Category: Healthy Body

class=”healthy-body”;

Being an active Latina means expressing our love for our bodies through the joy of movement. Move your body to inspire other positive changes in your life. Enjoy plenty of fun and easy workouts to feel strong, healthy and fregona!

Healthy Body, Latina Community

Prediabetes and Latinas: It’s Better to Know

manton

Prediabetes and Latinas: It’s Better to Know

At De Las Mías we are paying extra attention to prediabetes and Latinas.  By now you have probably figured out that if you are Latina, overweight, and have a mother, father, sister or brother with diabetes, you should get checked for prediabetes.

We want to encourage you to take the prediabetes quiz. If you answered yes to more than 3 of the questions on the quiz, it’s a good idea to go to your doctor or clinic and get checked for prediabetes. This falls into the category of “it’s better to know.” Es mejor saber.

We’ve seen the research and it’s clear. You can prevent or delay diabetes and finding out you have prediabetes serves as a wake-up call.

We put together at Prediabetes Cheat Sheet for you to keep handy. Share this with your sisters, brothers, comadres and friends.

Remember, It’s Better to Know –  “Es mejor saber.” 

Prediabetes Cheat Sheet

What is prediabetes? Prediabetes is having blood sugar levels that are higher than normal but not quite high enough to have it be diagnosed as diabetes.

  • Almost all people with diabetes started with prediabetes.
  • If your doctor has told you that you have prediabetes, you should take it seriously without panicking.
  • Having prediabetes puts you at higher risk of developing type 2 diabetes and other conditions like hypertension and heart disease.
  • Sometimes people call prediabetes “borderline” diabetes.
  • Sometimes doctors call prediabetes “impaired glucose tolerance” or IGT, or impaired fasting glucose, which is IFG.
  • No matter what they call it, don’t ignore it.
  • There are no clear symptoms for prediabetes. You may have it and not know it.
  • If you have been told you have prediabetes by a doctor, you should have your blood sugar checked for diabetes every one or two years.

Here are two kinds of tests your doctor might recommend if you want to get checked for prediabetes:

  • A fasting blood test. You have your blood checked before getting anything in your stomach. If your blood sugar level is between 100 and 125, you have prediabetes. If your number is under 100, it is normal. If it is over 125, you may have diabetes.
  • An A1C test — which is also a blood test that tells you how much sugar (glucose) has been in your blood over the last 3 months. Some doctors check your A1C if they suspect you have prediabetes and some don’t. If your A1c is between 5.7 and 6.4, you probably have prediabetes.

Preventing Type 2 Diabetes

Here are some encouraging words from our friends at the American Diabetes Association:

“You will not develop type 2 diabetes automatically if you have prediabetes. For some people with prediabetes, early treatment can actually return blood glucose levels to the normal range.”

Research shows that you can lower your risk for type 2 diabetes by 58% by:

Don’t worry if you can’t get to your ideal body weight. Losing even 10 to 15 pounds can make a huge difference.

Here are some good recommendations on reversing pre-diabetes. This is very much in line with De Las Mías Guidelines.

  • Eat more fruits and vegetables! Use the De las Mías checklist to keep on track!
  • Eat fish twice a week.
  • Choose lean meats and remove the skin from chicken and turkey before cooking.
  • Eat more plant-based protein like… ¡frijoles!
  • Broil, roast, boil, steam, or bake instead of frying your food.
  • Switch to olive oil or canola oil instead of lard, shortening or butter.
  • Drink more water! Use our checklist to remind you to drink 6-8 glasses of water per day.

Here are some things to cut back on:

  • Soft drinks with sugar.
  • Fruit juice.
  • Junk food.
  • Added sugars, like you find in processed foods.
  • High-fat and processed meats, like hot dogs, sausage, store-bought chorizo and bacon.
  • Watch the trans fats. Read the labels on packaged foods.
  • Alcohol. Limit to one drink per day if you are woman and 2 if you are a man.

Notice how similar these recommendations are to the De Las Mías – 9 Steps to Healthy Eating.

Use our magic checklist in the app and get your ¡Esos!

Remember this:

If you have been told you have prediabetes, consider it a golden opportunity.

There are some excellent, evidence-based and free classes in your community. Find a DPP class near you and consider taking the course.

And how about this idea? If you have other friends, comadres and family who have prediabetes, start your own support group.

And one more thing… Be kind to yourself. Get support. Give support. Join the De Las Mías community. ¡Acompáñanos!

¡Unidas for a Healthy Life!

〰️

The De Las Mias app is free and ready for download in the Google Play Store.  Follow us on Facebook and Instagram @delasmiaslife.

