Year: 2019

¡Hola, Guapa!, Edición No. 4: Reflection, Spanish

Las Madrinas

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Respetuosa,  Buena Consejera, Amgia de confianza, Amorosa, Responsable, Sabia, Segunda Madre, Alenta, Paciente, Cariñosa, Un buen ejemplo a seguir.

Estas son las palabras que mencionaron un grupo de mujeres en una plática en Albuquerque para describir lo que significa Madrina. 

La mayoría de nosotras recibimos una madrina cuando nacimos y cuando nos bautizaron. La madrina tradicional era la mujer que se comprometía a cuidarte espiritualmente y también físicamente si algo le sucediera a tu madre. Es una tradición que viene del catolicismo antiguo. También puedes tener madrina de confirmación, de quinceañera, de tu primera comunión y de matrimonio

Muchas de nosotras, aunque ya no seamos católicas, seguimos con la costumbre de tener madrinas y comadres porqué estas relaciones nos dan mucho apoyo, comprensión y cariño. Nos enriquezan nuestras vidas.

¿Tu tienes madrina?  Ojalá que sí. Yo tengo una de 85 añitos que sigue su vida llena de energía en Nueva York.  También he tenido varias madrinas al largo plazo de mi vida. Hasta escribí un libro sobre mis experiencias con mis madrinas.  Su título es Las Madrinas: Life Among My Mothers (Tres Chicas Press).  En español Las Madrinas: Mi vida entre mis madres. 

Bueno, espero que tu tienes el privilegio de tener una madrina en tu vida, pero si no, ¿cómo puedes conseguir una? 

Me interesa tener una conversación sobre esto porque es una tradición latina muy importante a preservar.  Tenemos que asegurarnos de seguir con esta tradición tan bonita y necesaria. ¿Cómo lo logramos? ¿Cómo lo logramos para que sea una herencia para nuestras hijas y nietas?  

 

Tu Madrina Interior

Otra idea que quiero explorar contigo es este concepto de tener una madrina interior, o sea, que la traigas por dentro de ti.  Ahora se lee y se oye mucho sobre la sabiduría interior. Esto quiere decir que te confías en ti misma. Que le tienes confianza a tu intuición. O que le tienes fé a un poder espiritual bondadoso que te guíe.  Todos estos conceptos describen el acto de buscar dentro de ti un aspecto sabio y poderoso. Pero ponte a pensar de la posibilidad de fomentar una relación con una madrina interior. ¿Qué te parece? ¿Cómo fuera esto?

Natalie Goldberg, una escritora y maestra de escritura de Taos, Nuevo Mexico, nos comparte un concepto que la servido a ella.  Le llama la “sweetheart” – algo como su “cariño.” Nos dice que muchas veces los escritores tenemos una presencia negativa y criticona dentro de nuestra mente. Siempre nos da mensajes negativos.  Nos dice cosas como, “No sirves para nada. Escribes mal.” Pero Goldberg decidió crear una relación interior con su “sweetheart.” Y la “sweetheart” le dice, “Tu sigue escrbiendo…vas bien”.

En mi opinión la “sweetheart de Goldberg es una madrina interior.   

Igual, Robin Scritchfield, autora de Body Kindness habla sobre tener una cuidadora interior.  (Inner Caregiver). Esta cuidadora interior te da consejos buenos sobre tu salud, y sobre cómo ser buena con tí misma.  Tuve un momento ¡Aja!. Y eso fue cuando realizé que su “Inner Caregiver” es una especie de Madrina Interior.

Así que llámale – Ada Madrina, Tu Guía, Tu cariño, Nuestra Señora de Guadalupe, o lo que tu quieras, pero tu también puedes tener una Madrina Interior.

En De Las Mías, afirmamos nuestra cultura y nuestro poder por ser Latinas. Queremos seguir afirmando nuestras relaciones con nuestras madrinas, comadres, familias y comunidad. 

Tenemos varias expertas y consejeras en nuestro equipo que tienen mucha experiencia, educación y sabiduría y a ellas también les llamamos – Madrinas. 

Madrina Malena es nuestra nutricionista.  Madrina Lori es la chef de nuestra cocina.  Madrina Yoli nos ha dado muchos consejos sobre cómo ser más activas. 

Asi como hay madrinas actuales en tu vida real, y expertas consejeras, también podemos explorar el concepto de la Madrina Interior. ¿Qué te parece?  ¡Díme lo que piensas sobre este tema! 

Asi que para comenzar, te invitamos a explorar este concepto de la Madrina Interior. 

Revisa las palabras que usaron las comadres en Albuquerque para describir a sus madrinas. 

Respetuosa,  Buena Consejera, Amgia de confianza, Amorosa, Responsable, Sabia, Segunda Madre, Alenta, Paciente, Cariñosa, Un buen ejemplo a seguir.

Si tu tuvieras una Madrina Interior, ¿cómo fuera ella?

Contesta estas preguntas:

  • ¿Cómo se llama tu Madrina Interior?  (Ponle nombre)
  • ¿Cómo te ayudaría a contradecir los mensajes negativos que tu misma te dices? 
  • ¿Cuáles palabras te dijera para darte apoyo?
  • ¿Qué consejo te daría para inspirarte a que comiences a cuidarte mejor?
  • ¿Cómo te saludaría en la mañana? (¡Buenos días, guapa!) 
  • ¿Cuáles palabras cariñosas te diría antes de dormir? (Buenas noches, Mija, que duermas con los angelitos.) 

Envíame tu relato sobre tu Madrina Interior: ana@delasmias.com. No tiene que ser largo el cuento. Nada más comparte tu experiencia con nosotras. Las primeras 10 cuenteras que me envíen su cuento, recibirán un regalito de mí – una copia de mi libro – Las Madrinas: Mi vida entre mis madres. 

 

Healthy Comadres, Latina Community

Las Madrinas & Your Inner Madrina

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Respectful, Role Model, Mentor, Loving Friend, Confidante, Amorosa, Responsible, Sabia, Second Mother, Supportive, Atenta, Loves-You-No-Matter- What, Good Listener, Patient, Cariñosa, Loving.

These are some of the words that the women in our groups in Albuquerque came up with when I said, “Tell me what you think of when I say, Madrina.”

Most Latinas Get a Madrina Shortly after Birth

Your first Madrina was likely the woman that stood next to your mom at your baptism. She vowed that if something happened to your mother, she would take care of you. Your madrina can also be the woman that sponsored your confirmation, first communion, quinceañera, and/or was your Maid of Honor at your wedding.  

