Horwath Spa Consulting

We have known for years that sugar is ‘bad for us’, but what is it that is so bad and what can we do about it?

Sugar has through food production and good advertising become a supposed essential ingredient in our diets, to the point that we consume approximately 45 kg of sugar per person per year.  While it is produced naturally in our environment as a result of photosynthesis or a natural chemical reaction between the sunlight, chlorophyll, carbon dioxide and water, it is the refined sugars that cause the most damage as these are devoid of the nutrients which enable it to be digested properly.  Of specific note here is the lack of Vitamin B1 which is required for its proper digestion.

From simple sugars like glucose and fructose which are made up of a single molecule, to sucrose, maltose and lactose which are two molecule sugars, there are pit falls in sugar consumption all the way.  Sucrose, made up of one glucose and one fructose molecule is equivalent to refined white sugar.  Starch is a complex sugar which is made of a combination of sugar molecules which cannot be digested by our bodies, and while sugar is considered a carbohydrate, these must be converted into simple sugars for the body to be able to utilize their benefits.

Fruits and vegetables all contain the necessary levels of vitamins, minerals, enzymes and hormones that are required to enable these simple sugars to be easily absorbed into the blood stream, but with the consumption of refined sugars, the body has difficulty in finding sufficient nutritional support for this to take place.  It is for this reason that the imbalances in diets can so easily take place.  High sugar consumption as with any other imbalanced food consumption WILL cause a dietary imbalance.  With sugar, this can lead to stomach and digestive disorders such as obesity and diabetes, which are difficult imbalances to deal with, as they require a lifetime of adjustments, and are not the sorts of disease that can be cured with one visit to a doctor.

To minimize the exposure of your body to harmful effects of refined sugars, try leaving it out of your diet completely as a additive.  Admittedly this is not as easy as it first may appear.  Firstly your palate has probably been ‘educated’ over a number of years to ‘need’ this sweet high.  Fresh fruits containing levels of simple sugars to appease the taste buds, together with all the necessary nutrients to ensure proper digestion and utilization by the body makes these the best option in a naturally sweet diet.  Dried fruits are also a good choice, but consideration must be given to the number of chemicals that may have been used in the drying process.  A naturally dried piece of fruit will be dark in colour, so if your dried fruit is bright or luminous, you can be sure that it contains a level of chemical to maintain the ‘natural’ fruit colour, that will give it the consumer acceptance level on the supermarket shelf, even if it is not totally ‘healthy’ for you.

Honey (not the refined variety) contains high levels of nutrients making it one of the best ‘natural’ sweeteners after fresh fruit, and then there is the fruit concentrates.  These are not widely available to the domestic consumer but in food production are used in huge quantities.  To know how much is used check out the labels on the products you buy.  Apple and pear concentrate are probably the most wide used fruit concentrates.  Being concentrated juice of these fruits, they contain only simple sugars, and while due to the processing, the level of nutrients is reduced, they are a ‘healthier’ option to refined sugars.  There are also chemical produced sweeteners on the market such as saccharine, aspartame and others, but being chemically produced they are not the type of products to be included in a healthy diet, and in fact some of these products have been linked to very negative health issues.

Caution must also be exercised in the purchase of processed foods.  Everything from bread to chili sauce, processed meats and cans of fizzy drinks contain varying levels of added sugars.  These are added to appease our increasing demand for sweet products perpetuated by sugar.  The more we consume, the more we crave.

As always it is better to look at the big picture.  A can of cola while containing a huge level of sugar is not going to kill you if you consume one a month, on the other hand if it a staple of your diet, then you seriously need to reconsider.  Try to keep a balance in your diet and remove wherever possible those refined sugars.  Ensure you diet contains plenty of fresh fruits and vegetables and you will be on the right track.

With today’s busy lifestyle, there seems so little time for some of the so called ‘luxuries in life’.  Now it seems that even caviar and chocolate are on the ‘NO’ list – at least it is for those suffering from Gout.