 

¡Hola, Guapa!, English, Healthy Body

Prediabetes and Latinas: It’s Better to Know

shared

Prediabetes and Latinas: It’s Better to Know

At De Las Mías we are paying extra attention to prediabetes and Latinas.  By now you have probably figured out that if you are Latina, overweight, and have a mother, father, sister or brother with diabetes, you should get checked for prediabetes.

We want to encourage you to take the prediabetes quiz. If you answered yes to more than 3 of the questions on the quiz, it’s a good idea to go to your doctor or clinic and get checked for prediabetes. This falls into the category of “it’s better to know.” Es mejor saber.

We’ve seen the research and it’s clear. You can prevent or delay diabetes and finding out you have prediabetes serves as a wake-up call.

We put together at Prediabetes Cheat Sheet for you to keep handy. Share this with your sisters, brothers, comadres and friends.

Remember, It’s Better to Know –  “Es mejor saber.” 

Prediabetes Cheat Sheet

What is prediabetes? Prediabetes is having blood sugar levels that are higher than normal but not quite high enough to have it be diagnosed as diabetes.

  • Almost all people with diabetes started with prediabetes.
  • If your doctor has told you that you have prediabetes, you should take it seriously without panicking.
  • Having prediabetes puts you at higher risk of developing type 2 diabetes and other conditions like hypertension and heart disease.
  • Sometimes people call prediabetes “borderline” diabetes.
  • Sometimes doctors call prediabetes “impaired glucose tolerance” or IGT, or impaired fasting glucose, which is IFG.
  • No matter what they call it, don’t ignore it.
  • There are no clear symptoms for prediabetes. You may have it and not know it.
  • If you have been told you have prediabetes by a doctor, you should have your blood sugar checked for diabetes every one or two years.

Here are two kinds of tests your doctor might recommend if you want to get checked for prediabetes:

  • A fasting blood test. You have your blood checked before getting anything in your stomach. If your blood sugar level is between 100 and 125, you have prediabetes. If your number is under 100, it is normal. If it is over 125, you may have diabetes.
  • An A1C test — which is also a blood test that tells you how much sugar (glucose) has been in your blood over the last 3 months. Some doctors check your A1C if they suspect you have prediabetes and some don’t. If your A1c is between 5.7 and 6.4, you probably have prediabetes.

Preventing Type 2 Diabetes

Here are some encouraging words from our friends at the American Diabetes Association:

“You will not develop type 2 diabetes automatically if you have prediabetes. For some people with prediabetes, early treatment can actually return blood glucose levels to the normal range.”

Research shows that you can lower your risk for type 2 diabetes by 58% by:

Don’t worry if you can’t get to your ideal body weight. Losing even 10 to 15 pounds can make a huge difference.

Here are some good recommendations on reversing pre-diabetes. This is very much in line with De Las Mías Guidelines.

  • Eat more fruits and vegetables! Use the De las Mías checklist to keep on track!
  • Eat fish twice a week.
  • Choose lean meats and remove the skin from chicken and turkey before cooking.
  • Eat more plant-based protein like… ¡frijoles!
  • Broil, roast, boil, steam, or bake instead of frying your food.
  • Switch to olive oil or canola oil instead of lard, shortening or butter.
  • Drink more water! Use our checklist to remind you to drink 6-8 glasses of water per day.

Here are some things to cut back on:

  • Soft drinks with sugar.
  • Fruit juice.
  • Junk food.
  • Added sugars, like you find in processed foods.
  • High-fat and processed meats, like hot dogs, sausage, store-bought chorizo and bacon.
  • Watch the trans fats. Read the labels on packaged foods.
  • Alcohol. Limit to one drink per day if you are woman and 2 if you are a man.

Notice how similar these recommendations are to the De Las Mías – 9 Steps to Healthy Eating.

Use our magic checklist in the app and get your ¡Esos!

Remember this:

If you have been told you have prediabetes, consider it a golden opportunity.

There are some excellent, evidence-based and free classes in your community. Find a DPP class near you and consider taking the course.

And how about this idea? If you have other friends, comadres and family who have prediabetes, start your own support group.

And one more thing… Be kind to yourself. Get support. Give support. Join the De Las Mías community. ¡Acompáñanos!

¡Unidas for a Healthy Life!

〰️

The De Las Mias app is free and ready for download in the Google Play Store.  Follow us on Facebook and Instagram @delasmiaslife.

 

¡Hola, Guapa!, ¡Hola, Sabrosa!, English, Healthy Body, Healthy Comadres

¿Could You Have Prediabetes?

shared

Latinas are at high risk of having prediabetes.  Find out more!

Today we are asking a hard question, Comadres: ¿Could you have prediabetes?

 

Answer these questions…

  1. Are you Latina?
  2. Did you have a baby that weighed more than 9 lbs.?
  3. Do you have a brother, sister, mom or dad with diabetes?
  4. Do you get very little or no exercise?
  5. Are you between the ages of 45 and 65?
  6. Are you overweight?

