An endless array of holistic therapies at this tranquil island spa

I generally have a rule of not visiting the same place twice. I prefer to expand my horizons and challenge myself to see and do new things. However, I recently returned to Kamalaya in Koh Samui. Our more dedicated readers may remember I went to Kamalaya last year to do a detox program. Well, this year when the time came to take a break after a seriously demanding year, I could think of no better place to do it than Kamalaya Koh Samui. In fact, Kamalaya wellness retreat is of such a high standard of excellence that I can foresee returning again and again.

My overall goal on this trip was to reconnect with myself, and bring back some tools to my daily life that would encourage balance and long term wellness. So this time, rather than detox, I chose to do a program called Asian Bliss – a program combining the Asian holistic therapies of Ayurveda, Traditional Chinese Medicine (TCM), Reiki, Pranayama (yogic breathing), Naturopathy and various spa treatments including Thai Massage, Herbal Compress Massage, and traditional Asian hand and foot massage. I also added on private yoga instruction – I have a couple of tight, low mobility areas in my body and I wanted to address with specific areas with a yoga routine that I could do at home or in a hotel room.

Also this time, Paul came along with me. Paul chose the Relax & Renew program which was a combination of massages (1-2x / day featuring a variety including Oil Massage, Indian Head Massage, Hand and Foot Massages, Thai massage, etc) and he decided to add on an acupuncture session as well. Paul had just been in the US for a while and was hoping to get back into a healthy pattern and lose a few kilos. The steaks and beers and other heavy foods during his visit to Texas had taken their toll, and he was feeling a bit sluggish.

(If you are not sure which program would benefit you most before booking, naturopathic doctor meets with you upon arrival for a complimentary consult and can help advise and guide you.)

In our opinion, the therapies at Kamalaya are unparalleled. The therapists are of the highest caliber, trained on-site by management. And the specialists, like the TCM doctors and Ayuvedic practitioners are highly skilled. Further, Kamalaya enhances their staff from time to time with visiting practitioners who are best in class in their fields. For example, I saw Dr Song when I was there, a TCM doctor who had recently completed an 8-month sabbatical in China enhancing his TCM knowledge. I was astonished when just by reading my pulse, he was able to tell me about every health concern that I had (stiff and painful shoulder, insomnia, low energy, headaches, etc…). I spent 2 hours with Dr Song where he used acupuncture, moxibustion, and bonesetting (spinal manipulation similar to chiropractic). Even though our appointment was only one hour long, he told me that I was not going anywhere until we addressed my core physical issues. And I slept that night….for the first time in 3 months…soundly, without interruption and woke up with a feeling of refreshment that astonished me. (If you would like to try Tai Chi or Qi Gong, Dr. Song also teaches these at Kamalaya.)

Similarly, the Ayurvedic therapies are stunningly good. I think my hands down, favorite treatment at Kamalaya is the Indian Head Massage – on both visits, I enjoyed this, and myself and other guests all consistently rave about it. And now it is Paul’s favorite too…he was so blissed out that over lunch we sat quietly mesmerized by the sea and saying very little…just enjoying a deep sense of ultimate relaxation. Also, I tried Shirodara (a massage where warm oil drips onto the forehead continuously) and Royal Ayurvedic Massage. The Avuryedic treatments were consistently high calibre with an intuitive and experienced therapist who adeptly reads the body and adjusts the treatment to uniquely fit the individual.

Beyond the programs themselves, we enjoyed yoga and pilates classes, the steam cavern and the fantastic spa cuisine at Kamalaya. I don’t know how they manage to do it, but the food is absolutely and unequivocally delicious. They manage to keep it super healthy (with an emphasis on high quality proteins like fish and chicken, vegetables, nuts and seeds, and healthy, flavorful grains) while not losing any flavor.

The result is that every meal is thoroughly satisfying without feeling like one is sacrificing. And beyond the food itself, meals are served in a tranquil environment overlooking the hills of Kamalaya and the sea, so not only is the body nourished, the view itself provides a deep sense of serenity at mealtime.

For those of you who might want to splurge, there is that option as well with chocolate soufflés, wine and more available. Kamalaya is not about deprivation.

