- hace 2 días
Categoría
✨
CelebridadesTranscripción
00:00Welcome to the most exclusive and healthy club, welcome to Hola Health Club.
00:04Today we're going to talk about a good resolution that I'm sure we all have.
00:10You've probably said, I need to eat better, I need to take care of myself,
00:14From now on I'm going to change my lifestyle habits, but then reality hits.
00:19We eat meals out, it's difficult because we don't have time
00:24and in the end it all remains just an intention.
00:27That's precisely what we're going to talk about in this chapter.
00:30on how to go from intention to making caring for ourselves a reality
00:35and we can include these healthy habits in our lives.
00:38For this I am accompanied by three exceptional experts.
00:47Today I have Marta Verona, nutritionist and chef, at the table, welcome.
00:51Thank you so much for being here today and for inviting me.
00:53I'm really looking forward to getting my hands on this beautiful centerpiece.
00:56that you have prepared for us, I mean, to eat one of these kiwis.
00:59You're going to love them, you'll see.
01:02Then we eat.
01:03Aitor Sánchez, dietitian, nutritionist and food technologist.
01:07Very nice, Flora, thank you for the invitation and it's a pleasure to be here.
01:10We have very good intentions, we're going to take advantage of your knowledge.
01:14Let's get to it.
01:16And Marta Castorviejo, dietician, nutritionist, PhD in biochemistry, molecular biology and biomedicine.
01:24Eye!
01:25Oh, thank you so much, I'm delighted to be here.
01:28You see what an exceptional team it was.
01:30Aitor, why is it so difficult to make the goal of taking better care of ourselves a reality?
01:35It's so difficult because one thing is a purpose, which is simply an idea you have,
01:40And changing a habit is another thing entirely, and that is an action.
01:43And between purpose and action, there are many intermediate steps.
01:46First you need to know what you have to do, that is, have the correct information.
01:50You have to start doing it, you have to keep doing it.
01:53And I think it's a clear example of why, many times when the year begins or the
01:57course,
01:58We set ourselves those New Year's resolutions, but they don't last past the 15th or the 20th.
02:03Because when you want to incorporate a real routine, you can't rely solely on motivation.
02:09Motivation is useful for the first stage, when you want to conquer the world.
02:13But then suddenly, if you don't incorporate it into your routine, which is one of the keys,
02:16It falls and is then forgotten.
02:19I believe consistency is our weak point.
02:22And look, consistency, but not so much from the intention of putting in a lot of effort to be consistent,
02:28which I believe is often at the beginning.
02:31What we often lack are ideas for how to maintain it.
02:35I really like to say that to maintain a habit, what you need is to make it difficult for yourself.
02:40Well, that's what needs to be done.
02:42Want to eat healthy? You need to have that healthy food at home.
02:45Do you want to start exercising and incorporate it into your routine?
02:47Well, dress like a con artist, bring the sneakers.
02:49Want to learn a language? Turn on the subtitles.
02:52You try to speak that language at certain times in your life, forcing you to do so.
02:57But if it only depends on willpower, you end up forgetting it.
03:02Absolutely, Marta, because we also think that when we want to make a change,
03:06Well, we have to start from scratch with our entire lives.
03:10From now on I am a different person.
03:12Look, I loved what Aitor said, when he said, if you want to conquer the world, you can endure it alone
03:15two weeks.
03:16To conquer the world and to take care of your health, you have to make it super easy and above all
03:20all sustainable over time.
03:22If I want to change my entire routine and all my habits at once, well, I'm definitely not going to be able to do them all.
03:28those changes
03:29And I have to go step by step and one by one, gradually incorporating them into my routine as well.
03:35Aitor also said, to transform a purpose into a habit you need information.
03:40And many times we get stuck at that point too.
03:42We lack the information to put it into practice, which is also the job of science communicators.
03:46chew on the science a little so that it can be applied to your daily life.
03:51For example, I know I need to eat more fruit, Aitor said.
03:55Okay, so I'm going to look at some, I don't know, more original or different ways of taking it, beyond what's in the
04:00dessert.
04:00At breakfast I might suddenly get ready, I'll go for something more complex,
04:04Because I believe that incorporating habits should also be done through fun, not through pressure.
04:10So if you see it as a game, as leisure, you'll take care of yourself more easily.
04:13You make a jam, for example, with kiwi, which you crush and add chia seeds to.
04:17In other words, you might add some fruit to the salad to give it a bit more life.
04:22Play with flavor combinations.
04:23So, I would tell you to take it one step at a time and, above all, have fun.
04:27because we associate taking care of our health with restriction when it should be the complete opposite.
04:32The word would be enjoyment.
04:34Well, we come from the 90s, when there was a culture of restrictive diets and all that.
04:40I think, as you said, that we have little information, and sometimes the opposite is true.
04:45Because when I've gone to a nutritionist, it's because I have too much information
04:49and in the end you don't know which way to turn.
04:52Yes, and I think social media plays a role in that too, as my colleagues can attest.
04:57They can do us either a great favor or a small favor.
04:59We also need to have a lot of personal judgment to decide who we listen to.
05:03I believe that both things coexist.
05:05Some people lack information, and suddenly you say,
05:08Wow, I didn't know I could incorporate more legumes into my daily routine.
05:12Or am I hearing that fruit shouldn't be overeaten?
05:17Myths that we sometimes keep in mind.
05:19We lack information, and then there's the misinformation, the noise, which I think disables us.
05:24We experience many facets of life, and when you start hearing the same and opposite messages,
05:29In the end you don't know where to start and it makes you give up and not pursue the goal.
05:35So, it depends on what your profile is.
05:36Right now, if you're listening to us and you're thinking, "I should maybe read a little more about this,"
05:41Or maybe I'm just confused.
05:44Okay, so identify yourself, but the important thing is to begin.
05:47What do you think, Marta?
05:48Yes, I completely agree with what Marta and Aitor have said.
05:51I think there are, well, like in everything, right?
05:53We're a bit extreme.
05:54Some people lack information, while others have too much and end up not knowing what to do.
05:59They don't know what to believe because, of course, nowadays I think we have a lot, a lot, a lot of information,
06:05But there's still a bit of a lack of knowledge, isn't there?
06:07There are many messages that are very good, but there are also words missing that are essential to me.
06:13In communication, it depends, because there's a piece of advice that might be wonderful for one person.
06:19and for another it may be the opposite.
06:21The problem is that the messages these dependencies carry don't attract attention.
06:26We're looking for more of the, oh, come on, well this is what I have to do, right?
06:29Clear.
06:29And in the end, I think we're very confused, and we've reached the point where people who want to be informed...
06:36They end up thinking that health depends on small details like, oh, I have to take this really weird product
06:43I have to go shopping at such and such a store because otherwise I won't be healthy.
06:46And in the end it makes us, well, overwhelmed, and in the end I don't know where to begin, because I don't
06:52I do nothing.
06:52Of course, and that's why we ultimately struggle to maintain long-term adherence and make it sustainable over time.
