Category: English

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

The Vision Map – De Las Mías – Bringing Your Dreams to Life

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The Power of the Vision Map

I started using the Vision Map when I was a health educator working with people with chronic pain. Our team had all kinds of tools to help people who were suffering, and the vision map was like salve to a wound. Being in chronic pain is one of the most stressful, debilitating and depressing things that can happen to you. That is one of the reasons we are in the middle of an opioid crisis. Because we didn’t want our clients to rely only on medication to manage their pain, we taught a variety of stress and pain management classes. It was a fun and rewarding job and one of my first opportunities to help people make healthy changes.

At the time, our team of fresh-out-of-college and naïve health educators came up with the idea that if we could just get people’s mind off their pain, even for a minute, that we would make a difference in their lives. So we came up with several of what I call “gimmicks.” Now let me tell you that I love that word – gimmick. It’s kind of a no-nonsense way of naming magical thinking. I looked it up and one of the definitions is “a magician’s tool.” 

So allow me to share this magical gimmick with you — The Vision Map!

As I said, I have used the Vision Map with people in chronic pain so they could just imagine for even one sacred minute what their lives would be like without pain, but I have also used it with my daughter when her madrina and I joined her in a retreat to help her envision what it would be like to change careers and open a new pathway for her life’s passion and work. Another way I have used the Vision Map is for myself, when I lost track of my dreams and had to gather them all up again. The latest Vision Map I did was with our De Las Mías team, a vision board to visualize what the future might hold for us in this quest to live healthier and more joyful lives.

So here I am suggesting this magical tool to help you visualize your future, your life, your new kitchen, your garden, your nueva vida saludable, your new love, or your next move. A vision map brings your dreams to life and it is a lot of fun.  You can do it alone or with comadres.  It is so much fun to do it in a group, but it is also a magical experience to do it alone.  Try it, you’ll like it!

How to Make A Vision Map

  1. First of all, gather your tools.

Paper, poster board, scissors, glue, lots of old magazines, photos or copies of photos, drawing pens or pencils, ribbons, tissue paper, whatever you have handy that you like the looks of. You can gather or write a favorite quote or affirmation.

2. Next, spend some time in quiet reflection.

What does your heart desire? In this step, start with a few minutes to yourself. Find a comfortable spot where you will not be interrupted and take a few deep breaths and relax. Think about what you want your Vision Map to symbolize.

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3. Play music, light a candle, or bring a vase full of flowers to your work space to mark it as special.  

It would be good if you didn’t answer the phone and carved out this time just for yourself. You can use the Vision Map as a way to visualize your future career, your deepest desire for adventure, or an overall vision of what you want your life to be. I once did a Vision Map of what I wanted my house to look like. (That was so much fun!)

4. Next, start cutting.

You’ve set your intention of what you want your Vision Map to represent, now start looking for pictures, colors, photos, symbols, that match your intentions. Let yourself go for a few minutes — 15-20 minutes — and cut away. You can also write an affirmation or two to place on your Vision Map. Pick something that inspires you. Use a favorite dicho like “Querer es poder,” or “Real women have curves!” or a famous quote from one of your heroes. I like, “You can have it all!”

5. Arrange and group.

The next step is to arrange the images, colors, symbols, and affirmations on the poster board or whatever backing you are using. See how you like it. You can move the pieces around until it feels right. Once you are happy with the position of your images, start gluing. Stop anytime and take a breather. If there are blank spots on your Vision Map, it’s okay. Leave it and see how it feels to you over the next few days or weeks. Later on, you might find other images or words that you will want to add.

6. Now take a good look at your handiwork.

Put up your Vision Map in a prominent place where you can look at it often. You can add other images, colors, quotes and/or affirmations over time. Or you can create new ones.

Just remember, Vision Maps are there to make you feel hopeful about the future.

7. Some people have asked about sharing your Vision Map and I say this:

If you have a trusted comadre that is on your team and is your tried and true kindred spirit, I say yes. It is so much fun to share Vision Maps with a kindred spirit! But, if you think that it will be met with the slightest bit of skepticism, or criticism, I say no. Protect yourself and your dreams and share only with people who care about you and don’t criticize you. This needs to be totally safe for you. Think of it as your soul shining through, a diary entry, or a prayer.  

I have done Vision Maps with a group of professional women in a seminar where we mapped out our dreams and aspirations for our careers. We took turns sharing it in a group, and it was super fun and affirming. We did it once with our little family just to talk about what was on our minds and what we hoped was in store for us in our future.  That felt sweet and cozy and we even shed a tear or two. (We are lloronas.) My master vision map, the Mother of all Vision Maps, is tacked right in front of my desk where I can see it every day. (De Las Mías is on there!)

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I hope that using a Vision Map turns out to be a fun and magical tool that you and your comadres, and daughters, sisters and friends will enjoy. I hope that it works for you like it has  worked for me — to see possibilities! May it transport you to that special place of contemplation where you can ponder what could be next and good for your life.

Not to sound too much like our beloved comadre, La Oprah, but one of the things I know for sure is that believing you can do something matters. It prepares you for what comes next. Belief is an essential part of making your dreams come true, and I want your dreams to come true!

