Dining in the UK is, like so many aspects of modern life, sometimes a compromise. In days gone by, when gender roles conformed to long-established stereotypes, a housewife would prepare a full, cooked meal for the family to share in the evening. These days, when it is more likely that both partners in a relationship will have careers, time is at a premium and many begrudge time spent cooking after a busy day at work. Consequently, takeaway food and restaurant meals account for a larger part of our diet then ever before. While many of us avoid the kind of fast food that we consider to be junky American imports, such as burgers and greasy fried chicken, we do not seem to be so aware of the health aspects of other cuisines which, although established, are also relative newcomers to our shores. Health in diet and lifestyle is a modern obsession. We shy away from overdoing the very obvious unhealthy foods. We limit our intake of cakes, sweets, chips, but we are less wary of eating Indian and Chinese restaurant meals or takeaways – perhaps several times a week – even though, at the back of our minds, we know that these are often as full of fat, sugar and salt as the more obvious junk foods. Of the imported cuisines popular in the UK, Thai food offers one of the most consistently healthy and well-balanced diets available. Its various techniques and components are a fusion of contributions made by the Asian, European and African cultures that, at various periods, took advantage of the trade routes upon which Thailand was so well placed. It is almost as if it has embraced all the best elements from the many influences that played parts in its evolution, while leaving out most of the things which we now know are not healthy to eat. An article in the health section of the BBC’s website stated that the popular Indian dish chicken tikka masala with pilau rice typically contains around 47g of fat, while a similar Thai food choice, stir fried chicken with plain steamed rice (phad khing hai) has just 13g of fat of which only 3g is saturated fat. The difference is striking, and the more dishes one compares, the greater the contrast one sees between the two cuisines so far as healthy eating considerations are concerned. As well as a healthy, balanced overall diet, the individual ingredients used in Thai cooking are well known for their benefits and, in many cases, they are actually used in Southeast Asian medicine. Turmeric, for example, has anti-inflammatory and antioxidant properties, both of these qualities are known to play a part in preventing the development of cancer. Lemongrass, a lovely, fragrant, lemony herb is used in Chinese medicine in the treatment of colds and flu-like bugs. It is also known to help maintain good digestion. Galangal is a variant of ginger and, as such, shares many of its properties. Galangal is particularly renowned for its effectiveness in relieving digestive problems and gastric disorders. It is also reputed to assist in the reduction of pain and stiffness caused by arthritis. Chillies, cayenne in particular, have recently come to the attention of western researchers. Indications are that chillies and their extracts may be beneficial in maintaining a healthy cardio-vascular system, and in supporting the body’s ability to produce insulin. Some researchers have also found positive impact on certain skin conditions, and on digestion. Another, quite unusual, benefit of chillies is that they are known to combat insomnia, so your delicious Thai meal will also help you to sleep soundly at night! Coriander is well known throughout Asia and is one of the most vital ingredients common to most cuisines from that region. Like many of the other herbs used in Thai cooking, it is known to aid good digestion, and is reputed to encourage a strong immune system, thus helping to defend against common minor illnesses. Coconut milk is believed to assist in the lowering of LDL, a form of cholesterol which is harmful at high levels. It also helps to raise levels of more desirable fatty substances that the body needs in order to function optimally. Like coriander, coconut milk is known for its immunity boosting properties. Some of its components are also known to inhibit some of the effects of aging. Kaffir Lime Leaves have antioxidant properties like several of the ingredients we have mentioned already. Kaffir is said to purify the blood and assist digestion, while promoting dental and oral health. Kaffir is one of the main flavors used in Thai cuisine. But there is more to the healthy eating aspect of the Thai diet than the individual properties of its ingredients: one should not underestimate the importance of the freshness of Thai herbs. Where many Asian cooking styles use a lot of dried spices and extracts, Thai cooking tends to make use of fresh herbs in their natural, whole state rather than extracts. Whole foods of any kind are now widely recognized, even in the west, as being the healthier option, and should be preferred over processed or powdered derivatives. The popularity of salads, fish and seafood mean that there are plenty of alternatives to red meat. That said, body builders and macho traditionalists who don’t consider a meal to be a real meal unless it contains a decent helping of red meat would find that a Thai menu caters for them too. As with all cuisines, there are some things best enjoyed in moderation. If one ate only dishes rich in coconut milk, for example, then one might reasonably expect to add a few inches to one’s waistline. Similarly, someone on a diet may decide to opt for plain or fragrant, rather than fried, rice dishes in order to keep the calories down, but the great thing about Thai cuisine is that meals are generally composed with all elements very well balanced, so it is most likely that a full meal would contain all these marvelous ingredients in just the right proportions. Few dietary experts would dispute that the Thai diet is one of the most intrinsically healthy in the world.
Written by (TEEDOO)@ (http://teedoo.blogspot.com)

Lying just steps from the famous backpacker district of Th Khao San, you’d think that there would be much in the way of authentic Thai food on Th Phra Athit. But there are actually some pretty interesting places to eat. My most recent find is a tiny streetside stall that serves only three dishes, the most famous of which is khao khluk kapi, rice cooked with shrimp paste and served with a variety of delicious toppings — a dish mentioned many times previously on these pages.

