Vegan Holidays in Phuket, Thailand at Santosa Detox & Wellness Center

Vegan Holidays in Phuket, Thailand at Santosa Detox & Wellness Center

Are you interested in a well-rounded health & wellness holiday that focuses on a vegan diet while incorporating detox programs, fitness activities, SPA treatments and yoga classes? If the answer to those questions is yes, then Santosa Detox & Wellness Center located on the beautiful tropical island of Phuket in southern Thailand is for you.

What exactly is a vegan holiday? A vegan holiday is a holistic experience that includes a wide variety of health & wellness programs that highlight a vegan diet or vegetarian diet and why eating more plant-based dishes is good for you.

Vegan and Vegetarian Travel Trends

International travel as a vegan or vegetarian can sometimes be a challenge, especially in remote areas of the world. If a traveler does not speak the local language, it can be difficult to sample popular local dishes without the meat. However, recent travel trends suggest that dedicated vegan and vegetarian holidays are on the rise which is great news for anyone who travels as well as those seeking a wellness or detox holiday abroad.

In recent years, more and more people across the globe have started to become more conscious about what they consume. People worldwide are developing a taste for more healthy vegan and vegetarian dining options as well as showing interest in raw cuisine, vegan cooking classes, vegan and vegetarian eateries and vegan fitness.

Today so many people are beginning to recognize the health benefits of a plant-based diet and how it is not only better for the body, but shows more compassion towards the planet and animals, too.  While certainly all travelers are not vegan or vegetarian, they are seeking out establishments that serve vegan and vegetarian options highlighting local flavors made with community sourced produce and organic products when and where available.

The Vegan Holiday Experience at Santosa

Do you feel the need to make changes in your life? Are you struggling with your emotions? Would you like to get fit, but perhaps you don’t have the motivation or will to start? Have you always been interested in yoga, but scared to try? Wanting to go vegan, but feel unsupported and truly do not know where to begin?

Become a better version of you at Santosa Detox & Wellness Center.

Located in tropical Phuket, Thailand, the island’s natural beauty serves as the perfect inspirational backdrop to reevaluate your life and make the necessary decisions to move forward both happier and healthier. The wide variety of programs on offer at our five star detox & wellness facility are all taught by professional therapists whose main goal is to watch you succeed.

If you are interested in learning more about veganism or becoming a vegan, Santosa is home to the outstanding Santosa Vegan Restaurant. An open-air, terrace-style restaurant that offers up an entirely vegan and raw food menu. Innovative and creative, our vegan kitchen features talented chefs with a passion for vegan cuisine.

Travelers are also able to take a Vegan Cooking Class at Santosa every Thursday from 16:00-17:00pm. Learn awesome tips and tricks for creating outstanding raw food menu items and vegan dishes in the comfort of your own kitchen. How cool is that?

For more information about Vegan Holidays in Phuket at Santosa Detox & Wellness Center, simply fill in the inquiry form below. We’ll get back to you as soon as we can. Can’t wait to welcome you here!

Reasons to Go Vegan in 2017

Reasons to Go Vegan in 2017

It is that time of the year again. The time to usher out the old and welcome in the new. Did you make any New Year’s Resolutions? Chances are, that if you did, those resolutions included losing weight, eating better and getting healthier? Are you aware that all of these goals can be met by switching to a vegan diet? Get ready to accomplish your goals and enjoy delicious, satisfying meals throughout the duration of your journey.

 

Going vegan in 2017 does not have to be difficult, and to be honest, there are some truly wonderful reasons to make the transition. For example, going vegan can help you shed those extra pounds you’ve been desperately trying to get rid of. Going vegan is a healthy way to keep the excess weight off for good. Being vegan is not a fad diet, it is a positive lifestyle change. Case in point, on average, vegans tend to be up to 20 pounds lighter than meat-eaters.

 

Raw Pad Thai

Raw Pad Thai

A vegan diet is also great for your health. Vegans are less likely to develop cancer, diabetes or heart disease and their blood pressure is usually much lower than a meat-eaters is. As a vegan diet is a plant-based diet, vegans get all of the nutrients needed to be healthy from plant protein, fiber and minerals. Also, a vegan diet does not contain the saturated fats and cholesterol found in diets rich in meat.

 

Does the thought of going vegan appeal to you, but are you afraid of giving up ice cream, chicken sandwiches and perhaps the occasional burger? You won’t have to! As the vegan diet continues to gain momentum and become more popular, companies continue to come out with tasty alternatives free of meat and dairy products that actually taste like the real thing. Also, there are tons of resources out there, recipes too, on how to substitute some of your favourite meat dishes and turn them into healthy vegan meals.

