Download How Food Helps You Live Better

How Food Helps You Live Better
The human body is a machine that never gets a
break. Even when you are sleeping, your brain
and organs are working to keep you healthy.
The old comparison of your body being like a
car may by now seem clichéd, but it remains
as true as ever – if you don’t fuel it
properly, it’s going to break down. And for
humans more than cars, it is important to fill up
with super-plus, rather than regular unleaded;
when we break down, sometimes recovery takes a
whole lot more than a simple tune-up.
But how does food help?
Fueling the Machine
Your body is a fascinating machine, with thousands of parts working every moment of
everyday, from the tiniest cell to your beating heart. Food is the body’s only source of
fuel; we do not absorb our energy from the sun the way plants do, nor can we plug into an
electrical outlet for a quick recharge. In order for your brain, vital organs and muscles to
function properly, they must have the energy to do so. A balanced intake of calories from
complex carbohydrates, proteins, and healthy fats provides an abundance of this energy,
keeping you full of vim and vigor.
 Maintaining
a Healthy Immune System
A well-balanced diet keeps you healthy in two ways: by maintaining a healthy
immune system and by helping you effectively fight disease.
Your body houses a resident army of cells that have one purpose: to keep you
healthy. Bacteria and viruses are found everywhere in everyday life: on door
handles, in food, in the air, on your skin… you get the point. When these
illness causing germs enter the body, they can attack healthy cells and tissue
and make you sick. Your immune system is there to prevent these germs from
ever gaining a foothold, killing those that are strong enough to cause illness
before trouble even starts.
Excessive amounts of fat, processed sugar and alcohol can weaken your
body’s immune system drastically. Too much of any of these substances
can inhibit the body’s production of white blood cells, the immune cells
responsible for locating and attacking germs. Fat in particular achieves this;
sugar cuts white blood cell effectiveness by almost one third. Alcohol, which is
a toxin itself, can lead to nutritional deficiencies, and also keeps white blood
cells from multiplying. A majority of people consume too much of all three,
making themselves especially susceptible to disease.
Comparatively, a healthy diet improves immune effectiveness and produces
more white blood cells.
 Fighting
and Preventing Disease
A healthy diet is one of the strongest weapons you can give your body, and
there are several foods that are particularly good to have in your arsenal.
Fruits and vegetables offer vitamins like A, C, and E, which are potent disease
fighters. Vitamin C promotes white blood cell production and increases levels
of interferon, an antibody that protects your body from viruses by coating
cells, making them harder to penetrate and infect. Vitamin E stimulates the
production of natural killer cells, which patrol the body killing germs and
cancer cells. Vitamin A, in the form of beta carotene (found in carrots and
orange/yellow produce), stimulates immune cells that specifically target cancer
and also helps produce more natural killer cells.
In addition, nutrients like zinc and selenium, which are also powerful disease
and cancer fighters, can be obtained through a healthy diet that includes plenty
of lean meat, fish, whole grains and legumes.
 Reversing
Damage Done
Free radicals are harmful, unstable compounds found in the atmosphere and
toxic substances (cigarette smoke, for example). Free radicals damage healthy
cells, and can lead to cancer, illness, and premature aging. Luckily, free
radicals can be stabilized and rendered harmless by antioxidants, compounds
found in certain foods. Vitamin C and E are amongst these antioxidants, as are
carotenoids like beta carotene. Flavenoids, found in teas, chocolate, citrus,
berries, wine, and whole wheat, also act as antioxidants, killing carcinogens
(cancer causing agents) and protecting cells.
A diet rich in these nutrients is associated with lower occurrences of cancers
and disease. As an added bonus, topical antioxidants applied to the skin have
been shown to prevent wrinkles and reduce the physical signs of aging.
 Making
you Happy
A healthy diet has been shown to play a large part in a person’s overall
happiness. It is obviously easier to smile when you’re feeling good, but
studies are finding what you eat may play a large part than we thought. Diets
deficient in omega-3 fatty acids (found in fish, flaxseeds, and nuts) have
recently been linked to depression and anxiety (as well as heart disease and
high blood pressure). New research has shown that individuals being treated for
depression and anxiety disorders showed marked signs of improvement after
taking Omega-3 fatty acid supplements.