While all of this might sound like what one would expect for a spa of this caliber, there is something special about Kamalaya… a feeling that is ephemeral yet consistently present. Maybe it is because everyone that works on site is trained to level 1 in Reiki, or maybe it is because the spa itself is built around an old monks cave.

Its hard to put one’s finger on it, but this is clearly a magical place in which to take a step back from the demands of the world and take on a unique wellness journey and reconnect with oneself. It’s no wonder that they have recently been awarded Best Wellness Retreat by Spa Asia Crystal Awards and Best Destination Spa by Asia Spa Baccarat Awards.

After a week at Kamalaya, we felt renewed and rejuvenated…clear of mind and pure of body. Paul lost a few kilos (without actually being on a weight-loss program) and was decidedly chilled out. I was sleeping soundly and that nasty, persistent pain in my shoulder was gone. But not only that, we also brought back many tools to help us make the feeling long lasting. I have finally made the switch from coffee to green tea. We are cooking more at home, inspired by Kamalaya’s cuisine. I have embarked on a 6-day a week exercise program with a focus on yoga. I have vowed to make massage a weekly part of my routine and so far, I have managed to keep this vow. Sure it is only January (you might skeptically observe), but I am realizing more and more that health is a choice…something I learned at Kamalaya. And as Karina Stewart, one of the founders says, “we can either take a proactive role with regard to our own conditions or take the consequences of living a life of lower quality.”

If you are considering a spa or wellness retreat we would, without hesitation, recommend Kamalaya Koh Samui. Whether you want to Detox, try the Ideal Weight Program or simply relax was Paul did with the Relax & Renew program, Kamalaya is treat for yourself not to be missed.

Kamalaya Koh Samui
102/9 Moo 3, Laem Set Road, Na-Muang
Koh Samui, Suratthani 84140 Thailand
Telephone: +66 (0) 77 429 800
Fax: +66 (0) 77 429 899

If you’re in the Chinatown, Central Business District, or Quay area in Singapore and are looking for a healthy lunch option be sure to check out Lite Bites Cafe.I discovered this great little cafe…well because it’s really close to where I live . It’s above my gym and a short walk from my house in the China Square Central building.

Lite Bites Cafe is a samll cafe on the ground floor. There are a few tables and it’s only open for the business lunch rush in the area (a shame as sometimes I would love one of their sandwiches for dinner). I’ve enjoyed most of the sandwiches on offer, three of the soups, and a couple salads.

They currently run a special promo – if you order a sandwich and either a soup or half portion salad you get a free, fresh latte or coffee. So for around 10-15 SGD you have a full lunch meal with coffee…. a great value.

Normally there’s a rotating soup of the day. I’ve really enjoyed the minestrone, but my favorite is the Pumpkin Soup. I never look at the salad options when they’re serving this soup. It’s a tiny bit spicy and not too thick. All the soups are served with a freshly baked piece of bread for dipping.

Sandwiches range from classics like BLT’s and tuna salads to more interesting combos. I really enjoyed the meatloaf and beet sandwich. They don’t serve mayonnaise here and so they substitute unique sauces and other flavors to add a healthier dimension to the sandwich. I’ve yet to have a sandwich that tastes “healthy” if you know what I mean… there’s nothing drab, boring or overloaded with sprouts .

Joanna went with the Quinoa patty on her last visit and thought it was inventive and tasty. The owner, Andrew, suggested she eat it in a pita, saying it was their most popular creation.

Sandwiches are made fresh and to order. You can look over the ingredients before ordering as well.

Also check out their snacks when checking out…they try to put the fruit out and in your face, but with those walnut and chocolate cookies calling to me from the background I find it hard to order a pear

Our only wish is that they had more of these around the city. It’s a great lunch option for me, but there’s nothing similar near Joanna’s office. It’s a shame that there aren’t more fresh, healthy options like this readily available. Places that make lunch good for you, but more importanly (to me) good tasting.

Lite Bites Cafe
18 Cross Street #01-06 China Square Central
Phone: 6536 3466

Hey all,
As we move along into healthy week, I thought I’d do a little roundup of drink information for you. A few years back when I was still living in Coppell, Texas I started trying to live a healthier life. I was running to the gym every other day and supplementing meals with smoothies. I couldn’t figure out why I wasn’t losing weight. I was doing everything right…or so I thought. The smoothie was actually my problem….