Gout, a form of arthritis is a swelling and severe tenderness of the joints where even the weight of a bed sheet can cause excruciating pain.  Caused by the improper metabolism of proteins and the kidneys inability to excrete uric acid, these crystals build up in the synovial fluid (the natural lubricant) in the joints.  The body then tries to excrete these invaders by defending itself with inflammation and increasing the blood flow to these areas, unfortunately this can then result in intense pain that can last for weeks if not treated.  In severe cases, the uric acid crystals can even build up under the skin in the ears and elbows.

The good news for half the population is that Gout is rare in women especially before menopause.

Gout can be treated with modern medicine; however there may well be side-effects that need to be considered, especially if there are other medical conditions to be considered.  Aspirin and some medications for reducing blood pressure can also aggravate gout.

Whether allopathic or complementary medicine practices are employed to alleviate the problem, dietary changes will assist with the control of the condition.  If you are overweight (and at least 50% of sufferers usually are), then a reduction in body fat can significantly reduce if not eliminate the chances of an attack.  Following a low fat and moderate protein diet is your easiest option.  Make gradual and progressive changes to your diet and DO NOT go on fad or crash diets to reduce your weight as these are more likely to increase the amount of uric acid in the blood, thereby aggravating your gout.  The additional bonus to dietary changes made gradually is that they are much more likely to be effective in terms of their permanency.

Vitamins B6 and Zinc are essential in the metabolism of protein so are an essential part of a preventative nutritional programme.  Foods high in purines promote the production of uric acid, so these should be avoided.  Consumption of fish high in the Omega 3 fatty acids have been found to be beneficial, but care must be taken to avoid the oily varieties as these are more likely to provoke an attack.  This means that such delicacies as sardines, lentils, dried beans, offal (all kinds), processed meats (including smoked, chocolate, wine, beer, caviar and shellfish are on the taboo list.  Items that have a lesser purine content like cauliflower, asparagus, green leafy vegetables, mushrooms, and anything made with baking powder should be consumed only in small quantities.  Water is an important part of the dietary control and consumption of at least 6 – 8 glasses of water a day is essential to ensure that your kidneys are flushed regularly.  Accordingly to some complementary medical practitioners, consumption of sour cherries and nettle tea can assist in the treatment of gout, although this has yet to be verified, on top of which they are extremely difficult to source here in Thailand.  Your grandmother may also have used beetroot in the treatment of gout, but there is no substantiated benefit in this, and consumption of celery is purported to be beneficial.

Many people that suffer from gout also suffer from other medical concerns such as hypertension, diabetes and heart disease, so always consult your health care professional to ensure that any action that you take at home to treat a particular concern does not have a reaction that negatively impacts on other ailments.

Moderation is the answer to a healthy eating programme.

We nourish our skin, our muscles and perhaps even our nervous system, but few think about providing nourishment for our skeletal system.  Many may not have to worry about this in that they consume a balance diet, but for many in our fast paced world, skeletal degenerative diseases such as Osteoporosis and Arthritis have become an issue.  Osteoporosis is a disease which robs up to 25% of your skeleton by the age of 50, and just increasing your calcium intake may not be the answer.  Diets low in calcium have been shown to have low incidents of Osteoporosis, while diets high in calcium have been shown to have high incidents of Osteoporosis.   It is thought that Protein rich foods are the main problem as they are acid forming and the body cannot tolerate substantial changes in acid level of the blood and neutralizes the effect through two mainly alkaline agents – sodium and calcium.  When the body’s reserves of sodium are used up, calcium is taken from the bones.  Therefore the more protein you eat, the more calcium you need, although studies seem to indicate that if you eat a high protein diet, no amount of calcium will correct the imbalance.

