Horwath Spa Consulting

Move over Mr. and Mrs. Carnivore, the Vegetarians are moving into the neighborhood and they have their complete proteins too.  Soy beans - a chief source of protein for millions across Asia, contain all the essential amino acids in the correct portions to ensure growth and maintenance of our bodies cells.  Used in everything from beverages to processed meats, cheeses, pasta, soups and bakery products, soy beans contain 40 – 50% protein, and while they also contain a relatively high level of fat, this is polyunsaturated.  (If fat is an issue in your diet, consider the low fat soy products which are available.)

An estimated 7% of the world’s children have an allergy to cows’ milk, making it the most common allergy problem in this section of the population.  Soy protein formulas are recommended for infants, and adults, that are allergic to milk proteins or have lactose intolerance.  Heat processed soy products, including soy milk, are considered to be hypoallergenic.   The high fibre content is another real bonus to your diet.

Nutritionally, fresh is always best, but if you purchase your soy from the shop, look for products that DO NOT have sugar added.  Sugar has been a public relation company’s dream product and a whole industry has made billions of dollars getting you addicted to substandard levels of health, but here I digress – lets stick to the subject in hand.

Soy proteins are comparable in digestibility with other protein sources such as meat, fish and milk.  It contains isoflavins, those wonderful little things with scientific names that no one can pronounce (like daidzein and genistein) but have been proven to be powerful antioxidants that will minimize damage which may be caused to the body by free radicals, inhibits cancerous growths and blocks the damaging effects of estrogens, whether natural or introduced.  Soy also contains saponins, which will boost your body’s immunity, help prevent infections and aid in lowering your LDL cholesterol levels.  Also present is phytic acid which is also an anti-oxidant with links to cancer prevention, and lots of omega-3 fatty acids which are important to the immune system and for reducing the risk or heart disease, arthritis and high blood pressure.

You may have heard that soy is not good for you if consumed in the raw state.  This relates to the inhibition of certain activity by some enzymes in soy (and also other legumes, cereals, grasses, potatoes, sweetcorn, peanuts and eggs) which is thought to cause problems with the pancreas.  Studies show that this is only a problem if you have low stomach acid levels, pancreatic dysfunction, include large quantities of fat in your diet or are a new born child.  Proper heating of soy through cooking or processing will destroy the enzymes that cause these problems ensuring that the consumer need not worry about this at all.  The ‘home cook’ does need to be aware of this if any of the issues listed above are a consideration for a family member.  If in doubt, ALWAYS cook soy beans

For prevention, and supported by numerous studies by scientists around the world, consumption of soy products such as soy beans, soy milk, tofu or tempeh (sorry soy sauce does not count) at least every second day is required, however you will need to consume soy products at least on a daily basis if more aggressive results are required.  One negative which you may need to consider is that soy flour may cause flatulence if consumed in high levels.

Able to produce protein on a land yield basis of over 5 times greater than wheat and 25 times greater than beef, soy has solidified its place in our dietary future although the development of genetically modified varieties now does now bring in some questions.

As we plan our end of year office parties with colleagues, celebrations of Christmas with family or excesses of New Years Eve, this festive period can be seen as a health disaster.  However it does not need to be such.  With foresight and consideration you can continue to celebrate and even indulge without all of the excesses which are normally associated with this time of year.

Whether food or drinks are the concern, both areas can be adapted to be considerate of your overall health habits or goals.  You have worked hard all year on a sensible eating plan and to indulge as is traditional done this time of year is dietary suicide.

Starting with drinks - as this is generally the first thing you will find in your hand at any type of festive or celebratory event, choose wisely.  If you have not had at least one glass of water prior to arriving, this becomes a top priority.  Other than filling your stomach quickly, it does not contain any of the negative nutritional impacts of sugar and/or alcohol levels which are present in the commonly presented beverages.  If you do choose a sugar or alcohol containing beverage, always add ice to ‘thin’ the drink rather than for its temperature adjusting qualities and follow it up with a glass of water or if this causes snide comments from your fellow party goers, drink it very slowly to minimize the negative impact this may have on your diet.

Try to avoid buffets.  Unless you have a strong sense of quantity, it is very easy to overeat at this type of meal.  To help; choose a chair at a table as far from the buffet table as possible – this causes inconvenience to you resulting in less trips to the buffet table; select the smallest available plate and select plenty of raw foods first and follow this up with a bowl of (non-cream) soup.  Raw foods generally contain lots of fibre, water or both which will fill you without all of the fats and oils which the hot dishes will probably contain.  Always remember that which ever plate you choose, NEVER place food on the rim of the plate.  Most importantly on the dessert section of the buffet table, choose only fresh fruits unless you are prepared to make some considerable activity adjustments the following day.  You do not need the sugar hit that you will get from this section of the meal.

If you are organizing a buffet, suggest a ‘stand-up’ buffet – when compared to a sit-down buffet, it can be difficult to eat a lot of food while standing with a drink in one hand and a plate in the other.

If the meal is a ‘sit down’ style, then NEVER order a second helping regardless of how good it tastes or how much your host insists.  The first serving will be more than sufficient for your nutritional requirements.  You may find difficulty if the meal is a ‘family service’ style of food presentation with the food placed in the centre of the table.  If available, choose raw foods or steamed rice first and add lots of self control before anything else to your plate.

