Category: English

¡Hola, Guapa!, Edición No. 5: Stress, English, Healthy Body, Healthy Comadres

Stress, and How It Can Affect Your Health and Weight

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Stress and How it Can Affect Your Health and Weight

Stress can affect your health and your weight. To understand more, let’s review a simple definition. Stress is your body’s reaction to change. All change is stressful. Any kind of change that causes your body or mind to react is stress. All of us have stress. We can experience it from any change in our everyday life. You can’t avoid it. Both happy and sad changes can cause us stress. Long-term stress, or chronic stress, however, can be harmful to your health. It can also make it harder for you to get to a healthy weight.

Scientists are beginning to call chronic or long-term stress, Toxic Stress. Dr. Thornburg, Director of The Moore Institute at  Oregon Health Sciences University has this to say: “Toxic stress, also referred to as chronic stress, is frequent or prolonged exposure to adversity. This can take the form of abuse, neglect, exposure to violence, or extreme economic hardship.”

Cortisol, the Stress Hormone

Dr. Thornburg explains that any type of stress causes a number of hormones to be released directly into the bloodstream. In the short-term these hormones help a person cope in response to a perceived threat. One of those hormones that can help a person cope with stress is cortisol. However, he goes on to explain, when a person experiences chronic stress or long term stress, the body produces too much cortisol and for a longer period of time. He compares it to the “body’s alarm button getting stuck in the ‘on’ position.”

Other studies suggest that when levels of cortisol stay high throughout the day, the body has a hard time adjusting. This long-term release of cortisol is linked to gaining weight around your waist. (Las Lonjitas.)  Having this extra weight around our middles puts us at higher risk for chronic conditions, such as diabetes and heart disease. Studies are finding that cortisol may also cause an increase in appetite and cravings. So, it’s not a myth that stress can cause you to want more Cheetos, papitas y chicharrones. 

Okay, that is the bad news, Comadres! But the good news is that the better you are at coping with stress, the better your chances are at protecting yourself from its negative effects.

The first step in solving a problem is to become aware of it. The second step is to make a plan to tackle it!

Take these steps to cope with stress:

  1. Learn to recognize the warning signs of stress. Pay attention to yourself. Ask yourself: “Have there been lots of changes in my life lately?” Are you feeling moody, angry or irritable? Do your muscles feel tight? Clenching your jaw at night when you sleep?  
  2. Have you noticed that you eat for emotional reasons? Ask yourself if you are physically hungry or emotionally hungry?
  3. Eat a healthy diet. Eat more vegetables, lean protein and whole grains.  Check out the De Las Mías 9 Step Eating Plan. And the Daily Checklist on our App! Check those healthy habits ever day! 
  4. Are you craving salty, crunchy, fatty, or sugary foods? Do yourself a favor and take these foods out of your house, desk, car, and/or mattress.  
  5. Keep a food diary or use one of our De Las Mías tools in the app to track your food and moods. Look for patterns. Does your mood affect your food choices?
  6. Get support. Talk to your comadres, friends, sisters or mom about problem solving.
  7. Make a plan. Ask for help. 
  8. Move your body, Muchacha! Go for a walk. Dance up a storm. Have sex.
  9. Get some shut-eye! Sleep is super important. If you aren’t getting good sleep, figure out how you can. Ask for professional help if you need it.  
  10. Keep a journal and write your feelings down. You can get great relief from keeping a diary just like when you were a little girl. Remember? Get yourself a worry box. I have one! If I am worried about something and the worry won’t go away, I write it down and put it into my worry box. It’s easier for me to let it go that way. Try it!  
  11. Learn to practice deep relaxation. Take deep breaths. Do Yoga. Stretch. Pray the rosary. Knit. Crochet. Embroider. These are all good ways to manage stress.

And, Comadres, please, if you feel helpless or hopeless and all your ganas are gone, or if you have been crying or thinking sad thoughts for more than two weeks, please ask for professional help. Go to your comadre, a priest, a pastor or a nun. Seek the help of a counselor, social worker, doctor or nurse. Tell someone, but please don’t suffer alone.  If you ever think of harming yourself or others, call: 1-800-273-8255. En español: 1-800-628-9454

 

Sources:

Thornburg. https://www.ohsu.edu/xd/education/schools/school-of-medicine/departments/the-moore-institute/about/message-from-director.cfm

Torres. Nowson. Relationship between stress, eating behavior, and obesity. Nutrition. 2007 Nov-Dec;23(11-12):887-94. Epub

Harding, et al. Psychosocial stress is positively associated with body mass index gain over 5 years: evidence from the longitudinal AusDiab study.Obesity (Silver Spring). 2014 Jan;22(1):277-86. doi: 10.1002/oby.20423. Epub 2013 Jun 13.

https://www.nimh.nih.gov/health/publications/stress/index.shtml

Epel ES, et al. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosom Med 2000 Sep-Oct;62(5):623-32.

¡Hola, Sabrosa!, English, Healthy Mexican Food

The Mexican Pantry

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The Basics of the Mexican Pantry 

When I think about a traditional Mexican pantry, I think of my abuela’s house. At my paternal grandmother’s house, we had a large pantry — a despensa — it was like a walk-in closet only for food. I loved my grandmother’s pantry because it smelled of cinnamon, clove, anise seeds, and Mexican chocolate…of dried red chiles, oregano and bay leaves.

