Category: Healthy Comadres

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Healthy Body, Healthy Comadres, Healthy Family

Five Steps to Living a Life with Ganas and Salud

manton

So You Have Diabetes, Comadre…

First of all, remember, you are strong, you are powerful.  You are Latina.  Even with all the diabetes in our families and communities, Latinas still live longer than anyone else.

We are made of strong stuff.  So even though we have diabetes, we still live longer than anyone else.  Now let’s live, not just longer, but also healthier!  We can do it.

Let’s take care of ourselves con Ganas y Salud!

When it comes to diabetes, taking care of ourselves comes down to several steps.

  1. See a Certified Diabetes Educator.
  2. Eat Healthy.
  3. ¡Actívate! Get active, already.
  4. Manage your stress.
  5. Get support.

  1. See a Certified Diabetes Educator. The first step in taking care of your diabetes is to get good advice from an expert.  If you have insurance, are on Medicare or Medicaid, find out more about DSMES.

DSMES is the Diabetes Self Management Education and Support Program.  This program offers special diabetes education and management services to people with diabetes.  These are certified educators who know what they’re doing when it comes to diabetes.  They will help you figure out a plan that is tailored to  your needs.  Take advantage of it, if you can.

If you are Medicare and/or Medicaid, DSMES may be free.  Find out more.

There are other very good resources in the United States for other diabetes education and support.  There is a program called the Diabetes Self-Management Program and the Chronic Disease Self-Management Program that offer classes.  You will learn a lot about diabetes self-care and you will make friends!

Contact your local health department for information about these free classes.  They are sometimes available in Spanish.

  1. Eat Healthy. What does that mean?  We are going to give you some simple guidelines, from the CDC.  This is an easy way to eat healthier when you have diabetes. 

The Plate Method

Eating healthy when you have diabetes is all about controlling your blood sugar levels.  Starchy vegetables and processed grains like white flour, white rice, white flour tortillas and white bread are just some of the foods that will raise  your blood sugar levels.  These kinds of foods can cause you problems. Learn to eat these kinds of foods in a more moderate way, and your body will thank you. It doesn’t mean you can never have cake or bizcochitos or empanadas.  It just means you need to take care of yourself by being careful and medida.  Nothing wrong with being medida. (Didn’t your mama always tell you that?)

The plate method is a simple, visual way to make sure you get enough nonstarchy vegetables and lean protein while limiting the amount of higher-carb foods.

Here’s how to use the Plate Method:

  • Start with a 9-inch dinner plate.
  • Fill half with nonstarchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, peppers, verdolagas, pepinos, and carrots.
  • Fill one quarter of your plate with a lean protein, such as chicken, fish, turkey, beans, or eggs.
  • Fill one quarter with carb foods. Foods that are higher in carbs include grains, starchy vegetables (such as potatoes and peas), rice, pasta, fruit, and yogurt. A cup of milk also counts as a carb food.
  • Choose water or a low-calorie drink such as unsweetened iced tea to go with your meal.
  • Look in our Cocina for Diabetes Friendly Recipes.
  • Learn to make more veggie dishes.
  • Snack on veggies like carrots, pepino con chilito, green beans, celery and jicama, also con chilito y limón.

  1. ¡Actívate, Ya! Get active already.  You don’t need to join the gym or get expensive equipment.  Start with 30 to 45 minutes of activity every day.  You can go for a 20 minute walk in the morning and 20 minute walk in the afternoon. You can mix up up. 

Get a bike! Ride your bike for 30 minutes. Work in your garden for 20 minutes and go for a walk for another 20 minutes.

Walking is free. Find a safe place to walk. Call your Comadre and get out there, Girl! Being more active will help you control you blood sugar and may help you get to a healthier weight. Don’t delay. Do it today.

  1. Manage your stress. Stress is not good for anyone but it is especially hard on people with diabetes.  Learn about deep relaxation. There are many free resources online that can help you manage your stress.  Even taking 10 deep  relaxing breaths every few hours will help you reduce stress.  Go stand under a tree for 5 minutes and be still.  Take a walk around your neighborhood and look at the flowers. Pray the rosary. Or use prayer beads in your own way. 
  2. Get support. Moral support is very  important for people with diabetes.  Avoid isolating yourself when you feel sick or low energy.  Call a Comadre and complain.  Go for it.  Join a support group.  Take a diabetes self-management class and make new friends who also have diabetes.  Reach out to your friends and family and share your feelings.  Find people who will not judge you when you don’t stick  to your plan or eat something that makes you feel guilty. 

Remember, you can live well with diabetes.  You are strong. You are powerful. You are Latina!  And you live longer than anyone else!  That’s good news!

Now live your healthiest life so  you can live that long life con ganas y salud.

