What shall we do if we have the cravings?

What shall we do if we have the cravings?

Santosa Detox Wellness Spa Phuket Healthy Eating Lady With Detox Drink

When discussing diets, human beings have a habit of reverting back to certain phrases that reinforce negative behaviours; how many times have you or someone else said “I love sweet food!” or “a cup of Americano is a MUST for me to wake up in the morning”?

Although these statements are fit for purpose for describing the everyday short-term desires of our bodies, they leave much to the imagination about what our bodies need. Perhaps we should be asking, “why do I crave these things?” and “what is really good for me?”.

Despite knowing better, we find it hard to break the habit of indulging those cravings and sparking conversations about the delicious treats we all know and love.

What happens to our bodies when we indulge our cravings?

When we feed our sugar cravings, our blood sugar peaks rapidly. This is because all these sweet foods are broken down into glucose quickly inside the body, which makes your pancreas produce large amounts of insulin. This insulin starts to work inside your blood stream, knocking on the doors of all cells that it can reach, and allowing them to open up and absorb glucose as a form of energy. This releases a rapid burst of energy and is why you feel so energetic for a short while after eating sweet thing.

Unfortunately, this energy does not last. The glucose inside your blood stream is used very quickly and results in your blood sugar dropping drastically. What follows is a sugar low.

The next desire of our body is to consume more sugar in order to rejuvenate our blood sugar levels; at this specific moment, your brain will send a signal to take in new energy as soon as you can. These signals present themselves in physical ways such as shaking and making concentration difficult.

So, we should eat more sugar, right?

When we are under this type of “unconscious” condition, our bodies will tell us this is the easiest thing to do because they can turn sugar into glucose quickly, meaning that your low energy condition will be enhanced straight away. However, this is exactly what we should not do. This is the time to break the cycle of blood sugar highs followed by deep lows. The more we feed our bodies sugar, the stronger the cravings become.

We need to find healthy alternatives to sugar in order to sustain our bodies for longer and avoid these crash cycles, as continuing to function in this way will cause long term damage to 3 major organs; the pancreas, liver and the adrenal gland (which reacts to low sugar). Damage to these is the main cause of type II diabetes.

Scientist and nutritionist have undertaken a number of research projects that have revealed that our food cravings can often be a sign of certain nutrient needs.

As such, we seek the foods we crave. For example, if your body needs more Magnesium, chocolate could provide this. When we eat the chocolate, our body responds by memorizing the taste and subsequent feeling gained from it. As a result, the next time your body is short of magnesium, you will grab a chocolate bar without thinking in order to satisfy it.

This is essentially ‘comfort food’ which contains plenty of unhealthy elements that have negative outcomes for our bodies. One way to look at it is that you always lose more than what you can gain from them.

What shall we do if we have the cravings?

Firstly, we should build up our awareness. Try to ask questions about alternative food to satisfy you and attempt to explore the reason behind your cravings. You can simply do a mineral test to find out what you need, take the right supplements and be free of the craving. Once we have the awareness, facing our cravings is easier and you don’t need to follow your unconscious mind and surrender to your craving.

Today, we will introduce the nutrients you may need from your craving and what type of food you can choose as a replacement.

1. Craving for Chocolate

Chocolate craving

You might need: Magnesium
Food Suggestion: Raw nuts and seeds, legumes, and fruits

2. Craving for sweets or sugary items

SugarCravings2

You might need: Chromium
Food Suggestion: Broccoli, grapes, cheese, dried beans, calves liver, chicken

You might need: Carbon
Food Suggestion: Fresh fruits

You might need: Phosphorus
Food Suggestion: Chicken, beef, liver, poultry, fish, eggs, nuts, legumes, grains

You might need: Sulfur
Food Suggestion: Cranberries, horseradish, cruciferous vegetables, kale, cabbage

You might need: Tryptophan
Food Suggestion: Cheese, liver, lamb, raisins, sweet potato, spinach

3. Craving for bread or toast

Breadcravings
You might need: Nitrogen
Food Suggestion: High protein foods: fish, meat, nuts, beans

4. Craving for fatty foods

Fattyfoodcravings
You might need: Calcium
Food Suggestion: Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame

Food is the fuel for our body. Whether said food is good or bad all rests on your knowledge and awareness of nutrition. We must not forget that a healthy human should always be in balance, the condition of “I must not eat this…” or “I should never eat that” is equally not normal. We can like something and we can certainly enjoy it, but how can we manage our relationship with it?