Pictured above, the dish incorporates (starting at 12 o’clock and moving clockwise) kun chiang, deep-fried Chinese sausage; deep-fried dried chilies; lime; long beans and cha om, a pungent herb; sliced fresh chilies; sliced shallots; shredded green mango; muu waan, ’sweet pork’, pork belly that has been simmered with fish sauce and palm sugar; and in the center, shredded omelet and dried shrimp deep-fried until crispy. There’s just about every flavor and texture you could ever want, and served with a bowl of hot broth, the dish is a tasty, healthy and balanced one-dish meal.

Another dish made here is khao phat nam phrik long ruea:





A dish of khao phat nam phrik long ruea, rice served with a chili-based dipping sauce and a variety of toppings, at a street stall in Bangkok's Banglamphu district

This is fried rice served with nam phrik long ruea, a pork and chili-based ‘dip’, par-boiled veggies, fresh herbs and other side dishes. The chili dip is wonderfully tart from the addition of a kind of citrus fruit, and I love the sides of salted egg (11 o’clock) and cha om,the herb mentioned above, which in this case is served in the form of a dense omelet (12 o’clock).

The third dish they were serving that day was khanom jeen saw naam, fresh rice noodles served with a coconut cream-based dressing. On previous visits I’ve also seen nam phrik kapi, a shrimp paste-based dish served much the same as the dish above.

The stall is open during lunch, dishes will set you back a whopping 30B (less than $1) and there are English-language signs, probably to facilitate the odd backpacker who dares to explore the gastronmic depths that lie beyond Khao San-style ‘pad thai’.

Khao khluk kapi Tha Phra Athit
Th Phra Athit
Lunch

Article provided by Austin Bush Photography.

This essay is a 3rd prize winning entry submitted by Orachorn Saechang (Yee), a Humanities student from Chiang Mai University. The story describes for us some of the beauty that can be found in far northern Thailand at Doi Pha Tang, near the Laos border.

Doi Pha Tang - A Paradise from Chaotic Life

Have you ever felt like finding a tranquil place to hide yourself away from an otherwise chaotic life? If so, Doi Pha Tung could be one of the natural places you are looking for when you are in Thailand. Tucked away in the Northern part of the country, it is an area that remains tranquil and beautiful and offers some of the most stunning views of any place in Thailand.

Doi Pha Tang is situated in Chiang Rai province, the northern most region of Thailand. It is about 160 kilometers from Chiang Rai city and only 25 kilometers north from Phu Che Fah, another stunning viewpoint where you can see forever in the country of Laos. Doi Pha Tang is the home of the Hmong, Chinese (Yunan), and Yao hill tribe peoples, who have largely maintained their own unique cultures and way of lives.




On the road up to Doi Pha Tang, you will be attracted by beautiful natural scenery. Slowly driving up the mountains, you are most likely to be accompanied by gentle cool breeze, green cauliflowers fields, and small villages of tribes’ people. The area is so different and has a unique beauty for Thailand. The road up the mountain can be a little exciting and adventurous because of its three old iron bridges, which I think are a bit scary. The road is high, steep, and curvy and the experience will be an exhilarating memory of Thailand.

Once in Doi Pha Tang, a traveler will feel like they have reached a peaceful world. Slowly breathing the fresh air will release any exhaustion from the driving. Welcome smiles are waiting in greeting, on local people’s faces. Doi Pha Tang is one of the few places anywhere where you can find camping under the blossoms of Sakura trees. A person is able to quietly meditate and listen to nature’s sound. Stresses can fall away and be replaced by a sense of happiness, calm, and peace of mind.

When you have finishing preparation of your camp area it will be a good time for exploring. A short walk should take you to the Yunan Chinese restaurants and the roadside stands selling preserved winter fruits such as apricots, peaches, red cherries, and Chinese pears. The taste of the fruits here is delicious and seems different from in the city. This region has the cool climate needed to produce many of these fruits that cannot be found elsewhere in Thailand.