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

Cinco pasos para vivir una vida con Ganas y Salud

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Así que tienes diabetes, Comadre…

En primer lugar, recuerda: Eres fuerte, eres poderosa y eres latina.  Con toda la diabetes que es aparente en nuestras familias y comunidades, las latinas vivimos vidas más largas que la demás de la población en los EEUU. Estamos bien hechas. Así que a pesar de que tenemos diabetes, todavía vivimos más tiempo que nadie.  ¡Ahora vamos a vivir, no sólo más tiempo, sino también más una vida más saludable! ¡Sí se puede! ¡Cuidémonos con Ganas y Salud!

Cuando se trata de diabetes, cuidarnos a nosotros mismas se quiere decir tomar estos cinco pasos:

  1. Consulta a un educador certificado en diabetes.
  2. Come sano.
  3. ¡Actívate, Ya!
  4. Maneja tu estrés.
  5. Busca y encuentra apoyo.

  1. Consulta con un educador certificado en diabetes. El primer paso para cuidar de tu diabetes es obtener buenos consejos de un experto.  Si tienes seguro, perfecto.  Si tienes Medicare o Medicaid,busca más información sobre DSMES.

El DSMES es el Programa de Educación y Apoyo para el Autocontrol de la Diabetes.  Este programa ofrece educación especial  sobre la diabetes y servicios de control a las personas con diabetes.  Estos son educadores certificados que son expertos en diabetes.  Ellos te pueden ayudar a encontrar un plan que se adapta a tus necesidades.  Aprovéchalo, si puedes. Si tienes Medicare o Medicaid, DSMES puede ser gratis.  Pide más información. Hay otros recursos muy buenos en los Estados Unidos para personas con diabetes.  Hay un programa llamado programa de autocontrol de la diabetes y el programa de autocontrol de enfermedades crónicas.  Ofrecen clases gratuitas.  ¡Aprenderás mucho sobre el autocuidado de la diabetes yencontrarás amigas! Comunícate con el departamento de salud local para obtener información sobre estas clases gratuitas.    A veces están disponibles en español.

  1. Come sano. ¿Qué significa eso?  Vamos a darte unos tips muy sencillos de parte del CDC.  Esta es una manera fácil de comer más sano cuando uno tiene diabetes.

El método del Plato.

Comer sano cuando tienes diabetes se trata de controlar tus niveles de azúcar en la sangre.  Las verduras con almidón y los granos procesados como la harina blanca, el arroz blanco, las tortillas de harina blanca y el pan blanco son solo algunos de los alimentos que te suben el azúcar en la sangre.  Este tipo de alimento te puede causar problemas. Puedes comer estos alimentos, pero con medida.  Tu cuerpo te lo agradecerá.  No quiere decir que nunca podrás comer pastel o bizcochitos o empanadas. Sólo significa que te tienes que cuidar a ti misma, y ser medida.  Nada de malo en ser  medida. (¿Te acuerdas de los consejos de mamá o de la tía?) El método del plato es una forma simple y visual de asegurarte que estás comiendo suficientes verduras, frutas y proteínas bajas en grasa.  Esto te ayuda a limitar comer alimentos con muchos carbohidratos.

A continuación, se explica cómo utilizar el método del Plato: También se conoce cómo My Plate o Mi Plato:

  • Comienza con un plato de cena de 9 pulgadas.
  • Llena la mitad con verduras no frescas y verdes como ensalada, judías verdes, brócoli, coliflor, repollo, pimientos, verdolagas, pepinos y
  • Llene una cuarta parte de tu plato con una proteína magra, como pollo, pescado, pavo, frijoles o huevos.
  • Llene una cuarta parte del plato con alimentos con carbohidratos. Los alimentos que son más altos en carbohidratos incluyen granos procesados, verduras con almidón (como papa), arroz, pasta, frutas y yogur. Una taza de leche también cuenta como alimento con carbohidratos.
  • Bebe agua o té sin azúcar.
  • Busca más recetas con verduras en nuestra Cocina. Hay recetas “Diabetes Friendly.”
  • Aprende a hacer más platillos vegetarianos.
  • Para merendar, come verduras como zanahorias, pepino con chilito, judías verdes, apio y jícama, también con chilito y limón.

  1. ¡Actívate, Ya! Asegúrate de ser activa de 30 a 45 minutos diarios.  Se puede ir a dar a caminar 15-20 minutos por la mañana y 15-20 minutos por la tarde.  No tienes que ir a caminar.  También puedes pasearte en bici.  Trabaje en tu jardín por 15-20 minutos y luego sal a caminar.

Caminar es gratis y lo más fácil.  Encuentra un lugar seguro.  Llámale a tu Comadre y salte, ¡Chica!   Ser más activa te ayudará a controlar el azúcar en la sangre y a llegar a un peso más saludable. No te dilates. Hazlo hoy.