The concept of Madrina (and Padrino) comes from our Spanish Catholic roots and it goes way back to the early middle ages. However, even those of us who don’t practice Catholicism anymore, keep our Madrinas and Comadres. That’s because they make our lives richer and offer us love, wisdom, guidance and much needed support.

Do you have a Madrina? I hope you do! I have an 85 year old Madrina thriving in New York City, but I had several Madrinas growing up. I wrote a whole book about it.  It’s called, what else but, Las Madrinas: Life Among My Mothers (Tres Chicas Press).  

So, I hope you are lucky enough to have a Madrina in your life, but if you don’t, how do you get one? I want to have a conversation about this because it is a tradition that we as Latinas need to keep alive. How do we do that? How do we keep this relationship alive for our daughters and granddaughters?  

Your Inner Madrina

Another idea that I want to explore with you is the concept of the Inner Madrina. We hear and read a lot about Inner Wisdom these days. Trusting yourself. Intuition. Higher Power. There are many words to describe this act of reaching inside yourself for wisdom. But what about fostering a relationship with your Inner Madrina?  

Natalie Goldberg, a well-known writer and writing guide from Taos, New Mexico, writes about the “Sweetheart,” that can help you write. As writers, we have very active and sometimes mean inner critics that tell us that our writing sucks. And Goldberg has conjured up an inner sweetheart that will counter the inner critic. When the inner critic tells the writer that she’s dumb and a bad writer, the sweetheart says, “Keep going, you’re doing fine.” That inner sweetheart, from my point of view, is an Inner Madrina.  

Robin Scritchfield, author of Body Kindness talks about having an “Inner Caregiver” that you could develop inside yourself to give you guidance and to show yourself kindness. My aha moment as I was reading her wonderful book came when I realized that she too was talking about an Inner Madrina.  

Call her your Fairy Godmother, Your Guide, Your Sweetheart, Inner Caregiver or Blessed Mother, but you too can have an Inner Madrina!

At De Las Mías, we affirm our culture and our power as Latinas. We uphold these relationships that still thrive in our familias and comunidades. We hold up our community of hermanas, comadres and madrinas to help us live healthier, more supported lives. We have several experts on our team to serve you and we refer to them respectfully as Madrinas. Madrina Malena is our expert nutritionist; Madrina Lori is the test kitchen chef, Madrina Yoli has given us great guidance on how to be more physically active.

But what about an Inner Madrina? And wouldn’t it be fabulous to conjure one up for yourself?

So, in this new year, we want to invite you to explore the concept of the Inner Madrina with us. Look back to the words that our comadres in Albuquerque used to describe Madrina and ponder a while on those qualities: Wise, Respectful, Role Model, Mentor, Loving Friend, Confidante, that Sabia, Second Mother, Amorosa, Supportive, Atenta, Loves You No Matter What, Good Listener, Patient, Cariñosa.

If you had an Inner Madrina, what would she be like? What quality would she represent?

Here are some questions to get you started, but don’t stop there:

  • What’s your Inner Madrina’s name?  
  • How would she help you counter the negative messages you give yourself? 
  • What words would she use to comfort you?
  • How would she guide you take better care of yourself?
  • How would she greet you in the morning?
  • What kind words might she say to you right before you go to sleep?

Send me your Inner Madrina Story! It doesn’t have to be long or fancy; just a personal telling of your experience. Use the prompts I provided or make up your own. The first 10 Cuenteras who send me your Inner Madrina Story will get a complimentary copy of my memoir, Las Madrinas: Life Among My Mothers.

Email Ana at ana@delasmias.com

 

¡Hola, Guapa!, ¡Hola, Madrina!, Edición No. 4: Reflection, English, Healthy Comadres

Las Madrinas & Your Inner Madrina

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Respectful, Role Model, Mentor, Loving Friend, Confidante, Amorosa, Responsible, Sabia, Second Mother, Supportive, Atenta, Loves-You-No-Matter- What, Good Listener, Patient, Cariñosa, Loving.

These are some of the words that the women in our groups in Albuquerque came up with when I said, “Tell me what you think of when I say, Madrina.”

Most Latinas Get a Madrina Shortly after Birth

Your first Madrina was likely the woman that stood next to your mom at your baptism. She vowed that if something happened to your mother, she would take care of you. Your madrina can also be the woman that sponsored your confirmation, first communion, quinceañera, and/or was your Maid of Honor at your wedding.  

The concept of Madrina (and Padrino) comes from our Spanish Catholic roots and it goes way back to the early middle ages. However, even those of us who don’t practice Catholicism anymore, keep our Madrinas and Comadres. That’s because they make our lives richer and offer us love, wisdom, guidance and much needed support.

Do you have a Madrina? I hope you do! I have an 85 year old Madrina thriving in New York City, but I had several Madrinas growing up. I wrote a whole book about it.  It’s called, what else but, Las Madrinas: Life Among My Mothers (Tres Chicas Press).  

So, I hope you are lucky enough to have a Madrina in your life, but if you don’t, how do you get one? I want to have a conversation about this because it is a tradition that we as Latinas need to keep alive. How do we do that? How do we keep this relationship alive for our daughters and granddaughters?  

Your Inner Madrina

Another idea that I want to explore with you is the concept of the Inner Madrina. We hear and read a lot about Inner Wisdom these days. Trusting yourself. Intuition. Higher Power. There are many words to describe this act of reaching inside yourself for wisdom. But what about fostering a relationship with your Inner Madrina?  

Natalie Goldberg, a well-known writer and writing guide from Taos, New Mexico, writes about the “Sweetheart,” that can help you write. As writers, we have very active and sometimes mean inner critics that tell us that our writing sucks. And Goldberg has conjured up an inner sweetheart that will counter the inner critic. When the inner critic tells the writer that she’s dumb and a bad writer, the sweetheart says, “Keep going, you’re doing fine.” That inner sweetheart, from my point of view, is an Inner Madrina.  

Robin Scritchfield, author of Body Kindness talks about having an “Inner Caregiver” that you could develop inside yourself to give you guidance and to show yourself kindness. My aha moment as I was reading her wonderful book came when I realized that she too was talking about an Inner Madrina.  

Call her your Fairy Godmother, Your Guide, Your Sweetheart, Inner Caregiver or Blessed Mother, but you too can have an Inner Madrina!