 

Vegan food is delicious, and steps toward eliminating meat and transitioning into a total vegan diet are not as difficult as they seem. Start day by day and do what is right for you, but no doubt about it, a vegan diet is much better for your health, for animals and for the planet in general. It’s a new year, make your ultimate goal in 2017 a whole new you!

 

Going Vegan in Phuket

 

Santosa Detox and Wellness Center, located near the popular Kata Beach on the southwest coast of Phuket, we have a fantastic, innovative vegan restaurant that utilizes only the best organic produce and local ingredients. Our restaurant hosts a popular vegan buffet twice a week, and we also offer vegan cooking classes with our vegan chef from Italy. Simply fill out the enquiry form below and a member of staff will get back to you as soon as possible.

 

We look forward to welcoming you to Santosa Detox and Wellness Center as well as sharing the health benefits of a vegan diet with you!

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Why Nutrients Count….

Why Nutrients Count….

You know how you just feel starving after having a huge meal of low carb, low fat, low calorie diet food?
There is a reason why nutrients count and not just calories!
Find out what the most important nutrients are and what they do for your body & what food to find them in.

Nutrients vs. Empty Calories

Empty-calorie foods are highly processed foods that contain added fat, salt & sugar. Examples include baked products such as cakes, cookies, pies and pastries as well as puddings, doughnuts, fries, jams, syrups, jelly, sweetened fruit drinks, breaded fried burgers and ice cream. Empty-calorie foods also make up most of the long shelf life foods and beverages sold in vending machines such as chips, salted snacks, candy, soda, energy and sports drinks. Although empty-calorie foods are cheaper and more readily available than nutrient-dense foods, regular consumption of these foods can have a negative effect on health.

Eating a balanced diet of nutrient-dense foods provides many nutrients that are required to maintain health. This means planning meals that include fruits, vegetables, whole grains, nuts, beans, seeds, These foods provide fewer calories but are excellent sources of nutrients such as the B-vitamins, vitamins A, C, D and E, protein, calcium, iron, potassium, zinc, fiber and monounsaturated fatty acids. Fruits and vegetables also contain phytochemicals that may help reduce the incidence of heart disease, diabetes and cancer.

Top 10 Nutrients and where to find them

1. Vitamin A

This essential vitamin plays an important role in general growth and development, including proper vision, healthy teeth, glowing skin, strong bones and more.

Some foods rich in vitamin A are carrots, sweet potatoes, cantaloupe, pumpkin, spinach, watermelon, kale, papaya, peaches, apricots, tomatoes, dried beans, lentils, red peppers, guava and broccoli.

2. Vitamin C

This water-soluble vitamin is an antioxidant that helps protect cells from free-radical damage, lowers the risk of different types of cancer, regenerates your vitamin E supply, and improves iron absorption. It also keeps the gums healthy, aids in healing wounds, boosts the immune system, and keeps infections at bay.

Your body can’t store vitamin C or make it, so you need to consume some every day. Some foods rich in vitamin C are red peppers, kiwi, oranges, strawberries, cantaloupe, broccoli, guava, grapefruit, Brussels sprouts, parsley, lemon juice, papaya, cauliflower, kale and mustard greens

3. Vitamin E

Vitamin E is the collective name of eight fat-soluble compounds with distinctive antioxidant activities. This particular vitamin protects the skin from harmful ultraviolet light, prevents cell damage from free radicals, improves communication between cells, and protects against prostate cancer and Alzheimer’s disease.

Some foods rich in vitamin E are spinach, chard, turnip greens, mustard greens, cayenne pepper, almonds, sunflower seeds, wheat germ, asparagus, bell peppers, whole grain cereals and safflower oil.

 

4. Dietary Fiber

The definition of fiber is complex carbohydrates that the body can’t digest or absorb. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body.

A high-fiber diet normalizes bowel movements, helps maintain bowel health, lowers cholesterol levels, helps control blood sugar levels, and aids in achieving healthy weight. It also lowers the risk of developing chronic conditions, including heart disease, cancer, and type 2 diabetes.

Some foods with high fiber content are whole grain crackers, quinoa, millet, barley, cracked wheat, wild rice, black beans, chickpeas, turnip greens, oats, flaxseed, mustard greens, collard greens, navy beans, eggplant, raspberries, and cinnamon.

5. Folic Acid (Vitamin B9)

Folic acid, also known as folate, is a form of the water-soluble vitamin B9. Folic acid supports red blood cell production to prevent anemia, prevents homocysteine buildup in your blood, and helps the nerves function properly. It also prevents osteoporosis-related bone fractures and dementias, including Alzheimer’s disease.

The body cannot store folic acid, so it is highly essential to consume it every day to maintain an adequate amount in your system.

Some good food sources of folic acid are romaine lettuce, spinach, asparagus, turnip greens, mustard greens, parsley, collard greens, broccoli, cauliflower, beets, lentils, asparagus, cabbage, egg yolks and lettuce.

