Horwath Spa Consulting

You have worked hard all year on your healthy eating plan, watching the foods you eat and only eating what you body needs, not giving into what you mind wants - and then comes the ‘end of year’ parties and celebrations.  What to do?

With a little foresight and consideration you can celebrate without guilt.

Drinks – a glass or two of water BEFORE your party will help and always keep a glass of water nearby.  Your body will thank you for the additional hydration this will give to balance out any of the alcoholic drinks you may consume as well as help to fill you up without any of the negative nutritional influence of sugars and/or alcohol that are present in the commonly available beverages served.  Consider adding ice (not for the temperature reducing qualities) to ‘thin’ the drink and follow it up with a glass of water if possible.

It is also a good idea to drink a glass or two of water when you get home as this will help flush out some of the body’s toxins resulting from any indulgences of the party.

Foods - Unless you have a strong sense of quantity, it is very easy to overeat when presented with a lavish spread of foods at a buffet.  Being the perfect host you will want all your guests to think that you have been lavish in your provision of foods, but to all of this there is a cost that has to be paid and I do not mean financially.  If your sense of quantity is not strong, then a few tips that may help are:

• Choose a chair as far from the buffet table as possible
• One plate at a time
• On your first trip to the buffet table, select a large plate and add lots of self control - then fill the remaining space with raw foods.  There after always choose the smallest available plate.
• On your second trip take a bowl of (non-cream) soup if available.
• Desserts – try to skip this section.  By the end of the meal you really do not need the sugar hit that you will get from this.

For a ‘sit down’ meal NEVER order a second helping regardless of how good it tastes or how much your host insists.  One serving is polite, two is gluttony.  For ‘family style’ meals where all the food is placed in the centre of the table the same rules apply as for buffets.

Remember always that 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 normal levels then make the adjustments accordingly.  Consume less on the day before or the day after.

Exercise - This does not have to be a five mile hike or a session at the gym.  It can be as simple as a walk around the block, cleaning the house or a round of golf.  Whatever it is, make sure it is regular and that you continue whatever exercise program you are on over this period - it is more important now than at any other time of the year.  It can 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 or use the on/off button on the TV instead of the remote control.  Any exercise is better than none.

Thailand is unique in the spa world, given that the largest sector of the industry is the Resort Spa sector compared with the vast majority of countries where the Day Spa sector is the driving force.  The Thai spa industry is very much a holiday experience with almost 90% of spa goers across the kingdom being tourists - be they international or local.  There are moves underway to try and change this, but given that the key component of the Thai Spa industry (Thai massage) having a rich cultural and traditional heritage within the family life, it is probably still a long way off before the majority of this nations residents see the health advantage over the financial considerations of a Thai spa experience versus a Thai massage.   However with continued economic growth and consumers enjoying a greater disposable income, their willingness to spend money on services which are often perceived as luxurious should see a rethink with the realization that regular spa visits can assist in living a longer and healthier life, but until this happens the dependence on the tourist dollar will remain for many spa operators.

Traditional Thai therapies such as Thai Massage and Thai Foot Massage are the cultural heart of the industry, so there was a solid foundation from which to build when a water element was added, and the nation proclaimed a ‘new industry’ – the Thai Spa industry.  Since the establishment of the first spas in Thailand in the early 1990’s when confusion reigned within government and industry ranks as to what a ‘spa’ really was, how to categorize it within the existing legal framework or even what the official definition of a spa was and by whom or how the industry should be regulated, and which authoritative body was responsible for establishing what legality for the industry, there has been significant development and improvement.  The wheels of government and industry sometimes grind slowly, but in 2002 the definition of ‘spa’ was finally agreed upon and spas became (in part) “ a business establishment for the promotion of health care and wellness, where the main services consist of massage and water application for promoting health and wellness”.  Shortly thereafter the official separation of the spa industry from the massage parlor industry the industry was seen as a great stride forward, and the subsequent introduction of certification of Spa Therapists and the instigation of a national test by the Ministry of Public Health for those seeking registration as Spa Managers have been embraced by all as positive industry developments

Fortunately, other than the much maligned massage excise tax that was imposed in early 2004, for the most part the teething issues experienced have now been largely resolved, and the Thai Spa industry is looked upon as a guiding light for many of our neighbors’ burgeoning spa industries as something that they can aspire towards.