Arthritis, caused by the loss of synovial fluid in the joint, or an imbalance in the bodies calcium levels resulting in porous bones arthritic ‘spurs’, occurs for a number of reasons.  Irrespective these can reasons; most people will find solace in a combination of the following dietary considerations:

1. Dietary manipulation of the inflammation – Eating foods that will reduce the inflammation
Eat less meat, and avoid animal fat as a cooking medium as the chemical that sparks inflammation is derived mainly from animal fats.  The fats that block the inflammation come from GLA’s (gamma linolenic acids) which are found in borage, evening primrose, black currant (and can be taken as a supplement) and linseed oil.  GLA’s are also found in pumpkin seeds, sunflower seas, sesame seeds and should always be consumed in the whole form or as freshly ground to ensure minimal nutrient loss.  ALA’s (alpha linolenic acid) which are found in green leafy vegetables, wheat germ oil and oily fish such as anchovies and sardines, also assist in the blocking of the inflammation. It must also be noted here that changing to a complete vegetarian diet does not guarantee you will not suffer from Arthritis
Ginger will also assist about half of those suffering from arthritis.  Take 1 – 2g of powder or 25g of fresh ginger in any form on a daily basis for 3 – 4 months and you should see significant improvement.
2. Vitamin and mineral supplementation – A diet rich in the nutrients that will minimize the damage with taking supplements that will counteract possible deficiencies

It is important that your diet is high in antioxidants as well as Vitamin A, C, E, selenium and beta-carotene, so foods which should form a major part of your diet include: Fish liver oils, eggs, orange and yellow fruits, cherries, lemons, blackberries, and green leafy vegetables, chicken liver, lots of fresh RAW foods, avocadoes, peaches, broccoli, asparagus, olive oil, brazil nuts, lentils, red kidney beans, carrots, apricots, sweet potatoes, pumpkin, rock melon.
3. Exclusion Diet – pinpointing and removing particular foods from the diet.
This should be undertaken with the guidance of a health care professional, and while there is no guarantee that food allergies have caused or worsened any arthritis, there are significant benefits from removing the trigger foods from your diet.  Possible foods that may trigger the arthritis include: Dairy products, Solanacae vegetables (capsicums, potatoes, tomatoes, chilies, eggplant), Citrus fruits (especially orange juice) and wheat products.
4. Weight control
Although no-one is quite sure why, excess body fat negatively effects joints, including the non-weight bearing ones such as fingers and wrists
5. Reduce Stress
While not a direct cause, it does not assist the condition, nor does an imbalance in the flora of the gut caused by an overgrowth of Candida Albicans.  If Candida is a problem, your diet should be devoid of all sugar and fermented foods (including vinegar).
6. Other considerations –
Regular gentle exercise or movement of the effected areas is important, so if exercise is ‘not your thing’, then regular physiotherapy visits are a must to maximize continued mobility.
Anti-inflammatory drugs while providing some relief do nothing towards reversing or slowing the condition.  Try GLA, Flax seed oil or EPA/DHA supplements instead.
Minimise stress on the affected joints.
Clear up all infections as some arthritis can be set off by bacteria such as salmonella and campylobacter.  Weak immune systems also mean that your own body cannot react to inflammations as it should.

Always remember to consult your health care professional before embarking on significant dietary changes.

With the average person spending around a third of their life in bed, the quality of this time spent here can have a major impact on the rest of our day.  Poor or disturbed sleep can affect your work, concentration and ability to interact with others.  Good quality sleep enables physical and mental restoration ensuring you face each day fresh and alert.

The amount of sleep that each individual needs varies, with most needing between seven and nine hours.  Too much sleep, just as too little sleep will leave you feeling tired and irritable.  Babies and children spend longer periods asleep as it is while they sleep that growth hormones are released.  It is for this reason that as we grow older we need less sleep because the release of growth hormones diminishes significantly.