It was cool and dark and where the food kept longer in the hot Sonoran desert. It was there she kept the sacks of flower, dried beans, rice, sugar, and strings of garlic hanging on a hook. And it was there that I hid from my brother and cousins when we played hide and go seek.

The word despensa awakens all those aromatic memories of my grandmother’s kitchen and the life I was a part of then — simple, clean, wholesome and unpretentious. There was an orchard in the backyard, with apples, plums, apricots and figs. We had lazy slow-clucking chickens, and a mean rooster. More than once I saw my grandmother kill a chicken for the eventual arroz con pollo placed steaming hot on her white embroidered tablecloth.  

El amor entra por la cocina – Love enters through the kitchen.

The kitchen is the soul of the house.

Now I too have an unpretentious old kitchen, not half as nice or neat as my Abuela’s but every bit as soulful. Once in a while when I open the cupboard, I get a whiff of cinnamon, chile and chocolate, and I go right back to that rambling old adobe house in Nogales, Sonora, on Calle Morita and it brings me joy.

A well-stocked pantry was a point of pride in those days of frugal and careful living. Fruit was harvested, preserved and stored for winter. Plans were made for the winter holiday celebrations. Life just seemed more gracious, more mindful then, and less hurried and hectic.

Feeling nostalgic for that simple pleasure, I take inventory of my mini pantry and decide to stock it well, like my abuela’s.

Besides satisfying the nostalgia of a well-kept kitchen, stocking a pantry can make it easier to live a healthier life. Keeping basic ingredients handy can keep you from calling in a pizza or driving the kids through for fast food. There are ways you can make fast food at home. It’s cheaper and healthier.

Here’s my list for a well-stocked Mexican pantry:

Dry Goods

  • Vermicelli for a good fideo soup
  • Rice
  • Whole grain pastas
  • Garlic
  • Chocolate, Chocolate, Chocolate
  • Pepitas
  • Slivered almonds
  • Unpopped popcorn kernels
  • Potatoes
  • Oatmeal
  • Brown sugar
  • Masa harina
  • Whole wheat flour

Canned Goods*

  • Pinto beans
  • Black beans
  • White beans
  • Hominy/nixtamal
  • Tomato sauce
  • Stewed tomatoes
  • And everyone’s favorite: Rotel!
  • Enchilada sauces
  • Diced green chiles
  • Salsas
  • Chicken and vegetable broths – in a can or carton
  • Canned chipotles
  • Canned Jalapeños

Packaged foods

  • Taco and tostada shells
  • Blue corn tortilla chips

Spices

  • Mexican oregano
  • Bay leaves
  • Garlic powder
  • Chile powder
  • Paprika
  • Cumin
  • Cinnamon
  • Did I mention chocolate already?
  • Dark chocolate
  • Mexican chocolate
  • Powdered cocoa
  • Dried red chiles of different varieties
  • Anise seed
  • Mexican vanilla

Vinegars and Oils

  • Olive oil
  • Balsamic vinegar
  • Rice vinegar
  • Apple cider vinegar

En el Refri

  • Queso fresco
  • Low fat milk
  • Onions
  • Tomatoes
  • Cabbage
  • Avocados
  • Green Chile
  • Tomatillos
  • Fresh cilantro
  • Limes
  • Onions
  • Mangoes, oranges, and papaya
  • Whole wheat flour tortillas
  • Corn tortillas
  • Eggs
  • Ground Turkey
  • Chicken
  • Mexican squash or zucchini

In the Freezer

  • Corn
  • Green beans
  • Assorted pre-chopped veggies
*Canned food is fine in my Mexican pantry. Just watch the sodium. Practice a tip from our certified nutritionist, Madrina Malena, rinse canned foods before using them! This gets rid of excess sodium.

These are the basics of my despensa. Some of these ingredients you will have in your dry pantry for weeks and even months, in the case of spices, sugar, flour, etc..And some, such as your refri items, you will need to replenish on a weekly basis depending on your weekly menus. I promise you that if you have most of these in your pantry, you will cut down on your trips to fast food restaurants or pizza delivery. You and your familia will be healthier and your wallet will be fatter. If I start the week off with these foods in my pantry, I can make at least 10 meals!

What are the staples in your pantry?  What is the quickest meal you can make with what you have on hand?

!Buen Provecho!

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

The Beauty Myth and Latinas: We’ve Come a Long Way

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I have been baffled by the beauty myth all of my life. I’ve thought of it from all sides, from the point of view of a young Mexican American girl growing up in the States under the shadow of a glamorous mother, to the rebellious assimilated Chicana that refused to wear high heels and make-up, to the mother who raised a dancer who had to navigate the minefield of the dancer’s body myth, to the  grandmother I am today. And I am still wondering when women will finally gain the respect we deserve without being judged by what our bodies looks like.

The Beauty Myth has been alive and well in our mainstream media for over a century and although we have come a long way, many of us are still suffering from its negative effects.

I came across a Lucky Strike cigarette advertising from 1930. This one reads,  “To keep a slender figure, no one can deny, reach for a Lucky instead of a sweet.”