At De Las Mías, we affirm our culture and our power as Latinas. We uphold these relationships that still thrive in our familias and comunidades. We hold up our community of hermanas, comadres and madrinas to help us live healthier, more supported lives. We have several experts on our team to serve you and we refer to them respectfully as Madrinas. Madrina Malena is our expert nutritionist; Madrina Lori is the test kitchen chef, Madrina Yoli has given us great guidance on how to be more physically active.

But what about an Inner Madrina? And wouldn’t it be fabulous to conjure one up for yourself?

So, in this new year, we want to invite you to explore the concept of the Inner Madrina with us. Look back to the words that our comadres in Albuquerque used to describe Madrina and ponder a while on those qualities: Wise, Respectful, Role Model, Mentor, Loving Friend, Confidante, that Sabia, Second Mother, Amorosa, Supportive, Atenta, Loves You No Matter What, Good Listener, Patient, Cariñosa.

If you had an Inner Madrina, what would she be like? What quality would she represent?

Here are some questions to get you started, but don’t stop there:

  • What’s your Inner Madrina’s name?  
  • How would she help you counter the negative messages you give yourself? 
  • What words would she use to comfort you?
  • How would she guide you take better care of yourself?
  • How would she greet you in the morning?
  • What kind words might she say to you right before you go to sleep?

Send me your Inner Madrina Story! It doesn’t have to be long or fancy; just a personal telling of your experience. Use the prompts I provided or make up your own. The first 10 Cuenteras who send me your Inner Madrina Story will get a complimentary copy of my memoir, Las Madrinas: Life Among My Mothers.

Email Ana at ana@delasmias.com

 

¡Hola, Guapa!, ¡Hola, Sabrosa!, Edición No. 8: Healthy Habits, Spanish

Latina y Saludable

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En De Las Mías nuestra filosofía es una de orgullo por nuestra comida, nuestra cultura y nuestros cuerpos. Esta es la manera que nos empoderamos para vivir una vida más saludable. No rechazamos nuestras costumbres ni nuestra manera de ser.  Nos aceptamos tal y como somos – todo el paquete – y así seguimos buscando el camino a la buena salud.

Los hábitos son los pilares de la vida y por eso en De Las Mías nos enfocamos en construir hábitos saludables.

Qué la vida saludable sea nuestra costumbre

Qué bonito fuera si pudiéramos vivir nuestras vidas en una manera saludable, como de costumbre. Nuestro camino no se trata de ir al país de los skinny jeans. Se trata de hacer cambios saludables poquito por poquito, siempre con la confianza que vamos a un destino sano y saludable.

Ya basta con las dietas

De Las Mías no es un Club de Dieta, porqué las dietas no funcionan.

Aunque no seamos un Club de Dieta, buscamos una solución sana y moderada al sobrepeso. Somos latinas, y nos queremos sentir guapas y atractivas, pero también sanas y fuertes.

Deja de ponerte en dieta

El dilema del sobre peso tiene solución. Pero repito que ponerte “en dieta” no es la solución. Sé que no me crees así que sigue leyendo…

“¿Tomarías un medicamento que ha fracasado el 95 por ciento del tiempo? Esa es la tasa de fracaso de la mayoría de las dietas tradicionales”. Eso es lo que Rebecca Scritchfield, una dietista licenciada, y autora de “Body Kindness” declara en su libro.

Imagínate, ¡Mujer! Gastamos miles de millones de dólares al año en dietas que no funcionan.

Buscamos la forma mágica de bajar de peso, la dieta mágica…Pero la dieta mágica no existe.

Lo que sí existe es una manera moderada y positiva de llegar a nuestros metas de vivir una vida saludable.

Aquí va: Primero, deja la dieta. Segundo, agrégale el amor propio y el hecho de aceptarte tal y como eres. Tercero, comienza a tomar pequeños pasos saludables y que se te conviertan and hábitos saludables.  Y así formando los buenos hábitos vas a llegar a tu destino de la buena salud. Paso por paso te vas a sentir mejor y vas a lucir mejor. Con el tiempo si sigues tu camino vas a llegar a un peso natural para ti.

Esta técnica te ayudará a construir los hábitos sanos y saludables que te van a durar toda la vida. Si tu dominas estos buenos hábitos poco a poco, vas a sentirte cómo una Super Mujer – Super Poderosa.

Nuestros hábitos y nuestra identidad

Otro concepto que estuve estudiando es de James Clear, autor de “Atomic Habits.” El conecta los hábitos con la identidad personal. Clear declara que para cambiar hábitos, necesitas “integrar” el nuevo comportamiento como si fuera parte de ti. Tiene que formar parte de tu identidad, de lo que eres y de cómo te expresas.

Me acordé de algo que me pasó hace muchos años, cuando mi profesora de escritura, Miriam Sagan, me dio un buen consejo sobre ser escritora.

Quería yo lanzarme como escritora de cuentos y le dije que me preocupaba que nunca me convertiría en escritora porque nunca me iban a publicar mis cuentos. Y me contestó, “Cariño, una escritora no es alguien que se publica. Una escritora es alguien que escribe”.

Al principio, no lo entendí. “No estoy segura de lo que quieres decir”, le dije.

Ella dijo: “La manera de convertirte en una escritora es hacer lo que hace una escritora. Si quieres ser escritora, escribe”.

Desde ese entonces me llamo Escritora. Y sí, se han publicado bastante mis cuentos, pero publicar no me convirtió en escritora. Escribir me convirtió en escritora. Primero tuve que ser dueña de mi identidad como escritora y luego hacer lo que hace una escritora.

Mi hija es otro buen ejemplo. Sada es bailarina. Su identidad está envuelta en ser bailarina. Ella baila. Cuando no baila, no se siente como sí misma. Y eso es porque ella no está haciendo lo que hace una bailarina: bailar.

La ciclista monta su bici. La cocinera cocina. La escritora escribe. ¿Entiendes el rollo?

Ahora, hablemos de nuestra identidad como latinas. ¿Qué haces como latina que te hace latina? Piénsalo. Estoy segura de que puedes darnos ejemplos. ¿Cómo te latinas?

¿Eres Mujer Saludable?

Yo me identifico como Mujer Saludable.  Es parte de lo que soy y de lo que hago. ¿Estoy en el “peso ideal” de acuerdo con las cartas de IMC? No. ¿Como donuts? Sí. De vez en cuando. Con un cafecito por favor.

