Category: ¡Hola, Guapa!

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

Walking Meditation

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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!

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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

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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!

¡Hola, Guapa!, English

Rediscovering a Balanced Healthy Lifestyle with Family

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    Last summer rumors about a new bilingual health and fitness app for Latinas echoed throughout the Hood River community, and Leti Valle was intrigued by the culturally tailored spin on a technology she knew well. Leti was invited to join a select focus group that used the prototype for two hours. Though interested to learn more, what Leti didn’t expect was to leave the room with renewed inspiration to take better care of herself — and her mother and son.   Trying to Make Time for Health in a Busy Life With a lifelong interest in being active, Leti squeezed in time to take care of herself as best as she could. While there were still a few pounds she wanted to lose, Leti continually chased a balanced lifestyle. She set goals to drink more water, build muscle tone, stretch more and sleep at least 6-8 hours a night. Although Leti enjoyed these things—and knew they would help relieve some of her stress—finding time was the real obstacle.    

“I’m 33 now and I want to be healthy for my six-year-old son. I want us to be able to keep up with each other. I want to pass those healthy habits onto him and my friends and family.”

  Leti turned to popular healthy lifestyle apps to help motivate and organize her time, as well as set and achieve her goals. But Leti craved a more personal experience that went beyond logging every glass of water. To fulfill her journey, she wanted to tap into a deeper cultural connection and a stronger sense of community.   A Community that Encourages Latinas to be Healthy While testing the De Las Mías approach to healthy living, Leti was immediately drawn to the app’s encouragement of multigenerational support. She was excited to share this discovery with her community, believing her 55-year-old mom and her friends would enjoy using the app just as much as she did. She recognized that by sharing the journey with friends and family, she would finally have the support needed to reach her goals. Leti saw the De Las Mías community as the missing link in the previous apps she had used. The support system was encouraging for anyone, regardless of age or health, to achieve a happier, healthier life.  

“I was excited to find out that there was a health and fitness app that would be easy to use and that women like my mom could learn how to use it. De Las Mias lets you learn about your health, gives you tools you can use, and encourages you to invite your friends and family. I was happy to use an app that my family and I could benefit from.”

  Although she had been used to setting goals to improve her health, the brief experience of reviewing the De Las Mías prototype, inspired Leti to get back and try again. It also gave her a reason to have a health conversation with her mom.   Attaining a Balanced Lifestyle Through Positive Changes After using the De Las Mías prototype for only two hours, Leti felt that a balanced lifestyle was within reach once again. She started making room in her busy life for positive changes and reached her goal weight. Leti felt encouraged to try new things, and connect with her parents and grandparents through activities they all enjoyed, like walking and horseback riding.  

“The app helped me think about what my elders used to do to stay active in the old days. It was less about getting on the treadmill—it was more about spending time outdoors and having fun with family.”

  Not only was Leti able to fit into some of her old clothes again, more importantly she improved her sleeping habits and was committed to a regular stress management routine. In the year since Leti first met De Las Mías she and her mother have both stepped into healthier lifestyles and they regularly keep in touch to encourage each other on their journey. They hike and do other activities, and spend more time together. Leti and her mom already know what the most recent research tells us: The best way to do life, especially a healthy life, is with our family and friends. Follow @delasmiaslife to hear more encouraging stories!

¡Hola, Guapa!, Spanish

8 tips en cómo disfrutar de caminatas en el campo con tus hijos.

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Nos cuenta nuestra comadre, Liz…“A mí, siempre me ha encantado el campo. Cuando Marty y yo andábamos de novios, salíamos a caminar por el campo todos los fines de semana.  Era mi manera favorita de mantenerme “fit” y para mí, salir a caminar es esencial para manejar el estrés. Cuando vinieron los niños, yo quería que ellos también disfrutaran de esta actividad tan sana y bella.” “Al principio me daban nervios sacarlos al campo. Mis hijos siempre han sido inquietos y tienen mucha energía,” nos dice Liz.  “Ya me imaginaba que Ricardo se quebraba un brazo trepando árboles y que Agustín se caía por una barranca por correr en lugar de caminar.” Liz aprendió muy pronto que llevar a niños menores de 6 años a una verdadera caminata en el campo no era realístico. “Pues me di cuenta de que estaban demasiados pequeños para largos trechos y me tuve que adaptar.” Entonces se decidió que era muy importante tener un plan para los niños más pequeños.  “A los más pequeños se los lleva uno con el plan de salir al aire libre, gozar de un día bonito y de jugar.” Ya de la edad de los 7-9, se les puede llevar con el plan de ir por una excursión más larga. Determinada a inculcarles el amor a la naturaleza, Liz siguió con su plan y empezó una tradición familiar muy bella. “La primavera es la temporada ideal para comenzar aventuras en la naturaleza. Empezamos despacio y poco a poco nos fuimos convirtiendo en una familia aventurera. Ahora a mis muchachos les encanta el campo y las excursiones.  ¡La pasamos divino juntos y es una de las cosas que nos hace sentir más fuertes, unidos, y saludables!” Liz nos compartió estos tips en cómo disfrutar de actividades en la naturaleza con tus hijos:

  1. Invita a la familia entera.

    Todo es más divertido cuando lo hacemos con la gente que amamos. Invita a toda tu familia. Invita a tu abuela, a tus tías y a otras super-mamás a salir al aire libre. Caminar es una actividad de bajo impacto, perfecta para personas de todas las edades y niveles de aptitud física. No tiene que ser una caminata larga.  Escoge un lugar bonito y sal por una caminata de una media hora para empezar. O pueden ir por una hora, y descansar por el camino…ir por media hora, comer algo y luego regresar.

  2. Hazlo fácil & con suficiente tiempo:

    Especialmente en tus primeras aventuras, elige una caminata corta o con un pequeño recorrido, con una veredita plana y con poca ascensión. Ojalá vayan en busca de una vista espectacular, algún rio, cascada o lago que encontrar. Si los pequeños se distraen durante la excursión, no te preocupes; el propósito es el paseo, no el destino; así que dales suficiente tiempo a los niños para mirar, explorar e investigar.

  3. Prepárate para cualquier cosa:

    Cómo madre latina, sabemos que siempre estás preparada para enfrentar casi todo. Pero las rutas y senderos pueden darte algunas sorpresas. Asegúrate de llevar lo esencial para una excursión.

  • Mapa o guía
  • Gafas de sol
  • Crema solar
  • Ropa de repuesto
  • Linterna
  • Botiquín básico
  • Fósforos
  • Cuchillo
  • Comida extra
  • Móvil cargado

También puedes llevar algunos artículos para los niños como lupas, binoculares y silbatos de seguridad. Aunque no  haga mucho frio, siempre lleva ropa extra para la lluvia o para reemplazar si los niños se mojan o se enlodan.

  1. Toma descansos & mantente positiva:

    Si vas a organizar caminatas un poco más largas, ya sea más de 2 horas, acuérdate que hacer excursiones requiere bastante energía. Descansen en la ruta para explorar bien en lugar. Coman una merienda saludable y beban agua en camino. Todo esto ayudará a mantener la energía de todos. Mientras los niños exploran alrededor, dales refuerzos positivos para que se sientan bien de intentar algo nuevo. Recuérdales que son fuertes y aventureros.

  2. Juega a sigue al líder:

    Permite que los pequeños guíen la caminata.  Esto les ayudará a que se sientan involucrados. Asegúrate de cambiar de líder para que todos tomen un turno. Esto ayudará a que se sientan comprometidos hasta el destino final y te aseguras de ir a un ritmo apropiado para todo el grupo. Para mantener la emoción, inventa juegos para el camino. Pueden contar pájaros, flores o tipos de árboles que vean en el camino. Esto hará que la caminata sea divertida y educativa.

  3. No dejen huella:

    Hacer caminatas ayuda a crear un estilo de vida saludable no solo para la familia sino para el lugar donde van a explorar. Lleva contigo una bolsa para la basura y jueguen a recoger la basura que esté tirado por el camino. Así dejaron el lugar mejor que lo encontraron. Incúlcales a tus hijos que juntos podemos ayudar a cuidar y preservar a la naturaleza.

  4. Entre más caminatas, mejor:

    Haz una tradición de familia salir a caminar y a tomar excursiones. Las tradiciones son motivantes, especialmente cuando las hacemos juntos. Comparte el turno de planear la aventura con otras mamás o miembros de la familia. Pueden elegir un fin de semana cada mes para tomar excursiones. Para que todos se involucren, deja que tus hijos elijan algunas actividades y que aprendan a hacer su propia mochila para la excursión. (Siempre dándoles una lista con todo apuntado para que se vayan acostumbrando.)

  5. Lleva récord de tu progreso.

    Usa el log de actividades que puedes encontrar en el App de De Las Mías. Toma fotos para compartir. Lleva un récord de la excursión. Esta es una manera de motivarte y de cumplir tus metas. Descarga la App De Las Mías para aprender más maneras de motivar a tu familia a que sea más activa.

¡Compártela con tus amigas y familiares!