The Beauty Myth was used for promoting cigarettes to women almost 100 years ago and continued well into the 1970s. We had this silly Virginia Slims cigarette campaign that “feminized” cigarettes by selling us the drivel that we “had come a long way.” Now we had our own cigarette designed to help us become thin and beautiful, and powerful.  (Now we could get lung cancer like everybody else, all while being feminine and slim. ¡Sobre todo delgada!)

The goal of the Beauty Myth hasn’t changed much. It is still the same as it was when they were selling us cigarettes. The Beauty Myth breaks you down so it can build you back up. First, it identifies the problem: you and your body. It makes you feel fat, inadequate and unattractive and then it provides a solution: the cigarettes, the fad diets, the shampoos, the rubber waistband to melt your belly fat, the magic supplements, or fill-in-the-blank.  

The Beauty Myth puts us at risk of self-loathing, and self-loathing is the gateway – el callejón de los eating disorders.

Some research suggests that Latinas have some protection against the negative effects of the Beauty Myth and its resulting body image distortion and eating disorders. In How to Become a Body Positive Super Mujer, we shared some findings from a study,  Brown Beauty: Body Image, Latinas, and the Media. The  authors of Brown Beauty suggest that being more closely identified with our culture and having the love and support of our friends and familias, may protect us from the negative effects of the Beauty Myth, but other studies suggest that Latinas are becoming more like our Northern European American sisters when it comes to body image and eating disorders.

Although the issue has been raised, and we are aware of the problem, time is overdue for Latinas to counter the effects of the Beauty Myth. And as we look inward, we want to make sure that we aren’t creating the Latina version of the Beauty Myth. Latina Magazine comes to mind. I have enjoyed my subscription to Latina Magazine over the years, and they have great content, but all you have to do is go online and look at a retrospect of their magazine covers and you would be hard-pressed to find Latinas that look like real, everyday Latinas. #realwomenhavecurves

As healthy Latinas, we don’t need to internalize the mainstream definition of beauty. We can come up with our own way of expressing our beauty, our femininity and our inner strength without replicating the Mainstream Beauty Myth.

At De Las Mías we are committed to preventing body loathing and disordered eating. And we are especially interested in creating a supportive and body positive culture for our jovencitas, our young hijas, sobrinas, nietas and ahijadas. We want them to look at us as their role models, mentors and madrinas. Now we can be their protective forces!

There is good work going on in the body positive camp, comadres, and body positivity movement is on the rise. It is an essential part of being our healthiest selves, and we encourage you to take part in it.

If you want to take a deeper dive into the Beauty Myth, read Naomi Wolf’s classic, The Beauty Myth: How Images of Beauty Are Used Against Women. Wolf explores how the Beauty Myth sells us billions of dollars worth of products to reverse the curse of not fitting into the box. It was first published in 1991 and updated in 2002, and it still remains relevant today.

Selena Gomez recently quoted Wolf’s book in response to being the target of body-shaming as told in this Shape article:

The beauty myth — an obsession with physical perfection that traps modern woman in an endless cycle of hopelessness, self-consciousness, and self-hatred as she tries to fulfill society’s impossible definition of flawless beauty.

Gomez stood up for herself by asserting, “I chose to take care of myself because I want to, not to prove anything to anyone.”

¡Eso, Girl!

But my favorite Latina fighting the good fight against the Beauty Myth is Rosie Molinary – author of Hijas Americanas: Beauty. Body Image and Growing Up Latina and Beautiful You: A Daily Guide to Radical Self-Acceptance.

Molinary offers us clear-cut evidence that the Beauty Myth is messing with our Latina sensibilities, and at the same time, she provides us with inspiring content and tools that will help us find our   inner resources and support to stand up against it. Her books and blog are action-oriented and accessible to all, but her work is especially relevant to Latinas, like you, who are embarking on a journey to a healthier life.

Here’s an inspiring passage from Beautiful You. You’ll find it in the last paragraph of Day 6 in her book of 365 daily installments. It’s titled, “Ditch the Fat Chat.”  

Today. When a woman criticizes herself in front of you, don’t join in. Instead, celebrate what you love about her or tell her just how wrong she is. When you are inclined to begin your own body-bashing, stop yourself. We do ourselves and others a disservice when we allow these critiques to carry on.

Beautiful You, in its second edition, offers 365 nuggets of inspiration to help yourself and your comadres, sisters and friends on your journey to a healthier life. You can find out more about Rosie Molinary and her awesome work at http://rosiemolinary.com.

Finally, I follow several body positive super mujeres on Instagram. I love their body positive messages: @Palomija, @rivviera_clothing and @curvecrushin.

Do you want to support yourself and your comadres on this journey to a healthier life? Stop the body bashing — “ditch the fat chat.” Please share your body positive journey. Who inspires you? On social media? In real life? Share the love so we can spread the word.

¡Hola, Guapa!, English, Healthy Comadres

Standing Up and Speaking Out: Calladitas No More

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calladitas-no-more

Standing Up and Speaking Out – Calladitas No More

Two years ago, my sister Lori and I attended the #WeAllGrow Summit in Long Beach, California. The first thing we saw when we approached the conference center were banners emblazoned all over the space with – “Calladitas No More.”

That sentiment stands up against the old dicho, “Calladita me veo más bonita.” Now there’s an old salt that needed to be re-written, and it was a powerful experience to have our sisters, comadres and amigas at the #WeAllGrow summit challenge it in such a powerful way – “Calladitas, No More!”