Aunque me coma unas cuantas donuts de vez en cuando, yo me sigo identificando cómo una Mujer Saludable. Y eso es por lo que hago todos los días. Todos los días, como frutas y verduras. Salgo a pasear en mi bici. Doy mis buenas caminatas. Duermo bien. Bebo mis 6 vasos de agua a diario. Esos hábitos son parte de lo que me hacen sentir como Mujer Saludable. Ser saludable es parte de mi identidad. ¿Lo hago todo el tiempo? No. Pero puedo decirte que estos son mis hábitos diarios, mis costumbres. Estos son los hábitos que me convierten en dueña de mi identidad como Mujer Saludable.

Una palabra de precaución sobre las etiquetas y la identidad: Hay tanta investigación que declaran los problemas de salud que los latinos enfrentamos. Estos problemas de salud son reales, pero no son, ni deben ser, parte de nuestra identidad. Por ejemplo, tener diabetes no te convierte en “Una Diabética” – tienes diabetes, eres una persona con diabetes pero tú, querida, no eres Una Diabética.

Declara que quieres identificarte cómo Mujer Saludable. Haz lo que hace una Mujer Saludable. Hazte dueña de esta identidad. (Y no dejes que nadie te dé una identidad que no quieras.)

¿Qué te hace sentirte cómo Mujer Saludable?

¡Dime! ¡Ahora, hazlo!

Comienza hoy y sigue poco a poco.

¡Paso por paso se llega a lejos!

 

References: 

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Book by James Clear

October 2018

Penguin Random House

 

Body Kindness: Transform Your Health from the Inside Out–and Never Say Diet Again

Book by Rebecca Scritchfield

December 2016

Workman Publishing

 

 

 

¡Hola, Guapa!, English, Healthy Body

How to be a Healthy Latina 

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At De Las Mías being a Healthy Latina is all about being body positive, food positive and culture positive. We don’t reject our food, our culture or our body to live a healthier life. We embrace the whole paquete and find the healthy path.

To become healthier and more powerful, más fregonas, we need to build a life of healthy habits. And that’s one of the areas we want to focus on:

Build daily healthy habits. 

Ours is not a faster path to skinny jeans. We want to change poquito por poquito, and build up our healthy habits over time. 

Ditch the Diet Culture and Stop Dieting

We are not a diet club because diets don’t work. But, we want to help you crack the healthy weight code. It’s no secret that we all want to feel attractive, guapas, and be healthy and strong. But here’s a novel idea: STOP DIETING.

The way to crack the healthy weight code is to STOP DIETING. I know you don’t believe me so read on…

“Would you take a medicine that was proven ineffective 95 percent of the time? That’s the failure rate of most traditional diets.” That’s what Rebecca Scritchfield, a registered dietician and author tells us in her book, Body Kindness.

Think about that, Mujer! We spend billions of dollars a year on diets that don’t work.

So here’s the magic formula that is going to crack the code: First, stop dieting. Then, mix one part self-love and self-acceptance, and one part make small healthy changes over time. This will build the life-long habits that will turn you into a Super Mujer. That’s it!

Habits are the building blocks of life. 

How Habits Tie into Our Identity

I came across some interesting work by James Clear, author of the New York Times Bestseller, Atomic Habits. He has some insights on habits and he ties habits with identity. 

The basic premise he explains is that in order to change habits, you need to “embody” the new behavior. In order for it to turn it into a habit, it needs to become a part of your identity. Make it part of who you are and how you express yourself.  

This made perfect sense to me…I remembered many years ago, when my friend and creative writing mentor, Miriam Sagan, gave me some very good advice about being a writer. 

I was just beginning my life as a short story writer and I told her I was worried that I would never become a writer because I would never get published. And this is what she said to me, “Honey, a writer is not someone who gets published. A writer is someone who writes.”

At first, I didn’t get it. “I’m not sure what you mean,” I said.

She said, “The way to become a writer is to do what a writer does. That’s it. If you want to become a writer, write.”

The second explanation made more sense to me and I have called myself a writer ever since. And yes, I have had lots of my work published, but publishing didn’t make me a writer. Writing made me a writer. I first had to own my identity as a writer and then do what a writer does.

My daughter is another good example of this. Sada is a dancer. Her identity is wrapped up in being a dancer. She dances. When she doesn’t dance, she doesn’t feel like herself. And that is because she is not doing what a dancer does. A dancer dances.

A cyclists cycles. A cook cooks. A mother mothers. Get the picture?

The Healthy Latina Identity

Now, let’s talk about our identity as Latinas. What do you do as a Latina that makes you a Latina? Think about it. I am sure you can come up with a few examples. ¿Cómo te latinas? How do you Latinize yourself?

Now let’s jump to a Healthy Latina identity. I call myself a Healthy Latina. That is part of who I am and what I do. Am I at the “ideal weight” according to the BMI charts? Nope. Do I eat donuts? Yup. De vez en cuando. Do I love me a good bizcochito once in a while? ¡Absolutamente! Con un cafectio por favor.

Donuts and bizcochitos notwithstanding, the way I embody my identity as a Healthy Latina is by what I do on a daily basis. Every day, I eat fruits and veggies. I bike. I walk. I get my sleep. I drink my water. Those habits are all part of what makes me a Healthy Latina. Do I do this all the time? No. But I can tell you that these are my healthy habits that help me own my identity as a Healthy Latina.

A word of caution about labels and identity: There is so much research out there that points to the health problems that we Latinas and Latinx face. These health problems are real, but it is not, nor should it be, part of our identity. For example, having diabetes doesn’t make you “A Diabetic.” You have diabetes, you are a person with diabetes but you, my dear, are not A Diabetic.  

We can be Healthy Latinas. We can claim that identity for ourselves and do what Healthy Latinas do.

Choose how you want to identify yourself and own it. Embody your identity and don’t let anyone pin a label on you that you don’t want. 

What makes you a Healthy Latina? 

Tell me. Start practicing those healthy habits now. Start small. Build Up. Poquito por poquito. 

 

References: 

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Book by James Clear

October 2018

Penguin Random House

 

Body Kindness: Transform Your Health from the Inside Out–and Never Say Diet Again

Book by Rebecca Scritchfield

December 2016

Workman Publishing

 

 

 

Healthy Mexican Food

Lazy Sari Pozole

manton

Pozole or Posole?