If you answered yes to 3 or more of these questions, it doesn’t necessarily mean you have prediabetes, but you should get make an appointment to get it checked out.

Here is a prediabetes quiz developed by the CDC that can further help you assess your risk.  It’s better to know, Comadre!

When you find out if you have prediabetes, don’t panic. First of all, be grateful that you found out! You have a chance to dodge diabetes.

The research is clear and the take-away is this:

You can prevent or delay diabetes.

Now, ask yourself, ¿Am I ready to make small changes that will pay off big?

If you answered, yes, ¡Bienvenidas a De Las Mías! Follow our De Las Mías Guidelines  and you will be well on your way to preventing diabetes. Talk to your doctor or dietitian and show them the De Las Mías checklist. We are sure they will approve!

My nana had diabetes, my tía Paqui had it. My brother has it and probably half of my mother’s side of the family had it and didn’t know it. That’s a common story among Mexican Americans, Puerto Ricans and Native Americans of North America. That’s the way it is but that is not the way it has to be.

There’s Hope!

The research tells us that you can prevent or delay diabetes. By “prevent,” we mean that you could actually keep from getting it. And by “delay,”  we mean that you might get it anyway, but way later than if you had done nothing. (You could have gotten it by 45 but you didn’t get it until you were 65.) That’s like a discount. Having diabetes is no walk in the park. You want to hold off for as long as you can. But let’s be clear: If you get it, don’t blame yourself, okay? Just try your best and be kind to yourself. We are looking for improvements here and not perfection.

So, here’s my story…

About 15 years ago, I was about 30 pounds overweight and pretty sedentary because my back condition was preventing me from walking for too long. I felt low energy and not very attractive. Truth be told I was probably a little depressed.

Feeling kind of sluggish and down, I went to our family doctor and he was someone we really trusted. He sent me for blood work and when I went back, he looked at my chart and said, “Well, I have some good news and some bad news. What do you want first?”

I said, “The bad news.”

“The bad news is that you have prediabetes.”

I was stunned but not surprised. I knew my family history and my eating habits. Not to mention ‘couch potato.’

“What’s the good news?”  I asked.

“You have prediabetes.”

“Say, what?”

And that is when he told me that I had a golden opportunity.

“I say golden opportunity, because you have a chance to turn this around.  If you hadn’t gotten checked, you wouldn’t know. So here you are at an important crossroad.”

He told me that just by losing 5%-7% of my weight I could possibly reverse prediabetes. He also recommended that I get as physically fit as possible.

I hemmed and hawed and said, “Well, I have a lot of back pain right now and I can’t walk for very long.”

“Do you have a bike?”

Oh yeah, my bike! My old childhood friend! 

He also suggested I take a therapeutic yoga class so I could start getting my back in shape and that I try to walk a little at a time.

“If you can’t go for 30, go for 15. If you can’t go for 15, go for 10. If you can’t walk, bike. And if you can’t bike, swim. If you can’t swim, dance. Whatever works, just move your body, because if you don’t, you are going to be one unhappy old woman.”

“Wow, kind of harsh,” I thought with tears in my eyes.

He looked at me with those sad blue eyes and said, “I’m sorry, Ana, but I know you. I know you can do this.”

The truth stung, but I paid attention.

First of all, I went looking for my bike. It was an old beater and my husband helped me pull it down from the rafters in the garage. We cleaned it up and pumped up the tires. I rode it around the neighborhood for a few days and then I realized that I needed to replace it. So I got myself a nice Raleigh like the one I had in college. It didn’t break the bank, and it was so much lighter than the fat tire clunker I had brought back to life. I got a hybrid bike because in Santa Fe where I live there are a lot of dirt roads. I bought this stuff called ‘green slime’ to protect my tires from goatheads. (Nasty, nasty balls of thorns!) I got an ugly helmet. I got bike shorts. (Yeah, I did.)

Then, I made other changes… I stopped eating refined sugar and carbs. I stopped drinking sugary soft drinks and started eating more fruits and veggies. I didn’t go crazy. I just started making small changes and it worked!

A month or two later, I took a yoga class from a 70-year-old woman who kicked my butt every Friday.

 

And over a period of about 6 months, I lost 24 pounds.

I went back and checked my blood sugar again in about 9 months, and the prediabetes was gone.

That was 15 years ago, and I still ride every day. I walk 30 minutes a day. And when I can’t walk for 30, because my back hurts, I walk for 15 and when I can’t walk for 15, I walk for 10. And if I can’t walk for 10, well, you get the picture…

Change is possible, Comadres. And if you can change one thing, you can change everything.

 

I co-founded De Las Mías because I want us to be healthy and strong. I want our children to be healthy, and I want our grandchildren to be healthy, active and strong.

