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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. 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. 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).  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