Cristina Galafate
Updated Tuesday, April 2, 2024-02:16
Marcos Bodoque "People cannot lose weight because they do not maintain healthy habits in the long term"
Ismael Galancho "We blame carbohydrates for the damage that opulence and sedentary lifestyle have done"
Out of pure vocation,
Salena Sainz Echevarría
(Santander, May 5, 1983) decided to dedicate herself to the world of nutrition. "Since my great-grandmother, food in my family was a key piece. Thanks to her and my grandmother, I learned how
to be healthy through the plate
," she says proudly, highlighting that her grandparents live off of it. He, 92 years old, fishes on her boat and she cooks and continues to teach them. "I am all ears," she explains while visiting Madrid, because she does not leave her native Cantabria, where she lives and consults at
Naturae Nutrición
, changing the lives of her patients, as she prays at the door of the her clinic. Because eating well is not about dieting, she emphasizes, but about being aware that food, our fuel, must be varied and the
change in habits
progressive.
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"I started studying Pharmacy when Nutrition had not yet established itself, because it was the career that had the most food and dermatology subjects," he recalls. Over the years and updating, she also completed a degree in Human Nutrition and Dietetics, fulfilling his purpose. "I'm really passionate about how food can influence our health, both on an organismal and emotional level," she explains. Her specialty is
female hormonal health
, accompanying women in stages of their lives such as pregnancy, breastfeeding or menopause. In addition, as a dermo expert after a postgraduate degree, she has formulated a multifunction oil based on organic ingredients in the valleys of Cantabria.
Annue Body Elixir
treats cellulite and orange peel skin which, of course, she recommends combining with sport and good nutrition. The miracles, to Lourdes.
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From its approach, functional eating, it ensures that food can help
against aging
. What foods do you prioritize and banish, according to this point of view? It is a system based on scientific evidence, on proven scientific studies, in which foods are combined in order to provide all the necessary nutrients to avoid the appearance of future diseases or control and prevent existing ones from progressing. For example, in the past,
light
products were prescribed
for perimenopausal or obese women. If we remove fat from all products we eliminate vitamin D (fat-soluble), this causes calcium not to be absorbed and also the lack of this vitamin causes other pathologies such as type 2 diabetes and chronic fatigue. On the other hand, they introduced starches and other sugars into the product to fill the fat gap. The result: a generation of women with osteoporosis and a poor lipid profile. What concerns do you see most frequently in your consultation? The main point is to find balance and nutritional guidelines for diseases such as diabetes, hypothyroidism, celiac disease, sibo and other pathologies.
Nutritional anxiety
has
become the cornerstone of modern life, and thus in a very high percentage of patients. The stress caused by the pace of life and both external and self-imposed demands have exacerbated negative behaviors such as binge eating disorder and a poor relationship with food. And what are the most repeated mistakes? In general,
very strict diets and lack of motivation
and perseverance are the biggest mistakes. In consultations, I always start by getting to know the patient in depth, both clinically (through medical tests and cutting-edge technology) and on a personal level. From there, an individual and personalized guideline is created that has nothing to do with what until now was known as "diet." These archaic nutrition systems based on calories and grams only manage to slow down the metabolism and cause a rebound effect. Why is it outside of trends such as 'low carb' or the pineapple or sandwich diet?
Nutritional density
It's the key. Add maximum nutrients without providing excess calories. Individualizing nutritional guidelines results in guaranteed success. Knowing which recipes fit us into our daily lives, according to our schedules and personal situation, and which also help us take care of ourselves. But if I have to highlight something, a dish has to be appetizing as well as convenient. We can even promote the secretion of hormones such as serotonin (happiness hormone) or control cortisol (stress hormone) through food. Isn't it true that eating, in addition to pleasure, can be a great tool for health? Why do you think we worry about pesticides or mercury in fish but we do not banish ultra-processed industrial foods? Partly, because of the information we receive. Currently it is easier to stop eating swordfish than "zero-sugar, high-fiber, high-oleic and gluten-free cookies." The message means that certain ultra-processed foods may even seem adequate.
We look for a product that is convenient, fast and "tasty"
and we do not stop to recognize that fresh and seasonal products can offer us all this, in addition to nourishing us in depth. What foods make us feel better in terms of energy and performance? Fresh and seasonal products. Nature is wise and helps us by providing those nutrients that we need on each occasion.