Try it and let us know how it goes!

¡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.

¡Hola, Guapa!, English, Healthy Body

Prediabetes and Latinas: It’s Better to Know

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Prediabetes and Latinas: It’s Better to Know

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

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

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

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

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

Prediabetes Cheat Sheet

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

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

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

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

Preventing Type 2 Diabetes

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

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

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

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

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

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

Here are some things to cut back on:

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

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

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

Remember this:

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

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

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

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

¡Unidas for a Healthy Life!

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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 Comadres

¿Could You Have Prediabetes?

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

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

 

Answer these questions…

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

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

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

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

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

You can prevent or delay diabetes.

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

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

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

There’s Hope!

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

So, here’s my story…

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

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

I said, “The bad news.”

“The bad news is that you have prediabetes.”

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

“What’s the good news?”  I asked.

“You have prediabetes.”

“Say, what?”

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

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

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

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

“Do you have a bike?”

Oh yeah, my bike! My old childhood friend! 

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

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

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

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

The truth stung, but I paid attention.

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

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

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

 

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

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

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

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

 

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

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

Are you ready?

¡Acompáñanos!

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

¡Salsa First!

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Salsa Con Todo

There is an old saying that my Tía Paqui, one of my madrinas, used to say when she cooked up a good salsa: “¡Más vale la salsa que los chicharrones!” (The salsa is worth more than the chicharrones.)

Dichos are wonderful little bits of wisdom and at De Las Mías, we love our dichos. They are mini-lessons passed on by our abuelitas, moms and madrinas. You can find thousands of dichos in the Spanish language. 

The dicho, “Más vale la salsa que los chicharrones” aligns with the De Las Mías way of thinking.It means that salsa is highly valued in our kitchen culture. And in the case of chicharrones, we definitely want the salsa to be the star of the show and the chicharrón to be the supporting actor. The chicharrón is not your friend, comadre. And as my Tío Beto used to say, “Los chicharrones son muy traicioneros.” In English, this translates to “chicharrones are traitors,” (backstabbers!) They can basically kill you.

Some of us, like my sister, loves, loves, loves chicharrones. But chicharrones are firmly in the “poquitos por que son benditos,” category. You can still make a mean taco with a few chicharrones, though. You can. I’ve done it. I am speaking from experience. But let the salsa lead and postpone the heart attack.

(I’m only half kidding.)

High fat foods are killing us, comadres, and we need to dial it back. Fat makes food taste good, but salsa makes it taste GREAT! So when you’re cutting back on fat, a good way to not sacrifice flavor, not to mention, your way of life, is to liven it up with salsa!

Salsa is in our blood. Our indigenous grandmothers have been making salsas since before the Spaniards landed. 

A Mini-History of Salsa

Mexican salsas originated with the Aztecs. And apparently, the Incas and Mayans were no slackers when it came to to making these tasty  concoctions. (Ají, any one?) The base of a good salsa is, el chilito! You cannot have a good salsa without chiles, but the next most common ingredient is el tomate — the tomato. Both of these ingredients are native to the Americas. Salsa, of course, has evolved. For example, I am not sure when the onion showed up. But as the salsa evolved, many other healthy ingredients were added such as cilantro, parsley, epazote and other spices, and lest we forget, the heroic avocado! Today, there are hundreds of different kinds of salsas. We love fruit salsas, like mango, peach and jicama salsa.

Salsas can be raw or cooked. My own favorites are raw salsas, like Pico de Gallo with jalapeños or one good Hatch green chile, or even the humble Anaheim! But one thing is for sure, and that is that salsas are healthy foods that you can eat in great abundance and feel good about it. Get your veggies here, Comadres!

Salsa adds spice to life – le da sabor a la vida.  Even a simple bottle of Cholula will brighten up your taco.  And did you know that Louisiana Red Devil Sauce, la salsa del diablito, originated in New Orleans? Who knew? Here is a great article that you might find entertaining.

We love concocting recipes with native ingredients such as nopalitos, tomatoes, and chiles.  Here’s a list of native foods from the Americas,these ten things that have always been here:

Finally, did you know that cranberries are native to the Americas? Cranberry salsa, anyone? Are you ready for this? Easy cranberry salsa that you could become famous for, with only 5 raw ingredients: Fresh or frozen cranberries, an orange, a fresh jalapeño, a little bunch of cilantro, and yeah, a cup of sugar. But it’s okay, in moderation, remember? And for Thanksgiving! To go with your native guajolote? (Blend it up in a food processor and you are done.)

So pile on the salsas, comadres! And have yourself some of the healthiest food you can eat, while expressing your fabulous cultura. ¿Who says Mexican food is not healthy? ¡We don’t!

Here is a list of the salsas that you can find in La Cocina — De Las Mías:

Roasted Chile Salsa

Pepino and Radish Salsa

Pico de Gallo

Salsa de Nopalitos

Grilled Pineapple Salsa

Ana’s Chipotle Salsa

Try them with tacos, burritos, scrambled eggs, tortas, tostadas, soups, and stews.  (I take a store-bought bottle of Cholula to the movies for my popcorn! Yeah, I do.)

