The 80-20 method to convert anti-inflammatory feeding into a habit

There is still much to do – and there is a long way advanced – to convince that eating in a healthy way will make you live more and better. Or at least that is what María Pérez Espín, expert in healthy and fast recipes and presenter of the Podcast ‘with ginger and lemon’ says together with Sandra Moñino. Count in your book how to create habits that last and put aside the diets that only help us achieve the objectives for a short period of time.

In ‘Start today and change your life forever‘(Montena), María Pérez Espin does not share miracle diets or empty promises, only small habits with great results for physical, mental and emotional health. The best tips to cook and make an intelligent purchase, motivation to be constant in sport, new habits to rest better and manage stress … and more than 50 anti -inflammatory recipes.

– Will we learn to eat well thanks to your book?

It is not a food book as such although it is true that I speak of anti -inflammatory and carries recipes, but it is rather a book of habits, so it is called ‘Start now. I don’t like the word postpone and I think having healthy habits is a lifestyle. In the book I tell my personal case, how I was wrong, swollen, inflamed already the basis of starting to make all those changes and all those habits in my day to day, I began to find myself much better at a general level, not only physically , that also, but at the mood, health, energy and everything.

– You will have read other books focused on this … How is yours different?

It is a personal case in which I inspired people and I count why I made all those changes and believe a habit. I also talk about that food, how to make a healthy purchase, how to read labels, which is very important to carry healthy eating. And then, those important habits as rest, sport and stress management, because I realized the intestinal-cerebro connection and that the times that was worse at the mental and physical level is when I had more stress . I discovered the importance of not only eating well and doing sports and resting well, but also knowing how to manage stress and our time.

– Speaking of habits, how is one created?

Wanting is power. Of course, based on perseverance and discipline, which I also speak in my book of ESO, it is how a habit is created, which is part of our routine. We are never going to create a habit if we do not want, we always have to have that willpower and in my book what I do is try to inspire, try to motivate that we want to create that habit and that in the end we do it.

– You have an immense community. Do you notice that interest in a change towards the healthy?

Yes and no. Yes, it is true that more and more and that the public that follows me is a very healthy audience and wanting to have a life and healthy habits, but there is also another part that I find every day that is the opposite.

There are many people with the interest of knowing more about habits and healthy life, but at the same time, unfortunate I also believe that there is a large part of the population with very bad habits and hopefully my book was read and hopefully they would follow me on social networks

– Experts you use a phrase a lot: ‘Learn to listen to your body’. What do we do when we ask us for a snack loaded with ultraprocessed?

You have to know how to differentiate between emotional hunger and real hunger. And I also give the alternative to say ‘Ok, you feel like a gofre because you get the gofre’. But I give alternative to make that healthier gofre. When you have a sweet crawling, you will not want to eat a processed gofre, you will want to eat a pure chocolate oncita, a banana for the best, or a puffs with banana, or a yogurt with blueberries … In the end, when you have that habit of eating healthy, your body asks you, let’s say, listen to your body, give you those cravings that you ask you, but that is in a nutritional way, with variations.

– We can always choose how that gofre can be, right?

Of course, this gofre can eat it the same, but you can make a choice, that is, I’m going to take a gofre but I’m going to do it at home, with a banana, an egg, I’m going to put pure chocolate and oil from Coconut, vegetable drink … Molénate to dedicate five minutes to make it homemade and your benefits will be different.

– Your book speaks of the 80-20%method. What is it about?

It is Saturday or Monday and my body asks me for a processed gofre, because there is 20% of the one I speak, which is also necessary at the level, especially, as I love saying, feeding the soul. I always talk about 80% in which life, food and habits are healthy, and then there is that 20% that feeds us on a Saturday’s soul with friends, or on a trip, or the day your mother has made Your favorite cake … that 20% must be faced but always with balance and flexibility.

– Does it work for everyone?

For everyone who has willpower. There are people that 80-20% make it 40-60%, then of course, it doesn’t work there. Then there are specific moments such as Christmas or it can be a long trip in which 80-20% may be 50-50% and then there are times when I also count in the book I have reached times in the That I have had a very stable life I have not had almost social events and I was at home and I wanted 90-10%, that is, I prioritized 90%.

Even when you have social life, you can make the elections good. That is, that is, you can go to eat with friends and you can ask for a grilled squid or ask for it.

– What do you think of diets?

It is not to diet but eat better. I don’t like the word diet at all. I do not believe at all in the miraculous diet, or in weighing food because I think that is something that can lead to something in the very short term. And in the end you will end up throwing the towel and you will end up eating everything you have not eaten. I do believe in the power to learn to eat and in the power to know how More calories than one day you’ve been on the couch.

If you learn to eat, you learn to know the foods that nourish you, which give you vitamins, minerals … If a healthy eating you keep it over time, you will notice it on the skin, in the hair, in the break, in Your mood … we have so normalized eating badly that it is well called diet. Sometimes we are with friends in a restaurant and if you ask for dessert pineapple, for example, because you feel like it, you already skip the typical friend who tells you, ‘Oh, is it on a diet?’ And maybe you’re just asking for pineapple because you feel like it.

It is also true that it is not available to eating health Being cookies, chocolates, chocolate palm trees … you can’t find bananas or roasted peanuts.

– Do you review the labels of the products you buy?

Yes, I check the labels and there is a chapter of the book where I tell it, and that is that a asparagus boat, for example, a boat carries asparagus, water, salt and sugar and another only asparagus and water, and that is what there is to take into account. When I go to a supermarket again and I do not know what product I find, I always look at the labels because where we are least waiting for us, additives, sugars, refined oils …

So, every time I buy a processed product that I do not know, I always turn it over and check, because I do not need to put that dose of sugar into my body.

The best food we can take within the possibilities we have is the real one, the one that goes without processing, such as fruit, vegetables, eggs, meat, fish and in the end that would be for me the basis of a diet healthy and anti -inflammatory.

– Many people have trouble entering the kitchen and they don’t know where to start

It takes the same thing to take out a pizza from the refrigerator or freezer, open it, put it in the oven and 20 minutes to make an egg and make a French tortilla stuffed with tuna and a tomato. It also takes the same thing to heat a prefabricated dish in the microwave than to open a chickpea boat, a can of tuna and a boat of roasted peppers. That is, it is the choice you want to do. That is, it is very easy to say, ‘no, I have no time’. No, you don’t feel like it. Because time you have. People who eat insane because they say they don’t have time to prepare healthy dishes seems to me a cheap excuse.

– The recipes you publish on Instagram, in fact, are very quick to do

In less than 5 minutes you have them and 10 minutes if they are stews. Nothing more than me in those stews what I am using are chickpeas that are already cooked, spinach that are already cut, that is, I am giving you quick healthy options. What’s happening? That it has nothing to do with your grandmother’s stew that has been in the kitchen all morning, cutting all the vegetables, sailing everything over low heat, adding the chickpeas that you have soaked all the previous night … but you can eat A fast stew with canned chickpeas and frozen spinach. Of course, you have to love. So, it is also what I speak a little in my book and in my social networks every day. It is very easy to say: ‘I can’t’. No, you don’t want.