Regardless of the style of function you are attending, your body has the same nutritional requirements yesterday as it did today.  If you consume or plan to consume a level of food or drinks that is in excess of your ‘norm’, then make the adjustments accordingly.  Consume less on the day before or the day after.  Make sure you body is fully hydrated BEFORE joining the party.  Business men are habitual in their low water consumption levels so a glass, or preferably two, of water will make a big difference in helping to reduce the quantity of other items you consume.  Water will also greatly assist in counterbalancing the dehydrating effect of any alcohol consumed.  It can also help to drink a glass or two of water when you get home whether you feel you need it or not, as this will help flush out some of the body’s toxins resulting from the indulgences of the celebrations.

And finally, exercise.  This does not have to be a marathon run or an hour at the gym.  It can be a simple as a walk around the block, scrubbing the bathroom or a round of golf, but make sure you, at the very least, continue whatever exercise program you are on over this period - it is more important now than at any other time of the year.  Exercise will assist in balancing out any of the excesses in which you may have indulged yourself.  If these indulgences are too great, simply increase the intensity or duration of the activity.  If you are normally a ‘couch potato’, consider taking a flight of stairs instead of the elevator, taking the dog for a walk or use the on/off button on the TV instead of the remote control.  Any exercise is better than none.

But remember that this is a time of celebration, so providing you make your selections with thought and consideration of the consequences you will avoid or at the very least minimize any dietary indiscretions.  If you do over indulge despite the very best of planning or intentions do not feel guilty about them, but make the necessary adjustments over the coming days.  After all, food (and life) is to enjoy.

According to the dairy industries of the world, milk and milk products are an essential source of protein, iron and calcium – so beneficial, you really have to wonder how we could ever live without them and maintain a ‘healthy diet’.  Milk may be a ‘good source of protein’, but there after, you have to be wonder.  Reality is that the minerals in milk such as magnesium, chromium, selenium and manganese are contained in higher concentrations in fruits and vegetables.  As an example, magnesium works in conjunction with calcium, so relying on milk and milk products for your calcium intake can potentially lead to a magnesium imbalance or even a deficiency.  Seeds, nuts and fresh vegetables such as carrots, kale and cauliflower will provide both magnesium and calcium in a nutritional balance more in keeping with our bodies needs.  If you think about it, throughout the animal kingdom, milk is provided only while the offspring are very young.  As they grown and develop, so does their diet, moving on to more ‘solid’ foods with a greater nutritional balance in keeping with their needs.  We humans have opted to take the humble cows, buffalos and goats of this world and continue to consume their milk long after it is needed nutritionally.  While it may afford a section of our agricultural industry a good income, milk is designed by nature to be consumed calves and not adult humans.  Surely we can see that this is not ‘natural’ and in the interests of health, that we need to change our ways?

Many of the nursing mothers of the world have chosen to provide their newborns with cows’ milk instead of their own.  While this may be necessary for a few mothers for medical reasons, it is definitely not the case for all.  As already mentioned; cows’ milk is designed for calves, not babies - and is different in many respects including the protein, calcium, phosphorus, iron and essential fatty acid content.  It has been shown that early feeding of our babies with cows’ milk can increase the possibility of developing an allergy to cows milk (something the author can speak of from personal experience).  Experts recommend that cows’ milk should not be given to a child until they are at least four months old.  Studies have shown that this will significantly reduce a child’s chances of being effected by insulin-dependant diabetes.

Milk allergies are increasingly common amongst all sections of our society, from the very young to the not so young.  Sometimes this is as a result of lactose intolerance caused when adults loose their ability to digest the lactose (milk sugar).  Another allergy (which is not yet fully understood) is that of Dairy Products – with the symptoms of excessive mucus production, blocked nose and even asthma (very different from the abdominal pains, gas and diarrhea caused by milk allergies), although the people suffer from this allergy often consume dairy products regularly or over consume them.

And, as with all ‘rules’ there are the exceptions.  People, who are allergic to cows’ milk, may well be able to tolerate yoghurt, sheep or even goat milk.

If you think you are allergic to milk avoid it completely for two weeks and see if there is a change in your overall health.  If you feel you cannot avoid it completely, substitute it with soy or rice milk instead.  Once you have determined your allergy status, adjust your diet accordingly.

If you are drinking milk for its protein content, eating two servings of beans, lentils, tofu or one small serving of meat, fish or an egg every day should supply you with your body’s daily requirements.  It must be remembered that most of use consume levels of protein in excess or our bodies requirements, so even if you choose not to give up on your milk intake, then at least consider your total animal protein intake and reduce the quantity and/or frequency of which you consume them to three times per week.

If you are considering changing your diet, it is always best to consult with a health care professional as advised when offered will always be generic and may not be suited to your particular case – if in doubt, always check first!!