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

Sticking with Your New Routine

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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!, Spanish

Con el apoyo de nuestras comadres: parte 1

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¡De vez en cuando, los investigadores de los estudios sobre la salud nos dicen algo que ya sabíamos! Por ejemplo, hay estudios que encuentran que las familias latinas tienen algunos “factores protectores”.  ¿Qué quiere decir eso? Que han descubierto que el apoyo que recibimos de nuestras familias nos pueden proteger contra ciertos efectos negativos de salud. Aunque la mayoría ya lo sabíamos, es agradable tenerlo afirmado por estudios científicos. Por experiencia propia ya sabemos el valor de nuestras familias, y sabemos que nuestro amor por ellos nos protege. Pues ahora los investigadores también están reconociendo estos fuertes lazos como algo positivo que nos protege.

Una vida más saludable con el apoyo de nuestras comadres

Así como no necesitamos que los investigadores nos digan que el amor de nuestras familias nos protege, tampoco necesitamos que nos digan que nuestra comida es de la mejor en el mundo.  Ahora hay montones de libros de la “nueva” cocina mexicana. La declaran elegante,deliciosa, variada y nutritiva. ¡Nos alegra que por fin lo reconozcan! Hay otras conclusiones de estudios que nosotros también ya sabíamos: que la amistad y el apoyo de nuestras amigas nos pueden ayudar a llevar una vida más saludable…  En un estudio reciente, conducido por la escuela de medicina de Brown University y por la Universidad de Minnesota, se encontró que las mujeres que se inscribieron en un programa para bajar de peso con una “amiga de apoyo” tenían una probabilidad más alta de tener éxito en sus metas que las que lo intentaban solas. Las latinas siempre hemos tenido fuertes lazos femeninos que nos mantienen y protegen. Y ahora la investigación afirma que estos lazos nos pueden ayudar a lograr una vida más saludable. Así que no es ninguna casualidad que De Las Mías fue diseñada por latinas para latinas con la meta de crear una comunidad dedicada a mejorar nuestra salud por medio de los aspectos positivos de nuestra cultura, la buena información y el apoyo mutuo. La semana próxima voy a compartir una experiencia personal sobre cómo mi comadre Miriam y yo nos hemos apoyado una a la otra por más de 20 años.  Ya verán los resultados de nuestra colaboración. Ve la segunda parte del artículo y entérate sobre cómo Miriam y yo nos ayudamos, una a otra en los aspectos más importantes de nuestras vidas.

¡Hola, Guapa!, Edición No. 2: Support, English, Healthy Comadres

Better Together: How to Start a Comadre Support Group

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We have just finished analyzing the results of our 2 year De Las Mías study! And our research confirms that a healthy lifestyle journey goes better if you have a comadre by your side! Yes, it’s true. Supportive friendships have been proven to help us make our lives better, and health is no exception. Social support and supportive friendships are keys to making healthy changes and having a healthy life.

In our work with our comadres at De Las Mías, we have come across several great ideas on how to nurture healthy and supportive relationships. Would you like to have a group of women support you in your healthy lifestyle journey? You can do that by inviting your girlfriends, comadres, madrinas, hermanas and tías to download the app and join the De Las Mías digital community. You can also start your own in-person De Las Mías Support Group. Here’s how!

How to Create a Comadre Support Group

1. Make a date

 

 

Invite 3 to 5 of your best friends and comadres who are ready to start living a healthier lifestyle. Agree on how often you will meet. We recommend once a week for 4 weeks. Then decide if you want to continue to meet once a week or go for every two weeks. This might be stating the obvious, but do what works for your group.

2. Take Turns

 

 

A great way to build support and confianza is for each person to take 3-5 minutes and give an update of what is on her mind without interruptions or advice. This is great practice. I don’t know about you but my comadres and I are constantly interrupting each other! You get your own special 3 minutes to say what is on your mind. Then the next comadre takes her turn.

 

3. Ask First

 

After you go around the circle and each one has shared without interruptions, you can respectfully ask if they want advice. If they say yes, offer your words of wisdom.

 

4. Speak from Your Own Experience

 

Try to speak your own truth. Say things like, “This is what worked for me,”  or “This is what I did that really helped.” Avoid saying, “You should…”

 

5.Share Your Goals

 

¿Sabes qué? Research shows that if you tell someone that you are making a change it increases your chances of sticking to it. Next time you are having a group meeting or even just sharing a private cafecito with your best friends, state your goal out loud. “Comadre, I am committing to cutting back on Gummy Bears.” (Or Oreo cookies, or chicharrones, or Doritos. You get the picture.)