Have you been experiencing a particular food craving? If so, leave us a message. We will help you to identify what you might need.

Santosa’s detox program is an effective way to identify what is missing from your diet and to get rid of your craving. Our detox center located in beautiful Phuket, Thailand, has a wide selection of detox programs, healthy eating programs, juice fasts, fitness activities, yoga classes and spa treatments to not only rejuvenate your health, but help you to learn how to eat in a healthy way and get rid of your cravings.

For further information, simply fill out the enquiry form and a member of staff will get back to you. We look forward to watching you glow at Santosa Detox & Wellness Center.

Any Questions?

Reasons to Eat More Superfoods

Reasons to Eat More Superfoods

Santosa Detox Wellness Spa Phuket Healthy Eating Superfood

Superfoods are all of the rage amongst health-conscious individuals, so what exactly are they? Superfoods are mostly plant-based foods which are nutritionally dense and extremely good for one’s health. Superfoods give any diet a healthy boost while reducing the risks of certain diseases such as memory loss and heart disease.

Superfoods pack a very powerful nutritional punch and are loaded with antioxidants, vitamins, minerals, fiber and many other important nutrients. In fact, most superfoods are so incredibly potent that you only need a very small amount as part of your daily diet. Superfoods are amazing for both your health and your wellbeing.

One of the most important things to remember when considering superfoods is that you only need a little to gain a lot. As mentioned, superfoods are very potent so you only need to eat a small amount to meet your daily dietary needs. Examples of popular delicious superfoods include blueberries, kale, chia, broccoli, strawberries, the protein-rich grain quinoa, spinach and pistachios. These superfoods are loaded with protein, fiber, anti-inflammatories, antioxidants, vitamins and minerals.

Why do we need to eat superfoods?

Most people are overfed and undernourished and that is due to the fact that we eat large portions of all of the wrong things. Unfortunately, worldwide, a regular diet often consists of sugar, saturated fats, processed carbs and artificial preservatives and colorings. These combined factors can cause inflammation in the body as well as weight gain and contribute to chronic diseases and depression.

Superfoods have the ability to reduce inflammation as well as ensure your body is getting the right nutrients. A diet high in superfoods arms your body with high doses of all of the best vitamins and minerals as well as antioxidant power which can help combat inflammation and certain food allergies.

Eating and cooking with superfoods

One of the best decisions you can make is to start eating and cooking with superfoods. However, there are a few things to remember before you start your superfoods culinary journey. Make sure that you never overcook superfoods. High heat can damage certain water-soluble vitamins and destroy antioxidants. Remember to use good quality fats such as olive oil or grapefruit seed oil.

If you are looking to get the most nutrients from superfoods, make sure to synergize them with food combining. Most superfoods contain compounds that are better absorbed when eaten with good fats. Indulge in kale, Swiss chard, quinoa, lentils, broccoli and super spices like turmeric and cinnamon.

Enjoy superfoods at Santosa

Here at Santosa, we are firm believers in superfoods, their health benefits and healing properties. Superfoods play an important role in all of the delicious vegan dishes created at Santosa Vegan Restaurant. We use a variety of superfoods including pumpkin seeds, sesame seeds, coriander seeds, almond, hemp protein, garlic, walnuts, Moringa and Spirulina in our homemade vegan dishes.

A great way to experience just how wonderful superfoods are is to dine with us. Not only can you dine on creative vegan cuisine loaded with rich flavors and wonderful textures, while dining you can also admire beautiful sunset views over the Kata Beach neighborhood below. Santosa Vegan Restaurant has great options for breakfast, lunch and dinner and our popular Santosa Vegan Buffet is every Saturday evening starting at 18:30pm.

To learn more about superfoods or to make a reservation to dine at Santosa Vegan Restaurant, simply fill out the inquiry form below. We can’t wait to welcome you to Santosa!

Any Questions?