06:57This is a personal opinion, and I'd also like to know yours, but I think we're finding it a bit difficult.
07:01sometimes
07:02Navigating uncertainty. Because there is so much noise in life precisely because we want to take care of ourselves,
07:07But life comes along, the rush, right? We talk about it a lot, the washing machines.
07:10There's so much noise that you say, now I have to decide if this is good or bad.
07:14I'm going to go on social media and see what people are saying. This is good, this is bad.
07:17And sometimes we struggle to navigate the gray areas or find the time to inform ourselves and form our own opinion.
07:23That's why I often say that your personal experience is also a factor, especially in the kitchen.
07:28Repeat what you know is healthy for you and what feels good to you, that's it, just let yourself go.
07:33yes.
07:33Fruit has a lot of sugar. Look, fruit is great for you because you eat a kiwi...
07:38tomorrow
07:38And you know you're going to the bathroom or that you're going to feel more energetic because you've
07:41Packed with nutrients, isn't it?
07:43That's it. Don't get so caught up in the headlines and just stick to things that have always worked.
07:47In fact, there is a very interesting fact which is that nine out of ten Spaniards are concerned about their health.
07:54They claim to want to change their habits, but of course, then you also have to put it into practice.
08:01And I think there aren't that many people who actually do or take action to achieve one.
08:08A much more energetic and healthy life, right?
08:11Totally. I think it's that we fill up a lot but don't nourish ourselves that much, right?
08:15That's fine. But look at the data. The majority of the population is worried, and it's true because many times
08:22We received...
08:23That's something to worry about, isn't it?
08:24They worry us, and then you don't really know where to focus your attention in relation to what Marta was saying.
08:31We often see messages that have different meanings to distract us from that concern.
08:37and so that we start following someone or so that someone suddenly sells us their doctrine.
08:41Sometimes they tell us small details, as Marta said.
08:44This small supplement, this small change.
08:46Who hasn't heard of it? Now, if I have to start with intermittent fasting,
08:51To control my glucose, take collagen or take magnesium, right?
08:55We'll start with anecdotes.
08:56How ridiculous! It's like starting to run and worrying about the color of your shoelaces.
09:01I bet you don't start there.
09:02And we have forgotten the basics, what the Spanish population does not comply with,
09:06who doesn't eat enough fruit, who doesn't eat enough legumes, who doesn't eat enough fiber,
09:10which forgets about plant-based products, and we already consume too many ultra-processed products.
09:15So what do you do? Starting with the last detail.
09:20And that's what we need, a return to common sense.
09:23that someone gives us a super, super, super coherent message,
09:27I mean, but start with fruit, start with water, start with legumes.
09:30And then, in any case, when you've done everything right,
09:33If you want to do intermittent fasting or focus on glucose,
09:37But you don't start there, because that's priority 73.
09:41I have to say something very quickly, which is that I'm going to forget.
09:44When I did the thing with the shoelaces for running,
09:46It is true that as human beings we are motivated,
09:49It's true that it motivates us to wear pretty things in general, or even cool things, right?
09:54So I do encourage that, although the plating of lentils already seems wonderful to me,
09:59because of the coolness of the traditional, as the Instagram trendsetter says,
10:02He's very small, some good lentils.
10:04Completely.
10:04But hey, let's be honest, if we're a little motivated by showing off,
10:10So let's put on some fruit or super everyday foods, nicely plated.
10:15It's a very small gesture, but it will motivate us to take care of ourselves.
10:18It's more appealing too.
10:19Yeah.
10:20Marta, that's how you see it, right?
10:21Yes, and to add something else, I think I'm going back to extremes again,
10:25There are also people who start with, well, I'm going to change this very complex thing,
10:29Because sometimes, well, we like it, right?
10:31Saying, ah, this is the solution to my problems, right?
10:33The kind of person who says, "I'm looking for the little pill that will solve everything for me."
10:36when it is actually, in quotes, simpler,
10:38But changing habits is sometimes more complicated than just buying this and that's it.
10:43And then there's the other extreme, who believes they have to do absolutely everything.
10:48And in the end, by trying to take care of himself, he loses his health.
10:51Because we forget that we are people and that taking care of ourselves is very important.
10:55But health is a very broad concept, and we cannot lose our lives or our happiness.
11:00Because health also means being able to enjoy our daily lives, right?
11:04So, I think you have to have a balance and, as my colleagues were saying,
11:08Look for changes that are truly easy, that we can implement.
11:14and that will allow us to enjoy that change and life.
11:18We're talking from a very practical perspective,
11:21But from a scientific perspective, what can we do?
11:25What small changes can we make to ensure our body functions properly?
11:30Well, first we need to be clear about what our body needs
11:34to function properly, which I think we're even confused about today,
11:38Our body needs energy and nutrients.
11:43Our body uses a lot of energy, even when we are sleeping,
11:48We sometimes forget this, and things are constantly happening in our bodies.
11:53And for those things to happen we need energy, we need nutrients, okay?
11:57So, we have to eat, but we have to eat in a way that nourishes us, right?
12:02And that's why we should generally base our diet on those nutritious products.
12:06healthy foods, which in theory we all know: legumes, nuts, fruits, vegetables,
12:12because they contain all those nutrients, vitamins, minerals, fiber,
12:16which are necessary to function properly, okay?
12:19So, in the end, I always say that they did it better before, right?
12:23Our grandparents ate well when there wasn't so much information available.
12:26I have indeed made a resolution to change; in fact, I have replaced my mid-morning potato chips.
12:31for a carrot, which in the end, because you have to chew it so much, satisfies you,
12:35And it's happened to me with kiwi; I put it in my bag, and suddenly I arrive and I don't have any cutlery.
12:41And I've seen on TikTok that people eat kiwi with the peel.
12:44One thing first, everyone, what's my camera?
12:47That's very important, that it does give you something like a fork and spoon,
12:51Knife and spoon, huh?
12:52Sometimes, not always, but you put it in your head, really, like something to take with you.
12:56Yes, as if we didn't have any at home, of course, of course not.
12:59So this is wonderful.
13:01Okay, so you can eat the skin?
13:03Yes, look, in fact we're going to include all the stimuli we can.
13:06to our healthy eating to make it super fun.
13:09In other words, the brain hates being bored, or rather, it seems to it,
13:12I was going to say a pain in the ass, it's a bit of an ugly word, but you understand me,
13:15By the 27th bite of apple, of course, you're tired.
13:18If we think about it a little, then with kiwi you can eat it with the skin on.
13:22It's true that I prefer, I like the sangol better.
13:25Besides, it's so sweet and very soft inside,
13:27as well as the contrast.
13:29The little yellow one.
13:30Yes, the yellow one.
13:32But it's the same as eating the peach.
13:34And above all, let's also try adding spices and other flavors to the fruit.
13:39You can add a little paprika to the apple, and the kiwi,
13:43That is, if you combine it with maybe a little bit of,
13:45You make yourself some slices of kiwi with cottage cheese and eat it like that.