  1. Maneje tu estrés. El estrés no es bueno para nadie, pero es especialmente difícil para las personas con diabetes.  Aprende sobre la relajación profunda. Hay muchos recursos gratuitos en línea que pueden Incluso, hasta puedes tomar 10 respiraciones relajantes profundas cada unas cuantas horas y hasta esto te ayudará a reducir el estrés.  Ve a pararte debajo de un árbol por 5 minutos y cálmate así. Date un paseo por tu vecindario y mira las flores.   Reza el rosario.  O usa las cuentas de oración a tu manera.
  2. Obtén apoyo. El apoyo moral es muy importante para las personas con diabetes.  Evita aislarte cuando te sientas mal o con poca energía.  Llámale a tu comadre y quéjate.  Tienes que desahogar.   Únete a un grupo de apoyo.  Toma una clase de autocontrol de la diabetes y encuentra nuevas amistades que también tengan diabetes.  Ponte en contacto con tus amigas y familiares y comparte tus sentimientos.  Encuentra personas que no te juzguen cuando no puedas cumplir con tu plan de comer bien.  No te dejes sentir culpable si no cumples con tu plan.  Nada más comienza de nuevo otra vez.

Recuerda que tú puedes vivir bien con diabetes.  Eres fuerte. Eres poderosa. ¡Eres latina!  ¡Y vives más tiempo que nadie! ¡Esa es una buena noticia! Ahora vive tu vida más saludable para que puedas vivir esa larga vida con ganas y salud.

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

Five Steps to Living a Life with Ganas and Salud

shared

So You Have Diabetes, Comadre…

First of all, remember, you are strong, you are powerful.  You are Latina.  Even with all the diabetes in our families and communities, Latinas still live longer than anyone else.

We are made of strong stuff.  So even though we have diabetes, we still live longer than anyone else.  Now let’s live, not just longer, but also healthier!  We can do it. Let’s take care of ourselves con Ganas y Salud!

When it comes to diabetes, taking care of ourselves comes down to several steps.

  1. See a Certified Diabetes Educator.
  2. Eat Healthy.
  3. ¡Actívate! Get active, already.
  4. Manage your stress.
  5. Get support.

  1. See a Certified Diabetes Educator. The first step in taking care of your diabetes is to get good advice from an expert.  If you have insurance, are on Medicare or Medicaid, find out more about DSMES.

DSMES is the Diabetes Self Management Education and Support Program.  This program offers special diabetes education and management services to people with diabetes.  These are certified educators who know what they’re doing when it comes to diabetes.  They will help you figure out a plan that is tailored to  your needs.  Take advantage of it, if you can. If you are Medicare and/or Medicaid, DSMES may be free.  Find out more. There are other very good resources in the United States for other diabetes education and support.  There is a program called the Diabetes Self-Management Program and the Chronic Disease Self-Management Program that offer classes.  You will learn a lot about diabetes self-care and you will make friends! Contact your local health department for information about these free classes.  They are sometimes available in Spanish.

  1. Eat Healthy. What does that mean?  We are going to give you some simple guidelines, from the CDC.  This is an easy way to eat healthier when you have diabetes. 

The Plate Method

Eating healthy when you have diabetes is all about controlling your blood sugar levels.  Starchy vegetables and processed grains like white flour, white rice, white flour tortillas and white bread are just some of the foods that will raise  your blood sugar levels.  These kinds of foods can cause you problems. Learn to eat these kinds of foods in a more moderate way, and your body will thank you. It doesn’t mean you can never have cake or bizcochitos or empanadas.  It just means you need to take care of yourself by being careful and medida.  Nothing wrong with being medida. (Didn’t your mama always tell you that?) The plate method is a simple, visual way to make sure you get enough nonstarchy vegetables and lean protein while limiting the amount of higher-carb foods.

Here’s how to use the Plate Method:

  • Start with a 9-inch dinner plate.
  • Fill half with nonstarchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, peppers, verdolagas, pepinos, and carrots.
  • Fill one quarter of your plate with a lean protein, such as chicken, fish, turkey, beans, or eggs.
  • Fill one quarter with carb foods. Foods that are higher in carbs include grains, starchy vegetables (such as potatoes and peas), rice, pasta, fruit, and yogurt. A cup of milk also counts as a carb food.
  • Choose water or a low-calorie drink such as unsweetened iced tea to go with your meal.
  • Look in our Cocina for Diabetes Friendly Recipes.
  • Learn to make more veggie dishes.
  • Snack on veggies like carrots, pepino con chilito, green beans, celery and jicama, also con chilito y limón.

  1. ¡Actívate, Ya! Get active already.  You don’t need to join the gym or get expensive equipment.  Start with 30 to 45 minutes of activity every day.  You can go for a 20 minute walk in the morning and 20 minute walk in the afternoon. You can mix up up. 