It’s a journey, Comadres, and you don’t have to do it alone. We are here.

Are you ready?

¡Acompáñanos!

Healthy Body

Walking Meditation

manton

 

Are you stressed out? I know I am! My natural way of being is kind of high-strung. I am, what my Mexican family calls, nerviosa. So yes, high-strung, hyper, even at times, a bit over the edge. Some people may even call me anxious, like the Mexican version of Woody Allen. But I still prefer nerviosa which simply means – nervous.

The truth is, life is very stressful and some lives are more stressful than others. But did you know that stress can keep you from achieving a healthy weight? There is this hormone, cortisol, that some scientists refer to as the stress hormone, and when we get overly stressed, we produce more of this hormone than normal. And sometimes, some of us may have cortisol interfere with our healthy weight goals.

Of course we also know that we can’t blame it all on cortisol. We know that sometimes, when we are overly stressed we reach for crunchy, fat-filled foods like chicharrones, Cheetos and potato chips, or the sugary stuff like candy bars, pan dulce, churros and pulpitas de tamarindo.

Emotional eating is easily converted into overeating, and overeating leads us to unhealthy weight gain and sometimes even self-loathing.

In today’s article, I want to cover 3 basic pieces of advice and a special tool for your toolbox.

First, let’s talk about mindfulness. You hear a lot about mindfulness now. Mindful eating, mindful listening, mindful shopping, you name it. It’s a very simple concept, really. Being mindful is paying attention. So the first piece of advice from me to you is — be mindful. Pay attention. Pay attention to what you eat. Pay attention to how you treat your body. Pay attention to what makes you feel good and what makes you feel bad. Pay more attention today than you did yesterday. And tomorrow, try it again.

Second, use your mindfulness to check in with yourself regarding your cravings and your hunger pangs. If you come home, nerviosa, from a hectic day at work, and you want something to eat, pay attention to what you want.  Practicing your mindfulness, ask yourself if you are physically hungry or emotionally hungry. Just ask yourself that question. Try it. If you answer ‘physically hungry,’ pick up something healthy like an apple, an orange or a pepino with chilito y limón. If after you eat something healthy, you are still hungry, the sure bet is that you are emotionally hungry. You need an emotional snack. Call your comadre, hug your husband or partner, kiss your kid on the head, play with your dog.

Third, learn to meditate. I know what you’re thinking. You can’t sit still, either? That’s me. Sometimes I am so nerviosa, that I can’t sit still to take a deep breath. Sitting still to take deep breaths when I am so nerviosa, just makes me twitch. But we know that the value of meditation is enormous. There is a lot of research on the benefits of meditation and deep relaxation. It’s been there for many years and it’s held up. But some of us, hyper-active nerviosa types just can’t sit still. So here’s a simple tool for your toolbox: Walking Meditation.

 

Here’s how it goes:

 

1. Get yourself some comfy shoes.

They don’t have to break the bank or impress the neighbors.They just have to provide you with support to take a nice leisurely walk. Now remember, this walk is not intended to get your cardio up, although you can walk as fast as you want.The intention of this walk is for you to chill out.

2. Take some deep cleansing breaths.

Three usually does the trick. Breathe in through your nose and out through your mouth.

3. Now walk.

Go by yourself or with your calm dog. If your dog is just as hyper and nervioso as you are, take him later.  Right now your mission is to let the stress fall away from your body and your mind.

4. Go back to mindfulness.

Walk mindfully. This means pay attention to how you feel as you walk. Pay attention to your feet as they touch down on the ground. Pay attention to your heel as it touches the ground and how the rest of your foot follows. Relax your arms and let them swing in a natural way and pay attention to them as they move through the air. Pay attention to your surroundings, the sensations you feel as you breathe in. Keep your attention on walking. Thoughts will come, worries will come, your to-do list might haunt you, but your job right now is to take a walk and pay attention to yourself,  your body, your breath, and your surroundings. One trick that works for me, when I get lots of distracting chatter in my brain, is to simply say to myself, “walking.” Repeat that each time some random thought comes in to distract you. Walking. Walking. Walking.

5. Walk for 15 minutes.

Set the intention that you are doing this for yourself. Do it. See how it feels. Some people like to play soft music, but I would advise you to just do it a la natural for a few times and see how it feels. You can add soft music later if you like. For now just walk mindfully for 15 minutes because you deserve this sacred time for yourself.

6. When you are done, take a deep breath and look around.

Smile. How does it feel?

Now that you have given yourself this nice little walking meditation gift, if you feel like going for a power walk and get your heart rate up, knock yourself out. You can go back for your crazy dog or your kids now, if they wanted to come with you, but those 15 minutes are yours and yours alone. You will benefit by lowering your stress level, curbing the cortisol, and being healthier than you were 15 minutes ago.