13:49And it's delicious, with the salty touch of feta cheese.
13:51I'm drooling, in fact I'm going to take this home with me later.
13:53I'm going to make a lot of recipes.
13:54Look, if you can eat the skin, you can, wash it well, you can eat it.
13:58But I'm here too, so hey, if you like it, right?
14:01Because there are also people who kind of force themselves, right?
14:04Well, it has more fiber, so I'll eat it with the skin on.
14:07But if you're not enjoying it because you find the skin unpleasant,
14:11Well, eating it without the skin is great too.
14:13I love them, they're like the two from Spain.
14:15In other words, you can see health as that of,
14:17How fun, I'm going to eat it with the skin on so it's crunchy.
14:20or from the, well, I have to eat it with the skin on, that's exactly it,
14:23Because you say, because that way it has more fiber.
14:25In other words, health.
14:26You're going to do the same thing, but from guilt or from enjoyment.
14:29And that's also what changes so you can hold it
14:32and make it a habit.
14:33And we return to the topic we mentioned at the beginning
14:36from information overload, because I have data here
14:39which can become worrying, because of course,
14:41You open a social network and some information appears,
14:45You open the other one and it tells you the exact opposite.
14:47You search for it on Google and 17 diseases come up.
14:50Because Google always ends up showing you the worst.
14:53But according to a study, 40% of Spaniards
14:56identifies nutrition and well-being as the theme
14:59about which one the most hoaxes are received.
15:02And at the same time, the Internet and social media
15:04They are the preferred source of information.
15:07So, of course, if we do our research on the internet,
15:10But at the same time, we all swallow the hoaxes.
15:13How do we debunk hoaxes, Aitor?
15:17Well, I'd say we have to debunk hoaxes.
15:19that should worry us, the science communicators.
15:21I would like to emphasize how we can identify it
15:24as users, right?
15:25And I believe that, as consumers, nutrition is a science.
15:30Nutrition is a science that we are constantly learning.
15:32Little by little, but the foundations are very clear.
15:35That is, all the public health agencies in the world
15:38They know and tell us that we need to eat more fruit,
15:41more fresh vegetables, more legumes,
15:44that the proteins have to be of high quality
15:45And that's why we shouldn't overindulge in meat and fish.
15:47And that we need to add more legumes and a good oil.
15:50All of that is a global consensus.
15:52So, if we're on TikTok and it appears
15:55José Manuel shirtless, telling you...
15:57The shirtless thing is that it's important
15:59because we also associate health with physical appearance
16:02And it shouldn't be like that.
16:03That's a reflux.
16:04So, if José Manuel shows up shirtless,
16:07all red, without using sunscreen,
16:09saying, the fruit is bad,
16:10From now on we have to eat raw steaks and offal.
16:13Well, look, I'm very sorry,
16:14Maybe you don't need professionals to come.
16:16to deny it.
16:17It's a guard neuron.
16:19Look, how is it possible that this person now has the truth?
16:22And is the rest of humanity wrong?
16:25No, there can be nuances.
16:27It's great that we might learn new things
16:29And, hey, look, this new thing has come out.
16:31That there are people we follow who can tell us
16:34somewhat striking or new issues,
16:36But suddenly everything is wrong,
16:38that legumes are harmful,
16:40that the fruit is bad,
16:41Well, look, that's a great indicator.
16:43Nobody on the Internet, in any health science,
16:45It's going to revolutionize it from one year to the next.
16:48So, one good piece of advice I would give,
16:51believes in general messages,
16:54because they are what allow us,
16:55If the problem lies in following them,
16:58They say, no, it's that we get sick
16:59because public health tells us other messages.
17:02If it's false.
17:03If we get sick because we don't follow them,
17:05because we don't eat well,
17:06because we are sedentary,
17:08That's the problem.
17:09So, there's no need to dwell on the paranoia.
17:12It's simply that we don't follow health recommendations
17:15that they tell us.
17:16And I'd like to place my bet here.
17:17which we often don't do
17:18Because, look, inevitably,
17:20And I recognize that too,
17:22I am part of this impatient society.
17:24We've become impatient.
17:25I think it won't be so...
17:27You used to dedicate time to a good sofrito,
17:29to a good stew and you were simmering it,
17:30Now you go to the prepared dish.
17:32Indeed, and with regard to health,
17:33Something similar is happening there too.
17:35Marta said it earlier too,
17:36Hey, that too, let's see,
17:37take care of yourself, incorporate a habit,
17:38It requires effort,
17:39Let's not think these are small changes either,
17:42of course,
17:43But in the end you have to do it little by little
17:44Quite a change, isn't it?
17:46And then, what also happens with these messages
17:49It's that they fuel that impatience
17:51because it seems that with a change
17:52You're going to sort everything out, right?
17:54You take a shortcut.
17:55So, they also usually promise you
17:56Like many changes, right?
17:59Losing weight or suddenly becoming healthy
18:01here and now, in a very short time.
18:03They also tend to have very catchy names
18:05or things like that, right?
18:05In other words, headlines that also focus on the negative.
18:08They usually take things away from you, don't they?
18:10Those news stories either take things away from you or they take things away from you.
18:12or they deify others.
18:13Yeah.
18:13Clear.
18:13Fear.
18:14They do it through fear.
18:15It's easy to identify.
18:17If you find that you have quality information in the end,
18:19"It depends" is used a lot.
18:20Here I go.
18:21Add a little bit about the messages,
18:23As Aitor said,
18:25that's how they are,
18:25But science continues to advance
18:27And sometimes we like it, don't we?
18:29Divulge.
18:29Look, a study has come out that...
18:31But if you read the conclusions
18:33from the studies,
18:34Words are always included.
18:37It could, it suggests...
18:38And people interpret that as an absolute truth.
18:42Clear.
18:42That's an E.
18:43So when the words are there, it depends
18:46Or this study suggests that it could be such,
18:49That's the kind of message it is, isn't it?
18:52And then if we transform it
18:53in an absolute truth for everyone
18:54based on a study that has just been released,
18:57The scientific evidence doesn't work that way.
18:59We need many studies
19:01in a very large number of people
19:03In order to be able to state something, right?
19:05So, that's there.
19:07And then, well, what Marta was saying,
19:09also consider...
19:09I heard the other day
19:11that are believed to be going to disappear
19:13kitchens in houses.
19:14Oh, well, yes.
19:15Look, it seems to me one thing, one...
19:16Look, take a look,
19:17I think it was in the 80s
19:18that began to incorporate
19:19kitchens in the living rooms.
19:22Until now,
19:23in house designs,
19:24It was like a separate entity there.
19:26Because the kitchen...
19:27Finally, in the 80s, 70s, 80s,
19:30The concept of an island has already been incorporated,
19:31living room, kitchen,
19:33because it was already an environment
19:34much more social for sharing,
19:36which I think is wonderful
19:37to establish healthy habits
19:39and also that your children see
19:40that you cook,
19:41that you spend your time mixing,
19:42also include them,
19:43start from the bottom generations,
19:45to involve them
19:47of food choices too
19:49so that they can be autonomous.