With natural chemicals in the body enhancing our sleeping, what we eat also impacts on our sleep.  A light stack before retiring can help to promote sleep but too much can prevent or disturb sleep as our body struggles to digest the food.  Small amounts of alcohol can also promote sleep, but as this is metabolized your sleep can become fragmented.  Any food that contains caffeine (a stimulant) can also disturb your sleeping pattern.  Warm milk and honey is a commonly recommended food to assist with sleeping, but a turkey sandwich can be just as good.  This is because both milk and turkey contain tryptophan an amino acid which not only is necessary for the production of Vitamin B3 (niacin) but also naturally induces sleep through its assistance in the production of serotonin.  The addition of carbohydrates (honey to the milk and the bread in the sandwich) facilitate the amino acids direct access to the brain.  Tryptophan is not available in all foods, but some of the best dietary sources are soy protein, brown rice, cottage cheese, fish, beef, liver, lamb, peanuts, pumpkins, sesame seeds, and lentils, but before you get too excited, for your body to utilize tryptophan fully, it is best consumed on an empty stomach.

Herbs such as chamomile, hops, lemon balm and peppermint can also assist in sleeping.

While exercise is important for a healthy body, strenuous exercise before sleep can be detrimental to sleep – stop exercising at least two to three hours before sleeping.  This also applies to eating, and definitely no heavy meals before you plan to sleep.  Avoid long midday naps and excessive mental stimulation before sleeping.  Ideally try to go to bed at the same time each day and reading, soothing music and meditation will assist you in your preparation for sleep as will the wearing of light, loose fitting and comfortable nightwear.  Keep your bedroom as quiet as possible, blocking outside noise or at least masking it with inside noise such as that of a fan.  Do not use your bedroom for work and definitely do not watch TV in your bedroom as in addition to the mental stimulation this causes, you have the added problem of the constantly emitting electrical field (even when the TV is ‘switched off’).  Try to deal with any problems or concerns you have before you go to bed – they will not allow for a restful night.

If you have tried all of the afore mentioned suggestions and you still find yourself tossing and turning, then do not try to force yourself to sleep.  Get out of bed and read a book or other meditative activity until you feel sleepy and then go to bed.  It is important that you still get out of bed at your ‘regular’ time.

If all else fails in your search for a restful nights sleep, a visit to your health professional may be in necessary to rule out heath problems like insomnia, obesity and sleeping dis-orders such as sleep apnea.  These require professional advice to be dealt with effectively.

Sweet dreams

During the early summer months Strawberries reach their peak season and are plentiful in supply.  Due to modern transportation, even with extended fruiting seasons, if they are not available from the farms locally, suppliers will have them flown in so that we can enjoy this amazing fruit year round.

Amazing, not only for its bright colour, sweet aroma and the fact that it is one fruit that most people like, but more so that the fruit as we know it today only came into existence at nurseries in France in the 18th Century when plants from Chile were crossed with a North American species to produce our modern hybrid strawberry of which there are now dozens of varieties.

Nutritionally while an excellent source of Vitamin C, high in fibre and containing useful amounts of folates, potassium and iron; they do not contain much else.  Strawberries are low in calories yielding only about 40 calories for a cup of the fresh fruit, due to the high level of water that they contain.  The strawberry seeds are a source of insoluble fibre which helps with digestion and keep the body ‘regular’, but they can also be an irritant if you suffer from an inflamed bowel.  Pectin, a soluble fibre source is also found in strawberries.

These magnificent fruit together with a surprisingly few others such as raspberries and blackberries are among the few fruits that will not ripen upon exposure to ethylene.  Ethylene, the gas produced by fruit to ripen naturally has been developed by the commercial world to enable green fruits to be easily transported then upon exposure to the gas to ripen quickly, thus reducing the amount of damaged fruit that is caused by handling of mature/ripened fruits.  However strawberries will not ripen when exposed to the gas.  It is for this reason, if you want ‘full flavoured’ strawberries, they need to be left on the plant until they are ripe and then carefully picked and transported for quick consumption – in today’s world, and expensive option.  How many times have to been to the local supermarket and purchased lush red, plump strawberries only to find they have no flavour?  This is because they are picked before they are fully ripe and no amount of nurturing will get them to ‘ripen’ further.