Celebrate a Vegan Christmas at Santosa

Celebrate a Vegan Christmas at Santosa

Santosa Detox Wellness Center Helathy Vehan Food With Red Fruits
The holiday season is nearly here, and vegans should not miss out on a Christmas feast. We are proud to announce an exciting 5 course vegan Christmas Dinner menu at Santosa on December 24th, 25th and 26th.

Skillfully prepared, the vegan Christmas Dinner menu features a choice for two starters, soup, pasta a main course and dessert. Festive and delicious, the vegan Christmas Dinner menu at Santosa is sure to please.

Our talented chefs and Santosa Vegan Restaurant team have put a lot of hard work and thought into this year’s vegan Christmas Dinner menu. Sourcing only the freshest local produce and using the highest quality ingredients, the menu is a delightful mix of assorted flavors that combine together for an outstanding vegan dinner.

Starters include Santa’s Gift which is a cold salad of fresh strawberry, cherry tomatoes and avocado with Soya cheese garnished with basil seeds. Santa’s Workshop is a fried potato samosa served with coriander and tamarind sauce.

The soup on the vegan Christmas Dinner menu is called Merry Minestrone. It’s a mixed vegetables soup with Quinoa featuring mint leaves and a touch of fresh dill.

The pasta dish is a homemade Cannelloni of colored pasta with Spinach and Tofu served with tomato sauce and cashew nut cream. This delicious pasta dish has been named Rainbow Christmas due to its influx of festive colors.

The main course of the vegan Christmas Dinner menu is aptly titled Vegan Wonderland. Featuring broccoli, kale, carrots and avocado with parmesan cheese and Soy ham served with Mexican sauce and a green salad. Vegan Wonderland is a creative main course that is sure to please.

Christmas Dinner dessert is called Angel’s Love, and it is a cream of pumpkin and almond milk with caramel served with chocolate cookie & fresh seasonal fruits on the side. Trust us, it is so luscious!

The vegan Christmas Dinner menu at Santosa falls into two different price categories. Regular price is 1,299THB per person and includes a welcome drink. The special price of 1,440THB per person includes 1 drink of choice, Fresh Juice or Healthy Smoothie or one glass of Red or White Wine.

Reservations are essential for the Christmas Dinner at Santosa Vegan Restaurant. To make a booking, fill in the inquiry form below. If you are a local Phuket resident, feel free to call us on 076 330 600. We can be contacted via email at andrea@santosaphuket.com or if you use WhatsApp, send us a text on 084 441 3810.

Available on December 24th, 25th and 26th, the vegan Christmas Dinner menu is going to be a fantastic event. We can’t wait to welcome you and celebrate a Vegan Christmas with you here at Santosa!

Any Questions?

Food for Glowing Skin

Food for Glowing Skin

Santosa Detox Wellness Center Women With Glowing Skin

If your skin is healthy, you will glow from the inside out. These days it is getting harder and harder to keep skin healthy. We face heavy pollution and environmental factors such as the harsh sun daily. Pair that with the stress of balancing work and family life, along with unhealthy snacking and a massive intake of junk food and having or obtaining skins that glows becomes a difficult concept to achieve.

Most of us use cosmetics to hide blemishes, acne and pimples. However, while makeup can hide these imperfections, a healthy diet will keep them at bay and possibly prevent them from coming back again. If you modify your diet, it is possible to acquire that natural, healthy glow again.

To keep skin in tip top shape, healthy and glowing, fruits and vegetables are the most important food items to consider. In their natural state, fruits and vegetables contain skin-friendly components that help rectify skin problems from the inside out. Fruits and vegetables help to maintain the body’s hydration levels, so not only do they keep the body healthy, but they also aid in replenishing the skin to its gorgeous, glowing state.

Great Food for Glowing Skin

Loaded with antioxidants, dark green leafy vegetables enhance the skin’s natural radiance. Dark green leafy vegetables such as spinach, lettuce, coriander, broccoli, arugula and parsley contain essential vitamins and nutrients that help eradicate skin’s dullness and enhance its glow.