I say Pozole, you say Posole. What is a girl to do? Call it whatever you want, but don’t call me late for dinner.

The word pozole comes from Nahuatl which is the language of the Aztecs and the Toltecs. It is still widely spoken in Central and Southern Mexico, so to honor that lineage, I prefer to call it pozole.

Quick and Easy Pozole Hack

Are you looking for a quick way to feed your family a healthy and delicious meal that will make them proud of their roots, and their panzas happy? This easy-to-make recipe is for you! Add the fresh garnish of shredded cabbage or lettuce, sliced radishes, cilantro and green onion and make it a balanced meal. Chop up a few cubes of avocado to make it even more nutritious. Get your protein, whole grains, veggies and good fat ¡AQUI! All in one amazing bowl!

Pozole is the classic celebratory dish for the holidays. It smells of Christmas Eve and a piñon fire, of walking down a lane lit up by luminarias or farolitos. But don’t wait for Christmas to make this tasty dish. Add it to your go-to meals and whip it up faster than you can say Betty Crocker!

Change it Up!

There are several ways to make pozole and this one is for the Super Mujer on-the-go. Some pozole connoisseurs would take issue with us using canned hominy, and I get it. If you have the time, buy the nixtamal (that is the Nahuatl word for hominy), dry or frozen, and soak it or cook it for a longer period of time…This adds time to the process but well worth it. Nixtamal is much tastier when you use the dried or frozen variety. But if you’re busy, and we know you are, the canned  hominy “se defiende.” It holds up! And once it’s cooked up with the chicken and the chiles, and you inhale the aroma, it will take you home. Try it and let us know how it goes!

For a New Mexican twist on the Lazy Sari Pozole, replace the poblano and Anaheim with ½ cup of good quality New Mexican red chile powder. Bueno has a great powdered chile! You can pick it up at any store in New Mexico, but there are other sources of red chile that you can find in other parts of the southwest and Califas.

We could write a book on pozole, Comadre, but try this one on a chilly evening with your familia and kick-off a lovely holiday season!

¡Buen Provecho!

¡Hola, Guapa!, Edición No. 4: Reflection, Healthy Body, Spanish

¿Debo bajar de peso?

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¿Debo bajar de peso?

¿Cuántas veces te has hecho esta pregunta? En De Las Mías, nos gustaría que reformularas la pregunta y que te preguntaras:  “¿Debería cuidarme mejor?” Si aún no lo has hecho, lee mi historia, Sobre todo delgada. Esta es una historia personal sobre lo que puede pasar cuando te dedicas a ser, “Sobre todo delgada”.

¿Cómo hemos llegado hasta aquí?

Tal vez tu médico te ha dicho que necesitas bajar de peso para salir de la zona de peligro.  (Diabetes, enfermedades cardíacas, presión arterial alta, algunos tipos de cáncer) Tal vez ya tienes prediabetes. Tal vez tu mamá y tu abuela ya tienen diabetes y tú no la quieres. Tal vez tu novio hace comentarios sobre el cuerpazo de otra mujer y ella pesa 30 libras menos que tú. Tal vez tus jeans son demasiado ajustados y no te sientes bien en ellos. Tal vez quieres parecerte a la J. Lo Tal vez miraste tu IMC.  (BMI en inglés.)

Logrando un peso más saludable y natural

Hay muchas razones, y algunas de ellas son buenas razones, por las que es importante llegar a un peso más saludable y natural, pero etiquetarte a tí misma, comparar tu cuerpo con el de las demás y seguir una dieta de privación loca no te va a llevar allí. Esa es una de las razones por las que estamos abandonando el uso del IMC como una medida de peso saludable.

De Las Mías dejamos de usar el IMC – BMI para evaluar tu peso  

Tradicionalmente, el IMC   – BMI en inglés – se desarrolló como una forma de evaluar si alguiennecesitaba bajar de peso. Por más de 100 años se ha utilizado como una forma de ayudar a evaluar si las personas están en la categoría de “peso saludable”.   El índice de IMC es simplemente un número basado en tu peso y tu altura.   Durante más de 100 años, la premisa general del IMC ha sido que cuanto más alto es tu IMC, más gordura tienes en tu cuerpo. Pero a medida que ha pasado el tiempo, los científicos se han dado cuenta de que el IMC en realidad no mide el porcentaje de grasa, músculo o hueso en el cuerpo. Un artículo reciente en el New York Times hace un gran trabajo al explicar cómo se ha utilizado el IMC en el pasado y cómo puede ser útil o perjudicial. Por ejemplo, afirma que las medidas de IMC a veces son útiles en la investigación de la salud del peso.   Y, de hecho, nosotras hemos utlizados medidas de IMC en nuestra propiainvestigación patrocinada por el Instituto Nacional de Salud – NIH. Usamos esa medida para observar los datos relacionados con la salud del peso y la construcción de hábitos saludables.

Un cambio importante

A través de nuestro jornada en ayudar a las latinas a vivir una vida más saludable, hemos llegado a reconocer  que tan inútil pueden ser las etiquetas de IMC para ayudar a las mujeres a ser más saludables.  Así que de hecho, hemos decidido no usar el IMC como una herramienta para evaluar si las mujeres tienen un peso saludable. En De Las Mías creemos que si fomentamos el amor propio y practicamos el autocuidado llegaremos a una vida más sana y equilibrada. Creemos que con el tiempo estos cambios conducirán un peso más saludable y natural para nuestros cuerpos únicos y hermosos. Te animamos a que te cuides mejor y desarrolles hábitos saludables.  Con el tiempo esta es la forma más segura de llegar a un lugar más saludable. Cada vez más investigaciones han demostrado la efectividad de este enfoque. Felizmente no estamos solas con esta filosofía. Nos encanta el trabajo de la Dra. Linda Bacon, autora de Health at Any Size. Su trabajo innovador en el campo de la salud del peso está muy bien alineado con el nuestro.  Bacon y sus colegas han llevado a cabo varios proyectos de investigación bien diseñados que llegan a esta misma conclusión: si deseas alcanzar un peso saludable y natural, tu mejor opción es centrarte en aceptarte a ti misma y en dedicarte a cuidarte mejor. El trabajo de la Dra. Bacon, al igual que el trabajo de De Las Mías, es sacarte de la “mentalidad de pérdida de peso” y llevarte a la “mentalidad de buscar la salud y la felicidad”.  (1)

Con esa filosofía en mente desarrollamos las Herramientas De Las Mías para una Vida Saludable

Te invitamos a explorar la App de De Las Mías para obtener excelentes herramientas para aprender a cuidarte mejor y llevar una vida saludable. Una de las herramientas recomendadas para una alimentación saludable es nuestro Plan de comer saludable.