Eat Well, Live Well
Indeed, science is proving that what we eat has a remarkable effect on our
overall quality of life. A balanced diet with an emphasis on lean proteins, fish,
healthy oils, whole grains, and an abundance of fruits and vegetables may not
be a magic pill…but it is a good foundation for a long, healthy and happy life.
How to Understand a Healthy Food
What is a “healthy― food?
Technically speaking, a healthy food is any
food item that delivers a dose of
macronutrients, vitamins, and/or minerals
without delivering an imbalanced proportion of
empty calories (energy delivered without other
vital nutrients) or toxins to the body. This
definition therefore applies to almost any food
that is consumed in moderation, but is especially applicable to what the nutritional field
refers to as functional foods. These are foods that when consumed regularly offer
physiological or psychological benefits beyond simply providing nutrients to the
individual, i.e. foods that have been shown to fight/prevent chronic illness.
What are macronutrients??
Macronutrients are the main components of food: carbohydrates, protein, and fat. All
three nutrients are vital to a healthy and balanced diet, and while moderation must be
exercised in all cases, any diet that severely restricts or omits one of these nutrients is
considered dangerously unhealthy, leading to illness and possibly death.
Carbohydrates
Carbohydrates are the human body’s favorite source of energy. Broken down into
simple carbohydrates (sugars) and complex carbohydrates (long chains of sugars
arranged to form starch or fiber), they are the fuel for all of the body’s various
functions. Additionally, carbohydrates are the only form of energy easily utilized by the
human brain, which is why many “lo-carb― diets are associated with poor
concentration, “brain fog―, and irritability. Carbohydrates contribute about 4
calories (Kcal) of energy per gram.
Sugars, the simplest carbohydrates found in fruit, candy, and table sugar, are absorbed
quickly by the body and put immediately to use. Though they provide immediate energy
to our system, their simple structure means they are broken down quickly, and therefore
generally provide only short bursts of energy. This is why some people experience a
“crash― after consuming a quantity of simple or refined sugars without combining
other macronutrients: a handful of candy eaten for lunch may provide a quick pick-meup, but will be quickly absorbed and burned off, leaving you sluggish shortly thereafter.
Better options for long-term energy are complex carbohydrates in the form of starch or
fiber, found in fruits, veggies, and grain/whole-grain products like rice, bread, and
pasta. These are broken down less easily by the body, and are longer lasting providers of
energy. Fiber also helps to keep you fuller longer, decreasing appetite and the amount of
food needed to feel satiated.
Protein
Proteins are compounds that are responsible for most of the body’s vital functions,
such as blood clotting, immune response, and maintaining fluid/electrolyte balances that
prevent dehydration; every protein has a different job. Some proteins can be created by
your body, but others – the essential amino acids – can only be obtained through
consumption of foods.
Proteins also contribute 4 Kcal of energy per gram, and are most readily found in meat,
nuts, and legumes.
Fats
Fats, which can be broken down into saturated, unsaturated, monounsaturated,
polyunsaturated, cholesterols, and fatty acids, are perhaps the most confusing and
misunderstood nutrient. Fat is the body’s storage form of energy (calories), meaning
it is energy that the body has reserved for times when energy is low and not easily
replenished (this was the body’s way of surviving thousands of years ago when food
could become scarce at any time); fats yield 9 Kcal per gram. Some fats also have duties
within the human body, which is why a diet completely devoid of fats can lead to nutrient
deficiencies and illness.
Now that food is more readily available and humans are less active, stored fats can go
unused, leading to weight gain and obesity. But it is important to recognize not all fats are
bad. Unsaturated fats, including both mono and polyunsaturated, found in fish,
vegetables, nuts, legumes, and grains, have been found to be quite healthy, and can lower
levels of “bad― fats in the body while making you feel full longer. Saturated fats,
found in red meat and dairy, are fats associated with heart disease and illness, and
should be consumed in careful moderation only.
Vitamins and Minerals
These are the additional substances needed to generate healthy activity within the body
while maintaining normal body function. While the body does generate some vitamins
and minerals on its own, most need to be eaten to be utilized by the body.