More and more, Latinas are standing up and speaking out,  and we are filled with pride when we witness it.

“Calladita me veo más bonita” is one of those dichos of subtle and not so subtle oppression that has been part of our Latina narrative for centuries. It means, “You look prettier when you’re quiet.” Sit in the corner nodding and smiling while others with more authority, and usually male, have the floor. It goes along with being diplomatic, polite, and lady-like. In days gone by, when someone said something that offended you, you just smiled and tried to look pretty. That’s the nugget of “wisdom” encased in that dicho.  If you grew up in a traditional Latino household you may be familiar with it. 

My sister and I were both familiar with that dicho.  That’s why laughed out loud when we saw “Calladitas No More!” all over the place that week end.

We remembered our Tía Chiqui who says, “Calladita me veo mas bonita,” every time someone asks her a question about politics. Thankfully, times have changed, comadres, and we don’t need to be quiet any more.  

Latinas are standing up and speaking out. 

There are many Latinas out there in our crazy world living the “Calladitas No More” life. Here are some of our favorites:

  1. For our Comadres at Mamás con Poder, Calladitas No More means advocating for the rights of immigrant children. @mamasconpoder
  2. For our Comadres at #WeAllGrow Latina, it means volunteering to be a translator for immigrant parents that are trying to find their children. @weallgrowlatina
  3. For our body positive super mujeres, it means speaking truth to The Beauty Myth power. @rosiemolinary
  4. For every day moms who are tired of the schools feeding your children junk, it means walking into the principal’s office and requesting that they feed your children healthier food which includes, fresh fruits and vegetables.
  5. For those of us who are trying to improve the way we eat, it means telling our families that we are on a journey to a healthy life and that we would appreciate their support. 
  6. For your beloved Tía who insists on you having that third tamal, it means giving yourself permission to say, “No gracias, Tía. I already had two.”
  7. For the guy at work that rubs against you every time he passes by your workstation, it means speaking up to him directly if it’s safe, or asking for help from an ally if it’s not. #metoo – #yabasta

Speak Up. Stand Out.

Calladitas No More is an empowering dicho to keep in mind every time you are afraid to Stand Up for yourself. Speak Out and tell the world what is on your mind. Stand up, amigas, hermanas and comadres. You don’t have to be calladita anymore. Speak out. 

Have you had a Calladita No More moment lately?  Please share it with us!

 

¡Hola, Guapa!, Edición No. 5: Stress, English, Healthy Body

How I Managed the Baby Blues

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Having a baby is a highly emotional experience with lots of highs and for some of us some significant lows. Some would even say it’s stressful. With all those hormones coursing through your body it can feel like you don’t have much control over your emotions.

Earlier this year my daughter was born. She’s our first child and like so many new moms I thought I knew what to expect. I’d read all the blogs and books, and listened to all kinds of podcasts, but the one thing I wasn’t prepared for was the emotional rollercoaster. And more specifically I didn’t expect to experience baby blues.

From the days immediately following her birth, I experienced big emotional swings, from being enraged to complete apathy. Somos muy chillones en mi familia. And besides I believe you need a good cry every once in a while. But in the weeks after the baby arrived crying became a daily occurance. I was extremely overwhelmed and experienced huge mood swings–I’d go from 0 (normal) to 10 (rage/weeping) in a matter of seconds. In the middle of the night I’d wonder why anyone would ever have a baby and swear I never wanted to have another. When my mom showed up with a pot of albóndigas and I didn’t get excited, I knew something was wrong.


This was not normal for me. However, up to 80% of women get baby blues and as many as 20% suffer from postpartum depression.

My husband described me as going dark. He knew me as this strong, grounded, rational woman who knew how to ride life’s waves. I’m a resilient person. But in those first several weeks after my daughter was born, I didn’t know how to summon that resilience. I didn’t feel like myself.

It was my husband who encouraged me to reach out to my friends and share how I was feeling. He pushed me to call my friends with kids so I could talk to someone who would understand what I was going through. And that helped, but in those moments, in the throws of motherhood I felt completely overwhelmed. It didn’t take him long to suggest that I get some help and talk to a therapist.

I found a certified family counselor who specializes in transition to motherhood. My first session was at 5 weeks postpartum and it was an amazing release. I shared what I was feeling, all the emotions and frustration, the guilt, the complete sense of being overwhelmed. And at the end of the hour, I felt a great weight was lifted.

It wasn’t just talking about my feelings and experience that helped. She gave me concrete and useful information that helped make sense of what was happening. She told me there are three primary drivers of baby blues, and this goes for postpartum depression too (besides the hormonal and chemical changes):

  1. Sleep deprivation
  2. Lack of physical activity
  3. Social isolation

She told me if I could address these drivers, it would significantly help me manage my baby blues.

Sleep deprivation

This is a tough one for most parents. Some parents luck out and get those babies that sleep all the time. For the rest of us, it’s 20 minutes here and there and up every hour and half at night to eat. Generally speaking, we humans need at least 5 hours of uninterrupted sleep to be our optimal selves. And for most new moms that’s not happening. The common advice to sleep when the baby sleeps is great in theory, but in practice I found it nearly impossible. So suffice to say there wasn’t much I was able to do early on about sleep.