19:51In the end,
19:51and now suddenly
19:52They want to take away our kitchen,
19:53It's a setback.
19:54And that's because of the fact of eating as a family
19:55It is associated with many benefits.
19:57For your health, right?
19:58Eating as a family
19:59And we are forgetting
20:00that the food,
20:01That's much more than food,
20:02I say it often.
20:03and everything we shared
20:04around a table
20:05It's also health.
20:06So,
20:07It's not the same
20:08even if the dish is super healthy,
20:10I'll buy it.
20:11I eat it on my way to work.
20:12I'll prepare it,
20:13I share it with people, right?
20:15In fact,
20:16You just said
20:17the keyword
20:18which is healthy.
20:19We were talking about how
20:20It's become very fashionable now
20:21label food
20:22that come already prepared,
20:24They're already done.
20:26to digest at the moment
20:27and there are words
20:28which could be a trap,
20:30there are words
20:31that call us to think
20:32I'm eating super healthy
20:34and then really
20:35you start watching
20:36the list of ingredients
20:37And not at all.
20:38Do you think we have
20:39a concept
20:40a little blurry
20:42of what is healthy?
20:43Could it be dangerous?
20:44what we believe
20:45which is healthy
20:46and then...?
20:47Man,
20:48Yeah,
20:48I also
20:49I say that a lot.
20:50Tell me what you're bragging about.
20:51and give you what you lack
20:52when it puts you
20:53with omega 3
20:54high content in...
20:56If it shows you that already
20:57in packaging
20:57It's probably because
20:58He has to convince you
20:59so you can buy it
21:00and it makes you look big
21:02which is the same
21:03They are interested
21:04that you see more
21:05than the fine print.
21:07Having said that,
21:07I think that in the end
21:08Behold,
21:10healthy,
21:10There's just so much
21:11that dismantle
21:11about this word
21:12because healthy
21:12It is not low-calorie
21:13because healthy
21:14now that we are
21:14in the era of protein
21:15healthy either
21:16It is high in protein,
21:17healthy is that which
21:18that you can repeat first
21:20and have adherence
21:21in the long term
21:21in time,
21:22healthy is that which
21:23that allows you
21:23enjoy life
21:25with energy
21:25and for that
21:26You need to nourish yourself
21:27with food
21:29that are nutritious
21:30to be redundant
21:31and healthy too
21:32It is power
21:33Have fun!
21:34health
21:35and also be able to
21:36take you for example
21:37cinnamon rolls
21:37I love it
21:38I'm going to New York
21:40and I pretend
21:40a day on the road
21:41cinnamon rolls
21:42also
21:42I mean
21:43I know she doesn't either.
21:44sells nothing
21:44the word balance
21:45It's like a "it depends".
21:46but also with balance
21:48It's my favorite word
21:50well in fact
21:51balance
21:51It's a word
21:52that has already fallen
21:53obsolete
21:54because, as Flora said
21:55what evolution is
21:56healthy
21:58has changed
21:58And there's nothing better.
22:00to know
22:00how it has changed
22:01in time
22:01what are the claims
22:03advertisers
22:03that is to say
22:04at a moment
22:05at the beginning of the century
22:06which was healthy
22:07That's what they put things in.
22:08more iron
22:09more fiber
22:09more vitamins
22:10all fortified
22:11add more things
22:13That was the understanding
22:14as healthy
22:15Then he became afraid.
22:16to carbohydrates
22:16and then they were taken away
22:17to things
22:18carbohydrates
22:18so
22:19has changed
22:20perception
22:21of what is healthy
22:22But what is healthy?
22:23according to science
22:24and according to public health
22:26It's the same
22:27for decades
22:28and it's a diet
22:29that it be primarily
22:31based
22:31in fresh produce
22:34minimally processed
22:35that is to say
22:35Let them be natural.
22:36we could say
22:37That's the basis
22:38Then you can make exceptions.
22:39and that indulgence
22:41from a cinnamon roll
22:42a cake
22:42common sense
22:44But it hasn't changed.
22:45things
22:45and we cannot forget
22:47let them come to us
22:48to flash
22:48with a claim
22:49and that now suddenly
22:50we believe
22:51that the most important thing
22:51of our diet
22:52It is the protein
22:53and we are forgetting
22:55well the products
22:55fresh vegetables
22:56It will be necessary to combine
22:58both things
22:58yes
22:59that maybe
23:00extra protection
23:00This could be useful for us
23:01But let's not forget
23:02the bases
23:03because again
23:04perhaps we are
23:04building the house
23:05over the roof
23:07completely
23:07and in the end
23:08They also make us think
23:10what I said before
23:10that health
23:11It depends on that small detail.
23:12to eat
23:13X grams more
23:15of protein per day
23:16And I'm forgetting
23:17to include
23:17everything else
23:18which is important
23:18and we are not
23:20so delicate
23:21And I say this
23:22always a lot
23:23that if we depended
23:24to buy me
23:25that extra protein
23:27is that we would be
23:27extinct
23:28so
23:30And then I think
23:32which also
23:32the approach
23:32what for
23:33I want to be healthy
23:34so that
23:35I want to eat healthy
23:36Because if I want to eat
23:38healthy
23:39in order to live well
23:40in order to be agile
23:41in order to travel
23:42enjoy life
23:43to have sporting challenges
23:45find myself quick-witted
23:46because we also eat
23:47in order to think clearly
23:48and be here, us
23:49If I want to do it from there
23:50I don't mind
23:51that health
23:52late time
23:53I don't mind starting
23:53Well, I'm going to take
23:54at least
23:55three servings of legumes
23:56per week
23:56at least
23:57I'm going to eat more vegetables
23:58The thing is that
23:59if you do
24:00from another perspective
24:01from fitting
24:01in stereotypes
24:04Let's call it that
24:05You might be looking for shortcuts.
24:06And that's why it convinces you
24:07both the protein
24:08You know, I think so too.
24:09the reason I take care of myself
24:10It counts a lot in your choices
24:12in another chapter
24:13from Hola Health Club
24:15an expert doctor
24:16in longevity
24:16He told us that
24:18it is likely
24:18that has already been born
24:20the person
24:20that he will live
24:21150 years
24:22clear
24:23That's what it's for.
24:24You have to eat well
24:26You need to nourish yourself
24:27because it's no use to you
24:28to reach 150 years
24:29if the last 80
24:31You spend them like this
24:32in bed
24:32plugged into a tube
24:34No?
24:34total
24:34And what is paradoxical
24:36that maybe
24:37in terms of longevity
24:39and technological advancement
24:39that person was born
24:41but we are also
24:41before the first generation
24:43that it will have
24:43less year
24:44and a worse quality of life
24:45than their predecessors
24:46that is to say
24:47millennials
24:48we have been the peak
24:50of humanity
24:50at the health level
24:52You're at the limit.