You can now experience an ever varying number and diversity of spa treatments and therapies as each operator seeks to establish their own market position.  From Thai massage to Tibetan, Swedish to Shiatsu, Aroma to Ayurveda, diagnostic, curative or pampering, a myriad of body scrubs and wraps, baths, showers, herbal steams, poultices and soaks, infra-red saunas, 100% natural or spa age technology – the menu choices that feed the mind, the body and the spirit just continue to grow.  Despite all of this the vast majority of people still go to a spa for a basic massage, so much of the extra remains marketing padding and not necessarily business reality.

Given its growth the Thai spa industry remains relatively small, with less than 500 spas employing about 5,000 therapists, and the true impact of the spa industry on the economy of Thailand is difficult to substantiate in monetary terms, although many have tried.  Last year, an Asian wide survey by SpaAsia magazine reported that 83% of people consider ‘spa’ when making their final decision as to where they would spend their holiday, thereby indicating that the actual amount of money spent while visiting a spa represents only a small fraction of the financial value of spas to a nations economy.

There is now a growing awareness that the industry offers the potential of a long term career possibility for those seeking to make their living from an industry that is based on the cultural heritage of Thailand – an industry that offers more than a quick ‘feel good’ factor, but one that can assist circulation, detoxification and improve the overall feeling of well being, thereby extending our quality of life – an industry that every man, woman and child in this country can truly be proud of, and should also seek to protect as the world tries to copy it.

In mid 2005, the Department of Skilled Labor introduced a series of standards for Spa Therapists and while these are not legally binding, for those seeking to become experts in their profession, are standards to which all should aspire even if they seem out of reach today, as they will only serve to further improve the professionalism of the industry.

In 1999 the Department of Export Promotion organized the first Health & Beauty Show, and in 2000, Thailand hosted its first international industry conference.  The Health & Beauty Shows have continued to grow and prosper even though the concept has been copied by a myriad of smaller local event organizers, with the Thai Spa Association even hosting its own Thai Spa Day exhibition back in March, yet it was not until September of this year that a second international industry conference was held in the kingdom, but the event calendars for 2006 already promise at least three major events, thereby cementing the industry as a credible industry force.

The Thai Spa Association is proud to be part of this growth and has already been confirmed as a supporting sponsor for major international events as far ahead as mid 2007, so the outlook is bright for those that choose to become involved.

Often regarded by many as from the realm of witch craft or unorthodox medical practitioners the humble garden herb is the precursor of the modern pharmacy and while of limited nutritional value has definite health benefits. If you are used to eating today’s diet of over refined, over processed and excessive chemical laden foods, then the inclusion of fresh herbs in your meals is a healthy addition of ‘life and light’. Aside from the specific benefits that some herbs offered (as listed below) just the increase in fresh food items will assist in improving your overall diet.

An estimated 25% of today’s ‘modern medicines’ are derived directly from herbs including foxglove to make digitalis for heart patients, opium poppies to make morphine and Madagascar periwinkle to make vincristine for Leukemia patients. The scientists are now scanning the remaining forests of the world for even more ‘wonder herbs’ to help to cure the world’s ills. Herbs have been used centuries to treat illness - Chinese and Ayurvedic herbs are enjoying a renewed interest from ‘the west’, and it is only now that scientists are confirming what practitioners using these herbs have known for centuries. Thailand is fortunate to have a solid base in traditional herbal medicines which some government departments actively promoting the use of and even conducting further research to fully understand what the populations of yesteryear took for granted.

Despite all the knowledge we now have about herbs today, there continues some wide spread misconceptions about herbs and herbal remedies. Many assume that because herbs are ‘natural’ that they are safer than the doctor prescribed ‘synthetic drugs’. This may not be the case as herbs can have a negative side effect and even be extremely toxic, so they are best taken under advise from a health professional if being taken for specific medicinal purposes, or at the very least taken in moderation.