Walking the aisle of your local supermarket, you will see an increasing variety of teas available - from the traditional varieties of Earl Grey and English Breakfast to fruit teas (black tea with fruit flavoring), herbal teas and the increasingly popular green tea.  In terms of ‘regular tea’, there are three main types – Black, Green and Oolong.  They all come from the same tea bush, but are processed in slightly different manners.  Fresh tea leaves are picked, rolled, fermented and then dried to produce the black tea.  Oolong tea is processed in the same manner as black tea, but only partially fermented.  Green tea is produced in the same way, except the leaves are first steamed to remove the enzyme that causes the tea to go black during the natural fermentation process.  This removal of the enzymes effectively means that the leaves do not ferment, but are just dried.

Long scorned by the health industry for its negative health properties including its tannin and caffeine content and its diuretic properties, tea is making a resurgence following extensive studies by the tea industry to counter the negative claims.

Following this research, the rest of the world is finally catching on to what the Japanese and Chinese have known for centuries; Green tea is good for your health.  As well as tasting good, it can be utilized for a variety of health reasons.

Reports that green tea is anti-carcinogenic are based on epidemiological studies of sections of the Japanese and Chinese communities that drink green tea as part of a daily cultural habit, and show lower rates of many types of cancer, especially stomach cancer.  This is due to the presence of polyphenols in the green tea which react with the cancer cells.  These polyphenols are also a powerful antioxidant, stimulant, astringent and antibacterial agent, known to kill the food poisoning bacteria - Staphylococcus aureus and the acne causing bacteria - Bacterium acne.  It is also a diuretic (as is coffee and black tea), and an anti-tumor agent.  If you drink a cup of green tea after your meal, this will help to prevent gum disease and cavities by killing the polyphenols that cause these diseases.  It will also assist to lower your blood pressure and blood sugar and has been shown to be highly beneficial to the heart by helping to prevent the oxidation of LDL (good) cholesterol.  Green tea has also been proven to prevent the onset of or progression of Rheumatoid Arthritis providing you drink four cups a day.  There is a fine line with this however, as five cups a day has been shown to increase the risk of pancreatic cancer.  So, as with all things in life there is that fine balance….

There are three main grades of green tea:  The premium graded Mat-cha used for tea ceremonies, the medium grade Sen-cha and the more common Ban-cha.  For the adventurous, there are also Genmai-cha which is Ban-cha mixed with roasted rice, Hoji-cha which is lightly roasted Ban-cha and Kuki-cha which is green tea made from the stems and twigs.
To ensure the maximum health benefits from your cup of green tea, make it with hot water (90ºC - 100ºC) and never use boiling water.  Use 1 teaspoon of loose tea per 1 cup of water and allow it to steep for 4 – 5 minutes.  Remember that decaffeinated green tea does not have the same beneficial properties as ‘natural’ green tea and adding milk negates all of the green tea’s beneficial properties.
Green tea, as with all things in life, must be taken in moderation.

Sprouts are the first growth of a plants life from the germination of seeds and used within the first few days or weeks of the plants life.  While they have been used by the Chinese for centuries as a staple food, they are still considered as food for the ‘health nut’.  This is definitely not the case.  As the Chinese have known for a very long time, the nutrient value of vitamins and minerals are higher and far more abundant in these baby plants than at any other stage of the plants development, due to their levels of concentration.  Research has shown that broccoli sprouts contain the anti-cancer compound of sulforaphane at levels of up to fifty times higher than those of the mature plants, and while this high level of concentration is not the same for all the nutrient levels, it is indicative.

The use of sprouts adds texture and flavour as well as nutrients including high levels of Vitamin B, Vitamin C, fiber and iron to your meal.  Some seeds have the added bonus of high levels of protein and vitamin E.  Enzymes which facilitate growth and repair of our body’s tissues are more abundant in sprouts because they are only found in ‘living’ foods as they are so perishable.

Easy to grow, virtually any seed can be sprouted.  Alfalfa, radish and pea sprouts are probably the most common, with beans, lentils, wheat and rye also easily sprouted.  For variety, try chives, onions, mustard seeds, lettuce or what about basil, garlic or thyme seeds?  The only seeds that CAN NOT be sprouted to add to your salad are those where the leaves of the plants are toxic.  So, remember that tomatoes, bell peppers and rhubarb should not be sprouted and lima beans and fava beans should not be used sprouted unless they have been cooked.

To sprout your own seeds, you can use a ‘seed sprouter’ from your health food store, (follow the instructions included) or just use a large glass jar.  Choose seeds that have not been chemically treated.  Carefully rinse the seeds several times, removing any stones or other foreign matter.  Place in a sterilized glass jar with a broad mouth.  Cover with tepid water and secure the opening of the jar with a piece of cloth so that it can still ‘breathe’.  Leave in a warm cupboard or place, but out of direct sunlight for 8 – 10 hours.  Drain the water and rinse the seeds again.  As the seeds start to grow, carefully rinse 2 – 3 times a day to ensure that the moisture content is sufficient for the seeds to grow.  The darker the growing the environment, the whiter the sprouts will be, so if you want green sprouts, just make sure they get lots of light for the last day or two of growth.  When they are of the desired size remove them from the jar and use immediately or they can be stored in a refrigerator for 2 - 3 days, providing they have limited leaf formation.  If you have sprouted them to the leaf stage, they will quickly wilt and spoil, so they are not recommended for storage.