24:55You're at the limit.
24:56But there are many predictions.
24:58public health
24:58because of what surrounds us
25:00For example
25:00pollution
25:01climate change
25:02that the predictions
25:03It's that we're not going to have
25:04such a high quality of life
25:05Then I'll take it
25:06for not putting
25:08catastrophist
25:08I'll take it with me so that
25:09We have a great capacity
25:11to modify
25:13our health
25:14depending on which ones
25:15These are our choices
25:16that is to say
25:16or it can be a generation
25:17that lives less
25:18or you can go
25:18around those 150 years
25:20So what works?
25:22They are not wonderful things
25:23They are habits
25:24That's why they also exist
25:25areas across the planet
25:27where their habits
25:28have marked
25:29to live better
25:30that people live longer
25:31and there is no
25:32the same quality of life
25:33in Spain
25:34than in the United States
25:35It is evidence
25:36and nutrition
25:37and have this treasure
25:39of available products
25:41for our diet
25:42is one of our
25:43protective factors
25:44affordable
25:45which we haven't mentioned either
25:47Many times people say
25:47It's not that I don't have time
25:48then no
25:49In fact
25:51There is time
25:52time exists
25:53and we also decided a little
25:55where we invest it
25:56And you will see that
25:57There are strategies for that too.
25:58something good they have
25:59social media
26:00It's free.
26:01share with us
26:02or we share
26:03lots of recipes
26:06simple
26:06for
26:07Hey, it's not necessary.
26:08do that sofrito
26:09But why take care of yourself?
26:10Let it be fun too
26:12No?
26:12and that also motivates you
26:14There are also a lot
26:15of strategies
26:15of organization
26:16and planning
26:16which is that we have for free
26:18on social media
26:19like the famous
26:19batch cooking
26:20Hey, look
26:20you on Sunday
26:21same in two hours
26:22You might get hooked.
26:23at a moment
26:24the onion
26:25garlic
26:25in a Tupperware container
26:25and then you just have to do
26:27skip
26:27or you let yourself go
26:28the sofrito
26:29New ones are coming out
26:30plus household appliances
26:31the air fryer
26:32that allows you
26:33do things
26:33much faster
26:34the oven of a lifetime
26:35I mean
26:35We have tools
26:38free
26:38to take care of ourselves
26:39In fact
26:40And that's what I was saying
26:41Aitor
26:41No?
26:41how to learn a language
26:42well I
26:43If I want to
26:45Learn French
26:46I know I'm going to have
26:46that dedicate some time to it
26:47and I'll probably have to remove it
26:48from another place
26:49that's true
26:50It's true
26:51but sometimes
26:52it's easier
26:53staring
26:54the video
26:54that teaches you
26:55that recipe
26:55that then
26:56will take action
26:57And that's why
26:58what you said before
26:59Marten
27:00I think it's very important
27:00when we think
27:01in changing
27:02in habits
27:02we have to do
27:04that there is a purpose
27:06because in the end
27:07It requires an effort
27:08stop watching the video
27:09and put
27:10make the recipe
27:11That requires effort.
27:12and also watch the video
27:13We all know.
27:14that is designed
27:15so that it gives us pleasure
27:16Well, we have to do
27:17that effort
27:18also then
27:19may give us a certain pleasure
27:21so that you
27:21be clear
27:22Why do you want to do it?
27:24that
27:24and that's it
27:26the simple fact
27:27to do it
27:28if you're clear
27:29the why
27:30It will provide you with it
27:32well-being
27:32that's why
27:33in the end
27:35gains momentum
27:35in summary
27:38simple things
27:40we simplify
27:40to the maximum
27:41in order to introduce it
27:43in our daily lives
27:44without us staying
27:45in the attempt
27:46and small gestures
27:47Well, like a ceprie a day
27:48No?
27:49Yeah
27:49I always make this gesture
27:50In fact, I want to assert
27:52the small goals
27:54because sometimes
27:56we think about the big goal
27:57that generates
27:59that we don't start
27:59and there are many people
28:01who wants to start
28:02their habits
28:02and says
28:02my mother
28:03I just can't imagine it
28:04now having dessert
28:05every day
28:06or I can't imagine
28:07drinking water
28:08at all meals
28:08And I like that.
28:09a lot of talking about it
28:10with the families
28:11with teenagers
28:12or with little ones
28:12that maybe
28:13They're throwing him out
28:14currently for school
28:15always sausage
28:17or always
28:17industrial pastries
28:18and says
28:19It's not that I can't imagine it
28:20really
28:21that my little one
28:22Always eat fruit
28:23I can't imagine it
28:25or that they always take products
28:26Okay
28:26Don't start
28:27to change
28:27five a week
28:28five
28:29that are healthy
28:31start with one
28:32and you finish the school year
28:34And you've improved.
28:34thirty-five
28:36mid-mornings
28:37Do you think that's enough?
28:38thirty-five
28:38that this course
28:39your child has taken
28:40thirty-five
28:41fewer pastries
28:42and has been taken
28:43thirty-five
28:43more pieces of fruit
28:44It's amazing
28:46and next quarter
28:47and to the next course
28:48two
28:49and the next one
28:50three
28:51The problem is that
28:52We only see the small changes
28:53what difference
28:54This is going to mark
28:56and then
28:56when you prolong them
28:57in time
28:58they realize
28:58which are changes
28:59enormous
29:00and that they improve a lot
29:01people's health
29:01I always like it
29:03set a good example
29:04thinking about a change
29:05like a little ladder
29:06that we have to keep going up
29:08and the stairs go up
29:09step by step
29:10Sometimes we do want to jump
29:12all the way up
29:12or climb five steps
29:13we fall
29:14and I say
29:14I am not capable
29:15Well, I'm not going to do it.
29:17and each person
29:18has to get
29:19the steps
29:20at a height
29:20that it means
29:22some effort
29:22because in the end
29:23It's an effort
29:25But let it be an effort.
29:26measurable
29:26that you can
29:27keep climbing steps
29:28And that's important.
29:30because otherwise
29:31That's what we thought.
29:31come
29:32overnight
29:33jump to the top
29:33I can't get it
29:34because I am not capable
29:35from jumping so much
29:36I am not capable of this
29:37that's it
29:38then the example
29:39from the little ladder
29:40I like it a lot
29:40put it
29:41because also
29:41that every time you go up
29:43a step
29:43you say
29:43Come on, I've been able to.
29:44Well, now I'm going for the next one.
29:46And the truth is that
29:47I think it helps a lot.