As the day draws to a close and before the sun says goodbye, it is a good idea to walk up to a higher place to enjoy the moment. The viewpoints on the mountain are a main attraction to this place and after about 500 meters of walking you can take the opportunity to relax in a place where a beautiful little sala (Chinese style resting place) awaits. Here, the wind may be cool and warmer clothing needed in the winter months but it is worthwhile braving the cool for such a magnificent view of the mountain scenery.

Beyond Doi Pha Tang you can gaze far into Laos and take in views of rocky cliffs, lush green mountains, and the Mekong River cutting it’s border path. Heading to the top of the mountain the wind may pick up speed and you will hear the sounds of trees and vegetation making music when played by the wind.






The summit of Doi Pha Tang is the climax. You are now standing on the border with Laos in front and Thailand in the rear. You will be surrounded by beautiful horizons - blue, grey, orange, red – in an artist’s portrait of a magnificent sky against the mountains. This is an incredible picture of beauty that can not be seen from any other place.

When the sun is about to set you can sit and quietly relax; it is a time to appreciate nature to recharge your strength. This serene moment allows you to be one with yourself and lends an energy that is difficult to describe. The moment the sun is set, everything is still and the world is stops moving - no one is talking or moving because we are all fascinated by the beauty.

At night, it’s a time to visit and have some fun in the outdoors. Campers will enjoy the campfire light and the food and music. Thai and foreigner get together and mix and visit and it is so much like a family atmosphere. Everyone is happy to enjoy this time, there is no ‘you’ and ‘me’, it’s just US. It’s a very happy and unforgettable time. This walk up the mountain was an adventure that we all shared and I will tell those people reading my story that sometimes we know nothing, until we can explore it ourselves!

In the early morning, you can walk the same path up the mountain and enjoy a vast sea of valley and mist, while watching the sun arise from over Laos. The beauty to be found at Doi Pha Tang is beyond words to describe. From darkness to lightness, your new day has begun!

Article provided by Thailand Travel Online.

It’s been far too long and I apologize. I’ve been working furiously on the next edition of Lonely Planet’s Thailand, and simply haven’t had the time to blog. I am in Chiang Rai at the moment, doing research for Thailand, and will do my best to share the food discoveries I’ve been making up here.

Guided by an old issue of the Thai-language food magazine Khrua, my first great food find here in Chiang Rai is a local noodle restaurant called Paa Suk.

Paa Suk, a popular restaurant serving nam ngiaw, a northern-style noodle dish, in Chiang Rai, Thailand



The signature dish here is naam ngiaw, a thin broth (usually pork, but here they also do a beef version) flavoured with a local chili paste and tomatoes, typically served over fresh khanom jeen noodles (’northern spaghetti’, if you will) . The pork version (pictured at the top of this post) was deliciously meaty, although I personally prefer the type served in Mae Hong Son that emphasizes sour tomatoes over meat. The dark cubes you see are coagulated blood, and the dish is served with sides of bean sprouts, pickled mustard cabbage and slices of lime.

They also do a very northern dish called khao kan jin:

Khao kan jin, rice steamed with blood, at Paa Suk, a popular restaurant in Chiang Rai, Thailand



This is rice that has been mixed with (again) blood, wrapped in a banana leaf, then steamed. The result is drizzled with garlic oil and served with fresh coriander, cucumber and green onion. Very nice, and you wouldn’t know there was blood involved unless I told you.

The restaurant is currently being run by the third generation of the same family, and now they even have a branch on Soi 3, Th Silom, in Bangkok, which I’ll be sure to investigate as soon as I get back.

Paa Suk
Th Sankhongnoi, Chiang Rai
053 752 471
7am-3pm

Article provided by Austin Bush Photography.

Lose Weight Living Like A Thai – A Western Perspective On A Low Fat Eastern Lifestyle



It’s off to Thailand. I was a recent college grad seeking to experience a new culture and improve my martial arts skills. After some careful planning I selected the land of smiles for my first international adventure.

I obviously got a dose of culture shock jumping into a culture radically different from my hometown in Littleton, Colorado. The city of Bangkok was humming with traffic non-stop. The tropical climate offered a hot and humid atmosphere. And I discovered the cheapest place is the world to get a foot massage.

Although I enjoyed experience a new culture I quickly felt the withdrawals from some my western amenities, namely easy access to a weight training facility. After some asking around and creative thinking (like using elastic bands or dumbbells for resistance) I eventually found a few workout facilities that got the job done.

I then was a little surprised to see that most Thais don’t engage in structured exercise (especially weight lifting). However the vast majority are extremely thin especially compared to my home country’s standard waist line. To further perplex the situation I noticed that they really didn’t express a big concern about dieting. Every time I ordered an iced coffee (temperatures are usually hot in Thailand) it always came loaded with sugar. Most of their food dishes where loaded with fried items. Fried rice, friend chicken, fried noodles, fried anything Thais would eat it. Their alcohol consumption was comparable to the U.S. (maybe slightly less).