To use your fresh sprouts, just rinse carefully, drain well and add them to your favorite salad, toss them with your vegetables, or into a stir-fry.  For variety, blend them to a paste and use as healthy pâté or salsa, or thin the paste with a little water or vegetable stock and use it as a ‘sauce’ over fish or meat.  For that added texture, try mixing some chopped sprouts into your next batch of pastry or bread.

Herbs, defined by the Oxford Dictionary as plants of which the leaves or stem and leaves are used for medicine or for their scent or flavor vary around the world, with numerous regional variations.  This is never more apparent that when you visit the daily ‘fresh’ markets of Thailand or just when you walk down the busy streets lined with food stalls, you will see and smell the many culinary herbs which are distinctive to the kitchens of Thailand.  And, while many of these may not be unique to Thailand such as mint and garlic, the way in which they are used in often is.  These herbs while being used for their intensive flavors probably have their inclusion in the recipe because of some long forgotten textural, taste or health reasons.  Regardless, they all have very specific medicinal in terms of our overall wellbeing.

Basil – available in number of varieties around the world from small leafed ‘Greek basil’ from Greece to the ‘Cinnamon basil’ from Mexico and ‘Italian Basil’ from Italy, it is the aniseed flavors of Thai basil that truly astound the culinary world, while being good for us as well.  Basil is used to treat bronchitis, colds, fevers and even stress.  Basil juice can ease skin complaints, essential oil to treat ear infections and rubbed into the skin as an insect repellant.  Basil has been shown to reduce blood sugar levels and even to treat diabetes, so next time you add a few leaves to your tom yam or mix in your pat kapow moo you might consider adding a little extra for its health benefits, rather than just the taste sensation.

Mint – there are a significant number of mint varieties, but it is the more common ‘garden mint’ which is used most often in Thai cookery.  Whether eaten raw as a breath freshener or mixed in your larb gai, mint can assist with the relief of indigestion, nausea, wind, colic and diarrhea.  Mint tea will soothe the symptoms of colds and cold mint tea can even be used as gargle to ease a sore throat.

Lemon Grass – long renown as one of the staples of a Thai kitchen is also used extensively across the whole of Asia and is even significant in Indian cuisines.  With its strong lemon-like flavors and aromas, the leaves are stomach relaxant when made into a tisane, the oil is an antiseptic and a deodorant and when used in poultices or herbal compresses it can help to ease the pain and arthritis.  It is also an insect repellent.  This is not to say that your lemon grass salad when left on the table will rid the room of mosquitoes, as consumption in this manner is more likely to assist with your internal health, but it shows the diversity of the herb.  Essential oil from lemon grass is even becoming one of the signature scents in the Spas of Thailand.

Coriander – this ‘I love it’ or ‘I hate it’ herb has been cultivated for over 3,000 years.  Various cultures have endowed it with the power of immortality, and even its ability as a love potion, but despite its unique ability to generate two distinctive flavors from the one plant (the mild orange flavor of the seeds and the pungent earthiness of the leaves) it is the roots which are highly prized in the Thai kitchen.  Unlike the other herbs which offer a range of medicinal values, coriander is only recognized for its ability to stimulate the appetite.

Garlic – this is one of the essentials of the Thai kitchen, although culinarily speaking it is the Italians that claim ownership to it, probably because of their love of garlic bread – a staple of every Italian restaurant around the world.  Garlic as with all members of the Allium family (onion family) is renowned for its health benefits.  Whether the leaves or the familiar ‘clove’ it can be used as an antibiotic, diuretic, expectorant or for treatment of coughs, cold, bronchitis or gastroenteritis, but is probably best known for its ‘blood cleansing’ abilities.

Chives – with records existing dating back to 3000BC it is one of our oldest herbs, and while it is now cultivated around the world it also grows wild on most continents.  To maintain its health benefits it should be eaten uncooked.  The leave of the chive plant will stimulate the appetite and aid digestion, and they can also be used as a mild antiseptic.  So add some chopped chives to your meal today if your appetite is poor.

The two words ‘Spa’ and ‘Cuisine’, when combined instill numerous questions, together with expressions of fear and horror in the minds of many cooks and Chefs the world over.

This evolving style of cookery while so complimentary to the Spa Industry is yet to find its feet as a credible cuisine with many of our industry leaders, despite the efforts of a few dedicated Chefs who have clearly seen the simplicity of the cuisine and the benefits and supportive role that this has to the Spa industry as a whole.  While Spa Cuisine is slowly moving forward in an otherwise fast developing industry the few dedicated chefs who have seen it as an integral element and the cuisine as fully complimentary to the services being provided in the total mind, body and soul experience are at last starting to have an impact.

Even many of the world’s hotel chains are now adding dedicated spa cuisine dishes to their menus, unfortunately often with limited guidance being given to a reluctant Chef who does not understand the principles of the cuisine, nor the possible health benefits.  Nutritional information provided to the consumer on these menus can only be seen as highly questionable at best.  As with all food preparation unless you actually understand and care about what you are doing, the end result will not be to the wider expectation.