We would love to hear from you. Is this content useful? Does our advice make sense? Let us know, so we can provide you with the right kind of information that you can use to be healthier and happier!

〰️

The De Las Mias app is free and ready for download in the Google Play Store.  Follow us on Facebook and Instagram @delasmiaslife.

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

Walking Meditation

shared

 

Are you stressed out? I know I am! My natural way of being is kind of high-strung. I am, what my Mexican family calls, nerviosa. So yes, high-strung, hyper, even at times, a bit over the edge. Some people may even call me anxious, like the Mexican version of Woody Allen. But I still prefer nerviosa which simply means – nervous.

The truth is, life is very stressful and some lives are more stressful than others. But did you know that stress can keep you from achieving a healthy weight? There is this hormone, cortisol, that some scientists refer to as the stress hormone, and when we get overly stressed, we produce more of this hormone than normal. And sometimes, some of us may have cortisol interfere with our healthy weight goals.

Of course we also know that we can’t blame it all on cortisol. We know that sometimes, when we are overly stressed we reach for crunchy, fat-filled foods like chicharrones, Cheetos and potato chips, or the sugary stuff like candy bars, pan dulce, churros and pulpitas de tamarindo.

Emotional eating is easily converted into overeating, and overeating leads us to unhealthy weight gain and sometimes even self-loathing.

In today’s article, I want to cover 3 basic pieces of advice and a special tool for your toolbox.

First, let’s talk about mindfulness. You hear a lot about mindfulness now. Mindful eating, mindful listening, mindful shopping, you name it. It’s a very simple concept, really. Being mindful is paying attention. So the first piece of advice from me to you is — be mindful. Pay attention. Pay attention to what you eat. Pay attention to how you treat your body. Pay attention to what makes you feel good and what makes you feel bad. Pay more attention today than you did yesterday. And tomorrow, try it again.

Second, use your mindfulness to check in with yourself regarding your cravings and your hunger pangs. If you come home, nerviosa, from a hectic day at work, and you want something to eat, pay attention to what you want.  Practicing your mindfulness, ask yourself if you are physically hungry or emotionally hungry. Just ask yourself that question. Try it. If you answer ‘physically hungry,’ pick up something healthy like an apple, an orange or a pepino with chilito y limón. If after you eat something healthy, you are still hungry, the sure bet is that you are emotionally hungry. You need an emotional snack. Call your comadre, hug your husband or partner, kiss your kid on the head, play with your dog.

Third, learn to meditate. I know what you’re thinking. You can’t sit still, either? That’s me. Sometimes I am so nerviosa, that I can’t sit still to take a deep breath. Sitting still to take deep breaths when I am so nerviosa, just makes me twitch. But we know that the value of meditation is enormous. There is a lot of research on the benefits of meditation and deep relaxation. It’s been there for many years and it’s held up. But some of us, hyper-active nerviosa types just can’t sit still. So here’s a simple tool for your toolbox: Walking Meditation.

 

Here’s how it goes:

 

1. Get yourself some comfy shoes.

They don’t have to break the bank or impress the neighbors.They just have to provide you with support to take a nice leisurely walk. Now remember, this walk is not intended to get your cardio up, although you can walk as fast as you want.The intention of this walk is for you to chill out.

2. Take some deep cleansing breaths.

Three usually does the trick. Breathe in through your nose and out through your mouth.

3. Now walk.

Go by yourself or with your calm dog. If your dog is just as hyper and nervioso as you are, take him later.  Right now your mission is to let the stress fall away from your body and your mind.

4. Go back to mindfulness.

Walk mindfully. This means pay attention to how you feel as you walk. Pay attention to your feet as they touch down on the ground. Pay attention to your heel as it touches the ground and how the rest of your foot follows. Relax your arms and let them swing in a natural way and pay attention to them as they move through the air. Pay attention to your surroundings, the sensations you feel as you breathe in. Keep your attention on walking. Thoughts will come, worries will come, your to-do list might haunt you, but your job right now is to take a walk and pay attention to yourself,  your body, your breath, and your surroundings. One trick that works for me, when I get lots of distracting chatter in my brain, is to simply say to myself, “walking.” Repeat that each time some random thought comes in to distract you. Walking. Walking. Walking.

5. Walk for 15 minutes.

Set the intention that you are doing this for yourself. Do it. See how it feels. Some people like to play soft music, but I would advise you to just do it a la natural for a few times and see how it feels. You can add soft music later if you like. For now just walk mindfully for 15 minutes because you deserve this sacred time for yourself.

6. When you are done, take a deep breath and look around.

Smile. How does it feel?