Get a bike! Ride your bike for 30 minutes. Work in your garden for 20 minutes and go for a walk for another 20 minutes. Walking is free. Find a safe place to walk. Call your Comadre and get out there, Girl! Being more active will help you control you blood sugar and may help you get to a healthier weight. Don’t delay. Do it today.

  1. Manage your stress. Stress is not good for anyone but it is especially hard on people with diabetes.  Learn about deep relaxation. There are many free resources online that can help you manage your stress.  Even taking 10 deep  relaxing breaths every few hours will help you reduce stress.  Go stand under a tree for 5 minutes and be still.  Take a walk around your neighborhood and look at the flowers. Pray the rosary. Or use prayer beads in your own way. 
  2. Get support. Moral support is very  important for people with diabetes.  Avoid isolating yourself when you feel sick or low energy.  Call a Comadre and complain.  Go for it.  Join a support group.  Take a diabetes self-management class and make new friends who also have diabetes.  Reach out to your friends and family and share your feelings.  Find people who will not judge you when you don’t stick  to your plan or eat something that makes you feel guilty. 

Remember, you can live well with diabetes.  You are strong. You are powerful. You are Latina!  And you live longer than anyone else!  That’s good news! Now live your healthiest life so  you can live that long life con ganas y salud.

¡Hola, Guapa!, English, Healthy Comadres

So You Have Diabetes…

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When Emma first found out she had diabetes, she just took to her bed and cried. She didn’t escape “the curse.”  That’s what she called diabetes after watching her mom go blind and her cousin lose his leg.

Her daughter Josie found Emma curled up like a baby on the couch.

“It doesn’t have to be a curse, Mom.”  She said.

With her mom’s permission, Josie called her mom’s doctor about the new diagnosis.

“It is shocking at first,” the doctor said, “but there are ways to control diabetes and your mom is a strong, smart woman, and we will help her figure it out.”

Then the doctor shared some good information about diabetes with Josie.  And now, Josie was reminding her mom that she could live a good and healthy life even with diabetes.

“Even my nana had diabetes.” Emma said, still feeling the grief of the new diagnosis.

“But this isn’t your nana’s diabetes, Mom.”

Emma sat up on her bed and looked at her wise daughter.

“This is your diabetes, Mom, and we are going to help you make the very best of it.”

This is just one story of countless stories we Latinas have witnessed and lived, and the declaration — “This is not your nana’s diabetes,” is an important one.

Diabetes care has come a long way since our grandparents and uncles and aunts suffered through this devastating disease.  And by all estimations, diabetes can still be devastating to us as Latinos.  But it doesn’t have to be that way.  And this is what this article is about.

Support for People with Diabetes:

  1. A person with diabetes is not “A diabetic.” They are not the condition.  They have a condition, but it is not their identity.
  2. A person with diabetes needs family support. That means helping not judging.  Avoid punishing or guilting people with diabetes when they overeat.  This is not helpful, and can be harmful.
  3. Offer pro-active support to the person with diabetes, such as, “Mom, let’s buddy up and go for a walk.” Or “Mom, let’s look at new veggie recipes on De Las Mías and see what we can cook up for dinner.”

If You Have Diabetes…

  1. Diabetes education works. Ask the primary doctor in charge to refer you or your loved one to a certified diabetes educator.
  2. There are amazing classes that help support people with diabetes. Start at your local health department and find out about the Chronic Disease Self-Management Program and the Diabetes Self-Management Program.  Both of these programs were developed by Stanford University and are proven to help people with diabetes.  Most of these classes are free.  Find out more here: wcdc.gov/learnmorefeelbetter/programs/diabetes.htm.  There is also the Diabetes Self-Management Education and Support Program that is more tailored to your own specific needs around diabetes. They are free or low cost depending on your health care.  You can learn more about DSMES at:  www.cdc.gov/diabetes/dsmes-toolkit/index.html.  These resources are available in Spanish and English and they are evidence- based which means  you can trust the information and they are proven to work.
  3. If you have diabetes, remember, moderation is the key to diabetes management. You don’t have to give up your beloved foods or your way of life to take care of your diabetes.

Here are some healthy eating tips from the American Diabetes Association:

  • Eat more fruits and vegetables!
  • Eat lean meats and plant-based protein, such as beans.
  • Eat less sugar.
  • Eat less processed foods.
  1. If you are confused about how to eat when you have diabetes, ask your doctor to refer you to a certified nutritionist. Look up diabetes friendly recipes on the De Las Mías App!
  2. Get active! Get at least 30 minutes of physical activity every day for a total of 150 minutes a week. Mover your body. You can do any activity that moves your body, including housework, gardening, walking, swimming, dancing, cycling.
  3. Reduce your stress. Stress is not good for anyone but it is especially not good for people with diabetes. Learn to meditate. Praying the rosary can be a form of deep relaxation.  Learn other deep relaxation technique like Tai Chi or Yoga.
  4. If the doctor prescribes meds, take them!
  5. Be a partner with your doctor. If you don’t like how a medication feels, call them. Ask for your doctor’s help.  Don’t be shy! You deserve good diabetes care.
  6. If you have diabetes, remember, “this is not your nana’s diabetes.” You can live a rich life of wellness and happiness and have diabetes.
Healthy Body, Healthy Comadres, Latina Community

De Las Mías Tools for Healthy Living – ¡Actívate, Ya!

manton

Can we talk about physical activity?