The growing season also has some impact on the aroma of a strawberry.  If it is grown and picked in its traditional early summer season, you are more likely to get a more aromatic strawberry than one produced on an ‘extended season’ farm.  It has been shown that the best strawberries need at least two hours per day at less than 15ºC to produce the best aroma and at least 17ºC for the rest of the time to ensure maximum flavour.  If you are growing strawberries in mild subtropical climates you may well end up with a strawberry that looks great, but without the cool period each day they will not develop their full characteristic aroma.

Modern plant breeders also continue to provide us with even more varieties of strawberries that are more suited to our highly commercialized world of transportation.  This means that more and more of our strawberries are firmer enabling ease of transportation, but this also means that they no longer have the ‘soft mushy texture’ that will give our taste buds as chance to experience an explosion of flavours when crushed by our tongue.  Flavour in strawberries is highlighted by their unique aroma.  This aroma is attributed to a number of plant chemicals, but mainly to furaneol and mesofurane.  Furaneol on its own smells more of burnt sugar, and mesofurane more of sherry, but when combined in the right quantities, it is these two plant chemicals that will produce the characteristic results.

We as consumers seem to have become accepting of the hard, shiny red and tasteless offerings that are served up as ‘fresh strawberries’, and with limited opportunity to ‘pick-your’ own strawberries unless you live in Chiang Mai, and the climatic conditions of Bangkok not at all suited to this delicate fruit, if you truly want a ‘real’ strawberry then you may well be better recommended to wait until you go to Europe early in summer (June) to experience the ‘real’ thing.

Asparagus a nutrient dense food deriving its name from the Greek language meaning sprout or shoot is a perennial member of the lily family together with such other kitchen staples as onions, leeks and garlic.  Originating in the eastern Mediterranean it has been cultivated for more than 2000 years.  Whether green or white (white is grown under mulch so that the sunlight does not impact on the colour), this delectable vegetable is now widely cultivated and is usually available all year around.
The theory that the ancient Greeks and Romans thought that asparagus possessed medicinal qualities, curing a wide variety of ailments from toothaches to rheumatism has long been proven to be incorrect, however asparagus does have significant health benefits.  Containing only about 20 calories per 100g, this quantity (approx 5-6 medium spears) contains half your recommended daily requirements for folates and one third of your recommended daily requirements of Vitamin C.  The quantity of Vitamin C will quickly reduce by half if the asparagus is not consumed within a few days of picking.  Folates or perhaps more commonly referred to as folic acid is the member of the Vitamin B group that is converted into enzymes that our body requires to make DNA and red blood cells.  Clinical trials have demonstrated a significant link between folic acid intake and the prevention of neural tube defects that can cause paralysis and death in babies.  Asparagus is also one of the richest sources of Rutin - a strengthener of capillary walls.  Asparagus also contains good quantities of Vitamin A, fiber and purines although purine consumption can result in an attack of gout, so you are advised to avoid this vegetable if you are prone to this condition.  It is very low in sodium, a good source of Potassium and a significant source of Vitamin B6 and Thiamine as well as containing Glutathione, which is one of the strongest anti-carcinogens and antioxidants found in the body, protects cells from damage thereby preventing damage to DNA.  .
To ensure freshness when buying asparagus choose crisp spears with tightly closed buds. The thickness is less important than the compact condition of the tip.  If you are storing the asparagus, cut a small slice off of the bottom and stand in a container of water, changing water daily and avoid for storing for more than a few days.  Asparagus should be kept cool and moist at all times to maintain its condition.