29:48then me too
29:49as I come from a family
29:51very numerous
29:51and very traditional
29:53at my house always
29:54nutrients
29:55They are medicine
29:57not in the sense
29:58of scientific medicine
29:59more traditional
30:00But it is true
30:01that looks, for example
30:01me this morning
30:02I woke up feeling a little like this
30:03like a lazybones
30:04And the first thing I did
30:05It was like picking a kiwi
30:06because I said
30:07This contains vitamin C
30:08And I'm going to pull a little
30:10towards this
30:11so
30:11taking advantage
30:13of the nutrients
30:14also trying
30:15raise awareness
30:16that really
30:17They are good
30:18for normal operation
30:19of our immune system
30:20of our body
30:22of our energy
30:23that it is not one thing
30:24just to say
30:25as you rightly said
30:26I want to fit in
30:27of this canon
30:28of having a waist
30:29of 60
30:29It's a drag to gain weight
30:30I like fat
30:31It doesn't work for me.
30:31No
30:32It's one thing
30:33really
30:34I want to use it
30:35in my favor
30:36to have
30:39right now
30:40at this moment
30:41a push
30:42of vitality
30:43Well
30:44that the purpose
30:45also of life
30:45May health be with you.
30:46which now also
30:46There's a lot of self-knowledge.
30:47And what is the purpose?
30:48of your whole life
30:49and nobody says
30:50to be healthy
30:51Look how simple!
30:52typical of
30:53cook
30:54I mean
30:55that you don't value
30:56what you have
30:56until you lose it
30:58Well, we're already here.
30:59We take it for granted.
31:00and not
31:01exact
31:01Yes, it will be that
31:02I said it before.
31:03But it's just that I
31:03this phrase
31:04or this concept
31:05I like it a lot
31:05And that's because it's not the same.
31:06eat, to feed
31:07or eating to nourish oneself
31:09so
31:09Yes, it must be that we have
31:10per day
31:11depending on how often I eat
31:12I'm one of those who eats
31:13five times a day
31:13so
31:14I have five chances
31:15wonderful every day
31:16And that's how I see it.
31:17It's just that I always see
31:17positive health
31:19And I think so too.
31:20It's super important
31:20I have five chances
31:22wonderful
31:22to take care of me
31:24to give my body
31:25a lot of nutrients
31:26wonderful
31:26in order to be able to
31:27squeeze life
31:28then we can see it
31:29since the kiwi
31:30You said it has
31:30Vitamin C
31:31So what do we have?
31:32in both we have
31:34Vitamin C
31:34fiber
31:35potassium
31:36folate
31:36then we know that the green
31:37It has more fiber
31:38the yellow kiwi
31:39more vitamin C
31:40It doesn't matter
31:40Look, I've done it right.
31:41because I ate
31:42one yellow
31:42and it was also very sweet
31:43Well, our proposal
31:45a Cepris a day
31:46It's not that big of a deal.
31:47Because if we do
31:48five or six meals
31:49Hey, well, in a little while
31:51You carry it in your bag
31:52with your kiwi plant
31:53and you
31:54this little spoon
31:55What did you say?
31:56and you eat it calmly
31:57No?
31:58I loved Marta
31:59the proposal you have made
32:00at first
32:00eating Caesar's
32:02in a different way
32:03because also
32:03We have two varieties
32:05Look, Flora
32:06two varieties
32:07and a daily dose of Cepris
32:08so we can choose
32:09however we want
32:09On one hand we have
32:10the kiwi cespris angle
32:12What is yellow?
32:13the one that has flavor
32:14like sweeter
32:15tropical
32:16I think it's the one he likes the most
32:17to the little ones in the house
32:18I would tell you
32:19which is the soft texture
32:20And I love it
32:21add this more
32:22at breakfast
32:23I think it's a very simple way
32:25a taste
32:26gentle
32:27as very pleasant
32:28and appetizing
32:28for the morning
32:29You're going for the classics
32:31to a bowl of yogurt
32:31Or you go for the creative stuff
32:32that's what we like
32:33and you put it on, for example
32:34a piece of toast
32:35than in Spain
32:36We love toast
32:36as well as crushed
32:38with the little fork
32:39a little bit of fresh cheese
32:40the one you like
32:41or feta or cottage
32:43some aromatic
32:43and wonderful
32:45and maybe
32:45in some preparations
32:46very acidic
32:47that the sweet-acid contrast
32:48Our brain loves it
32:49such as
32:50a ceviche
32:51and then we have
32:52the cesprigreen kiwi
32:53green
32:55Aitor does this
32:56because it says
32:56the one from way back
32:57I tell him that for his life
32:58because
32:59We're not that far apart in age.
33:01Aitor
33:01the sangle too
33:02It's always been like this.
33:03for me
33:03oh well
33:04the green
33:05green
33:06which has a more acidic taste
33:08because it has a lot
33:09also of fibers
33:10as well as crispy
33:11It kind of wakes you up
33:12some more
33:13That's for a snack.
33:14even so that you become
33:15a slice
33:15with peanut butter
33:17and inside
33:18as mid-morning snacks
33:20It works very well.
33:21if you want to bathe him
33:21with chocolate
33:23because it withstands it better
33:24holds up better
33:25that crunchy chocolate
33:26if you then cool it down
33:27and in a salad
33:28the acidic touch of the salad
33:30No?
33:30We put in a lot of fruit
33:32in salads
33:32in Germany
33:33They put a lot of apples in them.
33:34Well, let's put
33:35here
33:36good kiwi cesprigreen
33:37green
33:38the crispy
33:38the acid
33:39in a vinaigrette
33:40for example also
33:41Cooking?
33:42Could it be cooked?
33:43Could it be grilled?
33:44suddenly?
33:45of course
33:45Let's see if it creates
33:46that all the
33:47It's true
33:48that all the vegetables
33:49that we can eat raw
33:50better
33:51Okay
33:51Well, this is good information.
33:52since we're talking about it
33:53to nourish ourselves
33:53efficiently
33:54because we lose
33:55We lose little things
33:56when we heat up
33:57now then
33:57Yes, thanks to
33:58that I decide
33:59I don't know
34:02skip me
34:03a kiwi
34:04I don't know
34:05suddenly yellow
34:06with a little bit of cinnamon
34:07and so I incorporate it
34:08in homemade granola
34:09that I've done
34:09for breakfast
34:10yes, thanks
34:11that I have done
34:12that gesture of warming it up
34:13I'm going to put in some fruit
34:14at my breakfast
34:15Yes, indeed.
34:15because I'm having fun
34:17Yes, indeed.
34:17It's a good alternative
34:19of course
34:19You have to have fun
34:20cooking
34:21trying new things
34:22as
34:23cook a piece of fruit
34:24mix it with a spice
34:25different
34:26with another ingredient
34:27or eating me
34:28a kiwi with skin
34:29clear
34:30and doctor
34:30What nutrients
34:33real
34:33each one has
34:34of these Cespri?
34:35well then
34:36The kiwi is a fruit
34:38that is loaded
34:38of nutrients
34:41They have many nutrients
34:42but inside the Cespri
34:44we can highlight
34:45in both
34:46the fiber
34:47that we already know
34:47which is very important
34:48for proper functioning
34:50of the entire gastrointestinal system
34:51as we say
34:53leave home
34:53with homework done
34:54and have a good day
34:56to be in a good mood
34:57then also
34:58vitamin C
34:59It is very important
35:00for many things
35:01we can highlight
35:02yourself
35:02You said it before.