Now that you have given yourself this nice little walking meditation gift, if you feel like going for a power walk and get your heart rate up, knock yourself out. You can go back for your crazy dog or your kids now, if they wanted to come with you, but those 15 minutes are yours and yours alone. You will benefit by lowering your stress level, curbing the cortisol, and being healthier than you were 15 minutes ago.

We would love to hear from you. Is this content useful? Does our advice make sense? Let us know, so we can provide you with the right kind of information that you can use to be healthier and happier!

〰️

The De Las Mias app is free and ready for download in the Google Play Store.  Follow us on Facebook and Instagram @delasmiaslife.

¡Hola, Guapa!, ¡Hola, Sabrosa!, English, Healthy Body, Healthy Family

How to Help your Spouse Make Healthy Changes

shared

Bicycle Commuter stop at Traffic Light

We’ve all heard the old American dicho, “You can lead a horse to water, but you can’t make him drink.”  This little bit of wisdom, much like the dichos of our abuelas, madrinas and moms, is tried and true. Another one of my favorites is, “When the student is ready, the teacher appears.”

I think these two dichos are pretty handy for those of us over-achieving helper types. Being a helper or a supporter of someone trying to make a change is very important. De Las Mías is based on the knowledge and the research that affirms that helping relationships actually make a difference. But it is equally important to realize that if the horse ain’t ready, there ain’t much you can do about it. So here’s your first consejo: Before you volunteer to help someone change, make sure they are ready to make the change.   

When I started helping my husband, Mike, eat healthier foods, he was ready. His dad had died when Mike was just a baby, leaving Mike’s mom as a young widow to take care of herself and her infant. This was in the 1950s and women alone had more barriers than they do now fending for themselves. This tragic story was told and retold by Mike’s aunts and uncles so that young Mike grew up knowing of his father’s fateful date with a heart attack. When Mike reached the age 35, the same age his dad was when he died of a heart attack, he went in for a routine check-up. The doctor told Mike that he had a very high cholesterol level for a man in his 30s. Mike didn’t need more warning than that. This was his wake-up call and he responded, ready to make a change.

Mike was ready and he asked for my help. Those are two key ingredients to helping someone make a change: readiness and asking for help. If you are in a situation where you want to help your spouse or partner make a change, remember they have to be ready for change and you have to be ready to help.

Mike and I love to eat, and we love to eat good food! We took the guidelines his doctor gave us about what to eat and  starting looking up healthy recipes. We were in it together and that made it fun, not to mention delicious. One of the first things I did was buy a subscription to Cooking Light  because they have wonderful and delicious recipes!  But, although these recipes were good and light, they weren’t Mexican.

So the next important task was to find a dietician who knew about Mexican food! I’m a proud Mexican and a proud Mexican cook. Mike is a proud consumer of Mexican food, so we make a good couple. At the time there was this misconception that Mexican food was unhealthy and greasy, and although there are plenty of ways to cook high fat Mexican food, there are also plenty of ways to cook low fat, healthy Mexican food. And thanks to dieticians and nutritionists like our own Madrina Malena Perdomo, I learned everything I could on how to keep my hubby healthy and happily eating his favorite food.

Remember, the secret sauce here is that Mike was ready. If your spouse is ready, it’s going to be easier, but there are still ways you can get yourself into trouble if you don’t watch it.

So here is how to watch it:

  • If you’re kind of metichi like I am, you’re kind of bossy, right? So the next piece of advice is Stop.  Being bossy is only a good idea in theory. Looks great on Tee-shirts but it doesn’t work that well in marriages.
  • If your spouse needs your help, encourage him or her to ask you for help. You can say something like, “Okay, so I hear you want to start eating better, what can I do to help?”
  • Another helpful hint would be to say, “You know, I’ve been wanting to make some changes too.  What do you say we do it together?”
  • Avoid nagging. Saying “I told you so,”  is a big no-no. If you see him reach for the peanut butter cups, say nothing on the spot. Better to wait and ask him/her later, “Hey, Love, when you reach for the peanut butter cups, do you want me to say something or no?”If he or she says, “Nah, by the time my fingers are on those suckers, it’s kind of late,” take the cue. Take a deep breath and let him or her guide you in how you can help.
  • Control your environment. A very powerful approach to cutting down on junk food and sweets is to simply not have them in the house. You might suggest this when it is NOT emotionally charged. Don’t wait until you’re in the middle of the Super Bowl or his favorite novela to challenge peanut butter cups. Think ahead. You could say something like, “Hey, what about if we don’t buy any junk food this week and see how it goes…”
  • Look up a delicious De Las Mías recipe and prepare a meal together. They say that the couple that cooks together stays together.
  • If you see that either one or both of you want to eat more than you planned after dinner, go for a walk. Exercise has proven to be a great countering technique to overeating.
  • As in all good communication, it starts with a good plan and a good agreement. If you can prepare a plan before going into action, chances are good you’ll be successful!