To prepare asparagus for cooking, the tougher ends of the spears must be broken off or peeled. To break the ends off, simply grasp the base end with both hands and bend. The asparagus will snap at the place where the stalk has toughened.
To cook asparagus, just drop into a small amount of boiling water in a saucepan or steamer and cook for 5 – 10 minutes until tender, or for an even healthier option, place spears in a steaming basket over simmering water and cook, covered for 5 - 6 minutes.    Asparagus can also be stir-fried quickly and easily.  Just heat a small amount of hot oil, or vegetable stock and add the chopped spears, stirring constantly until tender (3 - 5 minutes) or you can even cook them in a microwave oven.  Place fresh asparagus in a baking dish with tips in center. Add a little water then cover and cook at full pour for 6-8 minutes for spears and only 5-7 minutes for pieces.  All cooking time depends on the thickness of the spears with the so-called pencil asparagus cooking very quickly indeed.

Papaya, rich in Vitamin A, B, C and E, amino acids, calcium and iron, can also assist with digestion as the enzymes break down proteins.  It has more Vitamin A than carrots, more Vitamin C than oranges and is an abundant source of the anti-oxidant Vitamin E.  It is effective in detoxification of the body, speeds metabolic processes and restores enzymes to the body enabling the strengthening of the immune system.

When the fruit is mature but still green it is at its most nutritious as this is when it contains large quantities of the enzyme papain which promotes digestion and eases stomach ailments, and has been used to not only prevent cancer, but assist in its treatment.  Green papaya has only a third of the calories of the ripened fruit and twice the quantity of digestible protein, yet the most nutritious part of the plant is the leaves as they contain levels of niacin, fiber, beta-carotene, and highly digestible plant protein of up to five times of the fruit.

Pregnant women should consume only the fresh ripe flesh of papaya and avoid all other papaya products or complications can result.

The entire papaya (Latin name: Carica papaya) plant has medicinal and nutritional value.  The mature fruit, rich in Vitamin A, B, C and E, amino acids, calcium and iron, can also assist with digestion as the enzymes break down hard-to digest proteins.  Poor digestion can result in a wide range of conditions including acne, allergies, arthritis, bloating, constipation, dairy-food intolerance, diarrhea, gout, hay fever, high blood pressure, psoriasis, stomach ulcers and tuberculosis.

Papaya has more Vitamin A than carrots, more Vitamin C than oranges and is an abundant source of the anti-oxidant Vitamin E.  It is an effective in detoxification of the body, speeds metabolic processes and restores enzymes to the body enabling the strengthening of the immune system.

Enzymes work as the catalysts for thousands of specific bio-chemical reactions in the body, from digestion to tissue repair.  The consumption of fresh raw foods will ensure a good supply of enzymes, but eating refined, processed or cooked foods depletes levels of enzymes and will result in poor ineffective digestion.  The fresh foods will also allow the body to rest from manufacturing its own enzymes in the absence of a ready supply as this production is a tiring process.

When the fruit is mature but still green it is at its most nutritious even if it does not taste as flavorful as the ripened fruit.  In this mature, but green state it contains large quantities of the enzyme papain which promotes digestion and eases stomach ailments.  This promotion of digestion helps to ensure a healthy colon, enabling the regulation of such other in-balances in the system as arthritis, constipation, diabetes and high blood pressure.  In addition to this papain has been used to not only prevent cancer, but assist in its treatment.  People taking papain are reported to recover faster from surgery and chemotherapy.  Papain unlike the bodies own digestive enzyme pepsin which does not function well in an alkaline environment, continues to function in acidic, alkaline or neutral stomach acid levels.  Papain also works to transform proteins into various amino acids such as arginine.  This essential amino acid which can only be derived from foods sources helps in the production of the human growth hormone which increases muscle tone and decreases the amount of body fat.  The green papaya also contains other enzymes which help to dissolve injured or hardened tissues alleviating the problems of ‘hardening of the arteries’ and South American women even massage their breasts with thin slices of green papaya to simulate the milk glands.

It must be noted here that the ripe papaya fruit contains almost no papain, yet the fresh leaves continue to maintain their high levels of the enzyme.