¿Qué es un Plan de comer saludable?

Cuando quieres que algo suceda, y quieres que dure, necesitas un plan. Comer saludablemente no es excepción. ¡Tenemos unos cuantos consejos fabulosos de la madrina Malena, nuestra nutrióloga! Ella nos dice que un Plan de comer saludable es lo que nos dará los nutrientes que necesitamos para llevar una vida sana y saludable. Haz clic aquí para ver el Plan Saludable de la madrina Malena. Como latinas, sabemos que la no sólo alimenta nuestro cuerpo, sino que también nuestro espíritu. Tenemos una gran colección de platillos mexicanos saludables de la cocina de la madrina Lori. Lori y Malena son nuestro dúo dinámico- las llamaremos ¡Las Madrinas en La Cocina! Vas a adorar preparar y disfrutar estos alimentos deliciosos, nutritivos y de afirmantes de nuestra cultura.

¿Actividad física?

¡Si! El Instituto Nacional de Salud – NIH – en los EEUUS recomienda hacer actividad moderada a vigorosa por lo menos 30 minutos al día, cinco días por semana. Moderado quiere decir: Caminar, andar en bicicleta a menos de 10 millas por hora, trabajar en el jardín, bailar, hacer aeróbicos en el agua, o jugar en el parque con tus hijos o nietos. Vigoroso quiere decir: Correr o trotar, caminar rápido, andar en bicicleta rápido, hacer trabajo pesado en el jardín, nadar con más fuerza en la alberca o hacer deportes como basquetbol o fútbol. En De Las Mías, ¡queremos que AMES A TU CUERPO! ¡Muévelo! ¡Báilalo! Camínalo, paséalo en bicicleta. ¡Corre! Haz un jardín! Y por favor, siéntete orgullosa de él. ¡Deja de comparar tu cuerpos con el de las demás. Muévete tanto como puedas, por lo menos cinco días a la semana por 30 minutos al día y concédete un gran ¡Eso! Así, ¿cuál es la mejor forma de llegar a un peso sano y natural? Poco a Poco. Sigue un plan saludable de alimentación que sea disfrutable y delicioso. Mueve tu cuerpo en una forma que afirme el amor que tienes por ti y tu deseo de ser saludable y fuerte. El camino a una vida sana y saludable de De Las Mías es una forma divertida, saludable y afirmante.  Tenemos todo lo que necesitas para tu jornada. ¡Acompáñanos! ¡Únete a De Las Mías hoy mismo! ¡Unidas por una vida saludable!

Healthy Body, Healthy Comadres

¡Cuídate, Mujer! Self-Care and the Modern Latina

manton

How many times do you say “¡Cuídate, Mujer!” to your amigas and comadres?

How many times do you hear them say it to you? I hear it a lot. My comadre, Liz, almost always ends our phone calls with, “¡Cuídate, Mujer!”

The Age of Self-Care

Everyone is talking about Self-Care right now. And that’s a good thing, Comadres. 

How are you doing when it comes to self-care? Latinas are famosas for putting everyone else first. We put ourselves last. Siempre estamos cuidando a somebody else. 

At De Las Mías, we are all about inspiring you to take good care of you.

In the days of our mothers and grandmothers, when you heard some Chismosa say “ La Fulana se cuida muy bien,” it meant she had her hair and nails done. “Se cuida bien,” meant she took care of her looks and wore a girdle. Maybe she went out and bought herself new shoes or an outfit. 

For us, self-care means much more than a mani-pedi. It means genuinely taking care of your mind, body, and soul.

Physical Activity & Taking Care of Your Body

What I’m talking about today, though, is for you to think about self-care in the context of taking care of your body.

Right now, take a moment and ask yourself, “How do I take care of my body?”

Make a list. 

Does moving your body get on that list?

If you are like most Latinas, even if you know that moving that cuerpazo of yours is key to self-care, you probably don’t do it. No tienes tiempo, ni ganas. But because we want you healthy and poderosa, we want you to stop and think about taking care of your body as a vitally important part of being a healthy Super Mujer!

Here are some research-based facts to consider:

  • The U.S. Department of Health and Human Services recommends that adults ages 18 to 64 get 150 minutes of moderate activity per week. That’s about 30 minutes a day for 5 days.
  • Only 23% of all American adults meet these guidelines.
  • By some estimates, only 9% of Latinas meet these guidelines.
  • Almost half of Latinas in the U.S. report never engaging in any leisure time physical activity.

Here’s the good news: Research shows that Latinas who know others who exercise are much more likely to exercise themselves. ¡Así que dale gas, Mujer! And start hanging out with those ladies who go for walks, or Zumba, or to the gym, or dance in front of the mirror when no one is watching!

Move for 30 Minutes a Day

If you are using our Healthy Lifestyle Checklist, you will see that “Move for 30 minutes” is right there on the list for you to check off every day. 

Move for 30 minutes a day. It is one of the healthiest habits you can practice. And it doesn’t have to be hard. Here are some simple ideas:

  • Break it up in 10-minute chunks. My comadre Mary with diabetes goes for 10 minutes after each meal. This helps lower her blood sugar and makes her feel great.
  • Go for two 15-minute walks, like I do with my dog. One in the morning, one in the afternoon. Remember, it doesn’t have to be all at once.
  • Call your comadre and go for a walk n’ talk! Come on, you know you want to. Walking and talking with your comadre is good for the body and the soul!
  • Find a physical activity that gives you joy and do it for 30 minutes every day!
  • Anímate and go to Zumba! Dancing to Latin tunes is so much fun! I haven’t made it the full hour yet, but so what? I feel great when I go and the music is great! 
  • Get a bike! Go for a bike ride. It’s the closest thing to flying!
  • Take a yoga class. It doesn’t have to be from a fancy studio. Check out the local YMCA or rec center. There are lots of on-line resources for yoga too. Try one!
  • Dance to the music in your own living room. Dance with your kids! 
  • Clean the house! Do it for 15 minutes at a time. Mopping is good exercise and so is vacuuming.
  • If you sit in front of a compu all day, get up every hour and walk for 5 minutes.
  • Take the steps instead of the elevator. Park your car further away from the store so you can add a few steps.

