Tai Chi Form: Part 260 minutes
Day 4Tai Chi Form: Part 360 minutes
Day 5Tai Chi Flow and Cool-down Exercises45 minutes

Here’s a brief description of what each day’s class will cover:

Day 1: Introduction to Tai Chi and Warm-up Exercises

  • Introduction to the history and benefits of Tai Chi
  • Basic Tai Chi stance and posture
  • Breathing techniques
  • Warm-up exercises to prepare the body for Tai Chi practice

Day 2: Tai Chi Form: Part 1

  • Introduction to the first part of the Tai Chi form, including movements such as “Commencement of Tai Chi” and “Ward Off”
  • Practice and refinement of movements learned on Day 1

Day 3: Tai Chi Form: Part 2

  • Introduction to the second part of the Tai Chi form, including movements such as “Roll Back” and “Press”
  • Practice and refinement of movements learned on Day 2

Day 4: Tai Chi Form: Part 3

  • Introduction to the third part of the Tai Chi form, including movements such as “Single Whip” and “Needle at Sea Bottom”
  • Practice and refinement of movements learned on Day 3

Day 5: Tai Chi Flow and Cool-down Exercises

  • Practice and integration of all three parts of the Tai Chi form into a fluid sequence
  • Cool-down exercises to bring the body back to a state of relaxation and balance.

Tai Chi Classes Near Me UK

Discover where your nearest next Tai Chi class in UK is:

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