Green papaya has only a third of the calories of the ripened fruit and twice the quantity of digestible protein.  The enzymes of the mature green fruit also help to digest proteins, carbohydrates and fats, yet the most nutritious part of the plant is the leaves.  The leaves contain levels of niacin, fiber, beta-carotene, and highly digestible plant protein of up to five times of the fruit.

The skin should also not be disregarded as the fleshy side of the papaya skin can be used to treat external ulcers, sunburn and skin rashes.  The seeds also contain the enzyme myrosin which has similar qualities to papain, as well as others that can assist to calm the heart.  The tree bark can be used as a remedy for toothaches, the flowers when made into a tea can ease jaundice and bronchitis, and the roots can also be prepared as a tea to eliminate intestinal parasites and to alleviate colic and jaundice.

To maintain your health, fresh papaya should be included in your diet each day, whether as a drink, fresh fruit or by adding papaya sprouts to salads.  To make a nutritious and flavourful start to your day, place mature green papaya, papaya skin and papaya seeds in a food blender together with other fresh fruits and a little water and blend until smooth.

Papaya is a plant that has a multitude of uses and while it is natures own medicine, it must be used in moderation.  In rare cases over use can result in side effects.  Pregnant women should consume only the fresh ripe flesh of the papaya and avoid all other papaya products or complications can result.

Amaranth is one of the oldest seeds to have been cultivated by man.  Originating from South America, it was the mainstay in the diet of the Aztecs and Incas.  It is a bushy plant with broad leaves and a showy plume like flower.  In America and across Europe, the smaller varieties of Amaranth are often used as bedding plants in ornamental gardens because of their striking floral colours, while the large varieties are grown for their seeds.  Each plant is capable of producing over 40,000 tiny seeds which look similar to millet or small coriander seeds.  Mild in flavour it can be sweet, nutty or malt like in taste depending on the variety being consumed.
Meaning not wilting or immortal in Greek it is an extraordinarily healthy cereal or foliage plant, which lives up to its name in more ways that one.  Related to pigweed, it is not a true grain, but an annual herb, and with over sixty (60) varieties there is no distinction between the Amaranth grown for its leaf or that which is grown for its seed.
The Aztecs believed it had supernatural powers and even incorporated it into religious ceremonies, and up to the early 16th Century, Amaranth was associated with human sacrifice where the seed was ground and mixed with honey or human blood and shaped into idols that were then ceremoniously eaten. This practice appalled the Spanish invaders who believed that eliminating the plant would eliminate this supposedly barbaric practice and the planting of Amaranth was forbidden, resulting in its fall to relative obscurity in all but a few remote areas of the Andes and Mexico.  In the 1950’s the scientific community again recognized the nutritional realities of the plant and its modern development has blossomed accordingly.
An adaptable plant it grows easily, even in adverse environments as it is resistant to heat and drought.  Growing up to 350cm in height, the leaf varieties are as low as approx. 45cm, with the grain or seed varieties growing much taller.

Unlike in Asia where it is the leaf varieties generally available (in Thailand, you can easily find amaranth leaf – known locally as Chinese spinach),   Americans and Europeans know amaranth for its grain, as it is commonly available in health food stores and even some supermarkets as a breakfast cereal or as gluten-free flour where it is used to make flatbreads, pasta and pancakes.  It can also be used as a nutrient rich thickening agent in soups and sauces.
Nutritionally, amaranth leaf contains higher calcium, iron, and phosphorus levels than spinach.  Amaranth grains contain more protein than other grains, due mainly to its high lysine content (16%) and more iron, calcium and magnesium than other grains, as well as potassium, phosphorus, Vitamin A and Vitamin C and is high in fibre.  It also contains respectable amount of methionine, which along with lysine (an essential amino acid needed for cell and brain maintenance) are two essential amino acids that are not frequently found in grains.
The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains twice the calcium of milk and if mixed with wheat, corn or brown rice is considered a complete protein with a food value equivalent to fish, red meat or poultry.
Amaranth also contains tocotrienols (a form of vitamin E) which are recognized as having cholesterol-lowering qualities.  Cooked amaranth grains are 90% digestible and because of this ease of digestion, have traditionally been given to those returning to a ‘normal diet’ after fasting or if recovering from an illness.  Amaranth consists of 6-10% oil which is mainly unsaturated and is also high in linoleic acid.
So if you are looking for a truly healthy addition to your menu, add some amaranth today.

