- Drink lots of fresh coconut water, esp. from king coconuts
Sri Lanka is the only country with king coconuts, which are orange in color, and said to have even more good-for-you nutrients than regular green coconuts. Plus, the water from king coconuts is a bit sweeter and tastier. Drinking coconut water is an excellent way to stay well hydrated while in hot climates, because it’s high in potassium and contains just enough sodium to maintain electrolyte balance, and gives you a natural energy boost. Plus, it’s a good source of vitamin C and magnesium as well.
If you want to enjoy coconut water in a country where coconut trees don’t grow, don’t be fooled by many of the bottled coconut water sold nowadays which as not much different than drinking sugar water. While bottled coconut water has become quite popular, the taste doesn’t compare to the real deal (unless its raw, which most aren’t) and after high heat pasteurization you’re losing a lot of the benefits — its been shown that heat also destroys some of the vitamins, minerals, and phytonutrients, and also denatures enzymes. Therefore, drinking a lot of bottled coconut water might just be adding extra liquid calories to your diet that aren’t necessary. You might find a whole young coconut in an Asian grocery store but if it’s not that fresh the taste might also not be as good.
My recommendation is to save your money and enjoy lots of fresh coconut water while traveling in tropical places, such as Sri Lanka.
However, if you’re exercising a lot, and want a drink to help replace electrolytes and keep you well hydrated (or want a healthier alternative to soda but plain water just won’t do) it’s better to drink bottled coconut water (even if pasteurized) rather than nasty chemical-filled sports drinks such as Gatorade and Powerade.
If shopping for packaged coconut water, opt for raw if you can, but at least make sure it doesn’t contain any added sugar (as most Asian brands do).
Read here for more about the science-based benefits of coconut water. And read here for more about how to buy the healthiest coconut water, and avoid the worst — including a list of top picks for packaged coconut water (FYI, Vita Coco is not on the list). Or want to learn more about electrolytes and symptoms of electrolyte imbalance? Read here. (Note: these links are from other blogs that I used as references for my post)
2. Enjoy lots of coconut based veggie curries
Yes, I’m getting onto a theme here — coconuts! Really, I was amazing by the multitude of ways coconuts are used. While I thought Sri Lankan food would be quite similar to Indian cuisine, I actually found it more similar to SE Asian cuisine with their heavy use of coconut milk. The veggie curry at more restaurants I tried was delicious, especially Upali’s in Colombo. When traveling you don’t want to forget about eating lots of veggies, so veggie curry is a great way to enjoy a variety of different local vegetables.
And coconuts have so many health benefits, from supporting the immune system and digestion to helping protect against kidney disease and bladder infections to supporting thyroid function. While many still have concern about the high saturated fat content, the research available actually shows that overall cholesterol and triglyceride levels actually improve with coconut intake, and in cases where “bad” LDL cholesterol increases, “good” HDL typically increases as well (Healthline).
Coconut oil also is said to provide the perfect source of energy because the medium-chain fatty acids found in coconut oil only have to go through a three-step process to be turned into fuel vs. other fats that have to go through a 26-step process (according to the brochure from Oxygen Cosmetics Coconut Collectives that I picked up at the wonderful boutique hotel & spa we stayed at in Mount Lavinia (Coza Ceylon). Among its many benefits, several substances in raw coconut may boost immune function and help your body fight disease, as the specific fats found in coconut meat are antibacterial, antiviral and antiprotozoal.
3. Take a cooking class and learn how to make your own coconut milk and curries
In Unawatuna, where we stayed in the South, there were so many options for cooking lessons. While I was disappointed with the structure of the cooking class compared to the ones I did in Thailand and Cambodia — which let you actually have your own cooking space vs. preparing all the dishes as one group — it is still an activity that I recommend if you enjoy cooking or want to learn how to make healthy curries.
We also learned how to make homemade coconut milk, and I bought my own coconut grinder to bring back to Iraq as I have yet to find a good quality canned coconut milk here. You simply add 2 cups of water to the grated coconut from 2 coconuts and massage with your hand then strain out the pulp. They call that coconut cream. Then repeat with 2 more cups of water and you’ll get a thin coconut milk. You can actually do the same with dried coconut flakes, but you’ll want to add hot water and let them soak first then blend before straining through cheesecloth.
What makes the curries so healthy is not only the use of lots of vegetables and coconut milk, but all the herbs and spices. Herbs and spices are not only great for enhancing flavor, but they can help stimulate the immune system and help prevent cancer. You should start to think of your spice rack as your medicine cabinet.