Balance and Moderation
The DRI (Daily Recommended Intakes) for Macronutrients are as follows:
 40-65
 15-35
 15-35
percent from carbohydrates
percent from protein
percent from fat (no more than 10% in the form of saturated fats)
These recommendations should be customized to the individual by a licensed
professional to account for weight, activity level, and dietary needs.
By definition, almost any food can be considered healthy when it is consumed in proper
proportion to other foods. Contrary to popular belief, no one nutrient makes you fat.
Too much of any nutrient leads to weight gain and obesity the same way too little leads
to illness and death. Sugar, despite lo-carb claims to the contrary, is only converted into
fat when excesses are not burned off; the same is true for fats/proteins. All are essential to
maintain healthy function within the body.
The Balance: Breakfast, Lunch, and
Dinner
Creating and sticking to a balanced diet is
difficult enough – then you’ve still got
to figure out when to eat it! Research has
revealed that when you eat plays an
important role in appetite control, and is
therefore just as important as what you eat.
Turns out the best way to live healthy and
control appetite is to bring a little balance to
your day.
The Balancing Act
The human body needs calories for energy – without them you’ll stall out like a car
without gas. Even as you sleep the body pulls gas from your tank to keep your organs
functioning. Eat too many calories without burning them off and the tank overflows –
or in your case, calories convert to fat and leave you overweight.
So how big is your tank, i.e. how many calories do you need a day to keep going? The
numbers vary based on height, weight, age, and activity level; talk to a doctor or
nutritionist to determine your ideal intake. You can use the Harris-Benedict formula to
determine your BMR, aka the minimum number of calories you need for your body to
function at rest. Remember: this is only an estimate of the calories needed just to
function; you must exceed this number to live an active lifestyle healthfully.
Formula:
Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in
years)
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
The number you get is the minimum number of calories you should be eating daily.
Three square meals a day?
Americans tend to have three square meals a day but this needn’t be a rule. In fact,
limiting yourself to three scheduled meals alone can lead to binging and weight gain. The
human body isn’t programmed to eat three times a day – it is programmed to eat
when it needs food. If you have problems making it from meal to meal, it might be time
to think outside of the box…you won’t be alone. In Mexico the largest meal of the
day is actually lunch, with mid-afternoon snacks curbing appetite before a light supper; in
Spain breakfast is eaten twice – once upon rising and again midmorning. Since natural
appetite varies from person to person, listen to your body. If you are hungriest in the
afternoon, make lunch your largest meal and eat lighter at night; if you aren’t hungry
in the afternoon, have a light snack and tuck in at dinner – just don’t exceed your
daily allotment of calories. P.S. - The old rule about not eating after 8pm? A wives’
tale. Eating at night won’t make you fat…eating too many calories overall will.
You can also try eating six small meals a day instead of three large ones. This
regulates appetite, making sure you never go into the next meal starving. Don’t cut
out snacks (they help control appetite); switch to healthier choices like fruit, veggies and
lo-fat dip, rolled chicken or turkey, legumes, or a handful of nuts instead.
A Note on Breakfast and Skipping Meals
The cliché that breakfast is the most important meal of the day has been preached since
we were children. Unfortunately, the misguided dieter’s logic tends to declare
eliminating the meal altogether is a good way to lose weight. Others believe that skipping
breakfast suppresses appetite throughout the day. The truth is that skipping breakfast is
counter-effective to weight loss (as well as unhealthy), and ultimately leads to weight
gain.
Skipping breakfast, or any meal, puts the body into starvation mode, a slowed
metabolic state during which fewer calories are burned in order to conserve energy.