Aside from the specified medicinal benefits of herbs, there are other benefits from which we can all benefit. If used in cooking the quantity of herbs utilized is unlikely to be of any real medicinal value, but is still likely to offer some health benefits. Some of the more common herbs of the Thai kitchen that have health benefits are; Basil, used heavily in many Thai dishes is an excellent cold remedy in addition to being an insect repellant, chives contain sulfur oil so may assist to lower blood pressure (although this is extremely unlikely if you only sprinkle a few over the top of your grilled fish), coriander leaves the mainstay herb of the Thai kitchen will ease indigestion, mint will freshen your mouth and can also aid in digestion. Ginger is a great health tonic from aiding digestion to killing parasites in fresh fish, so always eat some ginger (fresh or pickled) with your sashimi just to make sure. Dill is effective in the alleviation of intestinal gas and parsley is an antioxidant, breath-freshener and diuretic, but should be consumed by pregnant women with caution as it can cause uterine stimulation. Garlic the mainstay herb of many cuisines is an excellent flavour enhancer in addition to being a general blood cleanser, anti-microbial, reducer of blood pressure, cholesterol and blood sugar levels and an anti-parasitic. Some of the more unusual herbs such as stevia also have health benefits. Aside from the obvious reduction in calories when being used as a sweetener (1 tsp of dried leaves is equivalent to 1 cup of sugar) stevia is also a digestive aid and diuretic.

When dining in Asia, especially in the more ‘traditional’ restaurants, we are fortunate to be at times offered plates of fresh vegetables and herbs as part of our meal. Aside from obvious textural benefits from eating this, remember that it is for a reason – your health.

Food is to enjoy – or is it?  In our endeavor to look to a leaner diet where we consume much less fat that our forefathers did, (and many of us continue to even though our bodies no longer need the same level of saturated fats to survive) many have opted for barbequed or grilled foods as a means of lowering the fat content in their diet.  This seems to be a reasonably simple and safe option and while this appears to be a wise move on the surface, as with all things in life - there is a balance and while we gain a positive on one hand, we gain negatives on the other.

The process of grilling has limited negative nutritional impact on foods, with any loss of nutrition easily out weighted by the increased desirability.  However when grilling - temperatures of over 1000ºC can be experienced compared to around 250ºC in an oven; this increase in heat may cause some foods to cook ‘quicker’, but it also causes the fat on surface of meat to quickly burn away, releasing acrid fumes.  With the smoke generated from fat dripping into the fire containing carcinogens, grilling must be done in a well ventilated area (or better still – outdoors).  Eating grilled (or fried) meats increases the body’s exposure to harmful DNA damaging chemicals by over 50 times in comparison to boiled or baked meats.

Researchers at the University of Chicago have demonstrated that a single well-done char-grilled steak contained as much benzopyrene or cancer causing soot as the smoke from 100 cigarettes.

Hydrocarbons and carcinogenic nitrosamines form when grilling meat, and again in the digestive tract when bacon and other foods that contain nitrite are cooked or eaten.  However Vitamin C and E block the chemical reaction that causes nitrosamines in the digestive tract.  Wheat bran binds with nitrites and makes it unavailable to form nitrosamine.  So if you have a glass of orange juice with your meal and a slice of bran fortified bread, then any health risk from nitrosamines is significantly reduced.  Bioflavonoids in vegetables and fruits bind directly to carcinogens thus preventing any reaction with the DNA.  Fibre will also assist in the speedy removal of carcinogens from the digestive tract by either binding with or diluting them.

Despite all this, there is still no direct correlation between the chemicals that damage DNA in bacteria and these same chemicals in the human body.

Grilled foods that have been favoured by generation after generation of a wide cross section of the world’s communities do not constitute a threat if they are consumed as part of a healthy diet.  To minimize any possible negative impact on your health by grilling your food, trim meats of all visible fat and boil or bake all items until they are half cooked and then finish the cooking on the grill so you get the crusty BBQ’d finish on the outside, while retaining the moisture on the inside.  If you are not prepared to have a vegetarian BBQ, then at least always have lots of leafy green vegetables, salads, whole-grain breads and fresh fruits available to ensure a maximum amount of vitamins and fibre is included to balance out any health risk as mentioned above.

Do not stop eating grilled foods because of what you have learnt here – there are health risks from the polluted airs we breathe, from the contaminated water we drink, you can get cancer from working in the sun, or killed driving your car, so any reduction to your health or enjoyment of life as a result of eating grilled foods will be minimal compared to any of these health risks - providing it is all taken in moderation.

Vitamins by their very definition are essential to health. Some are manufactured by the body, yet with others we need a little help from a ‘healthy’ diet. Required in minute quantities in comparison to our total food intake they are not a source of energy nor do they contribute directly to the tissues of the body. Instead they facilitate a vast array of biochemical processes that are essential to the bodies growth, development and overall health.