Did you know that over half of Latinas in the United States are not physically active?

“Latinas are the largest, fastest growing female ethnic minority in the USA and also report the lowest level of physical activity.”(1)

“It is estimated that the number of deaths due to physical inactivity is similar to the number of deaths due to smoking.” (1)

“It is estimated that that just over half (52%) of Latina girls born in this century will eventually develop diabetes.” (1)

 

At De Las Mías we like to say “We are strong.   We are powerful.  We are Latinas.”

These research findings are a call to action, ¡Comadres!  If we, as Latinas, are to claim our rightful place in the world, raise strong, educated and healthy children, we have to take back this power and get moving!

What does it mean to be physically active?

Physical activity means moving your body, at a moderate intensity, in a way that uses up energy. It includes walking, dancing, running, cycling, hiking, climbing, swimming, lifting weights, doing yoga, stretching, gardening, running after your kids,  and any other activity that you do when you move your body to use energy.

The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week.(2)  That means 30 minutes a day for 5 days.  AND, you don’t even have to do it all at once.  You can go for 15 minutes in the morning and 15 minutes in the afternoon or evening.  You can do it in the park or you can do it on safe street or you can do it at the mall.  Heck, I know someone who does it in Walmart! BUT YOU CAN DO IT!

Here are some of the benefits of physical activity:

  • Gives you energy.
  • Improves your mood.
  • Improves your confidence.
  • Improves your sex life.
  • Helps you manage stress.
  • Helps you get to a healthier weight.
  • Helps lowers your risk of heart disease, diabetes, and some cancers.
  • Helps lower blood pressure.
  • Helps you be a better role models to your children.
  • Helps you be more admired by our friends and family.

 

Barriers to Being Physically Active:

The research shows that when it comes to barriers to becoming more active, Latinas list time, energy, safety and lack of knowledge about physical activity as the main reasons why they don’t get more active. These are all real good reasons but we challenge you to find a solution, ¡Comadres!

It is ironic that lack of energy is a reason why some of us don’t get out there and move our bodies, yet, research shows that moving our body will give us energy!

 

Silver Linings –

But here are some encouraging research findings that we can grab on to:

¡Dime con quién andas y te dire quién eres!  Tell me who you “walk” with and I will tell you who you are!

Social support is key to physical activity:

  • Latinas who know people who exercise are more likely to be physically active.
  • Latinas who have physically active friends are more physically active.
  • Latinas who even report seeing people exercise in their barrios are more likely to be active than those who don’t report seeing people exercise.
  • Dancing as a form of physical activity among Latinas is more common than in other groups.
  • Providing free classes in the park or other safe spaces for groups to be active work for Latinas.
  • Walking groups with comadres, friends, and family are effective ways to get Latinas to be more active.

 

So, how about it, Comadres? 

What’s your ¡Actívate, Ya! Plan?

Can you think of one fun way you can mover you body this week?

Can you commit to moving your body, poco a poco, until you build up to 30 minutes per day?

Who can you ask to go with you?

Don’t you deserve unos minutitos to go out with your comadre for unos mitotitos?

 

Remember our SMART Goal technique.  

  • To make a plan, use the SMART Goal technique.
  • Everything goes better with comadres.
  • Share your SMART Goal with her.
  • What else do you need to prepare? Do you need a water bottle, a new pair of sneakers? A baseball cap to keep the sun out of your face.  A raincoat to go for a walk in the rain. A walking stick for the pesky dog.
  • Look at the Actívate, Ya! Features on the App. Learn to track your ¡Actívate, Ya!

 

References:

https://www.cdc.gov › physicalactivity › basics

https://salud-america.org/why-telling-latinas-to-just-exercise-is-a-big-mistake/
Physical activity in Latinas: social and environmental influences

https://www.ncbi.nlm.nih.gov › articles › PMC3868363

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

De Las Mías Tools for Healthy Living – ¡Actívate, Ya!

shared

Can we talk about physical activity?

Did you know that over half of Latinas in the United States are not physically active?

“Latinas are the largest, fastest growing female ethnic minority in the USA and also report the lowest level of physical activity.”(1)

“It is estimated that the number of deaths due to physical inactivity is similar to the number of deaths due to smoking.” (1)

“It is estimated that that just over half (52%) of Latina girls born in this century will eventually develop diabetes.” (1)

At De Las Mías we like to say “We are strong.   We are powerful.  We are Latinas.”