Remember, as a helper, you want to help.  As you do with your comadres, avoid judging, nagging and giving unsolicited advice.   

And feel free to share my story… About the time that I helped Mike eat better and possibly prevent a heart attack — all while cooking and eating good Mexican food!

¡Suerte!

Healthy Body, Healthy Comadres

Sticking with Your New Routine

manton

 

Making healthy choices is empowering. Turning those choices into lifestyle changes is even better. But it takes work! Here are some ways to stick with your routine, push through challenges, and turn healthy choices into healthy habits.

Have you started eating healthier, or exercising regularly with your comadres? Great work! Getting started is the hardest part. But sticking with those new choices is just as important as making them in the first place. The best ways to do that? Stay consistent, hold yourself accountable, and give yourself new challenges.

 

Consistency is Key

Our strongest habits are the ones we do every day — or at least on a consistent schedule. Whether you’re exercising with your comadres 3 times a week or putting some healthy veggies on the table every night, be consistent. It takes time and commitment to change a habit, so the more you stick to it the quicker it will be second nature.

Prepare for setbacks. Having plans in case of setbacks puts you in the driver’s seat. For example, if the weather is bad, find ways to be active indoors such as an exercise video. If you’re dining out with a friend, make up your mind ahead of time that you will look for healthy menu options. It’s important to make the effort, even if you’re not meeting all of your goals. Make a goal to do something good for yourself every day!

 

Keeping Yourself Accountable

Speaking of goals, are yours written down? Having something to work toward is essential to your success. Writing down your goals and revisiting them helps keep your eye on the prize. Whether they are on your bathroom mirror or a post it on the fridge, put your goals some place you’ll see and read them often.

As Latinas we also know the strength and support of our community is vital. Tell your comadres and friends about your new healthy habits. This can give you the extra ganas you need to stick to your plan.

 

Find Challenge in Change

Routines can get boring. We know. But you don’t have to give up your healthy habits just because you’re getting used to them. Give yourself some credit! And then mix it up.  Change your walking routine into a jog. Find a new De Las Mías recipe or two and try them out! And if you find you’ve met your goals, give yourself an ¡Eso! Share your new triumphs with your comadres. Add some new ones! Our philosophy of “poquito de todo” applies as much to activities as food choices: a little bit of everything helps achieve balance, puts variety into the mix and makes your body feel good.

¡Hola, Guapa!, ¡Hola, Sabrosa!, Edición No. 3: Stay On Track, English, Healthy Body, Healthy Comadres

Sticking with Your New Routine

shared

 

Making healthy choices is empowering. Turning those choices into lifestyle changes is even better. But it takes work! Here are some ways to stick with your routine, push through challenges, and turn healthy choices into healthy habits.

Have you started eating healthier, or exercising regularly with your comadres? Great work! Getting started is the hardest part. But sticking with those new choices is just as important as making them in the first place. The best ways to do that? Stay consistent, hold yourself accountable, and give yourself new challenges.

 

Consistency is Key

Our strongest habits are the ones we do every day — or at least on a consistent schedule. Whether you’re exercising with your comadres 3 times a week or putting some healthy veggies on the table every night, be consistent. It takes time and commitment to change a habit, so the more you stick to it the quicker it will be second nature.

Prepare for setbacks. Having plans in case of setbacks puts you in the driver’s seat. For example, if the weather is bad, find ways to be active indoors such as an exercise video. If you’re dining out with a friend, make up your mind ahead of time that you will look for healthy menu options. It’s important to make the effort, even if you’re not meeting all of your goals. Make a goal to do something good for yourself every day!

 

Keeping Yourself Accountable

Speaking of goals, are yours written down? Having something to work toward is essential to your success. Writing down your goals and revisiting them helps keep your eye on the prize. Whether they are on your bathroom mirror or a post it on the fridge, put your goals some place you’ll see and read them often.

As Latinas we also know the strength and support of our community is vital. Tell your comadres and friends about your new healthy habits. This can give you the extra ganas you need to stick to your plan.

 

Find Challenge in Change

Routines can get boring. We know. But you don’t have to give up your healthy habits just because you’re getting used to them. Give yourself some credit! And then mix it up.  Change your walking routine into a jog. Find a new De Las Mías recipe or two and try them out! And if you find you’ve met your goals, give yourself an ¡Eso! Share your new triumphs with your comadres. Add some new ones! Our philosophy of “poquito de todo” applies as much to activities as food choices: a little bit of everything helps achieve balance, puts variety into the mix and makes your body feel good.

Healthy Body, Healthy Mexican Food

What is Portion Control: Part 2

manton

 

Becoming aware of serving sizes and how they impact your healthy eating goals is a key step toward healthy living.