Antioxidant-rich berries such as strawberries, blueberries and raspberries wipe blemishes away from the skin, while mangoes which are rich in vitamin A help to prevent premature aging. Other fantastic fruits for your skin include bananas. Bananas are chockfull of vitamins A, B and E and help prevent premature wrinkles. Papaya clears skin of all impurities and helps you to shed dead skin cells.

Foods that are rich in unsaturated fats and omega-3 and omega-5 fatty acids are essential for providing the skin with a nice dose of natural oils. Natural oils, or good fats, reduce inflammation, acne, redness and scaly skin. Nuts such as almonds, walnuts and hazelnuts are good for your skin, and if you are a fish eater, the best types of fish for your skin include salmon, tuna and trout.

It is no secret that carrots are good for your eyes, but they also do wonders for the skin! Carrots contain high levels of beta-carotene, vitamin A and antioxidants. They help keep skin healthy by flushing out toxins. Carrots also protect skin from damage induced by the sun, which in turn prevents premature aging and wrinkles.

Avocados are delicious, but they are also really good for the skin. They are high in vitamin E which helps slow down skin-damaging process. Avocados also help the skin to retain moisture which brings about a healthy glow.

Water, and lots of it, keeps the skin supple and clear. However, if you must drink something besides water, green tea is a safe choice. It is rich in antioxidants and helps to combat the free radicals that are formed when the skin is exposed to the sun’s UV rays.  Green tea also lowers levels of DTH, the acne-producing hormone, which leaves the skin healthier and younger looking.

If you have a sweet tooth, make sure to satisfy it with dark chocolate. The antioxidants in dark chocolate protect the skin from free radicals keeping it soft and young. Dark chocolate also helps protect the skin from sunburns, which is important to know on a beautiful tropical island like Phuket.

Get Glowing at Santosa Detox & Wellness Center

Are you looking to get healthier? Would you like to glow from the inside out? Our detox retreat located in beautiful Phuket, Thailand, has a wide selection of detox programs, healthy eating programs, juice fasts, fitness activities, yoga classes and spa treatments to not only rejuvenate your health, but help you to glow from the inside out.

In addition, we have a wonderful vegan restaurant where our chefs create delicious, healthy food filled with fruits, vegetables and good fats. Putting the right kinds of food into your body is good for both your health and your skin.

For further information, simply fill out the enquiry form and a member of staff will get back to you. We look forward to watching you glow at Santosa Detox & Wellness Center.

Any Questions?

What are Macronutrients and Micronutrients?

What are Macronutrients and Micronutrients?

Santosa Detox Wellness Center Phuket Micronutrients 1100px

The human body has a variety of nutritional needs to be met in order to function and survive. What we choose as a daily diet is essential to meeting these needs and it is important to understand the division of nutrients into macronutrients and micronutrients. Macronutrients are classified as carbohydrates, proteins and fat while micronutrients are vitamins and minerals.

The Role of Macronutrients

The three macronutrients are carbohydrates, proteins and fats, and they all have their own specific roles and functions in the body. They supply us with calories or energy, so the body needs these nutrients in large amounts to grow, develop, repair and generally feel good.

While it is true that macronutrients are found in every food, it is the way that they are balanced that is important. For example, one must weigh the good fats versus the bad fats and the same goes with carbohydrates and proteins. Once the consumer becomes aware of the balance, it is just a matter of tailoring the diet accordingly.

Santosa Detox Wellness Center Phuket Macronutrients

Does it sound confusing? Trust us, it is not. The most important thing is to source good fats, carbohydrates and proteins and implement them in your diet. By doing so, you expand your dietary routine and also start eating more foods that are better for your overall health.

Some examples of healthy fats include:

  • Almonds
  • Walnuts
  • Olives
  • Avocados
  • Seeds such as chia seeds or pumpkin seeds

Healthy fats help improve brain development, cell functions and also protect the body’s organs. Do eat as many healthy fats as you can, as they account for 15-20% of what you consume.

Protein is essential for our bodies as it repairs and regenerates body cells and tissues, aids in the manufacturing of hormones and keeps the immune system healthy and functioning. To incorporate more good protein into one’s diet, try beans and legumes, unsalted nuts, seeds, quinoa and raw leafy greens such as kale and spinach.