So how does the country of Siam stay so skinny? It could be partly due to genetics but I really believe that this phenomenon comes down to four factors: food portion control, frequency meals, low stress and plenty of activity (not just structured exercise).

In Thailand cooked meals are readily available almost everywhere you go. The locals get up early in morning to fire up their small portable grills. They would offer food of multiple varieties: fried chicken, fried sausage rolls (at least it looked like sausage), fried bananas, fresh fruit. There were also several small walk-in restaurants wherever you went. Most of them offered dishes that included combinations of rice, seafood, vegetables or poultry. Whenever I went to order a meal from one of these restaurants they would give me a small (but tasty) portion of food. I was tempted order more at first but learned to eat slowly and to stay satisfied with just one serving. Their restaurants were also consistently busy. It didn’t seem like there were set eating times in Thailand. Everybody would drop into eat whenever they felt hungry. This would usually be several times a day (5-6 small meals).

As for transportation getting around most Thai cities (especially Bangkok) could be a very frustrating endeavor that was further compounded by the language barrier. They seemed to have non stop traffic jams with cars, mopeds and motorcycles everywhere. Despite the chaos I saw people smile and wave whenever a potentially road rage conflict presented itself. Someone would cut off my Taxi cab and the driver would just laugh. The same was true for off the road. Wherever I went people just smiled. They seemed happy to be living out their lives. Any feelings of discontentment were seldom noticeable. This contrasted greatly from where I was brought up.

I know that excess stress can negatively influence our hormone levels (especially cortisol). How many times have you become extremely angry and frustrated because you got stuck in a traffic jam? How many times have you felt impatient while waiting in a line at convenience store, grocery store, coffee shop, etc? How many times have you lost sleep over things that you KNOW are relatively unimportant? I’m not sure what causes this problem, but it’s certainly not tipping the scales in our favor.

As for activity I didn’t see very many Thai’s engaging in structured rigorous exercise. The weight gym facility I worked out at had a Ping Pong table which was much more frequented then the bench press. However I did notice some Thais did engage in one excellent fitness activity; Muay Thai Kickboxing. Just to give you a little about Muay Thai it is an ancient martial art that has grown into an ultra competition international sport today. Training in Muay Thai requires that you have both endurance and explosiveness. Inadvertently Thais are using both slow twitch and fast twitch muscles when training in their sports. This aerobic/anaerobic combination burns a great amount of calories. A vigorous sessions of hitting punching/kicking thai pads can burn anywhere from 300 to 600+ calories an hour.

So what does this boil all down to? Well for the average person looking to stay in shape and have a relatively low body fat I would recommend the following:

1. Food portion control: Eat small meals of 400 to 600 Kcal depending on your body size. Overeating can cause insulin level spikes, an expanded stomach and puts a lot of unnecessary stress on your digestive system.

2. Meal Frequency: 5-6 six small meals a day, preferably spaced out every 2-3 hours. If you don’t have time to eat take a protein supplement in between meals.

3. Calm down: yes America is certainly stressful country. However life is by no means easier in Thailand and they manage to stay collected. Take a lot of deep breaths, get plenty of sleep and find healthy ways to channel stress. Remember that your work, your life and your choices are YOURS. The Thais I met don’t lose hair over trying to earn a six digit income (in US dollars of course) and you shouldn’t either.

4. Activity. I realize that not everybody has the time exercise, but almost anybody does have the means to be more active. Take a walk on your lunch break. Better yet use that hour to workout at a local gym. The ideal workout routine would involve a combination of weights/cardio. If you are strapped for time try to find an activity that combines both aerobic/anaerobic exercise. A few recommendations would be structured aerobics classes that combine both weight training/cardio (most American gyms offer some variety of this) or a martial arts program, I would personally recommend a kickboxing class for almost anybody.

The only negative thing I noticed in Thailand it is that weight loss supplements cost a fortune. Protein supplements are about 2-3 more expensive. Costs for weight loss products are outrageous. If you reside in the U.S. I would highly recommend www.discountanabolics.com for protein supplements. Also if you are looking to take a few shortcuts (promise me you won’t down a bottle of ephedrine) to lose weight I would suggest the fat loss supplement Phire!

By: Klingensmith Chad
From:www.how2thailand.com
Chad Klingensmith is an American Council on Exercise Certified Personal Trainer and a Mixed Martial Arts Competitor. He has helped several clients meet their goals in personal training, including weight loss and body building. Do you have questions for Chad? Email him at fitnesschad@gmail.com.