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Ira cocina I'll teach you how to build a balanced diet, reduce risk of cardiovascular diseases, obesity and oncology. Take a steps yo your healthy future with me

By following simple recommendations you will normalize your weight and improve the quality of your life.

GMOWhat are GMOs (Genetically modified organism)?Is an organism whose genetic material has been modified through genetic...
27/11/2021

GMO
What are GMOs (Genetically modified organism)?
Is an organism whose genetic material has been modified through genetic engineering, and such changes would be impossible in nature as a result of reproduction.
GMOs can be plants, animals and microorganisms.
How is GMO made?
Let's remember the biology lessons at school. Perhaps some of you remember that the DNA molecule consists of 4 nitrogenous bases (adenine, thymine, guanine and cytosine). Remember those beautiful and colorful pictures of DNA that are twisted like spirals? Each section of such a spiral carries information about some quality of the organism. For example, about the sweetness of watermelon.
So, scientists clearly understand which parts of this spiral are responsible for sweetness. Using a special restriction enzyme, the gene and vector are cut like scissors. And with the help of another ligase enzyme, you can "glue" the pieces and get a different combination.
Why did scientists create GMOs?
No, not to poison all people, so that they all mutate!
The benefits of GM are as follows:
1.New varieties of plants are created that are resistant to an unfavorable environment (insects, climate, etc.)
2. The benefit arising from the first point is that the taste can be better, the plant or animal will grow better. This will feed the growing population of the planet.
3. Reducing the use of pesticides by more than 30%.
How it works? There is, for example, a variety of corn, which is stubbornly devoured by a harmful insect. With the help of GM, we changed the genes of this corn, and this corn variety no longer attracts insects. Therefore, we do not need to spray the plant with pesticides to protect against insects.
Are GM foods safe?
GM foods have been well researched for over 50 years! There are over 130 research projects that prove that biotechnology, including GM, is no more dangerous than traditional breeding methods.
No, I'm not crazy. The product after genetic modification does not differ from the "natural" one. The only difference is in their origin!!! Some are created in the laboratory, others in nature. And no, in the laboratory does not mean worse!!! In nature, mutations also occur without human participation. And even my grandmother in the garden also has mutations that you have no idea about. But in the course of testing GMOs, toxicity, allergenicity, resistance of the introduced gene and many other factors are investigated.
And finally, there is no strange gene from the eaten soybeans will not be able to integrate into your genes. To modify something, a complex technology is used, and it does not always work. And of course, our body has developed protective mechanisms by evolution.

DETOXThere is an opinion that our body is constantly gets toxins, which accumulate in the body and lead to diseases.I am...
24/11/2021

DETOX
There is an opinion that our body is constantly gets toxins, which accumulate in the body and lead to diseases.
I am getting very annoyed of the word detox and the way how people fall for the tricks of marketing and go through detox marathons, clean something from themselves. The saddest thing about all of this is that if diets probably won't do much harm to your body. But some types of cleaning can actually bring you to the surgery.
Official medicine does not recognize such cleansing.
What is detoxification?
This is the natural and artificial removal of toxins from the body.
The human body has organs that perfectly remove toxins:
Lungs - remove carbon dioxide
Skin removes lactic acid
The liver produces enzymes that metabolize toxins
The kidneys remove metabolites and toxins from the blood and excrete them in the urine.
In medicine, detoxification is the treatment of dangerous conditions (overdose of drugs, alcohol, poisons).
Guys, juices, fruits and dietary supplements are not able to remove any non-existent "toxins" from the body. Yes, fruits and vegetables are great, from which we get such valuable fiber, vitamins and minerals. But, as a means of cleansing from toxins, they are ineffective compared to the systems that are already have in us.
How to help your body "cleanse":
1.exclude or minimize consumption of alcohol and smoking
2.do more physical activities ( any sports, dances, walking, playing games)
3. Eat BALANCED FOOD! Consume more fiber.
Please note that all detox salespeople follow the same pattern. First, they tell you about processes that have nothing to do with human physiology, intimidate that some terrible garbage is accumulating inside you.
The symptoms of this are very general: fatigue, apathy, rashes, problems with sleep. All these symptoms apply to almost every person in the modern world, we get tired from time to time. Well, in the final you are offered to buy wonderful dietary supplements that will save you or to go through some marathon on juices.
If you do have specific symptoms, then you need to see an evidence-based medicine doctor! Only a doctor will be able to identify the cause, diagnose and prescribe competent treatment.