Lack of physical activity

I had a c-section so by necessity I couldn’t move much at all. On top of that, I had a newborn and it was cold out and I was super paranoid about germs the first 8 weeks. It wasn’t until two weeks postpartum that the midwives gave me the green light to take the dogs for a two-block walk. Normally we take the dogs for two 30-minute walks a day, so my first postpartum walk around the block was amazing! I didn’t care that it was raining. I was out in the world! And that short outing did wonders for my mood that day.

At six weeks postpartum I got the okay to go back to dance and that was a game changer! I took it easy during my first class back. I didn’t go all out. But that one hour of being in my body made me feel like me again. Slowly but surely we got back into our regular walks and I went to dance whenever I could. I took an awesome postpartum yoga class which taught me how to re-engage my core and strengthen my pelvic floor.

Social isolation

This was the biggest one for me. I’m a very social person. I didn’t realize how isolating having a newborn would be. Many people didn’t know if/when it was okay to reach out or come over. They thought I was too busy or didn’t want company. Nothing could be further from the truth. I needed people around. I needed to check in with friends. I needed to know what was going on outside my house.

I realized I needed to be proactive. I reached out to friends and asked them to join me on walks or meet for coffee. I let them know they wouldn’t be bothering me if they texted or called on a whim.

I also shared with my friends what I had experienced with the baby blues. I let them know I needed their support and what they could do to help.

Now that my daughter is older she’s sleeping up to 6 hours a night, which I never knew I’d be so excited about 5+ hours of sleep! I’m back at dance and starting to feel my strength back, but it’s a journey. I’m not back to my pre-pregnancy self, and that’s okay. I decided to be kind with myself. It might take a year or longer for me to feel as strong, flexible and have the stamina I had before pregnancy. The social isolation is still something I have to work on. We’re the first ones in our circle of friends to have a child and so everyone is still figuring out what that means. And I realized I have to take care of me and speak up about what I need, which means being proactive about getting together with friends.

I hope my experience helps other moms. It’s important we take care of ourselves so we can be the best parents. And it’s also important we be kind with ourselves. I’ve learned to be easier on myself, foster acceptance, be more patient, find the humor and ask for help when I need it.

NOTE: If you’re experiencing what you think might be baby blues or postpartum depression, please speak with your healthcare provider. This blog is simply meant to bring awareness and share what worked for me in my situation. Every situation is different. Please speak with your healthcare provider and they can provide you with resources to help.

 

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

Healthy Snacks for Your Summer Road Trip

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Summer is here and it’s time to hit the road. What’s a road trip without good snacks? You may think that healthy snacks sound boring but here are some tasty ideas that will keep everyone munching happily on the road. 

I have fond memories of traveling by car in Northern Mexico with mom and dad and the sibs. We would stop at roadside stands all the way through the state of Sonora until we got to Guaymas, our beach destination in the Sea of Cortez.

Healthy snacks were easy to come by on the road in Northern Mexico. Aguas frescas and corn on the cob were everywhere. Then, the lady in the red stand in Magdalena made some killer homemade corn tortillas!

There’s a small town by the name of Imuris just south of Nogales where we would always stop. Little boys carrying blue enamel pots sold  soft homemade cooked cheese – queso cocido – out of these little pots. You could roll one up and eat it just like that, or add a tortilla and make a quesadilla! They sold it in small personal serving sizes in sheets of wax paper, and it was fresh and delicious.

The very first food item I think of for a nice little road trip picnic is fresh cheese! Mozzarella cheese sticks are very similar to the queso cocido of my youth, and you can find them in almost all grocery stores now. Taking a handful of these handy snacks is a good way to get some protein. Pack some whole wheat tortillas, or even a moderate amount of tortilla chips and you’ve got a healthy snack.

My favorite chips are blue corn! Whole grain and good looking! There are some great blue corn chips available at your local super market!

¡Esquite! (Now there’s a good Nahuatl word for you!) Make some homemade popcorn and sprinkle it with red chile powder or Tajin! Try it with grated parmesan cheese for extra flavor. Popcorn is a whole grain, just like blue corn. (Just remember to go easy on the salt.)

After we stopped in Imuris for queso cocido, we stopped a few miles down the road at the naranja stand. These were delicious, ugly little oranges that tasted like heaven on a hot summer day. Yes, we let the juice run down our arms, but now you have handi-wipes, so don’t fret about the kids getting sticky. It’s summer! Chill out.

You can make your own version of roadside naranjas by cutting up some oranges into quarters and taking some Tajín with you on your road trip. (Full disclosure: They are not our sponsors but everything tastes good with Tajín!)

After the queso and the naranjas, off we went down the road until we hit Santa Ana, Sonora. There we stopped for figs! Fresh from the tree and so much fun to pick your own! Finding fruit stands along the way is a fun way to break up a trip and get those little ones to stretch their legs. But if you don’t have roadside stands, pack some dried fruit like figs, apricots and almonds and put them in a ziplock bag to share, or split them up into small bags to distribute to hungry kids and grown-ups alike.

No road trip is complete without peanut butter sandwiches. This is America after all! Use whole grain bread to make a more substantial sandwich. Hearty breads made of whole grains are much better for us and they don’t get as soggy as quickly as white bread.

Pack some ready-to-eat baby carrots, celery sticks and cut-up cucumber spears, and pass the Tajín!

