"Eat honey, my son, for it is good."
- King Solomon (Proverbs 24:13)

For centuries, honey has played a vital role in the human diet. Written references to honey date back as early as the twenty- first century B.C.! Since then, this sweet liquid has made quite a name for itself: The Bible makes multiple references to it, and it has long been used in cooking. In Egypt, honey was even used as payment and to feed sacred animals. Over time, honey production blossomed into the refined process it is today.

But it gets even sweeter: Relatively recent research has shown that this source of quick energy is healthy, too. It has even been labeled as "one of the most effective forms of carbohydrate gels to ingest just prior to exercise" by Dr. Richard Kreider of the University of Memphis Exercise and Sport Nutrition Laboratory. Honey may be just what you need to improve your race time.

Health from the Hives
There are more than 300 types of honey produced in the United States. Depending on the nectar source, varietal honeys vary in composition, color, flavor and even fragrance. One thing they do have in common: they're good for you!

For runners, fast fuel is essential. Honey supplies 64 calories per tablespoon, primarily in the form of simple carbohydrates (about 38.5% fructose and 31% glucose). But honey has an edge over refined granulated sugar - and it may give you an edge over your competitors as well.

"Honey appears to be a carbohydrate source that is relatively mild on its effects upon blood sugar compared to other carbohydrate sources," said Kreider.

In addition, post-workout, honey-protein shakes may give an added boost over the maltodextrin-protein combinations that currently flood the market.

"Honey appears to stand out as perhaps a better source of carbohydrate to ingest with post-workout protein supplements," said Kreider. "In addition to promoting muscle recuperation and glycogen (carbohydrates stored in muscle) restoration, honey-protein combinations also seem well suited to sustain favorable blood sugar concentrations after training."

In addition, honey contains a wide array of vitamins, minerals, amino acids and antioxidants. Some of these micronutrients are: calcium, catalase, copper, chrysin, flavanoids, galagin, iron, kaempferol, magnesium, manganese, niacin, nicotinic acid, pantothenic acid, phenolic acids, phosphorus, pinobanksin, pinocembrin, potassium, pyridoxine, quercetin, riboflavin, sodium, thiamin, vitamin B6, vitamin C and zinc. Pinocembrin is unique to honey.

"Although honey can't replace fruits and vegetables in the diet as a source of antioxidants, it has a lot to offer as a replacement for table sugar," said Dr. May R. Berenbaum of the University of Illinois.

Honey may also help in the healing process. In ancient times, honey was used in wound dressings. Modern medical research suggests this practice may have a basis in truth.

"It is a common observation in the many reports in medical journals that numerous benefits result from using honey to dress wounds," said Dr. Peter Molan of the University of Waikato, New Zealand.

Honey has antibacterial properties that keep wounds free from infection, anti-inflammatory properties to reduce pain and improve circulation, and "stimulates the re-growth of tissue involved in healing," said Molan, "making healing faster and reducing scarring."

(We still recommend you check with your physician before using honey this way.)

These characteristics translate to better food quality, too: no preservatives are needed in jarred honey.

Taste of Success
Nutritional benefits aside, if you don't like the taste, chances are you won't eat it anyway. For some consumers, light honeys - such as fireweed, sage and sourwood - are too sweet and lack flavor. For others, the pungent flavor of dark honeys - including molasses and buckwheat - are overwhelming.

To discover the honey that's right for you, conduct a tasting. Honey tastings are both educational and entertaining. Best of all, even children can participate. (Remember honey should not be fed to babies under one year old.)

First, purchase a variety of honeys, ranging in color and floral source. The floral source should be included on the label. If a label reads "wildflower honey," it means the hives were located in an area populated with a wide variety of flowers.

To find unique honeys, visit local farmer's markets and specialty stores. To shop online or find a retailer near you, visit www.honeylocator.com.

Second, gather your "tasting committee." You may wish to include members of your running club and their families.

Third, conduct the tasting. On a paper plate, spoon about 1/2 teaspoon of each type of honey. Be sure to leave enough space so the varieties do not come into contact with each other. It is most convenient to place samples on the plate in order of darkness. Start with the lightest honey and continue until the darkest variety is used. Repeat process until each tester has a plate.

When tasting, it is best to sample the lightest honey first. This way, the heavier flavors of the dark honeys won't have the opportunity to overwhelm the lighter ones.

Place the honey on the front of your tongue. Allow it to slowly melt, flowing to the back of your tongue. As it does, try to identify the variety of flavors.

Between samples, drink a few sips of room temperature water or eat an unsalted cracker to neutralize your palate. Above all, have fun!

Sweet Stats

How well do you know your honey? I'm not referring to the one 
next to you on the couch; I'm talking about the one in your 
cupboard. Here are some fun facts you may not know:

*To make one pound of honey, bees must travel over 55,000 miles 
and extract nectar from 2 million flowers.
*In her lifetime, the average worker bee makes only 
1/12 teaspoon of honey.
*Honey bees fly about 15 miles per hour.
*In one collection trip, a honey bee visits 50-100 flowers.
*There are over 300 varieties of honey available in the United 
States.

Honey Helpers

For a healthy boost, try incorporating honey into your diet 
with the following recipes, courtesy of the National Honey 
Board. We recommend using light-colored honey with milder 
flavors (such as fruit) and dark honey with stronger flavors, 
such as in heavy sauces.

Hot Spiced Tea
4 c. freshly brewed tea
1/4 c. honey
4 cinnamon sticks
4 whole cloves
4 slices citrus fruit

	Combine tea, honey, cinnamon sticks and cloves in 
medium saucepan; simmer 5 minutes. Strain into mugs. Garnish 
with citrus slices and serve hot. Serves four.

Mixed Melon Salad
In addition to the nutritional benefits of honey and fruit, 
this salad also increases hydration. It's a great treat after a 
hard run.

5 c. assorted melon balls, such as cantaloupe and honeydew
2/3 c. honey
1/3 c. white wine vinegar with tarragon
1/8 tsp. ground ginger

	Combine honey, vinegar and ginger in large bowl; mix 
until blended. Add melon balls; toss lightly to coat. Serves 
six.

Honey Cinnamon Spread
This recipe combines the carbohydrates in honey with peanut 
butter's high amount of protein. 

3/4 c. peanut butter
1/2 c. honey
1 tsp. ground cinnamon

	Combine ingredients; mix thoroughly. Spread on English 
muffins or toast. Serves four.

Whenever possible, Hope Wilson escapes to the mountain trails of Colorado for a taste of Paradise, which can also be found in the products of her kitchen. She is Editor of an international culinary magazine.