WATER. DRINK OR DON'T?Let’s break the myth about water.Myth 1. There is an opinion that you need to drink 2 liters of wa...
20/11/2021

WATER. DRINK OR DON'T?
Let’s break the myth about water.
Myth 1. There is an opinion that you need to drink 2 liters of water a day.
And many people sincerely believe in it. They refer to the WHO recommendations to drink 300 ml per day per 1 kg of weight.
Reality: There are recommendations for the consumption of LIQUID, and this includes clean water, and drinks, and obtained from food, fruits, vegetables.
The need for water is different for everyone. It depends on the climate, your physical activity and many other factors. An athlete exercising in tropical climates will need more water as he sweats more.
How to check if you are drinking enough water? Sorry for the details, by the color of your urine. If the urine is dark, tick, then it is likely that you need more fluid.
Where do we get water from?
We receive 48% of water in the form of liquid, 40% through food and 12% is formed in the body.
Myth 2. You can't drink while eating.
Have you heard such recommendations not to drink with meals? Now, this is also not true. You can drink before meals, and during and after. Water not only helps to quench your thirst, but also makes the process of consuming solid, dry food more enjoyable and comfortable.
Myth 3. Lemon water helps to alkalize the body
Reality: Acidification or alkalization of the body with the help of some products is complete nonsense!
In human blood, the ph level is always in the range of 7.35-7.45.
If below this level - the state of "acidosis"
Esi higher - "alkalosis".
Both conditions lead to serious illness, a person can fall into a coma.
Our protective functions of the body will not allow any product to change the acidity, otherwise we would not have survived, as if we would have fallen into a coma after eating lemon or other products.
The conclusion from this is simple:
Drink as much as you like. When you feel thirsty.
Pay attention to water quality.
You cannot acidify or alkalize your body with lemon water.
But you can use lemon, mint, ginger, cucumber, watermelon, basil to make it easier for you to drink clean water. This gives only TASTE !!! But not magical healing qualities. I recommend making these drinks to reduce your intake of soda and other sugary drinks.

Intermittent fastingYou often hear "Fasting helps to get rid of chronic diseases. IF rejuvenates the body"To be honest, ...
20/11/2021

Intermittent fasting
You often hear "Fasting helps to get rid of chronic diseases. IF rejuvenates the body"
To be honest, a few years ago I also tried to starve. From my own experience: a feeling of lightness appears, the condition of the skin improves, energy is in full swing. BUT!!! Is fasting the cause of these apparently positive changes?
Let's figure out where this trend came from, is there really miraculous rejuvenation, is it possible to lose weight and what is the evidence base for IF.
Intermittent fasting gained its popularity after the discovery of autophagy mechanisms by Japanese scientist Yoshinori Osumi, who received the Nobel Prize in 2016. After that, all the diet lovers caught on to this data and began to draw up plans for intermittent fasting.
Autophagy, what is it? Natural process of regeneration and purification at the cellular level.
What is the essence of intermittent fasting? Most often, the 16/8 scheme is practiced, when you consume food for 8 hours, and the food break is 16 hours. During these 16 hours, your body is supposed to start a self-renewal process. As a result, the body is rejuvenated, cured of serious diseases, and strengthened.
I will disappoint once again, but this method has no evidence base.
Firstly, Yoshinori Osumi conducted research on yeast and partly on mice. If you think your body is made like yeast, then Good luck. And even a study on mice for science is not sufficient evidence of all the wonderful benefits that we are promised.
Secondly, Yoshinori Osumi himself in 2020 at a lecture in Moscow confirmed that his discovery and research have no connection with intermittent fasting. And using his name and autophagy mechanisms is nothing more than a marketing tool.
In the cells of the human body, autophagy processes also proceed, but according to different principles. In order to confirm or refute any hypothesis, long-term studies in humans are required!
With the evidence base sorted out. But you say “it helped you! It helped my friend! "
“it helped me or a friend” is not a sufficient argument for evidence-based science. But since it helps someone, then let's look at the reasons.
-With IF, you are more likely to reduce calories in your diet. Since you are eliminating 1 or 2 meals, you will get fewer calories. Accordingly, your weight can really go down.
-Once you practice any kind of diet, you start choosing food more carefully. You start to eat more vegetables, which leads to a varied diet, and therefore a variety of vitamins and minerals entering the body.
- following the diet can lead to a decrease in sugar levels in a healthy person, which will have a positive effect on the state of blood vessels, the functioning of the kidneys and pancreas.
Bottom line: starving or not?
Intermittent fasting can be used to reduce calories if you can easily live without missed meals and do not have an eating disorder. After all, you can achieve the same results with a simple balanced diet without hardships and restrictions.