Starvation mode is gift left to us by our hunter-gatherer ancestors, who sometimes went
long periods of time without finding/eating food. During times of when food was scarce
their metabolisms slowed, suppressing appetite as the body converted more calories into
fat (stored energy). This allowed for longer periods of time before starvation set in. The
physical state was useful to our ancestors but is unneeded in modern cultures where
people have easy and frequent access to food. So while it’s true that skipping meals
can suppress appetite, the reason for the result causes weight gain because the body
burns fewer calories. Even worse, skipping meals can cause dangerous dips in blood
sugar (which plays a role in appetite control), leading to uncontrolled hunger and
damaging binges later in the day. The BEST option is to eat a balanced breakfast
comprised of complex carbohydrates (oatmeal, whole grain cereal, whole grain toast,
fruit, etc.), lean protein (eggs, lo-fat yogurt, chicken, turkey), and heart-healthy fats
(peanut butter, nuts, olive oil) – this regulates blood sugar and kick starts the
metabolism. Try a breakfast with at least 250-300 calories so you’ll have enough
energy to begin your day.
Not big on breakfast? Eat something – anything – small to get yourself going: half an
apple or banana w/ peanut butter, a handful of nuts, string cheese, or leftovers from
dinner. And if you hate breakfast food, have lunch/dinner food instead! Your body
won’t know the difference.
Tofu Dishes
What is that??
To diners unfamiliar with the vegetarian world of
bean-based and meat replacement items, tofu can seem
foreign, intimidating, and downright scary. Spongy,
bizarre, and devoid of color or flavor it its uncooked state,
tofu is not an item typically considered appetizing by the
Western palate (would you like to sit down to a plate of
what essentially appeared to be Styrofoam?). However,
when prepared properly, tofu can be a delicate and
flavorful meal item with a variety of healthful offerings.
Tofu itself is a product of the versatile legume the
soybean. It is the name we have given bean curd, a mass
of protein and oil given off by curdled soy milk (sounds
tasty, doesn’t it?), and only one of the various forms
that soy beans have taken in world cuisine. Domesticated and utilized in Northern
China over 3,000 years ago, soybeans have since enjoyed a myriad of uses in Eastern
cooking. Within the last century and a half, Western culture has adopted them not as a
staple of our own cuisine, but in industry, using them to feed livestock, create oils, and
produce industrial materials. It has only been relatively recently that soybeans have
grown in popularity as additions to mainstream cooking, due largely in part to a better
understanding of the healthy properties of this humble bean.
Tofu comes in a staggering number of varieties. Generally whitish-grey in color, the
consistency and shape are where most of these variations occur. Textures range from
silken, which is too soft to be cut and is generally eaten with a spoon, all the way up to
extra-firm, which can be cut with a knife and handled similarly to meat. It can be
baked, smoked, fried, toasted, fermented, pickled, eaten from the package, or processed
further to resemble familiar animal products.Â
How healthy is it?
Beans in general are nutritional powerhouses, delivering solid doses of plant-based
protein, iron, B vitamins, fiber, folic acid, and antioxidants with comparatively low
amounts of fat. Soybeans offer almost double the protein of other bean varieties, as
well as a healthy amount of amino acids and fiber. They also possess several compounds
that may offer additional health benefits, namely phytoestrogens and saponins. These
compounds are still controversial in the nutrition world, as research is young and
varied. Phytoestrogens have shown promise in preventing bone loss and slowing the
progression of certain cancers. However, its hormone-like effects within the human
body may worsen other hormone influenced cancers, like breast cancer; more research
needs to be done before a conclusion can be reached.
 Saponins are chemicals that can bind to cholesterol in the human body and make it less
easy to absorb, potentially lowering blood cholesterol. This may in part explain why
some studies show nations with a diet high in soybeans have lower national rates of heart
disease. Again, while preliminary research is promising, more must be done to
determine how beneficial this finding ultimately will be for humans; some recent results
have raised questions over whether the health claims surrounding soybeans are valid or
not.
While they have yet to be determined as a cure-all “wonderbean―, soybeans and
their products do offer the health-minded eater a great source of heart-healthy protein
with little fat or saturated fat.Â
Why should I eat it, and how can I use it?
For dieters looking to incorporate legumes into their meals, or to maintain a healthy
intake of protein while avoiding the fats associated with beef and other meats, tofu is a
particularly good substitute and/or addition to meals. Available in strips, blocks, sheets,
shreds, and noodles, all of assorted size, it is a surprisingly versatile item; variations in
texture and density make it easier to tailor to specific menus and palates. In addition,
tofu’s neutral base easily absorbs the tastes and aromas of spices, making it easy to
flavor. Tofu goes especially well in Thai and Indian curry dishes, whose rich and
aromatic spices are easily absorbed and distributed throughout the item (noodles and
rectangular blocks work well in this instance).
