¿Necesitas ayuda para limpiar el cuerpo después de tanta fiesta? Revisa estos consejos y desintoxícate.
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00:00that one says, the holidays are over, now come the holidays and well, the desire to get there as best as possible.
00:07Would you like to learn to clean your body a little bit after so many parties and celebrations, as well as something detox?
00:14Well, that's why we welcome a tremendous nutritionist, Dr. Josefa Hernández, who is also the director of the Medical Center of Red Salud, right?
00:24Exactly.
00:25How were the parties? Did you have fun?
00:27Tremendous, but like everyone, I imagine we ate well, right? Some drank, I don't see, but some drank a little more than necessary.
00:37And today we bring you several, several tips for us to do a kind of detox and start this 2025, right?
00:46Perhaps changing our habits and understanding that perhaps one day, two days, three days of not having behaved so well will not define the rest of the year.
00:55Here we have a chart, dear doctor, with some tips, because Red Salud educates us, so what are they and how do we approach them?
01:03Hey, the first super important thing is that I invite you to hopefully, as soon as you open your eyes in the morning, we drink a glass of water.
01:12And we always recommend it to patients, not only during this time, the fundamental thing is to have to be hydrating.
01:19So we ask ourselves, two to three liters, and here everyone in the house has a super important question.
01:25One says, but doctor, is it the same if I drink water, if I drink a fruit juice, if we drink drinks?
01:31The answer is no, hopefully we start to normalize, drink water, these bottles are getting wetter and wetter, one walks around with his bottle of water everywhere, right?
01:40And well, that kind of instaurates a little bit as a habit more and more.
01:44So, well, always prioritize water.
01:49How many liters, doctor?
01:52Minimum two liters.
01:54Men and women.
01:55Men and women, but between two and three liters, even more recommended.
01:58That when one is an adult or all life one should incorporate the habit, right?
02:03All life one should incorporate the habit, at least two liters, but as we mentioned in this time of more heat, we are sweating, right?
02:10So hopefully between two to three liters.
02:12You said you didn't drink tea either, but what about natural juices?
02:17Natural juices, here there is a controversial issue.
02:20On the one hand, they obviously provide us with vitamins, minerals, but, but, and that is why it is so important that you consult with your doctors.
02:27Not all patients can drink excess sugars and fruit, of course, has sugar.
02:32I still invite you that at this time, hopefully, consume fruit with its peel, rather than preparing the fruits, and deep down, let's drink water too.
02:41Another important thing, doctor, what I said in the chart, is to resume the schedules, that at the parties one, there it is disordered.
02:48There it is disordered.
02:50How many hours should one eat?
02:52Look, more than every few hours, I wish there was a regularity in the background of each person's diet.
02:59What do you say?
03:00One says, hey, but I behaved badly yesterday, so today I'm going to skip, for example, breakfast.
03:06That's what we don't have to do, right?
03:09Why? Because it is so important that this is done regularly, and in the background, looking at the schedule of each person, whatever is feasible.
03:17Because if we don't arrive with a lot of anxiety, right?
03:20Yes, it's true.
03:21Then suddenly one says, I skip the meal, but then I get to lunch, and the first thing I get, I eat it, and many times they are foods with a higher energy density.
03:29Of course, because one arrives with a lot of hunger.
03:31Exactly.
03:32Obviously, what it says there in the graph, increase the consumption of fruits and vegetables.
03:37And there, as we mentioned, it is important to point out to the children to conserve the shell.
03:41Suddenly, the children, in the background, get used to us peeling the fruit.
03:45Let's invite them to maintain the shell with all the benefits that fiber has, right?
03:49In digestion and in other processes that have to do with our intestinal microbiota.
03:53And we have talked, doctor, here in the program, that also, suddenly, presenting the fruit to the children in a nice, entertaining way, they will also be more tempted to eat.
04:02And the other thing that the graph also said, oh, stop eating ultra-processed foods.
04:08Exactly.
04:09This concept of ultra-processed foods is fashionable, and I say, people at home suddenly don't know what it is.
04:16So, to explain it super easy to my patients, I tell them, well, a food that is not processed is a food that, if I ask them, what is this apple?
04:24You are going to answer me, apple.
04:26But if I ask them, what is this? For example, a snack, a cereal, a cookie.
04:31And if I tell them, number me all the components of that food, they will not be able to.
04:36Why? Because here there are additives, there are colorants, there are preservatives, right?
04:40That means that we are facing an ultra-processed food.
04:44It is that, in addition, even if you want to know what the ingredients are, so to speak, there are such strange names in the packaging that one does not know them either.
04:53Now, controlling portions, we also had it as advice from you.
04:57Exactly.
04:58I want to teach you an easy technique, because sometimes we have to individualize each patient, how we are going to feed ourselves.
05:06But a very easy technique is the plate distribution technique, which is even backed by Harvard, right?
05:13And what does it have to do with what?
05:1550% of our plate should be vegetables.
05:18Let's see, so the doctor can explain it to us.
05:20That's right.
05:2150% vegetables.
05:23Now, if I had to give you an advice on this 50% of the plate, more than putting it on the salad plate, we put it on our main plate, it is variety of colors.
05:32Teach the children to put a variety of colors on the part of the vegetables and we can even incorporate fruits sometimes, small blueberries, etc.
05:39In fact, the salads with fruit are super rich.
05:42They are exquisite.
05:43Yes, with blueberries, with blueberries too.
05:46With pear.
05:47With pear.
05:48Half and then.
05:4950% vegetables.
05:51A quarter or 25% has to correspond to protein.
05:55Always prioritize white meats, chicken, turkey, fish.
05:59And what happens if you are a vegetarian or vegan?
06:01We can replace, for example, with legumes.
06:03Of course.
06:04Or other lentils, chickpeas.
06:06And the other 25% of our carbohydrates.
06:08Hopefully they are complex carbohydrates.
06:10Well, and Red Salud, of course, is the largest clinic network.
06:13China educates us and is prepared from all that is nutrition, doctor, nutritionist.
06:20No, nutriologist.
06:21Nutriologist.
06:22To help us, not only this, but to take care of us all year.
06:25As is.
06:26We expect it with a multidisciplinary team, not only from the medical side with the nutriologist, but with nutritionist support.
06:33And many times psychologist, psychiatrist, because mental health is totally associated with our nutrition.
06:38Totally.
06:39Doctor, I loved it.
06:40I loved that you came.
06:41I hope that in 2025 we see each other a lot and that, of course, Red Salud continues to educate us on all these issues throughout the year.