The basic elements of Spa Cuisine are simple; low fat, low sodium and low sugar.  This is not to say that fat, salt and/or sugar must be eliminated, but just that we over consume these elements in our normal diets and we would be a lot healthier if we took the effort to review and subsequently reduce the quantity that we consume.  From these basic elements you can then explore into areas such as low dairy and low gluten foods as these are generally accepted as the two food groups with which most people with food allergies also suffer and often unknowingly.

How can we reduce the amount of fat, salt and sugar in our diet?  This may be a lot simpler than you first thought.

Taking the low fat element, many cooks and Chefs are prone to throw their arms up in fear and horror and run from this method of meal preparation as fat is seen traditionally as the major flavour carrier in our food, and without it, our food is bland and tasteless.  This need not be the case, and if the fat is reduced, the flavour MUST be enhanced in other ways to counterbalance the sensory experience.  The addition of palate stimulants such as fresh herbs and spices or some lemon or lime juice/zest are some of the options that can quickly elevate a dish to one of grandeur.  Or, to reduce fat, it may be as simple as eliminating fat as a cooking medium.  Here, by ‘fat’ we mean ALL fats whether they are butter, margarine, oil or ghee – the fats you add to the pan before you put in the food to ‘fry’ or ‘swim’, depending on the quantity being used.  Instead, look again at the dish you are cooking.  Can it be cooked in a different medium?  Can it be steamed, poached, grilled or baked?  Deep-fried items which do not conform to the principles of healthy cooking can often be baked without an sufferance in quality or major change in the preparation and yet remain close to the more traditionally expected final result – without all that extra fat.

Trimming all meats of excessive fat will also greatly reduce your fat intake as will a review of the need to put butter, mayonnaise or margarine on your sandwich.  Depending on the filling being used, and providing you are using fresh breads, you more often than not do not need this additional fat layer, however if you really must add it, then keep it to a minimum as a ‘healthy’ salad sandwich can quickly become a regular ‘high-fat’ sandwich with the traditional ingredients of butter, mayonnaise and a thick slice of cheese.  One alternative to butter is steamed garlic – while containing a similar energy level, steamed garlic has virtually no fat, against five grams of fat per every teaspoon of butter.  However, it is also better to choose butter over margarine as while if may contain marginally more fat per gram than margarine, margarine is produced via a chemical process so what you loose in the extra few fat grams, you gain in the chemical intake reduction.

Yes, there are fats (especially oils such as canola and olive oil) that we have been told repeatedly that are “good for us” and we should include them in our diets, but for Spa Cuisine these should not be used as a cooking medium.  Besides, an inclusion of some fat in your diet is essential to a health metabolism, and it is just the excessive level that we consume toady is the problem.  Without fear of retribution from the oil industries, ignore the heavy advertising of you have been bombarded with and add only the smallest of amounts at the end and or drizzle over as a ‘sauce’ and you will be using only a fraction of the quantity that you would be if you were actually cooking your food in it, thus drastically reducing the quantity of fats that you consume, especially the saturated ones.  Also, do not get overly concerned with dishes such as fresh salmon (or any of the other oily fish for that matter) which at first impression, may have a high fat content, as the fat in salmon falls into the ‘good fat’ category of the essential omega fatty acids, and providing you do not pour over a butter sauce, you will be able to enjoy it without guilt.

One thing to remember, especially when cooking meats, is to under-cook them rather than over-cook them as over-cooking will remove the natural juices including the fats from the meat, resulting in dry and rubbery dining.

Going ‘vegetarian’ is not the obvious answer to low fat cooking either.  While vegetables themselves contain little of now fat, it is the sauces and condiments that we add that will very quickly add up the fat grams.  Vegetarian dishes such as those traditionally associated with Indian Cuisine can contain excessively high levels of added fats.  Nuts and dairy foods (if you are consuming milk products) can have high levels of fats also.  So, while on the surface, a vegetarian diet may seem to be ‘low’ fat, it is more often than not, not the case, unless the diet has been designed with the help of health professionals.

Spa Cuisine extols the benefits of a low sodium diet, but sodium occurs naturally in some foods, and while it is generally recognized that we need less than a quarter of the quantity which we customarily add to our food, we need to continuously monitor our level of consumption.  Salt, the fine white crystals, which are traditionally seen as a standard dining table ornament, when in its ‘pure’ form is the obvious main source of this, however do not forget the hidden forms as in those found in soy sauce or nam pla.  The reduction in your sodium intake is probably one of the most difficult things to do and is best done gradually whereby you progressively reduce the salt you are putting into your meals.  Use soy or nam pla if you wish, but again, keep their usage to a minimum and always choose the low-sodium varieties.  If you must use salt, a natural rock salt is much healthier than any of the table salts which generally contain other chemical compounds to make them free-flowing.