Carbohydrates are the body’s main energy source and are made up of small chains of sugar that the body breaks down into glucose. Carbohydrates comprise 45% – 65% of a person’s diet. Healthy carbohydrate choices include brown rice, apples, millet, cauliflower, bananas, carrots, oats, quinoa, red beans and chickpeas.

What are Micronutrients? 

Although the body does not need micronutrients in the same way it needs macronutrients, they are still incredibly important. Micronutrients work together with macronutrients to keep the body functioning. Micronutrients are crucial in maintaining energy levels, metabolism, cellular function, as well as physical and mental wellbeing.

Micronutrients are the vitamins and nutrients that your body needs, but they are minuscule to macronutrients when it comes to maintaining good health. Micronutrients help eradicate mineral deficiencies and are essential to the production of enzymes, hormones, proteins and other products created by our bodies.

If you are leaning towards a more plant-based or 100% vegan diet and concerned about micronutrients, it is important to remember to get enough Vitamin A, B, C and through to K as well as minerals such as magnesium and zinc. To ensure that you are getting all of these vital vitamins and minerals that the body needs, it is best to not only eat the rainbow but also eat as varied as you can, just make sure you are eating all of the good stuff!

Interested in Learning More? 

Interested in learning more about macronutrients, micronutrients, a vegan diet or an overall healthy lifestyle? Simply fill in the enquiry form below and we’ll be in touch as soon as possible.

Santosa Detox & Wellness Center is an acclaimed detox retreat on the tropical island of Phuket in Southern Thailand. We offer a wide variety of detox programs, juice cleanses and fasts as well as physical activities to help you awaken your life’s potential. We look forward to seeing you here.

 

Any Questions?

The Importance of Superfoods

The Importance of Superfoods

Are you looking to improve your health? One of the best ways to start is by changing your diet. Many of us are familiar with the phrase, “you are what you eat.” Therefore, it is important to cut back on, or even cut out, processed foods, carbs, excess sugar and fast food from our diets. We should replace these items with more fresh vegetables and fruit, healthy grains and superfoods.

What are superfoods?

Superfoods are nutrient rich foods able to improve health and one’s overall well-being. Superfoods have disease fighting properties and are known to strengthen the immune system and reduce certain types of chronic diseases and cancer. Basically, superfoods contribute to a person being healthier.

Some of the healthiest foods you are already eat are superfoods. For example, leafy greens and juicy fruits, such as blueberries and cranberries, are all antioxidant rich superfoods. Healthy grains such as quinoa are also considered a superfood.

Why are superfoods important?

Superfoods are an essential part of a healthy lifestyle. Full of everything that is good for you, superfoods are dense in vitamins, protein, fiber and many of the other nutrients that our bodies need to help fight off disease and feel energized.

How can I add superfoods to my diet?

If you are eager to become a bit more healthy and are interested in adding superfoods to your diet, rest assured that it is quite a simple thing to do. Here are some superfoods that you can easily add into your daily meals:

  • Walnuts – rich in Omega-3’s, walnuts are great for brain function and are great in salad, yogurt or just as a plain snack
  • Kale – full of iron and good for blood health, kale is a great addition to a salad or perfect in a healthy green smoothie
  • Berries – well known for their antioxidant properties, berries are nature’s candy and rich in vitamins and fiber; berries are perfect as a snack or added to salads, oatmeal or yogurt

Make an effort to eat or cook with superfoods when you can. You are bound to notice a difference once you start incorporating these delicious, healthy foods into your diet.

Superfoods at Santosa Detox & Wellness Center

Here at Santosa Detox & Wellness Center in tropical Phuket, Thailand, we pride ourselves on healthy living. Our detox retreat is perfect for a health & wellness holiday, and while you stay with us, we are pleased to introduce healthy eating habits to you.

We utilize a wide variety of superfoods in our smoothies and juices here at Santosa, and our chefs do their best to incorporate superfoods into the outstandingly creative raw food and vegan dishes served at Santosa Vegan Restaurant. You’ll be blown away at just how delicious healthy eating can be here at our five star detox holiday retreat in Phuket.

Interested in learning more? Simply fill out the enquiry form below and a dedicated member of staff will be in touch. We can’t wait to introduce you to some of our favorite superfoods and help you on your health & wellness journey!