Add some whole wheat or rice crackers for extra crunch.

Keeping yourself and your kids well nourished on your road trip is easier than you think.

Avoid sugary drinks and greasy junk food and make it healthy and fun!   

Stick to fruits, veggies and nuts. Sunflower seeds are fun to eat, messy and delicious. So what if the car looks like a bird lives in it–it’s summer! Chill out.

Drink plenty of fluids. Water is best! But for a special treat, invest in one those vintagey water cooler jugs and make some homemade “aguas”, such as Jamaica (aka hibiscus), melon water, or watered down lemonade. If you water it way down, it isn’t so loaded with sugar, and the kids will still love it, especially when they’re thirsty.

If you really want to avoid the sugar, just fill it up with cool water and lemon. I promise it will taste good when it’s hot outside and it comes out of a pretty jug. And remember one rule of summer, everyone loves the refreshing taste of lemon on a hot summer day.

Keep it healthy, Comadres and keep it real. Even a little sugar in your lemonade won’t hurt anyone, because remember –  it’s summer!

And we believe in the ¡Poquito porqué es bendito! philosophy.

And to close this off, how about some plant-based protein for your journey?

Here’s a simple recipe for crunchy garbanzos.  My favorites are sprinkled with chipotle powder, but you can get creative.

  1. One can of garbanzo beans…chick peas.
  2. One teaspoon oil
  3. One teaspoon salt.
  4. One teaspoon powdered chipotle chile, red chile, or curry powder.
  5. Drain the liquid out of the can.  Dry the garbanzos on paper towels until they are pretty dry.  Remove some of the skins if you can. Less skin = more crispy.
  6. Add 1 teaspoon oil and one teaspoon salt.  Toss. Don’t season them with anything else until they are out of the oven.
  7. Bake in a preheated oven at 350 degrees until crispy or about 45 minutes.  (Shake them around a little at the half way point and put them back in.)
  8. Season them after you bake them. Don’t cover them in an air tight container until they dry completely.
  9. Get creative.  Powdered chile is always good but you can use other flavors such as, garlic powder, paprika, pepper, a touch of cumin, and, you guessed it, Tajín.

¡Happy Verano! ¡Y Buen Provecho!

 

English, Healthy Mexican Food

¡Gazpacho! The Original Chilled Soup

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Gazpacho is the original chilled soup, dating back to the 800s!  

Most people probably don’t know the origin of gazpacho and probably don’t care as long as it tastes good, but at De Las Mías we do care because it makes us proud of our rich and diverse heritage.

Gazpacho has ancient origins dating back to the Moorish occupation of Spain starting in the 800s and ending in the mid 1400s. It started off as a simple soup made of ground garlic, stale bread, olive oil and water and evolved into the most famous version which is the gazpacho clásico we are all most familiar with.  This one has all the classic ingredients, including tomatoes from the Andes! What a rich history we Latinas have–going all the way back to the Moors, to Latin America and back again!

Gazpacho is still a staple in Southern Spain, but you can find it in almost any tapas bar in Spain in the summertime. I had my first bowl in Madrid in August when I was young and poor, and boy was I glad it was cheap and chilled. (Aficionados say it should be cold and not chilled, but mine gave me brain freeze and I loved it!) Have it your own way, Comadres! No matter how you slice it, or blend it, gazpacho is delicious, refreshing and nutritious!

This fantastic concoction has a rich history dating back to the Romans. Like many other Spanish, Latin American and Mexican American foods, gazpacho has evolved and continues to evolve here in the U.S.  

There are many different kinds of gazpacho:  green, melon, and my personal favorite, watermelon gazpacho. With so much variety there’s so much to choose from! We love this article on 11 variations of gazpacho.

De Las Mías Test Kitchen Chef, Lori, and our fabulous nutritionist, Malena Perdomo, put together this traditional recipe especially for you! It’s easy and quick and makes about 4 cups. (You can find it in De Las Mías app in La Cocina!)

Lori’s Gazpacho

Ingredients:

  • 3 large beefsteak tomatoes (about 1.5 pounds)
  • ½ large green bell pepper, finely chopped
  • 1 red bell pepper, finely chopped
  • 1 garlic clove, minced
  • ½ red or yellow onion, finely chopped
  • 1 slice wheat bread cut in small pieces (1 ounce)
  • 3 tablespoons olive oil
  • 2 tablespoons sherry vinegar
  • ¼ teaspoon ground sea salt
  • Ground black pepper to taste
  • ½ cup peeled, diced cucumber

Directions:

  1. In a medium pot, bring 2 cups of water to a rapid boil.
  2. Place the tomatoes in the boiling water and boil until the skin begins to peel.
  3. Remove the tomatoes from the water and let cool. Peel and remove the stem. Slice into quarters and remove some of the seeds.
  4. Add the tomatoes, half the chopped green peppers and half the chopped red peppers, the minced garlic and the chopped onion to a blender. Blend lightly.
  5. Add the bread, olive oil, sherry vinegar, salt and pepper to the blender.
  6. Blend well for 30-40 seconds.
  7. Refrigerate for one hour before serving.
  8. Serve cold and sprinkle the diced cucumber and the remaining chopped red and green bell peppers over each serving.

So, don’t be shy, Comadres! Dive into the deliciousness of gazpacho. A great way to love your veggies and your body.