You see I picked up a smoothie from the gym’s attached smoothie shop and chose on taste preferences, not on carefully researched information. I figured I’d upsize since I was choosing a “healthy” smoothie drink over a value meal. I chose the 32 oz Peanut Butter Smoothie. It was rich, thick, and filled me up nicely. But I wasn’t losing weight, I was gaining as the weeks wore on.

One day at the Starbucks I managed, a customer asked to see the nutritional information of a drink she regularly ordered. She was shocked to find her twice a day treat contained over 600 calories. After that revelation we decided to promote customers to actually look into the nutritional information of some of the drinks they regularly consumed. The next time I was at the smoothie shop I decided to follow suit. I was equally horrified to find out that my “healthy” smoothie contained over 1200 Calories!!! A BIG MAC has only 450, fries around 220, and a coke around 150-200. Ignoring what that meal would do to my internal parts, it’s stunning to think from a raw weight gain/loss standpoint I was better off with the McDonald’s meal over the smoothie.

Here are some other Healthy Drink Pointers for you.

Smoothies:
So maybe I chose unwisely up top, but there are healthy smoothies out there. Look for recipes from reputable sources that also post calorie information. If you visit a shop ask to see their nutritional charts, if they don’t have them, choose another smoothie stand… they might be so tasty because they add in some unhealthy options to bring you back.
Smoothie Myths
Breakfast Smoothies
Healthy Smoothies from Eating Well

Coffee:
The healthiest drink at Starbucks (or other coffee shop) is an espresso shot followed by the plain ole drip coffee. A tall coffee has only around 100-150 calories. An Americano (half coffee half hot water) is also a very healthy option. Next up is the Cappuccino due to the fact that the milk is heavily foamed and not as dense as the regular Latte (same exact ingredients, just different heating of the milk). The Coffee Frappuccino Blended Coffee (not “frap” – how’s that for remembering my Starbucks brand awareness training?) is actually quite low for what it is at around only 240 Calories or so.

The Venti’s on some drinks get quickly into the 3-400 calorie range so keep your drinks small. Avoid the added whip creams and ask for less pumps of the sweeteners if you can handle a stronger coffee flavor. Ask for non-fat milk instead of whole….I don’t remember exactly but part of me feels like the Soy milk actually has more calories, but I would need to see the fact sheet again. Stay away from the Universal Beverage Base Drinks at all cost (Frappuccino Blended Creams). They are made with non-fat milk, but are the worse drink items on the menu. I don’t think they still carry this drink, but there was a Double Chocolate Chip Frappuccino Blended Cream and I think the Venti of that topped in at over 750 calories if not more with all the whip, chocolate drizzle, etc.
NY Times on Health Benefits of Coffee

Wine:
Wine is everyone’s darling these days thanks to many published health reports stating it’s benefits. Everyone can quote some fact on red wine, but they often miss the fine print. Any benefits you gain from wine are quickly lost when you head over the two glass of day recommendation. The long-term negative benefits to your body when you go over two greatly outweigh the benefits gained. To quote from Winepros.org:

The keys to the beneficial aspects of wine drinking are regularity and moderation. The importance of this pattern of consumption this is almost impossible to over-emphasize. Overindulgence can be considerably more harmful than total abstinence.

Water:
This should be fairly obvious, but many people ignore water throughout their days, particularly here in hot, humid Asia. There’s debate going on right now as to some effects of water and how much should come from other sources such as fruits and others, but there’s no debate that we need it in our lives. So occasionally try to ignore the other drinks and opt for a glass of plain old water.
Mayo Clinic on Water

Tea:
I don’t think we need to sell our Asian readers on the benefits of Tea. The history with Teas here goes back many generations. For our non-Asian readers here are some links explaining why you should add more Tea into your daily routine…and for my faithful Texas readers it’s not just about the differences between “Sweet” and “Non-Sweet” Tea
Tea Association of the USA
Tea & Health Wiki

Are healthy and delicious oxymorons?

I imagine I am not alone in my struggle. I love food and eating out. I am always thinking about, planning and strategizing my next meal – it’s part passion…and maybe part obsession. And while I would like to piously assert that I truly love and crave fruit and veggies, if I am honest, these are never as top of mind for me as meats, breads, pastas and cheeses….and of course dessert!