After learning about the different spices to add to your Sri Lankan curries, ask where the nearest market is to buy your own to take home. I actually picked up a homemade garam masala and curry blend from a nearby fruit vendor.
4. Stock up on all your coconut pantry essentials for a fraction of the price
I was surprised to find all the same coconut pantry items, such as coconut aminos, coconut sugar, coconut flour, coconut honey, and coconut vinegar (in addition to king coconut oil of course) sold in a number of shops, but for a fraction of the price they are sold in the U.S.
I picked up some coconut aminos, which is a great soy- and gluten-free alternative to soy sauce. I already had some coconut flour and coconut sugar, otherwise I would have bought that as well. Coconut flour is great for gluten-free baking, and coconut sugar is a better alternative to white sugar as it has a lower fructose content and lower glycemic index. However, sugar is still sugar so coconut sugar should be used sparingly as well — while its healthier than refined white sugar, it’s still worse than no sugar at all.
5. Visit an ayurvedic herb & spice garden
We had a lovely and very informative tour of an ayurvedic herbal garden in Unawatuna called Raju Herbal and Spice Garden. Our tour guide was Siri, who spoke excellent English and gave great explanations about the different medicinal uses/benefits of the herbs and spices in the garden. Afterwards we were taken into their “pharmacy” where Siri explained the different natural remedies and products we could purchase. I bought a couple items for gifts, so I’ll share a follow-up post after the recipients of my gifts report back on their effectiveness.
However, even if you don’t want to purchase anything, the tour guide share a lot of helpful information that can be applied to improve one’s health without needing to purchase any of their products. For example, he advised to add natural vanilla to tea for a natural sweetness, as an alternative to sugar. He also suggested to blend the gel from one aloe vera leaf with water and drink this mixture once a month to cleanse your body. I already knew that aloe vera was a powerful cleanser for the body but wasn’t aware that consuming it just once a month was enough to have a significant benefit so I’ll now be giving it a try.
Read more about the benefits of drinking aloe vera juice here (from Healthline).
6. When ordering at a restaurant, ask for red rice & no papadam
Red rice is popular in Sri Lanka, is a better option over white rice as its a whole grain form of rice and have a higher fiber and protein content, as well as antioxidants. Red rice is an even better option than brown rice.
Traditionally rice and curry in Sri Lanka is served with a papadum — which is a piece of deep fried flatbread (with a chip like texture). It’s quite tasty so I recommend trying it once, but then asking servers not to bring it with your meal if you’re trying to eat healthy during your trip, because it’s much easier not to eat it if it’s not in front of you — which is why the best way to avoid eating junk food is to keep it out of your house, or at least out of eye sight (such as tucked away in the back of the cupboard, with healthier options in front, and fruit on the counter).
Click here to learn more about the different varieties of rice and which are healthiest (Healthline). Black rice is actually my new favorite!
7. Take a surf lesson, a yoga class, go on a village cycling tour, or volunteer for a day at an elephant orphanage
There are so many activities that will get your body moving, rather than just sitting on the beach. And you’ll have lots of fun as well! We stayed in the south of Sri Lanka in Unawatuna and went to Weligama beach one day for a surf lesson which was great face — it’s a great beach for beginners to learn surfing and you’ll find loads of options for surf lessons lining the beach. We went with the first one we saw, just in front of the “Nice Cream” food truck and were really pleased with our instructure (and paid only about 2500 rupees each for a 2-hour lesson, which is about $14 USD).
I also tried a yoga class at “Yoga with Asiri” in Unawatuna and would recommend taking a class there, but there are also lots of options anywhere you stay.
While we didn’t go on a village cycling tour, it looked like a fun way to see the rural areas. If you’re staying in Galle, this is one company to check out: http://www.idlebikes.com/
And finally, I wish I had known about this elephant volunteer opportunity before my last day (when I saw it advertised at the Saturday market in Galle, and spoke to a member of the NGO). In an effort to discourage elephant riding and tying chains to elephants, the Millennium Elephant Foundation, located in Kegalle, Sri Lanka, offers a 1 day/1 night volunteer program that allows you to get up closer and personal with their 10 rescue elephants (bathing them, going for a walk with them, and cleaning up their beds). For more information: www.millenniumelephantfoundation.com
8. Enjoy a variety of tropical fruits
Many people (esp. those trying to lose weight) have become fearful of eating lots of fruits due to their high fructose content. However, there is a big difference between consuming pure fructose, and consuming fructose in combination with fiber and loads of nutrients (as you’ll get when you consume whole fruits). As long as you’re consuming fresh fruit in its whole form (not fruit juice, stripped of its fiber), then the sugar from the fruit will enter your small intestines more slowly.
