Category: ¡Hola, Comadres!

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

What is Portion Control: Part 1

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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.

¡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, Comadres!, Spanish

Respeto y confianza: Cómo ser una comadre que apoya

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Diversos estudios muestran que cuando estamos tratando de aprender comportamiento nuevo y saludable es mejor no hacerlo solas.  En De Las Mías, invitamos a todas las mujeres que quieran aprender nuevas formas de vivir a que se unan a una comadre o buena amiga para que se apoyen mutuamente en el trayecto hacia el cambio saludable.   Aquí hay algunos consejos de cómo apoyar a una amiga o comadre que esté tratando de implementar cambios saludables:

  1. Escúchala primero. Luego ofrécele ayuda. Una vez que escuches a tu comadre sin interrupción, puedes decirle algo como: “Gracias por compartir eso conmigo”. O “En verdad ayuda mucho conocer tu motivación por este cambio.” Luego puedes ir a: “¿Qué puedo hacer para apoyarte?” Detecta las pistas que te da ella y respeta sus deseos. ¡Esto crea confianza y respeto!
  2. Pregúntale qué es lo que ella quiere que tú hagas.  Trata de ser específica sin ser muy metiche. Simplemente, decir “¿Qué puedo hacer para ayudarte?” es muy bueno. Algunas comadres hacen un acuerdo por escrito. ¡Eso es muy fácil de hacer ahora, con los mensajes de texto y el correo electrónico! Por ejemplo: “Sofía llamará a Carmen una vez por semana, para ver cómo le está yendo.”
  3. Sé buena escuchando.  A veces todo lo que necesitamos es alguien que nos escuche sin mucha interferencia. Déjala hablar sin interrumpirla. Esto crea respeto, un elemento importantísimo y crucial.
  4. Evita frases con “tú” y “deberías”. En vez de, “deberías dejar de comer tantas tortillas de harina”.  Intenta decir, “sabes, a mí me ayudó mucho cambiar a tortillas de maíz en lugar las de harina.”
  5. Comparte tu propia experiencia.  Compartir tu historia, aun cuando las cosas no van tan bien, genera confianza. Cimentar confianza abriendo tu corazón es mejor que dar consejos.
  6. Ofrece apoyo sin juzgar. Cuando tu amiga se sienta desalentada o que el esfuerzo es demasiado, puedes apoyarla diciendo: “Aquí estoy, contigo, comadre.” “¡Síguelo intentando!” O mejor aún, “¡vamos a hacerlo juntas!”
¡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, Sabrosa!, Healthy Mexican Food, Spanish

En Tus Manos Portion Control

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An important part of having a healthy lifestyle comes down to portion sizes. Luckily, easy portion control is possible when you have a better understanding of what the right serving size looks like..

At De Las Mías we believe that moderation is key to health—that’s why we abide by the “Un poquito de todo” philosophy. Eat a little of everything. Watch those portion sizes.

Not sure what the right portion is? You are not alone! We hear this question a lot, and we have a a simple portion chart we love to share with our comadres.

In the kitchen, you have spices, ingredients, produce, and meat. The amounts you choose can really add up, so it’s helpful to visualize what a healthy portion looks like. This doesn’t have to be hard: you can use your own two hands to get the serving size right!

For example:

  • 3-4 oz. meat, fish or poultry = size of your palm
  • 1 tsp. oil, butter or mayonnaise = size of your thumbnail
  • 1 oz. tortilla or other chips, crackers = size of 2 cupped hands
  • 1-2 tbsp crema, salad dressing or queso fresco= size of your thumb
  • ½ cup beans, rice, potatoes, pasta = size of 1 cupped hand
  • 1 cup soups, fruits, vegetables, salad = size of closed fist

Need a visual? You’re in luck. We created this portion control chart to guide you on your healthy journey.

A Visual Guide to Easy Portion Control

Easy portion control is possible when you follow the “Un poquito de todo” philosophy. Use this En Tus Manos portion control chart as a guide any time you need a helping hand.

¡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.

¡Hola, Sabrosa!, English, Healthy Family, Healthy Mexican Food

So, You Don’t Like to Cook: Easy to Cook Healthy Recipes

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Your secret is out.

You’re not your nana or madrina or tía. You’re not your mom. You don’t know the difference between a sofrito and a frittata. You are not a cook. You don’t like to cook. I can relate! I found easy to cook healthy recipes and you can too.

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Here’s my story:

My mom was excited when I told her my new boyfriend would be visiting from San Francisco over the weekend. I had told her so much about him. How wonderful he was, how kind and smart and Latino he was! She, being the mama bear that she is, was dying to meet him.

“When does Alex come into town?” she asked.

“Tomorrow,” I said.

“I can’t wait to meet this guy. He’s your first Latino boyfriend, mija. This is a momentous occasion,” she said.

I gave her a look and told her to dial it back a notch.