Getting together on a regular basis to share your goals, frustrations and progress will get you to your healthy goals a lot quicker than doing it alone. Plus, it will be more fun!

Activities for Your Comadre Support Group

  • Do you want to walk more and sit less? ¿Sabes qué? If you commit to going on a walk with your comadrita 3 times a week for just 15 minutes, you are much more likely to do it. You might even do it for longer!
  • Start a Healthy Lifestyle Group at work. If you are lucky enough to get an hour for lunch, eat your lunch for 30 minutes and then go for a healthy walk for 30 minutes. If you can’t go for 30, go for 15! We know a group of 3 teachers that pitch in and buy the makings for healthy salads for lunch for the work week. They share the cost of the groceries, make healthy salads to share, and then go for a 20 minute walk. They feel great and have even shed a few pounds without getting obsessive and ‘all loca’ about it. Try it!
  • Is there a pretty street or an interesting neighborhood that you have often admired on your way home from work? Gather your comadres in your car-cancha, drive there and then go for a long walk. If you’re lucky enough to live in a town with a plaza, like Santa Fe, Albuquerque or Mesilla, New Mexico, cruise around the plaza and take in the beautiful adobe architecture of your ancestors.
  • Design a treasure hunt! Get some fun little objects like a shell, an old door knob, a porcelain duck, and an old teddy bear. Hide the objects around your neighborhood or the nearby park. Give your crew some clues and go walking for treasures. Take the kids or take your kid at heart.  
  • Make my day and go for a De Las Mías group bike ride! Take pictures and share them with us so we can post them on our Instagram feed! (I have a bias! I LOVE MY BICI! And I want you to love your bici too!)
  • Walk and pray! I am not kidding. I found a group of comadres and compadres in Silver City, New Mexico that used to pray the rosary while they walked laps around the field of the local high school.  
  • Do you have a book group? How about getting together to discuss an article from the De Las Mías blog? Combine it with a healthy potluck from our delicious collection of De Las Mías recipes.
  • Find a cause! Once you form a comadre support group, find a cause you can all support. If you can’t give money, give time. Make a difference in your community.
  • Craft day! Pick a date once a month or every three months and get together with your comadres to do something with your hands. We come from a long tradition of women getting together to sew, knit, and embroider. Start your own tradition with  your supportive friends and comadres. I have a group in Hood River, Oregon that gets together to make Valentine cards, or hand-made regalitos.
  • Have a clothing exchange party! Each comadre brings 2-3 items of clothing that they want to share. Bring 3 and take 3, or give away what doesn’t get exchanged to a good cause like Salvation Army, St. Vincent’s de Paul, Goodwill or the local Women’s Shelter.

There are many ways to get together with your comadres to improve your chances of living a healthier, more joyful and more supported life! It really helps if the comadres in your group also want to live a healthier life. You may all be in different stages of the journey (and that’s okay!), but doing it together builds confianza and success. Share your goals, your frustrations and your triumphs. We are better together, Comadres!

¡Unidas for a Healthy Life!

¡Hola, Guapa!, English, Healthy Comadres

Respeto and Confianza: How to Be a Supportive Comadre

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Research shows that when we are trying to learn new and healthy behaviors it is better not to “go it alone.” At De Las Mías, we encourage all women who want to learn new and healthier ways of living to team up with a comadre or good friend.  

Here are some tips on how to support a friend or comadre who is trying to make healthy changes:

  1. Listen first. Then offer help. Once you have listened to your comadre without interruption, you can say something like, “Thanks for sharing that with me,” or “It really helps to understand where you’re coming from.” Then you can go to “What can I do to help?” Take your cues from her and respect her wishes. This builds confianza and respeto!
  2. Ask for what she would like you to do. Try to get specific without being too metichi (i.e., forceful.) A simple, “What can I do to help you?” might be just fine. Some comadres have a written agreement. That’s easy to do nowadays with texting and email! Example: “Sofia will call Carmen once a week to see how she’s doing.”
  3. Be a good listener. Sometimes all we need is someone to hear us out without too much cross talk. Let her finish speaking without interruption. This builds respeto, the all-important element of respect.
  4. Avoid “you” and “should” statements. Instead of, “You should stop eating so many flour tortillas,” try, “You know what helped me? I switched to corn tortillas.”
  5. Share your own experience. Sharing your story, even when things didn’t go so well, builds confianza. Building trust by opening up your heart is better than giving advice. Just remember to let her talk first, then share your story.  
  6. Offer support without judgment. When she is struggling or feeling discouraged, try something like, “I’m here for you, comadre.” Or “Keep trying!” Or even better, “Let’s do it together!”
¡Hola, Comadres!, ¡Hola, Guapa!, Spanish

Con la ayuda de nuestras comadres: parte 3

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Nosotras las latinas somos compasivas de corazón. Por lo regular, somos cálidas y cariñosas naturalmente. Tener y ser una amiga o “comadre de apoyo” como decimos en De Las Mías, puede tener un impacto positivo en nuestras vidas. Aquí en De Las Mías nos gusta decir que “Con la ayuda de nuestras comadres, podemos lograr una vida sana, feliz y divertida”.