¡Buen provecho!

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

Latin American Style Smoothies: Easy and Quick Licuados and Batidos

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Latin American Style Smoothies

Licuados and batidos are a daily staple of traditional Mexican and Latin American life. And like many other good things from our motherlands, they have happily found a place in Los Yunaides (Mexican slang for United States). In the U.S., licuados have morphed into smoothies, kind of like burritos became “wraps.” But the essence of smoothies, licuados and batidos, is the same–a delicious, nutritious, refreshing and portable elixir to have as a breakfast, snack or mid-afternoon pick-me-up.

 

Licuado literally means blended, so anything you blend in a blender is a licuado. No sense in getting uptight about the true definition of a licuado. If you blend it, it’s a licuado.

In Ecuador and other parts of Latin America, these delicious and portable licuados are called batidos, and they are fantastic because of all the amazing and exotic fruits you find in those regions.

Call it what you will. Smoothies are easy and quick to make. At our house, the blender is always on the counter, as is the toaster and the comal. If you are in a hurry, you just throw in some Chocomilk, a banana and some ice into the blender, blast it on high and you are good to go! Get yourself a reusable cup and never say you don’t have time for breakfast.  

Keep it simple. You don’t need a fancy blender. If you are into appliances, there are all kinds of cool blenders you can buy, like the NutriBullet. But my advice is: if you have a blender, use it. If you get into the licuado habit, reward yourself and buy a fancy appliance. But to get started, all you need is the humble run-of-the-mill blender.

Traditional licuados are usually made with milk, fruit, ice and sugar. I don’t use sugar because the fruit is usually pretty ripe and tasty, but you can add a pinch of sweetener if you like. Vanilla is good with banana smoothies and a sprinkle of cinnamon is good with almost anything, but especially con chocolate!

Licuados are a great way to use up those ugly, shriveled strawberries that you didn’t eat but you felt bad throwing out. Almost any ugly fruit will do, as long as it’s not spoiled.  The other day, I peeled an old apple, threw in some chopped celery, a small bit of peeled ginger, a little bit of orange juice, a cup of water and ice. I blended it within an inch of its life and it was refreshing, delicious and it didn’t have milk (and I still called it a licuado!)

To make protein rich licuados, by all means use milk, yogurt, soy milk or any alternate milk you like, add some fruit, and presto! You can add protein powder or even nut butters, like almond butter or peanut butter. For breakfast, especially, we recommend powering it up with protein. Protein at every meal is a good rule, been around for a while and still makes good nutritional sense.

You can enrich and fortify your licuados with all kinds of good stuff – even spinach, if you are feeling like Popeye. I picked up a book in the bargain bin at Safeway the other day, The Blender Girl by Tess Masters. She gets truly creative with what she puts in a blender! She should be called The Licuado Girl! She even has a licuado with orange juice, strawberries, bell peppers and cauliflower! Who knew? (I haven’t tried it yet, but it’s on my list.)

The Mexican cookbook that we are drooling over right now is Mexico, The Cookbook by Margarita Carrillo Arronte.  Her honey avocado licuado is similar to the De Las Mías Avocado Mojito Smoothie. I also found Jugo de Vampiro on page 578. Now you tell me what 12 year old boy or girl wouldn’t like a shot of vampire juice?!  

Smoothies are a low risk way of getting creative in the kitchen. I bought some plums the other day, and I am not kidding you, comadre, when I took a bite, it bit me back! It was so sour that my mouth still feels somewhat puckered, but did I throw it out? ¡No señorita!  I peeled it, I threw in some old peach juice that I had left over from a can, a few shriveled up strawberries, a pinch of stevia, a cup of water and some ice! I showed that plum a thing or two! I blended it until it cried out, ¡mama! and sprinkled some Tajín on it. It was so good, sweet and sour at the same time (it kind of reminded me of Kool Aid).

My point here is that you can make a licuado or smoothie, with whatever fruit or veggie you have at hand that appeals to your palate.

If you are looking for a healthy habit to add to your day, add a licuado a day! Add some veggies, add some fruit. Channel the Licuado Girl. You’ll love it and your kids will love it too!

Get creative and send us your concoctions! Email info@delasmias.com and we’ll have our nutritionist, Malena, analyze the nutritional content and post it in on De Las Mías and give you proper credit.

¡Hola, Guapa!, English, Healthy Comadres

Incubating a baby and business

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In the Spring of 2016, I took the plunge, quit my 9-to-5, and started working with my mom, Ana Consuelo Matiella, to found De Las Mías. During this same period, I got engaged and eloped! 2016 was a big year for new beginnings.

Many people comment on how difficult it would be for them to work with their mothers. But I didn’t think twice. De Las Mías presented a once-in-a-lifetime opportunity to learn from and work with one of the wisest women I know. And I knew that with our powers combined my mom and I could accomplish something truly special and create lasting impact for Latinas.

I was also eager to break out on my own and ditch the traditional 9-to-5. After more than a decade in a traditional job, I saw people around me having to sacrifice time with family, ignoring selfcare, being overworked and over busy, and I wanted to do it differently.

Growing up I had a different example of how to be a working parent. For as long as I can remember, my mom had her own business and worked from home. My dad for many years was self-employed. I know this approach to work came with other challenges and sacrifices, but looking back I remember one of my parents always being there.