WHERE DOES FAT GO FROM THE BODY?Oh ... my favorite. So many myths about it 😊Someone thinks that it turns into muscles, h...
20/11/2021

WHERE DOES FAT GO FROM THE BODY?
Oh ... my favorite. So many myths about it 😊
Someone thinks that it turns into muscles, heat or energy.
Let's figure it out, where does fat go when losing weight?
I will rely on research published in the British Medical Journal and knowledge of metabolic processes.
Fat turns into carbon dioxide and water.
Studies show that 10 kg of fat is "converted" into 8.4 kg of carbon dioxide and 1.6 kg of water. This means that 84% leaves our body in the form of carbon dioxide through the lungs during respiration. The remaining 16% is water, which comes out in the form of sweat, urine, f***s, tears and other excrement.
How does this magic happen?
The chain of fat transformations is very complex and includes dozens of reactions.
It can be summarized as follows. Each fat molecule breaks down into 2 parts: 3 fatty acid molecules and 1 glycerol molecule. With the help of blood, they enter the mitochondria of cells. There in the process of oxidation fatty acids and glycerin burn to carbon dioxide and water.
Remember that oxidation requires a lot of oxygen. Why do we need to know this when losing weight? To understand that we really need to move a lot, and not only limit our calorie intake. Exercise will help provide the oxygen supply needed for the fat burning process.
If you have a question whether it is possible to lose weight with the help of more rapid breathing, then I will disappoint you.
This will require a huge amount of oxygen. Breathing more frequently than our metabolic rate requires can lead to hyperventilation. Dizziness, loss of consciousness, palpitations in this case will be guaranteed.
Unfortunately, all research shows that there is no magic pill. Our body is very wise.

WHY DIETS DON'T WORK?Who never been on a diet in the hope of losing extra pounds?Let's imagine a girl Anna ( just any na...
20/11/2021

WHY DIETS DON'T WORK?
Who never been on a diet in the hope of losing extra pounds?
Let's imagine a girl Anna ( just any name)
At some point Anna looks at herself in the mirror and understands that she needs to lose weight. She hates her fat and thinks that's the reason for all her troubles and failures in life. And what is Anna doing?
She find some diet on Instagram or her friend advice and then Anna starts a new life on Monday. She decides to lose weight. Anna participates in fashionable detox marathon, eats only "healthy" food and drinks 3 liters of water. Anna knows for sure that in order to reach the goal she cannot eat a piece of bread or, OMG, a burger. Anna lasts a week, the numbers on the scales are crawling down.
Anna is happy with such wonderful results. But a couple more weeks pass, and Anna breaks down, eats whatever she found in the fridge. In the morning Anna hates herself that she is so weak and decide to give up on her diet. Of course, again gaining the lost pounds. And year after year she is loosing this battle, Anna is in a constant state of diets and breakdowns.
So what's wrong? Can you lose weight with diets?
Yes and no.
The main secret to losing weight is simple: the number of calories consumed should be less than the spent.
How does the body create a calorie deficiency?
There are two paths that go hand in hand - eating less calories from food and being physically active.
It seems that everything is very simple and by dieting (detox, intermittent fasting, keto, paleo, etc.), you will really reduce the amount of calories consumed and the result will come. BUT!!! Trapping yourself in restrictive behavior won't last long. The breakdown in such a situation is quite natural.
So how do you avoid breakdowns?
Work with eating behavior.
Perhaps the only way to maintain weight and health that really works is through a rational, balanced diet. No strict prohibitions and restrictions!
Conscious eating, tracking hunger and satiety, working with triggers, eating habits, organizing your life, getting pleasure from other sources than food. This is what will lead Anna to results.
How do you like this approach to losing weight?

Let’s meet!My name is Irina. I am Russian, living in Mexico nutritionist, health coach.I have over 10 years of experienc...
20/11/2021

Let’s meet!
My name is Irina. I am Russian, living in Mexico nutritionist, health coach.
I have over 10 years of experience in international luxury hotels. At some point I realized that I am burned out. I achieved the desired position, but no longer enjoy it. Throughout my life, I loved to cook, to study anatomy, the processes occurring in the body. I tried everything: veganism, fasting, and various sports. The pandemic further strengthened my desire to study nutritional science and health coaching.
After receiving my diploma, many hours of biochemistry and anatomy lessons with a tutor, I decided to change my profession.
I would like to fight the myths about nutrition.
In my blog, you will not see horror stories about parasites and detoxes. You won't drink tons of water or green juices.
What you’ll get after working with me?
-you will build a calm, safe relationship with food
-you will learn to eat affordable foods without fear of gaining weight
-you will receive SCIENTIFICALLY PROVEN nutritional information
-you will get your ideal weight within a reasonable time frame
-you will improve your health and reduce chance of cardiovascular diseases, cancer and obesity
Do not forget to subscribe and recommend to your loved ones😊

I am very excited to expand my services to the English speaking community
19/11/2021

I am very excited to expand my services to the English speaking community

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