Updating our nutrition knowledge will be a necessary tool to prevent the occurrence of diseases
With us to talk about health and nutrition Soraida Rodríguez nutritionist
and Midaly Sánchez, director of the department of health and well-being of YMCA
Zoraida, we know that many times when we talk about nutrition is not always an easy task
the first thing that comes to mind, I have to eat things that I do not like, that certain
>>>Many people think that a diet has to be boring, that it does not have taste,
that I have to eliminate all the fat that I am consuming and it is difficult
>>>In your case, migdalis, loss more than 88 pounds, that's tremendous
I mean, I imagine that in the beginning the process was very difficult
>>>It is not easy, but it is something that one must get up every day
and the most that one must conquer is the mind
It is very important to know why you started doing it and keep your eyes on the goal
Many people think that they will lose weight from one day
to the next and we do not gain all those pounds
from one day to the next, this is a daily process to lose weight
the healthiest will loose from one to two pounds per week,
it will take time. For me it was difficult but I enjoyed it, it is a process that I have enjoyed,
that I can share with many people along this journey of more than 6 years
I have been able to make very nice friendships,
people who have believed in me, who have been a support
It is very important to have a support group, people to help you because
in those days where you think you will fall, they are there next to you to pick you up.
>>>We the Latinos inside our menu is saturated with fats, enough salt sugars,
condiments that really do not help us at all including fats.
How can we start a healthy diet without removing that taste and flavor?
>>>I think it's important that we definitely include the food
that we like but I think it's also important to adopt the healthy dish method
visualizing the plate, making half the plate ensuring
that we have certain vegetables that we like,
many people think of eating broccoli and I do not like broccoli.
I have to eat asparagus and I do not like asparagus,
but I do not have to include them if you like lettuce, tomato, green beans;
ensure that those vegetables that you like the most begin to include them in that plate
the other half of the plate imagine that you divide it in two,
on one side you put your meat, turkey, chicken, fish, egg
and on the other side try to put the starches,
try to include more grains than rice
or try to include your favorite vegetable sweet potato or plantain.
and now you're trying to make this a healthier plate with the taste,
with the flavor you always give it but watching that portions
>>>in our case we tend, and statistic speaks that we the Latinos are very prone
to fall into diseases like diabetes, high blood pressure, cholesterol, obesity
and those numbers have not gone down, they have been increasing
>>>Culturally many times what we do is that we give a cake and sweets to our children,
even for ourself instead of choosing a fruit
what we have to start doing is eliminating these foods that are more processed,
which are higher in sugars and also in fat because many times we think
that cakes are high in sugars but we forget that these cakes also have eggs,
has butter , they have oil and then they are also very high in fat
and also they have no fiber, fiber which does not help to fill us
and since there is no fiber in it the person will want to eat more sweet
>>>You, for example, now have many people who come and ask you for advice
on how to make a diet, how to do exercises. What is the best, for example,
a person who has a goal of losing 10 pounds in a month?
What is the first thing that you entrust them?
>>>Well, all people are evaluated in a different way because all bodies work differently.
It is very important to emphasize that the healthiest to lose one to two pounds per week
not necessarily a goal to lose ten pounds in a month will do something realistic
For example, a person who weighs or is very overweight
for example, that seems twice as much as the person actually is,
will lose weight much faster than a person who is closer to his healthy weight
Everything will depend on the person, if the person is already used to exercising,
we will recommend that you add a section of weights or what begins to do
what we call hearth cardio exercises that are a bit more advanced
or if the person It's starting as we start with an elliptical,
with a treadmill or try to include it in a group class that for me are the best because
you already have that support group, you have those people that are fun
I, for example, am not a person to be in a treadmill,
I feel that I am locked up, it is not what I like
but I go to a group class and the mood and music that I like
the most important thing is that the person finds what he likes
and once he finds that passion, then it becomes easier for you
Exercise at least 4 times a week 45 minutes to 1 hour as recommended
>>>When we hear ads where they say in 2 weeks you're going to lose 20 pounds,
there are people who actually go in
and have tried diets and when they come to see they have gone up double.
>>>If the person is well motivated, the person is perhaps worth saying if,
if you eliminate a food group from the diet, the person will definitely lose weight,
but it is not realistic for long-term time
because then you might lose 10 pounds in this week
and tomorrow you want to lose 10 pounds more
and when the time comes to participate in a family activity
or celebrations, you find all this food and have not learned how to organize your mind
in the sense that it is what I'm going to choose,
how much I'm going to choose because if you're using a shake for a meal all the time
you have not learned how to look at your portions and how to feed yourself well
>>>When someone starts like that with that motivation at 3 or 4 weeks left.
In truth the important thing is to create habits and think that this is my goal,
this I want to do, it will be long term
>>>In my case, I do not eat vegetables and for me it is a bit more difficult because
I, within the food group that I was consuming what I did, was to lower the portion;
I do not limit myself to what I eat, like everything I like but
I learned to do it by portions or when I go to a party
or some activity to people my secret is eating that
Well, I eat everything, and I maintain an exercise regime,
I do not limit myself and that's why I have been able to make this a lifestyle,
I do not call it a diet, this is my way of life.
I eat healthy, what I like, and I do not deprive myself of anything
>>>Something that has helped me personally is to be able to see the number of calories,
carbohydrates in the food because that way
I can understand if this month maybe I gained two or three pounds
I'm going to keep careful and watch on what carbohydrates are and this way
I feel better and I can eat small portions, really pretending, what I eat
>>>For example, when we talk about carbohydrates and we talk about rice
the rice, culturally ours, is a rice that does not necessarily have fiber, right,
if we speak of brown rice or integral rice, these do have fibers.
if we speak of grains, of beans, these grains have fiber and they also have proteins
if we talk about meat, meat does not have fibers because it is not a plant,
but it has its protein and it has its fat; so, it is important that we know what
the food groups are and what is the nutritional value of each food group
when we command and monitor our positions, we monitor the food plate,
try to include our vegetables, starch and proteins.
when we see that maybe that smaller portion does not say this will not fill me
but say let me give my body time to absorb this food
and wait 30 minutes after eating before looking for something else
because I think that today we are rushing and it's important that we learn to taste the food
we have without having to eat extra.
>>>if we take the recommendations of our guests creating good habits of exercise
in combination with a balanced diet our body and mind will thank us
we continue with more in presence the many voices of a people.
>>>Latin Americans from our region share their art, music and talent here in presence.