Fruits and vegetables help us provide micronutrients.
Cereals and legumes are more energetic along with fats. On the other hand, meat, dairy products, eggs and fish provide the proteins necessary to maintain the structure and function of tissues. And which ones make our digestion difficult? If we abuse a diet that is very high in fiber or excessively fat, we can suffer from heavier digestion, as well as certain more gaseous foods such as cruciferous vegetables, legumes or whole wheat pasta. What do you think of strategies such as intermittent fasting or cheat meals
?
They search for "nutritional marketing" but really if you fast and remove a breakfast of industrial pastries,
the improvement is not due to fasting
. Most cases who come to the consultation with a bad relationship with food practice intermittent fasting, and when they start eating in the afternoon when they get home, they comment that their anxiety is very high and they cannot stop eating. On the other hand, forcing yourself to eat certain high-calorie or unhealthy foods on a scheduled basis can also generate nutritional anxiety and even result in excessive unhealthy products that day. I believe in a freer diet aimed at physical and emotional balance. And how often could one "sin" in that more flexible diet? I think we have been taught to
demonize certain dishes
and cause us a feeling of guilt when eating them. We must prioritize foods that provide us with many nutrients and leave those with the highest calories or those with less recommended ingredients for special occasions. But we shouldn't feel bad. It's more a question of quantity. A portion of a homemade dessert, some fried calamari or a piece of sobao pasiego is not doing something wrong. The important thing is the set of all our habits. There may be weeks when more is consumed due to celebrations or trips and others less. The important thing is to enjoy it without having to consume it daily. What is a complete and balanced dish? With a base of vegetables (if we incorporate several colors, the better) sautéed or steamed (long cooking causes loss of vitamins) combined with legumes and a touch of high-quality organic protein: oily fish, lean meats or eggs.
Kefir
bowls
with fruit and natural cereals without added sugars (or sweeteners) are interesting .
Infusions are the great unknowns and are of great help in keeping us hydrated in addition to intervening in digestion, inflammation, stress and other alterations in the body. What most special and noteworthy cases have you had? As a healthcare provider, receiving recognition from medical colleagues in the control of pathologies such as diabetes, thyroid, nutritional anxiety or digestive pathology has been very gratifying. Patients in whom we have worked on their defenses through nutrition and achieved success in enduring harsh treatments. But I would mention and make a special mention of each of my patients, who have not gone on a diet, but rather, as the clinic door says, "they have changed their lives." They feel healthy but above all happy and have a good relationship with food. It focuses a lot on the figure of women. Is there a more appropriate diet during menopause? In perimenopause and menopause, we must create a regimen for women that provides the
calcium and vitamin D
requirements , that reduces cardiovascular risk, in addition to controlling cholesterol and that helps alleviate the slowdown of metabolism, as well as hormonal changes and increased appetite. On the other hand, we must help incorporate nutrients to control hot flashes and changes in sleep. On an aesthetic level, avoid or help eliminate, if it is already present, localized abdominal fat. And is it possible to eat against fluid retention, to promote drainage and have less cellulite? For cellulite and fluid retention we must incorporate a nutritional regimen rich in antioxidants: fruits and vegetables rich in vitamins C, E, and flavonoids.
We should not overcook the vegetables so as not to lose heat-sensitive vitamins.
. We must also include satiating foods such as potatoes or sweet potatoes, leaving them cooked for 24 hours in the refrigerator to reduce their glycemic peak, as well as proteins of high biological value and healthy fats such as olive oil or nuts. It is important to maintain proper hydration, avoiding excess salt and alcohol. Why has the anti-cellulite oil you formulated gone viral? Honestly, word of mouth, because it works. At first it was only a service for the consultation's patients. I was looking for a comfortable and complete product to avoid stretch marks and burn fat. But the surprise has come with the years and its use. It is also natural, sustainable and supportive, made 100% in Spain.
AN EXAMPLE OF THE NUTRITIONIST'S MENU
matcha tea with lemon
Kefir with ground chia and flax seeds, topped with blueberries and cocoa nibs.
Chickpeas with ratatouille and shrimp, accompanied by arugula dressed with olive oil and apple cider vinegar (unfiltered)
Turmeric beats (turmeric pepper and milk cloud infusion)
Scrambled vegetables, shitake mushrooms and salmon with tomato salad.
Infusion of lemon balm and passionflower