ÂÂÂÂ
The vegetarian lifestyle also fully embraces tofu as an all-purpose stand in for meat and
animal based products; cultures that practice vegetarianism for religious reasons have
artfully mastered this practice, and can be looked to for both demonstration and
inspiration. Tofu based versions of cheese, cold-cuts, bacon, chicken tenders, burgers,
ice cream, and other assorted animal products are now widely available in Western
supermarkets.
Using tofu as a tasty part of a healthy diet only takes trial and error. Extra-firm
tofu can be layered and baked in casserole dishes, or fried quickly and tossed in with
stews, curries, salads, and rice dishes. Noodles and strips are wonderful additions to
soups, and silken tofu can be thrown in a blender with ice, fresh fruit, honey, and fruit
juice for a nutrient-dense smoothie. You can also try marinating or battering the blocks
before cooking for additional flavor; ginger, coconut milk, toasted coconut, soy sauce,
and spice blends are good options. Do your research - flip through Asian and
vegetarian cookbooks to find fool-proof recipes from tofu masters, and visit
vegetarian/vegan restaurants to discover dishes popular with the masses. And
remember than not all varieties will be good to you specifically; open-mindedness and
creativity are key in enjoying any food.
Back to Kielce
Back to Traditions
POLISH FOOD
General characteristics
eigners visiting Poland in growing numbers have found out that it is possible to eat good and tasty food there. Businessmen travelling on bu
d look for restaurants where typical Polish dishes and products are served, e.g. dumplings (pierogis), meat in cabbage leaves, boiled cabbag
or herrings in oil. The tourists from various corners of the globe travelling around Poland seek for the specialities of Polish local or regional
Poles travelling during rest leaves or summer holidays also expect that at inns, diners or more and more numerous public houses with regio
ons they will find on the menu some items, which cannot be found anywhere else. The situation varies from place to place, however, there a
ken to meet the expectations and indulge palates of both foreign and domestic tourists.
mentary ingredients of Poland's cuisine are dictated by cereal crops such as rye, wheat, millet, barley and buckwheat. Rye bread is typical of
urope. Bread has always had enormous symbolic importance to Poles. Buckwheat is also often seen in the Polish cuisine today. It is Poland
side dish. Pickled vegetables such as cucumbers, beetroot, cabbage (sauerkraut) and kohlrabi have become an essential part of Polish cook
of pickling is not limited to vegetables; herring, fished in the Baltic, is soused with spices and vinegar and used among other things, for fast
days. This has remained as Poland's favourite national food. With the accent on storage, sour cream, curd cheese and soured milk have be
t constituents of the Polish kitchen. Fresh cream and milk would be left to ferment. These dairy products have become an essential element
d flavour of Polish cooking. Meat plays a significant importance in the Polish diet. Perhaps the most famous Polish meat known is the kielbas
ausage. The main meal in the Polish culinary tradition is Obiad, which is eaten early in the afternoon. A normal Obiad would consist of soup,
urse and also dessert. Polish food has much to offer, and I for one enjoy its robustness. As the Polish would say, "Jedzcie, pijcie i popuszcza
Eat, drink and loosen your belt".
uisine often uses condiments such as dill, marjoram, cumin, mushrooms and cream, which are added to soups, sauces and meat roasts. Th
Polish dish is bigos, made of cabbage and sauerkraut, onions and several kinds of meat. Polish dinner starts with jellied pike, pickled fish se
cream, śledzie (herrings) either in sour cream or rolls with onion and pickles crayfish or sausage such as spicy and thin kabanos or mysliw
sausage) made of pork and game. Soups are important dish in Poland, and are usually thick and filling. The best are mushroom soup mad
rest mushrooms, rosól (bouillon) made of beef and poultry and served with noodles, barszcz (borscht) – made from beetroots with cream. M
nclude zrazy zawijane – made from beef wrapped around gherkins served with mushroom sauce and buckwheat, kotlet schabowy - pork ch
ith potatoes and sauerkraut, pierogi, a kind of ravioli made with variety of filling. The treats worth tasting can be poppy seed cake, cheese c
e and Easter short-bread. Poland is also well known for the ginger bread baked in the city of Toruń, where Copernicus was born. The nationa
drink is vodka served very cold – best brands also available in Hongkong are …. Beer and wine become more and more popular.