Cómo ser una comadre positiva y apoyar mejor a tus amigas

El Dr. James Prochaska, un investigador muy respetado en el campo de la realización de cambios de estilo de vida saludables, nos dice que una amiga o “comadre de apoyo” es más que ser una amiga de tipo social. Es ser una amiga que quiere ayudar y apoyar a sus amigas a lograr sus sueños, ya sea de ser más saludables o de tener éxito en el trabajo, o cualquier otra meta que se quiera lograr. He aquí unas sugerencias en cómo puedes ser una amiga de apoyo:

  1. Muestra que la comprendes. Cuando tu amiga está considerando un cambio, ponte en su lugar. Eso es la empatía… trata de sentir lo que ella siente. Comunícale que la comprendes. El Dr. Prochaska dice que cuando la gente está pensando en hacer cambios, puede sentir ganas de actuar y miedo al mismo tiempo. “Dudamos en nuestra capacidad de hacer lo necesario aunque de veras querramos dar el primer paso.”
  2. Si quieres apoyar a tu comadre, puedes hacerle saber que comprendes lo difícil que puede ser hacer el cambio. Muéstrale que estás dispuesta a apoyarla. Simplemente hazle esta pregunta: “¿Cómo te puedo ayudar?” Trata de no sugerirle lo que tiene que hacer. Es difícil quedarse callada, pero espera a que ella te pida sugerencias. Si te pide tu opinión o consejo, entonces dáselo. Pero no le des muchos consejos sin que ella te los pida.
  3. Muéstrale cariño. La mayoría de nosotras sabemos cómo mostrar cariño. Tenemos suerte de esta manera. Hazle un comentario sincero, como: “Sé lo difícil que puede ser hacer cambios y también sé que puedes hacerle la lucha.” También puedes darle sólo un abrazo sin decir nada.

De Las Mías se trata de ayudarnos las unas a las otras a tener éxito en dar pasos hacia la buena salud. Está comprobado que las posibilidades de tener éxito son mayores si tenemos un sistema fuerte de apoyo. Hay que confiar en sí misma y confiar en el apoyo que nos podemos brindar las unas a las otras. ¿Quieres saber más sobre cómo vivir una vida sana y saludable en una comunidad que te apoya? Si no leíste la primera y segunda parte de este artículo, puedes leerlo aquí y aquí.

¡Hola, Guapa!, Edición No. 2: Support, English, Healthy Comadres

With a Little Help from Our Comadres: Part Three

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As Latinas, warmth comes naturally to us—and being a supportive friend is important. With help from our comadres we can achieve a healthy, content and successful life.

How to Be More Helpful to Your Comadres

Dr. James Prochaska, a well-respected researcher on making healthy lifestyle changes, offers the following advice to those looking to be a more supportive friend.

Show Empathy

When your friend is considering a change, one loving and kind thing you can do is be empathetic. Show her you understand.

Dr. Prochaska states that when people are thinking about making a change, they can feel like they want to take action but have self-doubt at the same time.

As a helpful comadre, you can let your friend know that you understand how hard making a change can be, and that you are there to support her as she tries to move into action.

Ask, “How Can I Help?”

It’s a good idea for the person asking for support to say what kind of support she needs. This isn’t always easy, so the helper may need to prompt her friend to ask for what she needs.

Miriam asked how she could help and I told her. You may also want to give your friend permission to tell you what is not helpful.

As the helping comadre, don’t fall into giving advice right away. Wait for your friend to ask for what she needs, or ask her, “What can I do to help?”

Show Warmth

As Latinas, warmth comes very naturally to us. We are lucky that way. We know how to show cariño.

It is a good reminder to show authentic cariño and acceptance for your friend. Give authentic feedback. You can say something like, “I know how hard it can be to make changes and I know you’ll do the best you can.”

De Las Mías is about helping one another succeed. When we have a strong support system, we can be more successful. Trust the journey, trust in each other.

Want to know more about living a healthy life in an atmosphere of kindness and support? Read part one and part two.