35:03the operation
35:03of the immune system
35:04and folate
35:05and potassium
35:06then
35:07between the two
35:08There are slight differences
35:09For example
35:10the Cespri Sangol
35:11It has a little more
35:12content
35:12in vitamin C
35:14and the Cespri Green kiwifruit
35:15It's a little bit richer
35:17in fiber
35:17and then
35:18as Marta mentioned
35:18well too
35:19the topic of flavor
35:19texture
35:20both are
35:21Well, it's a choice.
35:22excellent
35:23to include
35:23Well, one Cespri a day
35:25and that each one
35:26Well, choose a little.
35:26whichever one you like best
35:27or it depends
35:28if you want to put it in
35:28at breakfast
35:29Do you want sweets?
35:31well all these
35:32wonderful ideas
35:33that Marta has had here
35:34at a moment
35:34And if you feel like it
35:35well, at a meal
35:36something different
35:37Well, as Marta said
35:38There are so many options
35:40that helps you have fun
35:41What is it you want?
35:42according to the generation
35:43You choose one or the other
35:44I am too
35:45like Aitor
35:45For me, the one that's always been there.
35:47It's the Cespri Green
35:48I am Tim Sangol
35:49But I love them both
35:49me too
35:50I, Sangol
35:50Look, it's a tie.
35:51Thank goodness
35:52I want to emphasize
35:54one thing
35:54which obviously
35:55we have to count
35:56nutrients
35:57so that people understand
35:58What is the scientific contribution?
36:00the pack
36:01of nutrients
36:02in the format
36:03kiwi
36:04and what it brings us
36:05at the health level
36:06is
36:07irreplaceable
36:08because there are other nutrients
36:10that we don't talk about them that much
36:11because they don't know each other
36:12what is
36:13all those compounds
36:14bioactive
36:15all those compounds
36:16phytochemicals
36:17that are in all fruits
36:19and it is also particularly
36:20the kiwi
36:21because
36:21although I don't like it
36:23especially talking
36:23of superfoods
36:24You know
36:25I run away from labels
36:26superfoods
36:26It must also be acknowledged
36:28that within certain
36:29food categories
36:30There are some that are
36:32slightly superior
36:33to the other
36:34a bonus
36:34For example
36:35nuts
36:36We know they are all healthy
36:38but the nuts
36:39They are a little bit superior
36:41within the world
36:41of the fruits
36:42Well, there are some.
36:43like blueberries
36:44the kiwi
36:45which are a little bit superior
36:47so
36:48also from that self-care
36:49what Marta said
36:50I think so too
36:51when we do
36:52the choice
36:53one kiwi a day
36:54also what will he be saying
36:55Hey, I'm taking
36:56a kiwi
36:56with your entire routine
36:58with all your
36:59your paraphernalia
37:00that you say
37:00Hey, I'm doing it too.
37:01within the elections
37:03one that's a little bit special
37:04And it shows.
37:05and then also
37:06we have no doubt that maybe
37:07drink some powder
37:09in the morning
37:09that you start there
37:10with a bit of a bad taste in your mouth
37:11which is not good
37:11And here you have it.
37:13naturally
37:13and richer
37:14clear
37:15And those aren't so special.
37:16and then the priorities
37:19He's leaving us
37:19what are you saying
37:20oh
37:20that I am investing effort
37:22I am investing
37:22in money
37:23in taking care of myself
37:24in small anecdotes
37:25and you are
37:28neglecting
37:28the important things
37:29and you don't buy a good tomato
37:30and you don't buy any kiwis
37:32because you think
37:32which are a little more expensive
37:33if that's it
37:34where the investment needs to be made
37:35and it's at another time
37:36where the money
37:37it slips away
37:38You would get along very well.
37:40with my cosmetic doctor
37:41because also
37:41I always looked at him
37:42Because you're very handsome.
37:43I imagine you
37:44because he's very handsome
37:45and all
37:45no, because also
37:46That's not true
37:47when you get treatments
37:48For example
37:49of a type of radiofrequency
37:51or treatments
37:52that what they do
37:53It's about stimulating the skin
37:54from within
37:55to manufacture collagen
37:56Well, you first.
37:57What do you ask the doctor?
37:58is
37:58What supplement
37:59I have to take
38:00collagen?
38:01or what supplement
38:01I have to...?
38:02and they tell you
38:03forget it
38:03eat well
38:04eat fruit
38:05eat good fish
38:07eat good meat
38:08Eat plenty of legumes
38:09and you will manufacture
38:10good collagen
38:11that vitamin C
38:12You have it here
38:13clear
38:13that protein
38:14You can find it in legumes.
38:15that zinc
38:16You have it too
38:16in legumes
38:17what you see
38:17which then carry
38:18all those supplements
38:19which also
38:20I'll tell you that many times
38:21displace
38:22Because if they tell me
38:23Look, you're the one spending the money
38:24Okay, you throw it a little.
38:25taking that supplement
38:26collagen
38:27but then, while we're at it
38:28You have a healthy diet
38:30Well, that's your problem.
38:32But of course the problem
38:33It's because you took that
38:33You displace the natural food.
38:35but an example
38:36with this whole thing about nutrients
38:37or what displaces
38:38Do you remember breakfast?
38:40that existed about 15 years ago
38:42especially adult women
38:43adding bran
38:45to the yogurt
38:46or by adding bran
38:48to include fiber?
38:49Well, I remember
38:49That's crazy!
38:50I remember
38:51from a cereal brand
38:53that proposed
38:53remove a full meal
38:55and eat a bowl of cereal
38:56Okay, let's get on with it.
38:58They tell you directly there.
38:59That's where the danger lies.
39:00about what Aito said
39:01of fashions
39:02or go to the complete nutrient
39:05and it is thinking
39:06in which foods
39:07They are nutritious
39:08No?
39:08And that's it.
39:09and then within each food
39:10because there are nutrients
39:11that stand out a little
39:12as he said
39:13within each food group
39:14Okay then
39:14This is a little bit
39:16No?
39:16that we can highlight a little more
39:17But we have to think
39:19in food
39:20that contain
39:21all those nutrients
39:22not in nutrient
39:23with concrete
39:24No?
39:24because if you don't say
39:25Come on, I need to eat fiber.
39:27Well, I'll eat.
39:27this super delicious cereal
39:28in fiber
39:30No
39:30apart from one very quick thing
39:31Is bran good?
39:33asked
39:33Is it good?
39:34that I say
39:35that if it's not delicious
39:35It's not healthy
39:36I mean, I want to say
39:36Let's see, there will be things
39:37that they are bad
39:38and be super healthy
39:39but in the end
39:39in the long run
39:40You won't repeat it
39:41every day
39:42the act of getting involved
39:43the bran in yogurt
39:43now
39:44a kiwi with lots of fiber
39:45Yeah
39:46Well, that's it.