Traditional Polish recipes include:
zcz
Rosół
Śledzie marynowane
cz
onal Polish beetroot soup, often served
uszka" - beef or veg fiiled dumplings.
Rosół
Rosół is a traditional Polish chicken soup, still
very popular. It's usually served with noodles.
Śledzie marynowane w śmietanie
(Pickled Herring in Sour Cream)
This recipe could be used as part of a 12 c
meal known in Polish as Wigilia, or on its o
Wigilia is eaten after sundown on Christma
Eve. Serve with rye bread.
s
Pierogi
Kotlet schabowy
adition of this Polish hunter's stew goes
centuries, and every ancient Polish manor
Bigos recipe in its house cookbook. The
ients were kept in good supply in larders,
e stew was taken on long road journeys
aten on feast days. While the stew cooked
uge pot, the hunters drank crystal clear,
ecked vodka from Gdansk. It's one of our
e recipes for venison, a lean meat which
tendency to dry out when cooked by other
ds. Used in Bigos, it becomes tender,
and flavorful. (Serves ten)
Pierogi
Pierogis are traditional Polish filled dumplings.
Fillings include pork and onions, cottage cheese,
potatoes, cabbage and mushrooms. The
dumplings are cooked in boiling water, drained
and sometimes sautéed in butter. They are most
often served as a side dish. Pierogi dough may
also be filled with fruit, then boiled or deep-fried
and served as a dessert.
Can also use potatoes, meat, sauerkraut,
prunes, mushrooms or
combinations of these to fill pierogi.
Kotlet schabowy (Pork chop)
Another typical Polish meat dish, usually se
with boiled potato and boiled cabage stew.
Zrazy zawijane
Zrazy zawijane (Beef Rolls)
Traditional dish made of beef wrapped arou
gherkins
owiec
Sernik
Szarlotka
wiec (Poppy Seed Cake)
itional Polish dessert, especially popular
the Christmas and Easter seasons.
poppy seeds, scald with hot water and let
rnight. The next day, prepare dough as for
raised Babka but a little more firm and let
Drain the poppy seeds in a sieve, grind at
hree times. Melt butter in a pot, add sugar,
Sernik (Cheese Cake)
Quickly knead dough from the listed ingredients,
roll in aluminum foil and leave in the fridge for
half and hour. Cream butter with sugar in a large
bowl, adding egg yolks, one at a time, still
mixing. Grind the cheese, add to butter-and-egg
mixture, then add vanilla extract and mix until
smooth. Add candied orange peel and rinsed
Szarlotka (Polish Apple Cake)
seeds, honey, raisins, nuts and candied
e peel and fry a few minutes on a low
still mixing. When slightly cooled, add egg
whisked into a froth and mix. Divide the
and the poppy seed mixture into three
Roll out each part of the dough, lightly
led with flour. Evenly spread poppy seed
e on the dough, roll up the dough and
in long, app. 18-inch loaf pans. The edges
d be tucked under the dough roll. Let the
se in a warm place covered with a towel,
rush with an egg mixed with 1 t. milk.
n a moderate oven (360) for 35-40
es. Check if ready with a toothpick, which
d remain dry. When slightly cooled, take
the pans and glaze.
raisins. Take out the dough from the fridge and
halve it. Roll out one half to fill the bottom of the
cake pan, pierce with a fork here and there and
bake at 360 for about 25 min. until light golden.
Form pencil-thin strips from the rest of the
dough. Whisk egg whites into a stiff froth and
gently mix with the cheese mixture, then place
on the baked crust and arrange the dough strips
on top, forming a checkered pattern. Brush with
lightly beaten egg white. Place in a pre-heated
medium oven (about 360) and leave it open for a
few minutes, then take out the cheese cake.
Remove from the pan when cooled.
Source: http://www.polandtrade.com.hk/new/eng/polish