The Benefits of Physical Activity

Research proves that the benefits of physical activity are great:

  •       Prevent chronic diseases such as heart disease, cancer, and stroke (the three leading health-related causes of death)
  •       Help manage your weight
  •       Make your muscles stronger
  •       Improves your mood
  •       Promote strong bones, muscles, and joints
  •       Condition heart and lungs
  •       Build overall strength and endurance
  •       Improve sleep
  •       Lower your chances of depression
  •       Get more energy
  •       Build your self-esteem
  •       Relieve your stress
  •       Increase your chances of living longer

Sources:  Centers for Disease Control, U.S. Department of Health and Human Services

¡Hola, Guapa!, Edición No. 8: Healthy Habits, Healthy Body, Healthy Comadres, Spanish

¡Cuídate, Mujer! Self-Care and the Modern Latina

shared

How many times do you say “¡Cuídate, Mujer!” to your amigas and comadres?

How many times do you hear them say it to you? I hear it a lot. My comadre, Liz, almost always ends our phone calls with, “¡Cuídate, Mujer!”

The Age of Self-Care

Everyone is talking about Self-Care right now. And that’s a good thing, Comadres. 

How are you doing when it comes to self-care? Latinas are famosas for putting everyone else first. We put ourselves last. Siempre estamos cuidando a somebody else. 

At De Las Mías, we are all about inspiring you to take good care of you.

In the days of our mothers and grandmothers, when you heard some Chismosa say “ La Fulana se cuida muy bien,” it meant she had her hair and nails done. “Se cuida bien,” meant she took care of her looks and wore a girdle. Maybe she went out and bought herself new shoes or an outfit. 

For us, self-care means much more than a mani-pedi. It means genuinely taking care of your mind, body, and soul.

Physical Activity & Taking Care of Your Body

What I’m talking about today, though, is for you to think about self-care in the context of taking care of your body.

Right now, take a moment and ask yourself, “How do I take care of my body?”

Make a list. 

Does moving your body get on that list?

If you are like most Latinas, even if you know that moving that cuerpazo of yours is key to self-care, you probably don’t do it. No tienes tiempo, ni ganas. But because we want you healthy and poderosa, we want you to stop and think about taking care of your body as a vitally important part of being a healthy Super Mujer!

Here are some research-based facts to consider:

  • The U.S. Department of Health and Human Services recommends that adults ages 18 to 64 get 150 minutes of moderate activity per week. That’s about 30 minutes a day for 5 days.
  • Only 23% of all American adults meet these guidelines.
  • By some estimates, only 9% of Latinas meet these guidelines.
  • Almost half of Latinas in the U.S. report never engaging in any leisure time physical activity.

Here’s the good news: Research shows that Latinas who know others who exercise are much more likely to exercise themselves. ¡Así que dale gas, Mujer! And start hanging out with those ladies who go for walks, or Zumba, or to the gym, or dance in front of the mirror when no one is watching!

Move for 30 Minutes a Day

If you are using our Healthy Lifestyle Checklist, you will see that “Move for 30 minutes” is right there on the list for you to check off every day. 

Move for 30 minutes a day. It is one of the healthiest habits you can practice. And it doesn’t have to be hard. Here are some simple ideas:

  • Break it up in 10-minute chunks. My comadre Mary with diabetes goes for 10 minutes after each meal. This helps lower her blood sugar and makes her feel great.
  • Go for two 15-minute walks, like I do with my dog. One in the morning, one in the afternoon. Remember, it doesn’t have to be all at once.
  • Call your comadre and go for a walk n’ talk! Come on, you know you want to. Walking and talking with your comadre is good for the body and the soul!
  • Find a physical activity that gives you joy and do it for 30 minutes every day!
  • Anímate and go to Zumba! Dancing to Latin tunes is so much fun! I haven’t made it the full hour yet, but so what? I feel great when I go and the music is great! 
  • Get a bike! Go for a bike ride. It’s the closest thing to flying!
  • Take a yoga class. It doesn’t have to be from a fancy studio. Check out the local YMCA or rec center. There are lots of on-line resources for yoga too. Try one!
  • Dance to the music in your own living room. Dance with your kids! 
  • Clean the house! Do it for 15 minutes at a time. Mopping is good exercise and so is vacuuming.
  • If you sit in front of a compu all day, get up every hour and walk for 5 minutes.
  • Take the steps instead of the elevator. Park your car further away from the store so you can add a few steps.

The Benefits of Physical Activity

Research proves that the benefits of physical activity are great:

  •       Prevent chronic diseases such as heart disease, cancer, and stroke (the three leading health-related causes of death)
  •       Help manage your weight
  •       Make your muscles stronger
  •       Improves your mood
  •       Promote strong bones, muscles, and joints
  •       Condition heart and lungs
  •       Build overall strength and endurance
  •       Improve sleep
  •       Lower your chances of depression
  •       Get more energy
  •       Build your self-esteem
  •       Relieve your stress
  •       Increase your chances of living longer

Sources:  Centers for Disease Control, U.S. Department of Health and Human Services

Healthy Body, Healthy Family, Healthy Mexican Food

Healthy Habits & Self-Monitoring: A Powerful Tool for Change

manton

 

Create healthy habits with our Healthy Lifestyle Checklist

Whether you’re trying to get to a healthier weight or just eat healthier, one of the most powerful tools you can use is self-monitoring. Self-monitoring is simply paying attention to what you’re doing and keeping track of it. You can use self-monitoring to improve your eating habits, track your physical activity, become more aware of your moods – you can even track how you’re spending your money. Self-monitoring gives you power.

At De Las Mías we like to say, ¡Saber es poder! Knowledge is power.

If you are trying to make healthy changes, self-monitoring puts you in the driver’s seat. 

The De Las Mías app offers you two great self-monitoring tools:

  •       The Healthy Habits Checklist
  •       Activity Tracker

The Healthy Habits Checklist

Find this quick and easy-to-use tool on the De Las Mías app! It’s there to remind you of the healthy habits you need to lead a healthier life. Use it daily to keep up with your healthy lifestyle goals. The checklist will help you stay on track: Eat more veggies! Drink more water! Call your comadre! Cut down on sugar! When you use the checklist you build healthy habits.

Do it for 3 days straight. See what happens. Then do it for 5. Then do it again until it sticks. 