These research findings are a call to action, ¡Comadres!  If we, as Latinas, are to claim our rightful place in the world, raise strong, educated and healthy children, we have to take back this power and get moving!

What does it mean to be physically active?

Physical activity means moving your body, at a moderate intensity, in a way that uses up energy. It includes walking, dancing, running, cycling, hiking, climbing, swimming, lifting weights, doing yoga, stretching, gardening, running after your kids,  and any other activity that you do when you move your body to use energy.

The Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week.(2)  That means 30 minutes a day for 5 days.  AND, you don’t even have to do it all at once.  You can go for 15 minutes in the morning and 15 minutes in the afternoon or evening.  You can do it in the park or you can do it on safe street or you can do it at the mall.  Heck, I know someone who does it in Walmart! BUT YOU CAN DO IT!

Here are some of the benefits of physical activity:

  • Gives you energy.
  • Improves your mood.
  • Improves your confidence.
  • Improves your sex life.
  • Helps you manage stress.
  • Helps you get to a healthier weight.
  • Helps lowers your risk of heart disease, diabetes, and some cancers.
  • Helps lower blood pressure.
  • Helps you be a better role models to your children.
  • Helps you be more admired by our friends and family.

Barriers to Being Physically Active:

The research shows that when it comes to barriers to becoming more active, Latinas list time, energy, safety and lack of knowledge about physical activity as the main reasons why they don’t get more active. These are all real good reasons but we challenge you to find a solution, ¡Comadres!

It is ironic that lack of energy is a reason why some of us don’t get out there and move our bodies, yet, research shows that moving our body will give us energy!

Silver Linings –

But here are some encouraging research findings that we can grab on to:

¡Dime con quién andas y te dire quién eres!  Tell me who you “walk” with and I will tell you who you are!

Social support is key to physical activity:

  • Latinas who know people who exercise are more likely to be physically active.
  • Latinas who have physically active friends are more physically active.
  • Latinas who even report seeing people exercise in their barrios are more likely to be active than those who don’t report seeing people exercise.
  • Dancing as a form of physical activity among Latinas is more common than in other groups.
  • Providing free classes in the park or other safe spaces for groups to be active work for Latinas.
  • Walking groups with comadres, friends, and family are effective ways to get Latinas to be more active.

So, how about it, Comadres? 

What’s your ¡Actívate, Ya! Plan?

Can you think of one fun way you can mover you body this week?

Can you commit to moving your body, poco a poco, until you build up to 30 minutes per day?

Who can you ask to go with you?

Don’t you deserve unos minutitos to go out with your comadre for unos mitotitos?

Remember our SMART Goal technique.  

  • To make a plan, use the SMART Goal technique.
  • Everything goes better with comadres.
  • Share your SMART Goal with her.
  • What else do you need to prepare? Do you need a water bottle, a new pair of sneakers? A baseball cap to keep the sun out of your face.  A raincoat to go for a walk in the rain. A walking stick for the pesky dog.
  • Look at the Actívate, Ya! Features on the App. Learn to track your ¡Actívate, Ya!

References:

https://www.cdc.gov › physicalactivity › basics

https://salud-america.org/why-telling-latinas-to-just-exercise-is-a-big-mistake/
Physical activity in Latinas: social and environmental influences

https://www.ncbi.nlm.nih.gov › articles › PMC3868363

Healthy Body, Healthy Comadres, Healthy Family

The Wellness Wheel: La Rueda del Bienestar

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I love the word for wellness in Spanish – It means to be well.

The De Las Mías tool I want to introduce you to is called the Wellness Wheel in English – La rueda del bienestar in Spanish.

What does Wellness/Bienestar mean? 

At its center, wellness means living a healthy, balanced life.  It includes being physically, mentally, emotionally and spiritually well.

In the physical realm, it means eating healthy foods, drinking plenty of water, getting exercise and treating your body with respect.

In the mental realm, it means keeping your mind engaged, reading, learning new things, and being a good problem solver.

In the emotional realm, it means giving and receiving social support, paying attention to how you feel, sharing your feelings in a healthy way, and having and showing empathy for others.

In the spiritual realm, it means paying attention to your inner self, meditating, praying, relaxing and/or believing in something greater than yourself.

At De Las Mías, when we talk about a healthy lifestyle, we are talking about wellness in the whole sense of the word.

Wellness means you are in active pursuit of a healthier, more balanced life. We believe that you can live a life of wellness even when you have a chronic condition like diabetes, cancer or heart disease.  The idea of pursuing wellness also goes along with self-care.

The Rueda del bienestar is one tool to help you check in with yourself and look at your life from this lens.  It is another tool to help you on your quest for a healthier life.