Moving to a healthier low sugar diet may initially seem drastic for the ‘sweet-tooth’ in the family; however sugar occurs naturally in many foods and in many forms, so the addition of sugar to your food should not be necessary providing you choose suitable replacements.  Sugar will give you a natural ‘high’, but this must be followed by a natural ‘low’, so you either continue to consume high levels of sugar, to maintain the ‘high’, or you better control you intake so that your body sugars remain on a more even level.  Again if you must use sugar, then I recommend you choose unprocessed sugars rather than the refined white sugar and you will at least have the benefits of some additional nutrients that are bleached out to make white sugar, while accepting that the energy levels are similar.  Honey and apple juice concentrate are great natural alternatives to using white sugar, especially the less refined varieties.  Apple juice concentrate is especially high in fibre, so although it can be difficult to find, it is well worth the effort.  Apple juice concentrate has the added advantage of being suitable as a substitute for oil in salad dressings.  Try making your regular vinaigrette salad dressing, but replace the oil with apple juice concentrate (use the1:8 concentrate).  Use to taste, but a good start point is 50% vinegar or citrus juice to 50% apple concentrate.  Add onions, garlic, tomatoes and herbs to develop you own special dressing.  Going back to the sugar issue, fresh fruits all contain differing levels of sugar in the form of fructose or fruit sugars.   Depending on the variety of fruit or even on the ripeness of a piece of fruit, the levels can change; basically the sweeter it tastes, the more sugar it contains.  Other things to consider are specific types of fruits.  Mangoes are a true delicacy especially to the Western palate, and while a half mango may contain a similar energy level to that of an apple, you must be very careful in your serving sizes for mangoes.  You will probably only eat one apple, but who can stop at just half a mango?  A similar problem occurs with bananas, so you can see that it is not always the actual food you are eating, it is often the quantity that you are consuming.

To further expand your own Spa Cuisine repertoire, you can now move on to reviewing individual food groups.  Dairy foods are a group that we need to study carefully, as being from an animal source they tend to be high in fats, especially saturated fats.  Yet, dairy foods are an excellent source of calcium besides containing many other nutritional benefits, so it can be important to look for low fat versions to maintain a balanced nutritional intake, unless you are under the guidance of a dietician who can advise of non dairy alternatives.  Use low fat yoghurt instead of full fat yoghurt, and low fat or skim milk instead of regular milk.  However special care must be taken if these are being used in cooked items.  Low fat milk will curdle quickly once subjected to heat, so always ensure that there is a binding agent such as corn starch or arrowroot present to prevent this occurring.  Soy milk may be a suitable alternative to dairy milk; however this has its drawbacks.  If drinking coffee and you add soy milk, if you are using a sweetener, then use sugar rather than honey as the honey will curdle the soy milk.  There are low fat cheeses on the market, but check the labels to see just how low that low is, as choosing another regular cheese may result in consuming a low fat level.

The checking of the food labels is an important part in your education process as you understanding the content of the food you are eating.  While we are seeking to consume as much fresh foods as possible, lifestyles can dictate that we will be including at least some processed foods in our diets.  This may only be breads and bakery items, but they still will probably contain much more salt, sugar and/or fat than you expected.  However do not fear.  What is the source of these items?  If the high fat content is coming from nuts or seeds such as sunflower or linseeds, then the fat content is very acceptable, providing it is not excessive, however if the source is lard or a processed margarine, then I would choose an alternative bread.  Use of breads that contain high levels of fiber (easily defined by the amount of texture that a bread has) are also of much greater nutritional benefit than those made from highly processed and chemically bleached white flour.  As with the mango and apples as mentioned above it is much more difficult to eat a quantity of bread containing lots of grains husks and seeds than a slice of white bread.

This can all seem very complicated, but the cooks & Chefs of today can just as easily prepare meals of Spa Cuisine in a commercial environment as those of a domestic environment.  The afore mentioned basic elements of this style of cooking are simple and nothing to be feared providing you are open minded in your approach to food and not set in your ways with methods of traditional cooking.

As the world continues to get smaller and we experience the wide and varied culinary repertoire that the world has to offer, many dishes may immediately fall within the guidelines of Spa Cuisine, but many more will require some adjustment.  Unfortunately we have increasingly taken the quick and easy way out of our dietary needs and are now paying the price with deteriorating world health levels.  Spa Cuisine will not address these in total, but at least they are a tasty alternative to what we are consuming today and more importantly they are supporting the total Spa industry philosophy.

Remember that food is to enjoy and to enjoy it fully there must be a balance.  The reduction of fat in a cake may mean an increase in the sugar content to ensure sufficient moisture in the end product.  So while we can get very wrapped up in the complications of Spa Cuisine, providing we come back to the basics of low fat, low sodium and low sugar we will result in a tasty meal of nutritional benefits.

Bon Appetit.

Increasing we are questioning the foods that we eat. Some governments have told us that genetically modified (GM) foods are not harmful, yet a study release in early October in England indicates otherwise. Why is it that we have continuously tried to produce foods in conditions other from which they are best suited? We have cross bred, altered, engineered, modified and even cloned our foods and often without sufficient long term testing before we put them on the dining tables of the world. This has left many questions in the consumers mind – a mass of confusion. As a result many consumers are seeking to revert to ‘organic’ foods that are deemed less harmful to their health. This is a conscious decision by the consumer to buy foods that are thought to be ‘safe’.

So what is Organic – What does it really mean?

In simple terms, Organic foods are produced based upon the philosophy of working with nature so that the resultant crop or produce can be produced without any residual harm to the environment in which it is grown.