6. Iron

Iron helps make red blood cells, which carry oxygen around the body. It is also necessary to support proper metabolism for muscles and other active organs. A lack of iron in the body can lead to iron-deficiency anemia that can result in fatigue, weakness, and irritability.

Some iron-rich foods are oysters, red meats and chicken liver, but there are many vegan alternatives such as soybeans, fortified cereal, pumpkin seeds, beans, lentils, spinach, nuts, dried apricots, brown rice, watercress, kale, Swiss chard, thyme, asparagus, cumin, turmeric, tofu, blackstrap molasses, collard greens, leeks, oregano, black pepper, basil and turnips.

Also increasing the amount of vitamin C in your diet will help your body absorb iron more effectively.

  1. Magnesium

Magnesium contributes to bone strength, enables energy production, boosts the immune system, and normalizes muscle, nerve, and heart functioning. In fact, this mineral is highly essential for a normal heartbeat. Foods that are high in fiber are generally also high in magnesium.

Some good foods to eat to get magnesium are legumes, whole grains, broccoli, squash, spinach, almonds, cashews, peanuts, soymilk, black beans, avocado, brown rice, oatmeal, kidney beans, banana, pumpkin seeds and sesame seeds

  1. Omega-3 fatty acids

They are considered essential fatty acids (ALA, DHA and EPA) that help build cells, regulate the nervous system, strengthen the cardiovascular system, build immunity, and help the body absorb nutrients.

They also reduce the risk of becoming obese and improve the body’s ability to respond to insulin. They even help prevent cancer cell growth.

Some of the best sources of omega-3 fatty acids are flaxseeds, walnuts, salmon, sardines, soybeans, halibut, scallops, shrimp, canola oil, linseed, tofu and olive oil.

  1. Calcium

The mineral calcium plays a key role in maintaining healthy teeth and bones. It also promotes healthy nerve and muscle functioning, helps maintain the pH balance in the blood, and helps the body convert food into energy. It has been found that adequate calcium intake also lowers blood pressure, as well as controls weight.

Some calcium-rich foods are tofu, black molasses, sesame seeds, sardines, collard greens, spinach, turnip greens and scallops.

  1. Protein

 

Protein helps the immune system function properly; maintains healthy skin, hair and nails; and, assists the body in producing enzymes.

Protein is considered the building block of life because the body needs it to repair and maintain itself. Protein is important to support proper growth and development during childhood, adolescence, and pregnancy.

Some high-protein foods are spinach, tofu, mustard greens, asparagus, soybeans, mushrooms, eggs, summer squash, split peas and garbanzo beans.

Be sure to get the right amounts of these essential nutrients in your diet every day!

Eating healthy even on the plane!

Eating healthy even on the plane!

Millions of people travel every day, coming in and out of the airports. They think they have no choice, but to eat the airport and airplane food because it is the only thing available.
But what if you don’t want to give up your health just because you’re travelling?

Find out the nifty tricks you can apply!

Now that many companies have introduced the vegetarian/vegan/raw/no dairy/no fish/no whatever else you can think about choice, it’s getting easier and, as I think there is always space for improvement and transformation, I’m still very careful and I take precautions.

Remember that most of the time we are talking about pre-packaged, pre-cooked food. We don’t know what is inside and the food is often heavily processed with additives and preservatives.

So, as a chef and coach, I would like to share with you my tips and suggestions about how to survive airport and airplane food, simply by bringing your own food on board. The only thing you have to make sure is that your food won’t be confiscated at the security checks (you can ask your travel agent to provide you with this information).

Here are some items that don’t get confiscated but be sure to check the quantity you are allowed to carry on board.

– crunchy snacks like crackers, kale chips, raw crackers, veggie chips (you need a dehydrator for that; for some recipes you can use the oven so you can bake delicious crackers and granola bars)

– homemade sandwiches wrapped in paper and transparent plastic bags of appropriate size. Remember not to use any foil, as they will ask you to open the bag and check because the foil hides the content to the x-rays machine. Some (vegan) ideas for sandwiches: vegetable ham, hummus and salad; vegetable mayo and grilled veggies; homemade peanut butter sprinkled with sesame seeds and salt and fresh apples; homemade veggie burger and mayo and salad…..

– fresh fruit and veggies. Bananas and oranges are perfectly “packaged” by Mother Nature as a great travel snack! Cherry tomatoes, grapes, carrots, are other great examples. If you feel brave you can also bring avocados on board and eat them with the spoon provided by the company.

-trail mix: I like to make my own at home, rather than having the one from the shop; my fav recipe is this: ½ cup each of raisins, blueberries, prunes,  almonds, pumpkin seeds and coconut flakes. It gives me energy and it is nutrient-dense. If you put more dried fruit like dates or apricots you can prepare fruit bars.