Here is how to use La Rueda del Bienestar –  

Draw the Wellness Wheel on a piece of paper.  Label each area of the wheel, like in the illustration.  Once you have your Rueda in front of you, place a little dot in the wheel of where you think you are in each aspect. Use a scale from 1-10. One is in the center, which means you have to pay more attention to this aspect, and ten is that you are very satisfied with your lifestyle in this aspect of wellness.

This is your own private wellness wheel, and if you feel ready, share it with your comadre or someone who cares about you. It is just another tool to help you take stock of where you are now and where you want to be.

After you do this part of the exercise, ask yourself:

  1. Where are my strong points?  What aspects of my Wellness Wheel do I feel really good about?
  2. What aspects of my Wellness Wheel need improvement?
  3. Choose one small step that you can take to improve one aspect of your Wellness Wheel.

You can use the SMART tool to help you go into action. bit.ly/DLMsmartGoals

Remember the power of the Comadre, i.e., social support! Share your plan of action with your Comadre, Sister or Friend!

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

De Las Mías Tools: Recipe for Success

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Setting S.M.A.R.T. Goals

Do you want to be healthier, more powerful and lead a much more supported life?  We want that for you too! And we are here to help.

As the old dicho goes, “Del dicho al hecho es largo trecho.”  –  From saying it to doing it is a long stretch of road.

We are here to give you tools for your trecho.

Another old dicho, this one from our Chinese antecedents is, “When the student is ready, the teacher appears.”  If you’re ready, we’re here. We would be happy to be your teacher.

At De Las Mías we talk a lot about making positive changes that will take you on the road to a healthier life.

Here is a tool for your toolbox: It’s called S.M.A.R.T. Goals. SMART stands for Specific, Measurable, Attainable, Relevant, Timely.

We believe that anytime we want to make a change, we first must be ready for it.  So, consider this…

  • Have you been thinking of making a change in your life?
  • Have you been thinking of eating more fruits and vegetables?
  • Have you been thinking of getting out on a daily walk?

If you have been thinking about making healthy changes, chances are you are ready to go from thinking about it to doing it. But, to make a change, you need a plan. It isn’t enough to say you’re going to do it. You must take yourself to the next important step.

Setting S.M.A.R.T. Goals

Learning how to set goals is a powerful exercise.  Here is a well-tested tool that may get you on the road to making healthy changes in all areas of your life.  It’s called the SMART Goals tool.  Try it! Share it with your comadre.  Let us know how we can help!

What does SMART stand for?

Specific – This means you give details to your goal.  For example, you don’t just say “I am going to be more active.”  You say, “Today, I am going to start walking for 30 minutes and I will do it 3 times per week.”

Measurable – How will you know that you met your goal?  Keep track and measure it.  It could be as simple as writing it down on a post it and put it on your fridge.

If you use the De Las Mías App, keep your phone with you and the App will track your steps and record it for you.   Some people wear Fitbits or some other kind of wearable.  This is another way to measure your goals Now, you can even sync your wearable to the De Las Mías App.

Attainable – This means your goal is possible for you. For example, if your feet hurt when you walk, then it’s probably not attainable for you to set a walking goal of 30 minutes.  You could try 10 minutes at a time and build up.  You could try some other form of being active such as dancing, cycling, or swimming.  The important thing is to set a goal you can do.  Be realistic and get better results. Don’t shoot for the moon on the first try.  Slow and steady wins the race.

Relevant – Does your goal make sense to you?  Do you believe that it is important?  Does it fit with who you want to become?  It has to be something you want and that you believe has value.  Otherwise, it won’t work.

Timely – Set a time for when you are going to do it and for how long.  Some women even put it on their calendar.  Setting a goal for a week at a time is better than setting it for the whole year.

Here is an example of a SMART Goal.

 

Starting tomorrow, I am going to walk for 20 minutes during my lunch break.  I am going to walk every other day for this week.  At the end of the week, I will check in with myself and my comadre and see if I need to change my goal for next week or keep this up until I feel satisfied.

We believe that the SMART Goal tool works better if you have someone to share it with.  Sharing a goal helps keep us accountable and it is a powerful way to make healthy changes.  This is where your amigas and comadres come in.  Share your SMART goal with someone who cares about you and wants you to succeed.

¡Buena suerte!

¡Hola, Guapa!, English, Healthy Comadres

Latinas and Mental Health in the Time of COVID19

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25 Things We Can Do to Take Care of Our Mental Health

We are in a crisis, Comadres. The COVID19 pandemic is taking its toll on us. The crisis is real and our community is suffering. According to the American Psychiatric Association the Hispanic/Latinx community are at high risk for physical, mental and financial problems due to the COVID-19 pandemic. A new report by this association of respected mental health professionals states that in some areas of the country such as New York, Oregon and Utah, Latinos are getting infected with COVID at a much higher rate than White people. We are much more likely to have to go to the hospital and almost 3 times more likely to die from the disease than our Anglo brothers and sisters.