Organic farmers will grow according to the seasons, rotate crops and use animal manures for fertilizer. It implies an attitude towards nature that says “I care” – where the interconnectedness between all living organisms is recognized and their dependences on each acknowledged, even if not fully understood. Through the ‘Ying and Yang’ of life, the ‘give and take’ and the ‘for and against’, we have long understood that balance and for every action there is a re-action. With our food chains this is no different; although not many of us have acknowledged this in the past.

While organic may be seen as a ‘trendy word’ that the marketing people have decided upon, it is important that we are committed to its meaning. It is not only the gardeners, farmers and viticulturists that need to be committed to the understanding of the word, but also the packers, traders, shippers, politicians, officials and inspectors that must understand that organic should be a seal of quality and a guarantee that the item has been produced in a way that is not harmful to the environment in which it was grown. Unfortunately as our world becomes smaller, as soon as we start shipping this produce by planes, roads and ships, we start to be counterproductive in that the environment damage caused by these modes of transport are far from organic.

So where does this leave the consumer? Having purposefully select the foods that have been produced without harm to the environment, foods that by nature do not contain the levels of preservative, and chemical residues of ‘normal’ foods believing that they are better for us, we demand that they are flown half way around the world to be delivered to our door – slight counter productive – no?

Unfortunately we all have to start some where and until our local gardeners and farmers can produce sufficient produce at a standard to which we have deemed is appropriate, we will always have to face this dilemma. Reports have it that some European countries have as much as 17% of their farm land under organic management, but Thailand only has 3,429 hectares under organic management. These 3,429 hectares are managed by 940 farmers and while this may seem like a very small number, Australia has only 1,380, China 2,900 the USA 6,949 and Malaysia only 27, while Indonesia has 45,000 second only to Italy which has the most farms in the world under organic management or 56,440 farms. Thai farmers produce mainly rice, vegetables, beans and fruit and their organic produce can attract a 10 – 30% price premium accordingly.

Once we all understand that the earth is alive and that it represents a multiplicity of complex relationships and coexistences of all living organisms without which there could be no growth. As consumers continue to demand these ‘healthier’ food stuffs, the areas under organic farming practices will grow significantly.

Q. But does organic food taste different?

A. Organic foods will generally taste better because they are grown in season, without the artificial lights and the hormones and chemical growth enhancers that we have become used to ‘forcing’ the growth of our foods.

Q. Does organic food look the same?

A. Generally yes, as they are grown ‘in season’ but some plants may have signs of insect damage, may be less attractive in colour because the colouring agents have not been added, and not have the same storage capability as the preservatives have not been applied in processing and packaging.

Q. How can I make sure that the organic food I eat is the best available.

A. Buy fresh and only what you need. Avoid storing ‘fresh foods’ for periods of time

Q. Can I buy organic meats and fish?

A. From growing organic fruits and vegetables it is a natural process to have organic meats as the manure of the animals is needed to feed the soil so that it can produce the fruits and vegetables. Fish and seafood on the other hand is something that is a big problem. While many of our fish are still caught from the ‘wild’ they all come out of waters that have been polluted by agriculture and industry for centuries. Until such time as this pollution is removed from our oceans and waterways there will never be organic fish and seafood. Having said this, should an inland fish farm be developed on organic land then it is technically possible, although this is probably cost prohibitive.

Q. Can I buy organic in Thailand?

A. There are 940 organic farmers in Thailand accounting of 0.02% of available agricultural land. As such you may well have difficulty in finding and maintaining a source of organic foods. Just keep asking and you find what you want eventually.

So if your care about your health and your environment show you care and buy organic where available.

For more organic information www.ifoam.org or actnet@ksc.th.com

We have heard numerous articles in the press on this issue, and no doubt will continue to hear about the amount of fat in our diets for some time to come. There are three things that we know for sure about fat in our diets:

1. Fat is ESSENTIAL to our health and wellbeing

Approximately half of our body’s fat is stored just under the skin to provide insulation against temperature changes. It also is instrumental in the manufacturing of Vitamin D when we are exposed to the sun. Fat also is stored around the vital organs to help protect them from injury by cushioning. Fat or more specifically - fatty acids are needed for the body’s growth, metabolism and manufacture of sex and cell hormones. They are also the transporters for the fat soluble vitamins (Vitamin A, D, E & K).

2. We consume far too much fat in our diet

Visualize a tablespoon of oil. This is all the fat that your body actually needs. Calorific intake in developed nations is as high as 40 percent from fats against developing countries of only 10 percent. Who says that the developed countries of the world have nothing to learn?

3. The fat debate has enabled commercial exploitation through low-fat and fat-free alternatives

Even if we consume no fat at all, our body will convert excess calories from carbohydrates and protein into fat. It is from this that we can quickly see that all the ‘low-fat’ snack bars which we thought were so healthy for us are not, as the additional sugar that the contain to maintain the moisture content lost in the removal of fat, while containing no fat as such is quickly converted into fat as the calorie supply is excessive to our bodies demands.