As I embarked on a new chapter with my husband, and we talked about starting a family, I knew I had to find my own unique way to pursue my ambition to have a family and a career.

A year and a half into starting De Las Mías, I found out I was pregnant with our first child (thus incubating a baby and a business at the same time). We were over the moon excited! And in April of 2018, our Little Coconut entered the world with gusto!

 

I took two months of maternity leave and stepped away from the day-to-day operations of the business. I got to spend quality time with my little girl and learned a lot about myself along the way.

Now, as a mom, the stakes feel even higher. De Las Mías was always important but now even MORE so. Beyond impacting the greater community, there is now a third generation affected by our endeavor.

My mom and I have built something we’re truly proud of. We conducted a randomized control trial of the De Las Mías app with 200 Latinas in Albuquerque, New Mexico. As a result of the study, we launched an Android app and bilingual website to help Latinas be their healthiest, most fulfilled selves. We have participated in two different incubators: HealthSprint through the Arrowhead Center at New Mexico State University in Las Cruces, and PIE (Portland Incubator Experiment) in Portland, Oregon.

We have now embarked on the harrowing journey to find investors, so that we can continue to grow De Las Mías and achieve lasting impact for Latinas.

We’ve made plenty of mistakes along the way (some more expensive than others) and I’m sure there are more to come, but we have learned so much that we are propelled to keep going. And we have learned a lot about each other. While we are mother and daughter and definitely have our mother-daughter moments (some are better than others) we always return to why we’re doing this…

With my mom’s expert knowledge in bicultural health communications and my business know-how, we are determined to create THE go-to community for Latinas, where they find like-minded women, striving for healthier, more joyful lives for themselves and their families.

I hope someday when my daughter is pursuing and achieving her dreams that she’ll look back and see what I saw: a badass #chingona woman, being her own boss, following her passion and applying her skills to help her community, all while creating a better life for herself, and the next generation.

 

¡Hola, Guapa!, English, Healthy Comadres

Finding a Positive Path to Wellness with the Right Community

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The start of something tasty

When Yesi heard there was a new health and fitness community, she immediately wanted to discover how De Las Mias could help her achieve a more balanced life. She was even more excited to find a wellness community for Latinas, by Latinas.

Yesi began to imagine a support system that would show her how to cook for herself, how to finally enjoy some of the recipes her mom had shared but she never had the time or confidence to make. She felt hopeful that this community could unlock a world of possibilities to the healthy life she had been wanting for years.

The Struggle to Commit Without a Support Team

Before Yesi discovered the De Las Mias community, she found it difficult to stick to a healthy routine. She had every intention to meet fitness and dietary goals, but without a support team to hold her accountable, life got too busy and her goals slipped away.

“Busyness is always my excuse. I’m never in one place for long, and I don’t ever have a consistent schedule. I tell myself I don’t have time to exercise or eat healthy today. But I think we can prioritize and set aside the time to be healthier.”

Determined to make a change, Yesi worked with a fitness coach who showed her workouts and a diet based on her specific needs and goals. However, regularly meeting with a coach was a huge time commitment that proved to be difficult to maintain.

Next Yesi turned to fitness apps to help her track goals and progress. Only not all of Yesi’s friends could afford the apps, so she was missing the support system she needed to stay motivated. De Las Mias was a free community of like-minded women where Yesi, her friends and family — even her Zumba group — could come together to offer and share support for one another.

Developing a Healthy Routine with a Trusted Community

Accountability and support were key components for Yesi’s journey, and the opportunity to discuss health and fitness with a trusted community provided benefits for months to come. Yesi found that support from her comadres and madrinas gave her the consistent reminder she needed to keep going, helping her stick to a healthy routine that flourished within a close-knit community she could depend on.

“As Latina women, we look for support in other women. People are so busy, especially in the United States, and it’s hard to find a community. Where we live in a rural area, you can’t just walk down the street to see one of your amigas. Even though De Las Mias is virtual, you still have that support.”

Being able to share recipes with other Latina women was a refreshing change from the other apps Yesi had used. She was able to plan and prepare healthier versions of meals she loved, like a Tex-Mex salad she could eat on the go.

Inspiration from the community was contagious and Yesi couldn’t keep it to herself. She told her mom about De Las Mias, including the goals she had set, and they made plans to start taking regular walks together. It was a need they both were searching to fulfill — and they had found the answer in each other, along with other Latinas in their newly expanded family.

Prioritizing Well-Being for a Balanced Life

Yesi’s potential was waiting beneath the surface, she just needed the right group of women around to help her see it. De Las Mias showed Yesi that the answer could be found in places and people she already had in her life—and that there were people close to her, like her mom, who needed this new positive path as much as she did.

“I rarely have time to sit down with my mom to learn the recipes that she makes. So, it was really cool to learn about my food and culture from other people—and be healthy about it.”

As Yesi made healthier choices, stress became more manageable. She enjoyed the benefits of more energy and better sleep, along with the strengthening of existing relationships. Making more time to reconnect with her mom on their walks was an unexpected and cherished reward for both women.

Like many of us, Yesi understood busyness was the trap she had to be careful of falling into. By taking the necessary steps to prioritize her well-being, a balanced lifestyle and healthier relationships became a reality that Yesi now experiences every day.

¡Unidas for a Healthy Life!

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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.