It’s Not Your Fault

There are very sad reasons for this and we are not blaming ourselves for this terrible tragedy but there are still some things we can do to not fall victim to COVID19 and its consequences.

As a Latina, we know you are LA MERA-MERA FREGONA in your household and that you have the power to convince your family members and friends to take care of themselves.

Here are 25 things we can do to take care of ourselves and address some of the mental health problems caused by COVID19. Most of these suggestions are from the American Psychiatric Association, but we added some of our own.

  1. Reach out and get support. Stay in touch with your friends and family via phone, WhatsApp or other technology. As a thank you to customers ZOOM is lifting the 40-minute limit for all meetings globally from midnight ET on Nov.26 through 6 a.m. ET on Nov. 27 so your gatherings don’t get cut short!
  2. Get in touch with your community churches and community centers for other sources of information and support.
  3. Eat healthy foods. – For those nights when you’re feeling uninspired about cooking follow us into our cocina for nutritious easy to cook at home recipes!
  4. Drink lots of water. – Try our free DLM app to use our checklist to track your daily 6 glasses of water. Share and check in with your comadres to keep each other motivated and hydrated!
  5. Get good sleep if you can. – Rub some eucalyptus oil or lotion on for some stress relief aroma therapy to help you relax before bed
  6. If you believe in prayer, pray. Remember your Abuela’s rosary?
  7. Meditate. If you don’t know how, learn. – We love following @wocsistercollective_ and @_ana_lilia for breathing workshops, guided meditations and community circles.
  8. Take a walk every day. –  Take a daily walk for at least 10 minutes, we recommend that you always bring a mask with you! The American Hiking Society share FAQ’s for hiking and playing outside during the time of Covid
  9. Reach out and help others, but without risking your health.
  10. Obtain free food from your local food bank. – Hunger Hotline 1-866-3-HUNGRY or 1-877-8-HAMBRE for Spanish for information about meal sites, food banks, and other services near you. Or text 97779 with a question that contains a keyword such as “food” or “meals”. The hotline is managed by the US Department of Agriculture (USDA)
  11. Donate food if you can afford to. (Some neighborhoods have their own food pantries.)
  12. If you have a chronic illness like diabetes, high blood pressure or another condition, don’t put off your medical care.
  13. Listen to music. – Put on “La Bicicleta”  by Carlos Vives and Shakira and go out for a bike ride in the morning to start your day off dancing and with some fresh air!
  14. Get out into nature. Listen to the birds. – When you go, be prepared for closures. Many facilities are closed, including visitor centers, parking lots, bathrooms and even entire parks. Check the park or agency website for the latest information before you go, and even then, be prepared with extra water, food, hand sanitizer and yes, even your own toilet paper. You don’t want to have to stop for food or supplies and risk exposure.
  15. Share your story of bravery, kindness and resiliency with others.
  16. Connect to your cultura! Traditions, such as making shrines, doing limpias, or safely lighting veladoras will lift your spirits.
  17. Make your favorite foods from your culture. A good pozole or caldillo always feels restorative. – Make your favorite foods from your culture, a good pozole feels restorative! Feed your loved ones a healthy and delicious meal that will make them proud of their roots, and their panzas happy! Our easy-to-make pozole recipe can be found here https://atomic-temporary-200050569.wpcomstaging.com/lazy-sari-posole/
  1. If you can’t work, call to find out about unemployment benefits. Some rules have changed. – As of March 2020, states the option of extending unemployment compensation to independent contractors and other workers who are ordinarily ineligible for unemployment benefits. Please contact your state’s unemployment insurance office. Find Your State Unemployment Insurance Office (link: https://www.dol.gov/coronavirus/unemployment-insurance#find-state-unemployment-insurance-contacts) 
  2. Use hotlines to get help if you are feeling like you have lost hope. SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.The NAMI HelpLine is a free, nationwide peer-support service providing information, resource referrals and support to people living with a mental health conditions, their family members and caregivers, mental health providers and the public.
  3. Take a break from the news.
  4. Watch out that you are not taking in false information. Trust the Centers for Disease Control for information about COVID19.
  5. Keep following safety precautions. Don’t lose faith in science. Follow social distancing advice. Stay at least 6 feet away from people.
  6. If you can’t be 6 feet away, wear a mask that covers your nose and mouth.
  7. Y por amor, pónte la mascara. Wear a mask indoors when you are with people who don’t live with you.
  8. Don’t give up.  Help is on its way!

 

¡Venceremos!

What story would you like to share with your Latina hermanas about coping during the time of COVID?

Please share that others may be healed and comforted by your experience.

Source: Corona Virus, Mental Health and Hispanics in the United States – American Psychiatric Association – This resource was prepared by the APA’s Council on Minority Mental Health and Health Disparities and the Division of Diversity and Health Equity. It was authored by Emily Paulsen and reviewed by Vabren Watts, Ph.D and Eric Yarbrough, M.D.

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