Then she offered to help me get my house in order. Who am I to turn down this kind of offer? So I said, “Sure, Mama, come over about 10 tomorrow.”

She was right. We went on a speed-cleaning spree and we got ‘er done in no time at all. In the middle of it, she asked, “Do you have anything to eat? I’m getting hungry.”

Uh-oh. I didn’t have anything to eat. Well, that is kind of an understatement. When she opened the refrigerator, all she found was a half-eaten piece of chocolate cake and a flat bottle of cava. Okay, maybe some moldy cheese and a rotten avocado.

“¡Ay, Virgen Santísima!” she said.

“I was planning to go to the store before he came,” I said. “I’ve been gone all week, Mom.”

“Not even orange juice and a loaf of bread, Sari? Really?”

“I don’t keep a well-stocked, fridge, Mom. You know I don’t like to cook,” I told her.

“Okay, okay!” She threw her arms up in the air. “It’s none of my business.”

You know you’re in trouble when they say, “It’s none of my business.”

Mom went out and stocked the fridge for me and tried to make it look like I’ve been eating healthy. She even bought some tomatoes, onions and green chiles.

“Let’s fool him into thinking you know how to make sofrito,” she said, only half-joking.

That was a couple of years ago, before Alex and I got engaged and then promptly eloped. I am happy to report that Alex is a wonderful cook. He makes some mean bistec de pollo, and cooks most of our meals at home. Okay, I help. I’m his sous chef. Sometimes.

Once we were married and set up our cozy home, I wanted to get into the kitchen a little more. Not too much, just a little. Like, throw something together for us once or twice a week. Do easy to cook, healthy recipes even exist for a girl who doesn’t like to cook?

My Tía Lori—the De Las Mías chef and la mera mera madrina en la cocina— would say yes!

These recipes can be found in the All Recipes section of the DLM app.

5 Easy to Cook Healthy Recipes

I still don’t love to cook, okay? But on those days when Alex doesn’t want to be in charge of the kitchen, I can honestly say, ¡me defiendo!

My way of thinking is that not all of us like to cook, but we can still whip up something healthy and delicious with just a little bit of help from our madrinas and comadres. Periodically, I will post some of my other Lazy Sari dishes, which are easy to cook, healthy recipes for those of you who are like me. After all, men shouldn’t do all the cooking. They need a break once in awhile!

Here are a few of our favorite easy recipes!

Black Bean Salsa
Chicken Taco Salad
Chilaquiles Con Chorizo & Huevos
Lazy Sari Posole
Tuna Taquitos

¡Buen Provecho!

¡Hola, Sabrosa!, English, Healthy Body, Healthy Mexican Food

De Las Mías 9-Step Healthy Eating Plan

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At De Las Mías we believe that moderation is key to better nutrition—that’s why we abide by the “Un poquito de todo” philosophy to enjoy a little of everything. Our resident nutritionist, Madrina Malena, created a healthy eating plan so you have the tools you need to make smarter choices.

Healthy Fruit Salad

A Healthy Eating Plan to Help You Achieve a Balanced Life

1. Un poquito de todo. Eat a little of everything. Watch those portion sizes. Not sure what the right portion is? Check out our infographic, “En Tus Manos Portion Control.”

2. ¡Tantas frutas y verduras! Eat more fruits and vegetables. Make it your goal to eat up to five vegetables and fruits per day. Go ahead, start with three! Then, keep adding. Try Madrina Lori’s delicious Turkey Taco Salad. Eat this, and you’re halfway to your goal of five fruits and veggies a day.

3. Switch to integrales. Eat more whole-grain breads and pastas. Eat more corn tortillas than flour tortillas. Eat more whole-wheat tortillas than white flour tortillas. Try other whole grains like quinoa. Try Madrina Lori’s Quinoa Salad. ¡Qué rico!

4. Los chicharrones son muy traicioneros. Reduce your intake of trans and saturated fats. (¡No matter how charming, the chicharrón is not your friend!) Switch to olive and canola oils instead of lard. Eat more lean meats, like chicken and turkey. Trim fat off chicken and pork. Use ground turkey instead of ground beef for tacos. Try Madrina Lori’s delicious Turkey Chorizo!

5. ¡Queso control! We love cheese but take it easy. Switch from whole milk and high-fat cheeses to reduced-fat milk and lower-fat cheeses like mozzarella and queso fresco.

6. ¡Aguas con la sal! Watch the salt and sodium in your diet. Avoid adding more salt to your food on the table. Read the labels of packaged foods for sodium content.

7. ¡Gánale a la chatarra! Junk food is not healthy for our children or us. Avoid it.

8. Watch the dulces. Lower your intake of candy and sugar and reduce the amount of food with added sugars.

9. ¡Agua! Drink water instead of soda and other sugary drinks. Make your own delicious aguas with fruits and vegetables.

Now it’s your turn, comadres! Discover better daily nutrition by making smarter choices. Use this healthy eating plan to become your healthiest self.