For New Year celebrations the world over (or for that matter, any major celebration) champagne is the drink of choice.  Legally only able to be produced in the Champagne region of France, the sparkling wines and methode champenoise (produced using the Champagne method) which are produced across the rest of the world can be equally as good in taste even if often perceived of being slightly lower down the social scale.

Champagne first produced by Dom Pẻrignon way back in the 17th Century has become the celebration staple.  As with red and white wine, Champagne has virtually no nutritional value except that which is gained from its calorific content, as it contains only insignificant levels of carbohydrates (usually not more than 3grams) and some very small quantities of minerals such as iron and sodium.

However this does not mean to say that these alcoholic beverages have no health values.  As with most studies done with food and wine, you can get them to say almost anything, but consuming a glass of red wine a day has been shown to reduce the incidence of coronary heart disease and ischemic strokes by lowering the total cholesterol count while raising the so called ‘good cholesterol’ or HDL levels and keeping the blood vessels clean.

Consume from one to three glasses a day on a regular basis and you will be healthier that someone who drinks none or more than three glasses per day.

Drinking a glass of wine a day can reduce your chances of suffering from an ulcer even if it is only by reducing the appropriate ulcer causing bacteria by a little as 7%.  Increase you consumption to three glasses a day and you reduce the offending bacteria by as much as 33%.  Red wine also has bioflavonoids well documented for their antioxidant properties which can help in the prevention of cancer.  A glass or two of wine may also assist those who suffer from stress related problems as it is a proven relaxant.  This calming influence can assist with the mental transition from work to play or party time.

As with all things in life, if consumed to excess then there are obvious negative effects not least of which is the embarrassment that may be caused by an intoxicated persons uncontrolled actions.  Any health benefits which are possible may be limited if not completely negated if the person is also taking medications of any kind.  Doctors always warn against the consumption of alcohol with medications.  Other issues which can be of concern to some drinkers are the presence of sulfites and tannins.

Sulfites are a naturally occurring compound found on grapes, onions, garlic and other foods.  Additional sulfites may be added in the wine production as they prevent microbial growth in the wine.  If you have an allergy to sulfites, then you may well suffer from severe headaches if you consume ‘a glass or two’.  Sulfite-free wines are available from some suppliers but these wines must be drunk usually within 18 months of manufacture or they will spoil.  Organic wines can also contain sulfites so if this is a problem for you, you may well  need to do some research.

Tannins are also a natural part of the plant kingdom.  Produced by plants to prevent them being eaten, the bitter taste can result in the plant being ‘safe’ from consumption by all except the most enthusiastic predators.  People are the exception here as we have found the presence of tannins to be pleasurable.  Present in a variety of foods including nuts, cheeses and tea, the bitter taste while desirable in taste can cause headaches, despite the positive health claims of being able to lower your total cholesterol levels.

So providing I am consuming in moderate levels, do not have a problem with sulfites or tannins and realize that the only real nutritional benefit is from calories, how do I know how many calories I am consuming?

A simple calculation of 1.6 multiplied by the alcohol percentage of the champagne or wine multiplied by the number of fluid ounces (30ml = 1 oz).
I.e. a 120ml glass of champagne at 10% alcohol content will give you 64 calories.  (1.6 x 10 x 4 = 64)

“There comes a time in every woman’s life when the only thing that helps is a glass of champagne” Bette Davis