If you have ever read a magazine, then chances are that you have read about Vitamins. We are told my health professionals and manufactures alike that we need to take more of Vitamin ‘this’ or Mineral ‘that’ to help them with their budgets, but do we really need all that Vitamin A, B, C, D or E. Chances are that if you consume regular meals that are low in fat, and high in freshness, then you probably do not need any additional intake of these ‘common’ Vitamins. If in doubt, consultant with your healthcare professional, who will advise you accordingly. Below is a brief summary of the common and not so common Vitamins.

As time goes by and technicians and researchers continue the work in the further discover of the exacting moleculacr structure of the foods that we eat, this list of vitamins will grow. Vitamin K was only discovered in 1929, and little is yet known about P, T and U.

As with all things in life, balance is essential. Many of these vitamins occur in combination in a variety of foods, so a deficiency in one will probably mean a deficiency in others. Equally consumption of a specific vitamin can put the body into total imbalance, even resulting in toxicity, so if you feel your diet is lacking consult with a health care professional before purchasing any vitamin supplements

Are you feeling tired and run down?  Have you been working hard lately, or may be burning the midnight oil a little hotter than you should have?  Is your life filled with stress, a word that is bandied around in today with great abandon, it is just a case of too little sleep, or that something is missing in your diet?  There are a multitude of causes and there are a multitude of mediums to give a little ‘buzz’ back to your life.  Some options include charka rebalancing – cleansing of your bodies subtle energy centres, cleansing of your aura or simply selecting your foods more carefully.

Choosing carefully also means that you understand a little about what is in your selection.  Carbohydrates (cakes, muffins, coconut pudding, cookies) are one of the quickest ‘pick me up’ because they contain simple sugars.  However this quick lift can be a quick fall also, so perhaps not the wisest of moves.  Complex carbohydrates (wholegrain breads and pastas) contain chains of sugars that have to be broken down before they can be used, meaning that they provide a more sustainable level of energy that will take longer to dissipate.

Choose foods that provide a sustainable energy level.  Wholegrain foods are one of the best ways to go.  Brown rice, oats, wholegrain pastas and breads.  Vegetables or more specifically, root vegetables area also a good source of carbohydrates - carrots, turnips, potatoes and the English favorite white carrot or parsnip will give you a ‘lift’.  Broccoli, cabbage, lentils and soy beans will also do the trick.  Other gourmet delights that come into the ‘lift’ category are fresh fruits including bananas and pineapple, and also perhaps a few items that you may think are a little strange in this list, oily fish and even walnuts.

With all of these items as with most things in life, there is a good side and a bad.  For now we will be concentrating on the good side.  Fresh fruits in addition to carbohydrates also contain good levels of water, are low in fat and high in fibre.  If your diet is a little lax in the fibre content, you may not be as ‘regular’ as you should be.  Fresh fruits especially with their water and fibre contents can assist with this problem, but fruits also contain a wealth of vitamins and minerals, and are high in antioxidants.  To avoid any counter productivity on the health aspect of fruit, always choose organic, if it is available.

Avoid foods which are high in salts, sugars, fats or alcohol as these will only slow you down across the day.  If you think about this, you know it only too well.  After a ‘heavy’ meal laden with fats, you will often fall asleep, where as if you have a lighter meal filled with raw vegetables, you will come to life.  The theory here is simple – ‘dead’ foods leaves you ‘dead’, where as ‘live’ foods will give you life.

So choose fresh salads (without the heavy clawing dressings), lightly steamed (not sautéed or deep-fried) vegetables, wholegrain foods (preferably ones with low refined sugar levels) and avoid those obviously fatty foods.  You have been told many times that a baked potato is healthier for you (providing you do not top it with too much butter or sour cream) and it is definitely much lower in fat than the ubiquitous French fry and know you know why.  The fat element only serves to slow you down.

This is not to say that you have to eat only raw vegetables, steamed fish and vegetables and leave out the desserts, ice-creams and French fries, but you have to eat everything in moderation.  As mentioned earlier, if you eat foods full of life, then you will be too, but if you miss out a little and really need a spoonful of sugar to ‘lift your day’, then go for it, but remember the faster it goes up, the quicker it comes down.

Everything in life is moderation.