-tea bags of your favorite brand, to make hot tea and sip it during the flight and if you carry your fav book and/or your music it will be (almost) like at home!

What happens when you eat such food? Besides the obvious of not eating food laden with chemicals and preservatives, you will feel much better upon arrival to your destination and the jet-lag won’t be that horrible because your energy level will be higher than usual.

…and if you add probiotics to your fruit bars, it will be even better!

Happy Travelling, Your Susanna.

True Colors – How to put rainbows in your diet and feel better, everyday

True Colors – How to put rainbows in your diet and feel better, everyday

Santosa Detox Wellness Spa Phuket Mixed Fruits

What is “color”?

According to books, the definition of the word color is “a phenomenon of light (as red, brown, pink, or gray) or visual perception that enables one to differentiate otherwise identical objects”

In food color compounds can be natural, from the food itself or artificially added, in order to give food a better taste; scientists did many experiments and found out that if we serve a strawberry juice colored with green pigments, people had the tendency to not perceive the taste as much as when the juice kept its natural red color.

In this article I will write about the natural color present in food, thanks to enzymes and phytochemicals.

According to Susan Bowerman, MS, RD, CSSD, “We eat foods primarily based on their taste, their cost, and how convenient they are,” she notes. “The food manufacturers have done a great job of creating many foods that are easy to eat, inexpensive, and rich in sugar, fat, and salt so that they taste good. Starches, fats, and sweets are the least expensive foods in the diet, so it’s easy to see why we lean toward these ‘brown/beige’ foods. They fill us up for very little monetary cost, but there are significant health costs to a diet that is so high in refined carbohydrates and devoid of the vitamins, minerals, fiber, and phytochemicals that are so abundant in plant foods.”

So what does color have to do with diet anyway?

One word: photochemical. These substances occur naturally only in plants and may provide health benefits beyond those that only essential nutrients provide. Color, such as what makes a blueberry so blue, can indicate some of these substances, which are thought to work synergistically with vitamins, minerals, and fiber in whole plant foods to promote good health and lower disease risk. Acting as antioxidant they protect and regenerate essential nutrients and work to deactivate cancer-causing substances.

A rainbow diet can provide a variety of those nutrients and phytochemicals.

The golden rule here, from my chef-point-of-view is to use creativity and to play with food colors and food plating.

Also in our present culture the color of the food has so many symbolic meanings, like red and white are associated with important events like weddings or holidays, and green and brown are associated with everyday food or simple food: think for example to salads and whole bread or whole pasta.

According to the WHO we should eat all the colors, everyday, and as much as possible.

WHITE: it’s a symbol of purity and simplicity. Think about wedding cakes, or simple foods like rice and milk.

White foods, like almonds, apples, pears, onions, daikon, turnip, garlic, celery, fennel, cauliflower, banana, cashews, endive, coconut, lychees, and rambutans are rich in vitamins, minerals and fibers. They are helpful against cellular aging and circulatory pathologies. They are also bone-strengtheners.

ORANGE AND YELLOW: these two colors make us think about energy, about solar light, gold, saffron, vitality and happiness! In some traditions, like the Roman, yellow pigments were used to dye the clothes used in rituals and ceremonies.

Orange and yellow food contains beta-carotene, which is a precursor of Vitamin A and a powerful antioxidant. They are immunity boosters, help with eyesight and cell reconstruction.

Some foods of this group are: apricot, carrot, cantaloupe, pumpkin, orange, lemon (also rich in Vitamin C), bell pepper, mango, pineapple, etc.

GREEN: green is a symbol of birth, spring, rebirth, strength and Mother Nature. The most significant nutrients are chlorophyll and magnesium, both very helpful in cancer prevention and used as a metabolism booster.

Some examples: broccoli, courgettes, avocado, kale, parsley, spinach, kohlrabi, rocket, basil and other herbs, cucumber, all the varieties of salads (romaine, chard, iceberg, green oak, frisee, escarole) and fruits like grapes and kiwi, amongst many. All of them are very rich in Vitamin C, one of the most powerful antioxidant ever.

RED: it is the color of fire and blood which, on a symbolic level, represents energy and the power to generate it.

Think of watermelon, red beetroot, tomato, red radish, raspberry, cherry, strawberry, red papaya. Their use can help us reduce the risk of cancer and circulatory problems.

BLUE AND PURPLE: they are associated with relaxation, sleep and balance.

The blue and purple foods are used for blood circulation and for eyesight.

These color bombs can include blueberries, blackberries, plums, grapes, eggplants, red dragon fruit (which is more purple than red) and some varieties of figs. They are rich in potassium and are very helpful for general well-being and for the circulation.

So, put as much color on your plate as possible and pamper yourself with the rainbow diet!

Buon appetito!

Any Questions?