Whether you are thinking about the solid ‘fats’ such as butter, margarine and the visible fat on meats, or the liquid ‘fats’ such as vegetable oil, they are all fats and all contain the same about of calories per gram (9 calories per gram of fat compared with 4 calories per gram of carbohydrates and protein), but can vary considerably in the volume stakes. e.g. a cup of oil weights much more than a cup of whipped margarine which contains lots of air and maybe even water. This together with our body’s efficiency of storing fats more easily than carbohydrates and proteins means that a diet rich in high-fat foods is a recipe for disaster. Fats also take much longer to burn than carbohydrates and proteins, so a high fat diet will mean that you will feel ‘full’ for much longer than if just consuming carbohydrates and proteins. On the positive side, fat will also stimulate the intestine to release cholecystokinin a hormone that is an appetite suppressant. This is why it is so important to be in-tune with your body and listen to what it says, rather than what your mind (or the advertiser) wants.

Fat is the main flavor carrier in our food. It is for this reason so many people are loathe attempt low-fat diets, as that it is assumed that you can just remove the fat and not replace it. This is WRONG. Fat removal means an imbalance in the dish or food, so it has to be rebalanced by the addition of extra flavorings from other sources to compensate. It is for this reason that the use of fresh herbs, pungent spices, and citrus juices are so important in low fat cooking. Be warned though, if you expect your low-fat bakery products to be just as moist, then they will probably contain high levels of sugar, so MUST be consumed in reduced portions or you will end up with the same result.

Our body stores fat in the adipocytes or fat cells. These expand as fat is accumulated, and can be up to 100 times larger in an obese person. Overweight infants also accumulate more fat cells, and once in place will remain forever, however they will shrink if the fat is used as an energy source and ‘burnt’ off. They then will emit a plea for replenishment. So think again about the future of your ‘chubby’ child as you may well have set his/her destiny on a roller-coaster of weigh gain / weight loss.

Choose your foods carefully; being especially vigilant with the hidden fats that your food contains and you can enjoy your food without guilt.

Walking the aisles of the recent Health & Beauty Show at Muang Tong Thani, was a delight indeed.  Not only on show were many of the new players in the Health industry, but also some very interesting food and beverage suppliers.  If this show is anything to go by, the health industry is indeed healthy.  Herbal teas, whether the genuinely organic variety certified by the authorities, such as that supplied by the Thai Tea Suwirun company from Phetchaboon or just regular chamomile, lemongrass or ginger, were all available from suppliers old and new.  They are available on their own (as a single tea) or in combination for specific health ailments.  Of the blends the specifically selected herbs that go into the ‘coloured teas’ of blue, brown, red, green and yellow blends from Khaokho Talaypu company from Chiang Rai were definitely the most inspired.

One of the most interesting ‘single teas’ was the ubiquitous Bai Mohn or Green Mulberry tea which has long been available in Thailand thanks to the silk industry.  Originally brought to this country by Japanese traders and grown across the North East of the kingdom specifically to feed the silk worms, it was not long before the villagers then discovered the benefits of Bai Mohn and it was incorporated into Thai traditional remedies for a variety of health ailments.  With its mild aroma similar to Japanese Green Tea and its 0.01% caffeine level (officially regarded as containing ‘no caffeine’) and its lack of tannins, it is an ‘easy to drink’ herbal tea.

As with all herbal ‘teas’, it is not technically a tea, but a tisane.  Tisanes (the French word for an ‘herbal infusion) are ‘teas’ that are made up of herbs, flowers, leaves and/or fruit pieces.  They are brewed in the same way as regular ‘tea’ but some may require a longer steeping time (even up to 15 minutes or more) to allow their delicate flavors to fully develop.  With a few exceptions, herbal tisanes are caffeine free.

It is only in recent years that our scientists have discovered the natural health benefits of this amazing plant.  Tests in Japan, America, England, Romania and India have found that Mulberry has specific properties that will help to control blood pressure and reduce blood sugar, thereby reducing the risks of heart attacks.

Other health claims include its ability to reduce high blood pressure, aid in weight loss, reduce asthmatic conditions, rejuvenate your strength, prevents brittleness of the bones due to it’s high calcium content, contains vitamin A to improve your eye sights, contains vitamin B1 & B2, Vitamin C, Calcium, Potassium, Zinc and all 18 amino acids required by your body, and prevents cancer due to its quercetin content.  And that’s not all – Mulberry extract is an emollient and anti-inflammatory, and can be used as a skin whitener due to the presence of phenylfavanoids.

According to the Ziamese Tea Society, there are the different genetic strains of the Mohn or Mulberry trees, and like just in the production of the best wines you must choose carefully the right genetic strain and harvest its leaves accordingly.  Purportedly the best area for growing Mulberry trees is the part of the kingdom that they were first introduced to – Issarn; the heart of Thai silk industry, where the soil and climatic conditions are most condusive to the trees growth.  Hand picked leaves minimize the stress on the trees that mechanical harvesting can cause, and with the leaves being dehydrated using the same techniques as that employed in the production of Japanese green tea, you are sure the resultant properties regardless of their health benefits are sure to taste great.

For more information on the companies mentioned in this article, the can be contact by email at the following addresses:

Khaokho Talaypu Co., Ltd. – talaypu@khaokhonaturalfarm.com
Thai Tea Suwirun Ltd. Part – suwirun@yahoo.com
Ziamese Tea Society - info@ziamesesisters.com