A conversation with Marina Domene, Head Nutritionist at SHA Spain
Following my four-day program at SHA Spain, I was captivated by the delightful cuisine and the surprising simplicity and effectiveness of adjusting one’s eating habits. My exchange with Marina concluded with a private cooking session led by head chef Andres Morán. Here’s a distilled version, ready for you to take home and try out for yourself.
IRMA: What is the concept of SHA Nutrition, and what are its main benefits?
MARINA DOMENE: SHA Nutrition is based on a combination of the Mediterranean diet and Japanese oriental medicine-based diets, both recognized worldwide as some of the healthiest. The primary benefits of these models are that they emphasize a wide variety of vegetables, plant-based protein sources like legumes, nuts, seeds, seaweed, fruits, whole grains, and a low intake of animal-based foods, with fish and seafood as the main animal protein sources. Dietary patterns with a higher intake of plant-based foods have been linked to reduced cardiovascular disease risk, lower inflammation, and greater longevity.
IRMA: Regarding women’s nutrition, what should be included in a daily menu to maintain a healthy and long life?
MARINA DOMENE: A healthy diet is essential for optimal health in both men and women. However, for women, it’s particularly important to consume foods rich in healthy fats, like nuts, olive oil, avocado, and sesame seeds, to support hormonal health. Protein is also essential for preventing bone issues, so including adequate protein from sources like chickpeas, lentils, and tempeh (fermented soy) is recommended. Incorporating complex carbohydrates such as quinoa and buckwheat provides essential fiber and nutrients for gut health.
IRMA: When transitioning from meat protein to legumes, bloating can sometimes occur. Is there a remedy, tea, or something that can help?
MARINA DOMENE: Legumes contain a high amount of fiber, which may lead to gas (not necessarily bloating), but this is a normal and harmless bodily reaction. To minimize gas, soak legumes for at least 24 hours, cook them with kombu seaweed, or drink fennel tea, which has carminative properties to help reduce gas.
IRMA: What kind of snacks do you recommend for frequent travelers? Are there some essential travel foods to bring along?
MARINA DOMENE: Practical snacks include seasonal fruits and nuts. Instant miso soup can also be convenient (while minimally processed foods are ideal, certain instant miso options can work for occasional needs).
IRMA: What are the essential ingredients to stock in your kitchen for this new way of cooking?
MARINA DOMENE: Key ingredients include:
• Miso paste (Gemmai type) for miso soup preparation
• Seaweed, spices, or condiments like gomasio and unfiltered apple cider vinegar
• Legumes
• Kukicha tea
• Rice syrup as a natural sweetener
IRMA: What pots do you recommend for cooking and storing food?
MARINA DOMENE: Saladmaster pots. Made from titanium, they are safe as they don’t release heavy metals, toxins, or external flavours into the food. They also require less oil and water for cooking and are excellent heat conductors.
IRMA: Why is high coffee consumption harmful, and what can you have instead?
MARINA DOMENE: Coffee can be harmful when consumed in excess (more than two cups per day), if it’s processed, has heavy metals, or is mixed with sugar. All these factors can cause harm and inflammation in the body. Alternatives include conventional green tea or matcha tea. Mu tea is also an option—it’s caffeine-free and contains ginseng, which helps modulate energy.