We’ve said it before and we’ll say it again, De Las Mías is not about diets or deprivation. We don’t want you to stop eating anything that you love to eat. Even a sweet treat is okay in moderation.

The other day I was talking to a doctor, a specialist in diabetes, and we were discussing the traditional New Mexican diet. She said, “Face it—there is no way of making a healthy bizcochito,” and she is right. Traditional bizcochitos are made with flour, sugar and lard. Period. So, what to do? Are you really going to try to give up these tasty little morsels? I don’t think so. The next-best thing is to eat a smaller amount. Enjoy it, savor it and don’t overdo it.

So, if you’re used to dunking four bizcochitos into that hot chocolate on a cold winter’s eve, now you cut it by half. Dunk two and enjoy!

Giving up your favorite foods is just going to make you feel deprived, and we don’t want you to feel deprived. We want you to feel nourished and happy. Treating yourself once in a while is not going to hurt you; it might even make you happy. That’s why one of our favorite traditional dichos is “Una vez al año, no hace daño”—”Once a year doesn’t hurt.”  

We believe that, with small tweaks, a traditional recipe can be turned into a healthier recipe without sacrificing flavor. See what we have done with traditional green chile: we use olive oil instead of lard. Try our low-fat pozole recipe and taste a bit of heaven. And go ahead and make the enchiladas, but instead of frying them before rolling them, make them flat and use a little less cheese.

The De Las Mías recipes are chock-full of traditional foods made healthier, but even the best chef can’t get the fat out of the bizcochito. At those special times, just eat “un poquito,” a little less of it, and you’ll be fine.

And by the way, don’t begrudge yourself after you eat a special treat like that. Once you decide to indulge in the deliciousness of a homemade bizcochito, don’t ruin it by beating yourself up. Own it and go on to healthier options at your next meal. Remember, you always have a chance to have a healthier meal.

Here are five ways to cut down on serving sizes:

  1. Instead of four bizcochitos, have two.
  2. Divide a meal. Instead of having the whole burrito, eat half now and save the rest for later!
  3. Instead of two flour tortillas, have one flour and one corn tortilla.
  4. At a restaurant that serves chips and salsa along with big meal portions, simply skip the chips.
  5. Eat a salad before your main meal. That way you will naturally eat less and get your veggies to boot!

The biggest takeaway is this: By making small changes to your portion sizes, you can still enjoy your traditional foods. Cutting back on the amount of fat you eat is a good way to make healthy changes. You can cut back on fat without cutting back on flavor. If you follow these guidelines, you are well on your way to making healthy changes without compromising your passion for traditional foods.

Healthy Body, Healthy Mexican Food

What is Portion Control: Part 1

manton

 

Do you have a grandma or madrina who’s always using old Spanish dichos to give you guidance?

Dichos are little golden nuggets of wisdom passed down by generations. They abound in New Mexico, Arizona, Colorado, Texas and California.

Not surprisingly, there are many dichos about food, like the New Mexican favorite, “Panza llena corazón contento.” That one (full stomach, happy heart) could get you in a whole lot of trouble if you let it. Better to counter it with “Poquito porque es bendito,” (A little bit because it’s sacred). Sooo much more civilized, and your abuelita would approve. It cultivates honoring your food as if it is sacred.

I’m sure many of you have seen your tíos or tías crossing themselves before they dive into a bowl of pozole. That’s the same idea: blessing your food, pausing and becoming aware of how delicious it looks and how grateful you are to be enjoying such a lovely meal…

Now think about this: what if you treated your body as if it were a sacred place, as if it were the temple in which you live? Imagine, if you treated your body with that much respect and love, how eating would change for you.

What if “poquito porque es bendito” guided your daily enjoyment of food? This old dicho passed on to us by our ancestors is perfectly aligned with our De Las Mías philosophy of “Poquito de Todo”—eat a little of everything.

At De Las Mías we want you to be passionate about food and passionate about your body. We want you to be Food Positive and Body Positive. We want you to embrace the deliciousness of our food and our cultural connection to it, and we want you to love and accept your body as it is now.

In keeping with our Poquito de Todo philosophy, we want you to make healthy changes that will result in a more empowered life and a healthier connection with your body. By embracing this “eat a little of everything” approach, you can make slight changes that will result in better health.

One of the ways to do that is to become aware of the size of your servings. We don’t want you to give up your favorite foods and family recipes—we just want you to reduce those serving sizes.

One tool to get a handle on serving sizes is our En Tus Manos Infographic. This handy little tool shows you how to use your hands, like your grandma did back in her day, to measure food.

Try it and let us know how it goes!

Check out our other articles in Healthy Mexican Food for ideas on how to cut down on serving sizes and enjoy your food.