But I am open minded and always seeking to grow, learn and change for the better. I have enjoyed some incredibly delicious, healthy meals – but at times have struggled to get the same results in my own kitchen (aside from the obvious simple solutions of grilled fish, chicken and veggies). And I always secretly suspect there is maybe more butter or cream in recipes that restaurants who bill something as “healthy” or “light” let on.

However, at Kamalaya in Koh Samui, Thailand,  I did a detox program late last year and was stunned by the deliciousness of the ever-so-healthy detox menu. The flavor profiles were layered stunningly and the results were truly sophisticated and satisfying which inspired me to look beyond my simple grilled approach. (I hear these guys are coming out with a cookbook this year, I keep checking the website to see if it is out yet.)
Kamalaya Recipes

Since my time at Kamalaya, I began a search for healthier options. I share with you some of the great resources and results from my search that also might inspire and benefit you.

Recipes from people who really know food
The New York Times, bastion of journalism, and world renowned for excellent international culinary reportage presents a healthy recipes compendium. In other words, this is food from demanding New Yorkers who wouldn’t accept anything less than the very best. What I like about best about this site is the simple search function…you can search by ingredient, e.g. eggs, bagged spinach, avocado, etc…so you can focus on ingredients you know you like and enjoy – or if you’re feeling frisky, you can experiment with new grains or new types of seafood.
NY Times Healthy Food

Healthy indulgences and recipe remakes
I grew up in the Southern part of the US and the regional food of that area is decidedly rich and unhealthy…my taste buds naturally crave macaroni and cheese, pulled pork and buttermilk biscuits. Cooking Light is an American magazine dedicated to presenting a healthy yet achievable lifestyle – emphasis on this last point “achievable.” I remember one past issue whose cover story was something like “Yes to cream! How to find room for this rich dairy in your healthy diet.” Cooking Light also does great recipe remakes, e.g. a healthier version of mac and cheese or potato salad that makes you forget you are eating light. The magazine is well presented, the cookbooks are an essential in my kitchen, and if neither of these is accessible to you, the website is excellent – I particularly enjoy using the Kitchen Assistant which provides the all-important recipe search function. I have served dishes from this to guests who later raved about the meal.
Cooking Light

Everything from traditional comfort foods to global cuisine
Epicurious from Conde Nast publishing (who publishes Gourmet and Bon Appetit magazines), presents a vast array of all food, wine and cooking tips on this enormously deep and rich website. Check out the section on Nutritious dishes which offers lots of surprisingly exciting dishes – I often get lost in the clever flavour combinations and seasonal menus, making me forget I am watching what I eat. And this is really the point isn’t it?
Epicurious

If you have any references, cookbooks, magazines or websites you would recommend, please do write in and let me know. I personally would love to see more healthy remakes of Asian dishes. Any suggestions?

Happy and healthy eating,
Joanna

We stumbled upon Leon: Ingredients and Recipes by Allegra McEvedy during a recent visit to Borders in Singapore. The art nouveau style cover caught my eye, but it was the opening ingredients section that coaxed me to add yet another cookbook to our overcrowded bookshelf.

Leon is not just another cookbook. The first 139 pages (with a minor foray into the history and philosophy of the restaurant) are devoted to ingredients. The focus is on British and European seasonal foods, but there’s enough info inside to keep the content relevant to most. The layouts are fun and fresh, some of the best I’ve ever seen in a cookbook. They use the layouts to creatively highlight sections on fruits, herbs, veg, dairy, fish and shellfish, meat and poultry, seeds, pastas, etc. They’ve also included seasonality charts for the foods discussed. My personal favorite is a two-page pull out map on the most popular cheeses of Europe.

The last half of the book is devoted to Leon’s seasonal cuisine. There are favorite recipes from their London locations and some recipes they haven’t been able to serve yet. Can’t wait to try their recipes for Sweet Potato Falafels, Roasted Garlic and Pumpkin Humus, and Love Me Tender Ribs.

The pictures, design, and writing style in this book are truly amazing and I find myself picking the book up for inspiration or to just read random articles almost daily. Definitely worth picking up if you have any interest at all in fresh, seasonal ingredients, good design/food photography, or are looking to pick up some healthier “fast food” recipes.

Leon Restaurants UK

Link to the book on Amazon

Paul