Horwath Spa Consulting

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

Spa Cuisine is slowly moving to the fore in our fast growing industry, however regrettably only a few chefs or proprietors have yet to see the full value of this style of cooking as an integral element and fully complimentary to the services being provided in the total mind, body and soul experience. For those far sighted chefs and proprietors that have, the 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. Spa Cuisine can easily be defined as low fat cooking with a low sodium and a low sugar content. (This should not be mis-read as ‘no’, but ‘LOW’. Spa Cuisine does not mean that you have to eliminate all the principals of traditional cooking, just that they need to be reviewed to a healthier format.) From this base the more adventurous Chef can then build his or her own variations including such options as low dairy and or low gluten cookery.

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.

Even the humble ginger root (or more correctly ‘ginger rhizome’) can be used as a flavour enhancer or stimulant. This common commodity found in most Asian kitchens is used in everything from soups to salads, stir-fries and desserts and will add a little extra flavour to your cooking that may be missing because you have reduced the fat as a cooking medium. Not only with the obvious benefits to the sensory palate, but as with all dishes prepared extolling the principles of Spa Cuisine whereby the ingredients are freshly picked and raw or subjected to minimal heat, the use or addition of ginger root results in notable health benefits for the consumer, whether this is added in the fresh or dried form.

From a simple cup of ginger tea through accompaniments of pickled ginger to main dishes such as the Thai culinary specialty of ‘Pat King’ (stir-fried mushrooms with ginger) and on to ginger cake, we can consume a considerable quantity of this pungent rhizome, yet we all too often over look the greater benefits that we can experience beyond its magnificent taste.

Ginger is well known for its ability to act as an anti-inflammatory and circulatory stimulant, but ginger is also known to relieve headaches and arthritis, is an anti-nausea remedy, expectorant, antiseptic, prevents vomiting and is an antioxidant, to name a few of its many health benefits. As a cleansing herb, it has a warming effect that supports the digestive system while stimulating circulation and sweating.

The powerful enzymes in ginger increase the action of the gall bladder while protecting the liver against toxins. It can reduce the volume of acid in the stomach and prevent ulcers caused by irritants such as stress or alcohol. Ginger root (fresh or dried) is included in up to half of all herbal prescriptions in China as it is believed to decrease the toxicity of other ingredients.
Also in our regular diet, we eat many foods for traditional reasons and while there may be a religious or cultural reasoning for this marriage of foods and flavours, there can be a scientific basis for at least some of these traditions. As an example, the Japanese have been eating ginger (usually pickled) with their snacks and meals of sushi (raw fish) for centuries. Whether known by the average Japanese household or not, ginger has been proven to be effective against the possible infection by parasites which are found in raw fish, especially protozoan anisakis. So it is not only the great taste benefits of this food marriage, but also the obvious health benefits.

In fresh ginger, the pungent plant chemical gingerol is present, but this changes to an even more pungent shogaol when subjected to heat or dehydration. Both these plant chemicals contain therapeutic properties so the addition of ginger to your cooking whether fresh or dried will not only add flavour to your diet, but act as a general health tonic from which the whole family can benefit.

To ensure maximum benefits and minimum side effects, include ginger in your meal or consume after meals, and remember that ginger has been noted as a contra indicator for those who suffer from kidney disease.

Add a little ginger flavour today…..

As we all walk down the shopping aisle, there is one important bit of information that appears (or should appear) on every packaged food item. This information is the content and nutrition label. As many of us find it all too difficult or time consuming to prepare a meal from fresh ingredients, we resort to the commercially prepared items. This is acceptable in some instances, and perhaps even necessary in others, but as a standard practice should not be accepted. Fresh foods MUST be a major part of your diet plan. If you are missing out on this and resorting to the commercial products, BE WARNED. Have you read the content and nutrition label on the package that you have just put in your shopping trolley? Or more to the point have you EVER read it? What does all this fine print mean?

Once you have read the label, can you believe it? Is it correct? A report from the Food & Drug Authority (FDA) in 1996 says that on average 92% of the information is correct. This is perhaps less than you or I would have expected, but if you think about it when manufacturing a few million items while the big batch may contain 20% this and 15% that and 12% something else when it is broken down into a saleable portion if may well contain 18% this, 16% that and 14% something else. After all, the law of averages is at work here. This is something to keep in mind. The label is an average, not an exact science. It does give you a listing of the ingredients and a good idea as to the proportions of these ingredients in the total product. Is it mostly sugar, how many chemicals, does it contain nuts? Also ingredients must be listed in their order by volume. Ingredients to look out for especially if listed in the first few items on a label are: Sugar, High Fructose corn syrup, Oil, Shortening, Butter, Lard, Artificial ingredients (the ‘E’ numbers) and Sodium (salt)

Foods which do not make nutritional claims or foods that contain only very small amounts of nutrients which are considered important need not have labels. To be sure if it is a full label detailing all the information you need to make an informed decision, the information must be entitled ‘Nutrition Facts’. This label may be in the form of a nutrition table or on smaller items where space on the total label is an issue may be listed.

Nutritional labeling is base on a ‘serving size’. Consequently some less scrupulous manufactures put this at much less than you might reasonably expect. Take breakfast cereals. A common serving size here is 30g – however if you actually measure out 30g you may find that you have less than half of the portion that you would normally eat.

The number of servings per pack is also important. If you consume half of the pack and the label says the pack contains four portions, then you need to double the all the nutritional data for an accurate consumption level. You are only fooling yourself if you eat two or more of the manufactures servings and stick to the single serving nutrition information.

Once you have this mastered, then you can start to work out the ‘special labels’ that some foods contain. These have become more and more common as the marketing companies become more aggressive in their sales pitch to us. But, be warned – that no-fat label may still mean the food contains fat. To be labeled as ‘no fat’ or ‘fat free’ the food only needs to contain less than 0.5g per serving. Question – How big is the serving?

In the table below are further definitions of special labels.

Information on a label relating to the percentage of daily value is also important. While it is important to check the serving size, and keep items such as fats and sugars at a low level, you should look for products with high levels of total carbohydrates, dietary fiber and vitamins for optimal health benefits.

Many people have problems when they first read the nutrition labels, but persevere as you will quickly learn which are the right foods for you - nutritionally or financially. After all if the item is very high in fat, sugar or water, then if might be cheaper to buy a packet of butter, sugar or a bottle of water at a considerably cheaper price.

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.