The Healthy Habits Checklist is a great self-monitoring tool. The healthy habits on the checklist are proven to improve your health. Get into the habit of using the checklist every day. And then one day, ¡Boinas! You are in the habit of being healthy.

Start doing it today. ¡Te va encantar! ¡You’re gonna love it!

The checklist includes all the important healthy habit goals you need to lead a healthier life, but there are 3 we would like you to start with:

  1.     Eat more vegetables
  2.     Eat more fruit
  3.     Get more exercise

First, let’s talk about healthy habits and how to eat more fruits and veggies. Next, we’ll talk about how to build a healthy habit of moving your body every day.

Let’s Get Started with the Veggie Habit!  

The very first 2 healthy habits we want you to build is to eat your fruits and veggies. According to the CDC (Centers for Disease Control), only one in 10 adults in the U.S. get the recommended amount of fruits and vegetables. Eating your daily fruits and veggies can help reduce the risk of many chronic diseases such as obesity, heart disease, type 2 diabetes, and some cancers.

To jump start your healthy habit of eating more fruits and veggies, our certified nutritionist, la mera Malena Perdomo, came up with daily menus you can try from our recipes. If you choose your meals from the many delicious De Las Mías recipes, you’ll be well on your way to building healthy habits and becoming a Healthy Habit Super Mujer!    

At De Las Mías, we are taking a page from the latest research that shows that you don’t have to count every calorie to get to a healthier weight. You can get to a healthier weight by building healthy habits over time. This is a more balanced way of living and one that you can keep up over your whole life. We’re not losing 30 pounds by Christmas here, Comadre. We’re working on a healthy lifestyle you can keep up ¡Por Vida! (And no, you don’t have to give up tamales.)

So Malena, our nutritionist, works with hundreds of women all over the country in her own practice as well as helping De Las Mías. She tells us, “Many of the women I work with want a simple approach to eating healthier. I help them by giving them a menu to follow for the week.”

Tres Días of De Las Mías: Three-Day Meal Plan

So her is a 3-day De Las Mías  plan that she prepared for you. All of these recipes can be found on the De Las Mías app or website.  We call it, Tres Días of De Las Mías! 

Here’s how it works:

  1. Review the recipes , check your pantry for ingredients you may already have, and go shopping for the rest.
  2. Try the plan for 3 days and start checking off those healthy habits.
  3. Let us know how it goes.

Remember this: De Las Mías is evidence-based! That means that all our Mexican, Southwestern and New Mexican recipes align with the highest standards set by the USDA as heart healthy and good for you! Our recipes are developed by our Test Kitchen Chef, Lori, in Saguarita, Arizona and then Malena analyzes them in her kitchen in Denver, Colorado. Our recetas are tried, tested and approved by Latinas just like you! 

¡Buen Provecho! 

Day 1 – Tres Días of De Las Mías

Watermelon spinach salad

Breakfast: Spinach Scramble with Queso fresco (140cals)  – Check off 1 serving of veggies!

Lunch: Watermelon and Almond Salad (130cals) and Enfrijoladas de Pollo* (400cals) – Check off 1 serving of fruit and 1 serving of veggies!

Dinner: Tuna Tacos (330 cals) and Nopalitos Salsa (1cup 40cals) – Check off 1 serving of veggies!

Snack: Add one fruit, like an apple, orange or banana – Check off 1 more serving of fruit!

¡Eso! You just checked your 3 veggies and 2 fruits for the day! (All this for under 1200 calories – not that you’re counting!)

Day 2 – Tres Días of De Las Mías

Spicy cauliflower

Breakfast: Brunch Quesadilla (250cals)

Lunch:  Turkey Taco Salad* (320 cals) – Check off 2 servings of veggies!

Dinner:  Spicy Cauliflower (60cals), Roasted chicken* (190 cals), and Lori’s Quinoa Jalapeño Salad* (220cals) – Check off 2 serving of veggies!

Snack: Add a cup of chopped fruit like melon, pineapple, and strawberries . Have an orange, apple or banana. – Check off 2 servings of fruit! (Note: Fruit is better with – ¡limón y chilito!)

¡Eso! You just checked 4 servings of veggies and 2 fruits for the day! (Total calories for the day: 1,040. Pero lo más importante is you are building your healthy habits!)

Day 3 – Tres Días of De Las Mías

Mexican oatmeal with strawberries

Breakfast: Old Fashioned Mexican Oatmeal* (90cals) and Mango Banana Smoothie* (180 cals) – Check off 1 serving of fruit!

Lunch: Shrimp and Veggie Taquitos (230cals) with Pico de Gallo Salsa (1/2 recipe: 55cals) – Check off 2 servings of veggies!

Dinner: Poblano Chicken Soup (140 cals)  Arroz Verde* (150 cals) – Check off 2 servings of veggies!

Snack: Add your two fruits and check them off! 

¡Eso! You just checked 4 servings of veggies and 3 fruits for the day! (Total calories for the day: 845.

*Recipes only available on the De Las Mías app. Download it today! Available on Google Play and App Store. 

Note: For these three days, we are just counting veggies and fruits, but notice you are eating whole grains and lean protein too! ¡Eso! You are well on your way to becoming a Healthy Habits Super Mujer!

And we kept the calorie count low on purpose to encourage you to add some healthy snacks, such as your 2 frutas al día, a handful of almonds with a crispy apple, some hummus and veggies, a quick licuado or gazpacho in the afternoon slump.

Healthy Habits Recap

So just to recap: Here you have 3 full days of healthy eating that honors your culture and your buena salud! Get into the habit of eating your 3 veggies and 2 fruits a day and get into the habit of using the Healthy Habit Checklist. And soon you will be a Healthy Habit Super Star! 

This is the way you create a habit:

  1.     Find something you like, for example, our delicious ways to eat more fruits and veggies.
  2.     Do it. Do it again. And repeat until it sticks.
  3.     Use the Healthy Habit Checklist to see how you’re doing and to nudge you to keep doing it! (Self-monitor!)
  4.     Enjoy those ¡Esos! And share them!
  5.     When you get through to the other side of Tres Días of De Las Mías, get yourself a reward! Flowers! A romp through Instagram or Pinterest! A new nail polish. You get the picture.
  6.     Encourage your amigas, comadres, hermanas and even your vatos to join you in your healthy habit quest!

See our 9 Steps Healthy Eating Plan for more ideas on how to embark on a healthier life.

¡Unidas for a Healthy Life!