Fruit is rich in nutrients and an important part of a healthy diet. But each fruit contains a unique profile of nutrients so you should include a variety of different fruits in your diet. Also, it’s just fun trying new fruits! I have traveled to MANY countries and I STILL encounter new fruits I’ve never seen or tried before — such as Sri Lanka. My favorites that I enjoyed while in Sri Lanka are listed below. Some of these you won’t find served on a fruit platter at a restaurant or with your hotel breakfast so you’ll need to buy them directly from a local fruit vendor (and you can ask them to cut for you as well if needed — we did this with a pineapple one night to take with us for breakfast on our early morning car ride the next day).
Fruits you must try (if you find them — luckily March was an ideal time for all of these):
- Mangosteen — This fruit is completely different from mango (inside it looks like a bulb of garlic — it is eaten much like a clementine).
- Mango — Try different varieties — I had one variety that was bright orange inside and not as sweet and delicious at the usual yellow ones you’ll find — so if you’re new to mango, try it many times until you get a nice ripe and sweet one that you’ll be sure to enjoy). Check out this video I made showing a super neat treat for easily peeling a mango using a cup.
- Papaya — It’s especially great for your skin; and as with mango try it a few times to be sure you’ve tried one that’s nice a ripe as I used to think I didn’t like papaya until I tried a really good one.
- Durian — Yes, the “smelly fruit” that many people say they don’t like — but I love it! Definitely try it! You likely won’t find it served in a restaurant because of the strong smell that many find offensive (which I actually don’t) — so you’ll need to buy it from a local fruit vendor and ask them to cut it open for you. It has a very unique tasty & a creamy texture.
- Jackfruit — This is a huge fruit so you’ll often find vendors selling pieces of it rather than the whole thing. I also had some delicious vegan “jackfruit al pastor” tacos at the Hideout Cafe in Unawatuna that I recommend for a healthy meal or snack.
- Rambutan — This was my favorite fruit from my previous backpack travels in SE Asia, so it was the f was pleased to find it in season during my visit to Sri Lanka.
- Soursop — this was my first time trying soursop and I was surprised by its very unique texture (a little spongy) and taste, but found it delicious!
- Passion Fruit
According to Heathline: “Myths claiming there’s a best or worst time to eat fruit are unfounded and untrue…Regardless of the time of day, eating fruit is a sweet, delicious and weight loss friendly way to get plenty of healthy nutrients for your body.” For Type 2 diabetics, “eating fruit with another food can make a difference…Pairing fruit with another food or meal that’s high in protein, fat or fiber may cause the sugar from fruit to enter the small intestine more slowly (1)”, resulting in a smaller blood sugar spike, compared to eating fruit alone.
I enjoyed having fruit with my local Sri Lankan breakfast (most hotels will offer a western/continental breakfast option or the local option — I highly encourage you to try the local breakfast at least once, esp. If they are serving hoppers, which were my favorite! I even came home with a hoppers pan).
One health tip for enjoying fruit with your breakfast is to eat the fruit first. The hotel I stayed at in Unawatuna would bring the main meal first followed by the fruit platter, but I asked on all the following mornings to have the fruit plate first so I would fill up more on that and not overeat the string hoppers and coconut roti (as the serving size was so much).
9. Enjoy lots of massages with king coconut oil
Sri Lanka has many spas and ayurvedic centers in the tourist areas which offer massages and ayurvedic treatments for a very cheap price. For example, a 60-minute full body massage is between $12-30 USD. Just check on trip advisor to choose a good place.
Massages are more than a just a feel-good indulgence to pamper oneself, but actually are a powerful tool to improve one’s health, even if you are seeking pain relief. Massages are a great way to relieve stress (ie reduce cortisol levels), which in turn boosts your immune system and reduces illness. Read more about the benefits of regular massage here.
King coconut oil is excellent for your face and body for both moisturizing and helping to prevent or reduce wrinkles, sagging skin, age spots, and rosacea. It’s also said to help promote thicker hair growth.
If you can’t make it to Sri Lanka, you can purchase some king coconut oil on Amazon here.
10. Join a wellness retreat or detox program
Unfortunately this wasn’t something I had time for, but I wanted to add this to the list as a suggestion given the many wellness resorts and spas in Sri Lanka offering ayurvedic detox rituals, healing yoga, meditation, and luxurious pampering. Click here for a list of the best wellness retreats in Sri Lanka, by theculturetrip.com.