39:47that's why
39:48Because now
39:49we have just explained
39:50which would
39:51like the first part
39:52of our approach
39:53which are good intentions
39:55we have given arguments
39:56more than enough
39:57to introduce
39:58one kiwi a day
39:59in our life
40:01in our routine moment
40:03but
40:03Here comes the difficult part
40:05Monday arrives
40:06Tuesday arrives
40:06Wednesday arrives
40:07and Thursday
40:07I've already forgotten
40:08so
40:09How can we do it?
40:11so that that good intention
40:12become a reality
40:14really?
40:16tips
40:16please
40:18I think that
40:19Hitor said it before
40:19a little too
40:20with the
40:21replace for example
40:22only one day a week
40:23or two
40:23that is, mid-morning
40:24that is to say
40:25little by little
40:26That would be a piece of advice.
40:27I would say
40:28above all
40:29Make it easy on yourself
40:30you can't
40:31convert
40:32that the transformation
40:33of your habits
40:34be it in force
40:35of will
40:35because if I did everything
40:37of your life
40:37you say
40:37Oh, what am I having for dessert?
40:38and you open
40:39Oh, custard!
40:40chocolate cup
40:41kiwi
40:41tangerine
40:42clear
40:43always
40:43You have to throw
40:44of your willpower
40:45if every day
40:46dice or cookies
40:47or fruits
40:48willpower
40:49at some point
40:49yours runs out
40:50that is to say
40:50Make it easy on yourself
40:51have at home
40:52or fill your house
40:53of elements
40:54that are healthy
40:55and then outside
40:56You make exceptions.
40:57your cinnamon roll
40:58and your ice creams
40:58but a little bit
41:00most exceptional
41:01Because if always
41:01You have to debate it
41:02between the option
41:03more convenient
41:04less convenient
41:05according to our habits
41:06that we have said
41:07It's going to cost you
41:08you suffer
41:08Then face the week
41:10making it easy for you
41:10with good selections
41:11around you
41:12You already have it there.
41:14the kiwis
41:14tangerines
41:15and the bananas
41:15well placed
41:16for all this fall
41:17for all this winter
41:18It's going to be much more bearable
41:19my mother's trick
41:20of having the fruit bowl
41:21always in the middle
41:22or my mother used to say
41:24mid-afternoon
41:24Okay, I'm going to leave.
41:25Here's some fruit
41:26And I'll leave it here.
41:27and in the end
41:28you keep passing by
41:29and you keep snacking
41:30Because that's what you have there
41:31that the environment
41:32remind you
41:33besides
41:33that you want to take care of yourself
41:35with sportswear
41:36also in sight
41:37with the available water
41:38So you buy
41:39a very cute fountain
41:40of those you find on the internet
41:41And you get full there
41:41your water
41:42so
41:43be something so, so easy
41:44Besides being very easy
41:47add it to your routine
41:47which is true
41:48Aitor used to talk a lot.
41:49like
41:49how to put
41:50and maybe start removing
41:51and something that, for example, I
41:52It works for me.
41:54put
41:54and then afterwards
41:55when I've gotten used to it
41:56to this flavor
41:57or to incorporate this habit
41:58I'm already removing
41:59but to do it this way
42:00If you love eating pasta
42:01which I love too
42:02many people
42:03Okay, so instead of taking it away
42:04add a good sofrito
42:06of vegetables
42:07to that pasta
42:08It's an example
42:09Then one day comes
42:09in which
42:09and you put a bowl next to you
42:10with a salad
42:11with fresh things
42:12And you're already playing.
42:13later
42:14with the proportions
42:14or if all the Mayans
42:15You have a yogurt
42:16with cereals
42:18add the fruit
42:19and then little by little
42:21I think that
42:22to summarize
42:24You have to choose
42:25one thing
42:25do not undervalue
42:28to a small change
42:29because in the end they are
42:29those you will be able to maintain
42:31those that you are going to
42:33gosh, say
42:33I'm getting there
42:35make it easy for you
42:36It often helps
42:37well
42:39link it to something
42:39that you already do
42:42when I put on
42:43I took out the yogurt
42:44from the refrigerator
42:45I am lame at the same time
42:45a fruit from the fruit bowl
42:47I don't know
42:47to give an example
42:48and then
42:51Congratulations!
42:51what I said before
42:52and realize
42:54that you're getting there
42:55that for later
42:57Okay then
42:57this already
42:58has become
42:59in a habit
42:59It doesn't cost me anything
43:00Why am I going next?
43:01What's the next step?
43:03from my little ladder
43:04and not diminish its value
43:05because sometimes
43:06we think that
43:07if I don't
43:08Everything was perfect.
43:09This is useless
43:11and so
43:11not working
43:12We were starting this episode
43:14with a question
43:15Because if we know
43:16that we want to take care of ourselves
43:17we didn't end up taking care of ourselves
43:19So we're going to finish it.
43:20with a headline
43:22Will you start?
43:24I believe
43:24I want to be the last one
43:26the best
43:27to belittle
43:30Well, I would summarize everything
43:33how to take care of yourself
43:34It's not that complicated.
43:36as it sometimes seems
43:37nowadays
43:37that we choose
43:39a small gesture
43:40and that we don't look
43:41perfection
43:42And he tells you so.
43:42a person
43:43perfectionist
43:44but
43:44start somewhere
43:46Let's get started
43:47very good
43:48My headline would be
43:50Make it easy on yourself
43:51because to change
43:52your behavior
43:53Everything has to go.
43:54downhill
43:54So, start with one
43:56good buy
43:57so that this moment is already here.
43:58that you have the motivation
43:59have everything you need
44:01at home
44:01And that's going to be the most
44:02It will help you
44:03Identify what has worked for you
44:05of that purchase
44:05and whatever you want to repeat
44:06then
44:07nothing
44:07repeat, repeat, repeat
44:09and seek consistency
44:11And I wanted to be the last flora
44:12because he knew that
44:13what they were going to say
44:13my colleagues
44:14I was going to summarize it in something
44:15that we have mentioned
44:16today all the time
44:17because it has to be done
44:19also rich
44:20And hey, it's fun.
44:21And I tell you
44:22Look, I'll start
44:22I'm going to steal
44:23I've been here all morning
44:24wanting to get a kiwi
44:25And you already do
44:26a lawn a day
44:27Here's what you can do
44:29And there you have it.
44:29small gestures
44:30which undoubtedly
44:31They're going to change
44:31our mood
44:33our vitality
44:34They will provide us with nutrients
44:35very rich
44:36and very necessary
44:37And that's all.
44:39we have arrived
44:39with this episode
44:40from Hola Health Club
44:42Don't forget
44:42Take care
44:43please
44:43listen to us
44:45provide vitamin C
44:46at your moment
44:48ideal of the day
44:48and above all
44:49Come back in the next episode
44:51We're waiting for you
44:52Thank you!
44:54Thank you!
44:55Thank you!
44:57Thank you!