Don’t see your favorite salsa here? Send us the recipe and we’ll send you a little something in return.  

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De Las Mias app is ready for download.  Look for it at the Apple and Google Play Store. Follow us on Facebook and Instagram @delasmiaslife.

 

¡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, Sabrosa!, English, Healthy Mexican Food

The Diversity of our Comida

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We are so lucky to be Mexican! Hey, how often have you heard that lately? Well, it’s time to say it out loud, comadres!

Mexico is a fantastic country and the American Southwest, which at one time was part of Mexico, is a fantastic region. We are connected by land, our love of language, our love of familia, and our love of food. We are kindred spirits. In many instances, we did not cross the border. The border crossed us. So here we all are in this extraordinary land at an extraordinary time. This land mass that we occupy, Mexico and the North American Southwest, holds our roots and represents centuries of customs, languages and flavors. We come together to form a wonderful amalgamation.

Amalgamation is what happens when two or more cultures blend together to create a new one – in Spanish it is called Mestizaje. That’s what happened to us, our customs, our food and our way of life. ¡Que viva el Mestizaje!

It started when our Spanish ancestors landed in Vera Cruz, painful as it was for our indigenous brothers and sisters. It was a brutal birth, but the results were complex, rich, beautiful and diverse. Our food grew out of that mestizaje and now we have one of the most varied and delicious foods in the world.

From our Spanish ancestors we got wheat, cows, pigs, chicken, horses and sugar. From our indigenous ancestors we got corn, potatoes, tomatoes, chiles, and chocolate!

Say those words out loud and let your imagination and your taste buds explode!

If it hadn’t been for the Spaniards, we would not have our beloved flour tortillas. And where would be without the corn of our indigenous grandmothers? Picture a day without tacos, burritos, enchiladas, pozole, menudo, and tostadas, and picture a sad, sad day! Imagine New Mexico without the red, the green and the Christmas!

And don’t even get me started on where I personally would be without chocolate.

Every region of Mexico and the North American Southwest has its knockout specialty dishes and as De Las Mías grows, we want to proudly feature all of them and teach you how to enhance those dishes to make them healthier.

 

Here is a small run-down of our favorite Mexican and Southwestern foods and signature dishes.

  • Arizona: Machaca
  • California: Fish Tacos
  • New Mexico: Green Chile Stew
  • Texas: Fajitas
  • Oaxaca: Mole Negro
  • Puebla: Pipian
  • Sinaloa: Chilorio
  • Tijuana: Caesar Salad
  • Jalisco: Birria
  • Sonora: Caldo de Queso

 

Some of them you will find in De Las Mías and some of them you will have to dig around on your own.  Talk to your mothers, abuelas, madrinas and comadres. Hear their stories. Start collecting family recipes and pass them on. Pass them on to us and we’ll have our expert chef and nutritionist hack them for you and teach you how to make lighter versions that don’t compromise flavor. And when we can’t hack them and make them healthier, we won’t recommend that you give them up. If we can’t make it lighter, you will simply hear us say, ¡Go easy on the portion size, comadre!  

Enjoy our “Poquito de todo,” philosophy.

Enjoy the fruits of our amazing Mestizaje! Be a proud Latina enjoying the riches that our multicultural cornucopia has to offer – and ¡Buen Provecho!

As Evie Righter, author of the lovely little book, The Best of Mexico so aptly puts it, “Every cuisine in the world is rooted in history. And while volumes have been written about Mexico’s past, it is only recently that the cuisine of this dramatic, vibrant country has been chronicled for its extraordinary complexity and diversity and it is marvelous melding of different cultures and distinct regions. It is spirited; it is strong; it is from the ground up. Its beginnings are ancient.”

I love this paragraph and I see how it also applies to that same cultural legacy we benefit from in the American Southwest. At De Las Mías we will always strive to highlight the diversity of our food and strength of our cultural heritage. The changes we make in our test kitchen with the help of our chef Lori and our nutritionist Malena, will never compromise flavor and always strive to enhance your ¡Salud!

Here are some great resources we want to share with you to start exploring the glorious and exquisite foods of Mexico and the Southwest. Here are some of the books I keep on my shelf and 2 websites I am particularly fond of:

 

Books

Diane Kennedy’s – The Essential Cuisines of Mexico

A tattered copy of my mom’s — La Cocina de Doña Adela by Adela Romo de Escamilla

 

Websites

De Las Mías

Comida Mexicana

 

Other Books on my Shelf:

Susanna Palazuelos’ and Marilyn Tausend’s Mexico the Beautiful Cookbook

Evie Righter’s The Best of Mexico

Marilyn Tausend’s and Miguel Ravago’s Cocina de La Familia

Fabiola Cabeza de Vaca Gilbert’s The Good Life: New Mexico Traditions and Food

Jane Milton’s Mexican: Healthy Ways with a Favorite Cuisine

 

 

¡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!, ¡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, Sabrosa!, Edición No. 3: Stay On Track, English

What is Portion Control: Part 2

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en tus manos Becoming aware of serving sizes and how they impact your healthy eating goals is a key step toward healthy living. We’ve said it before and we’ll say it again, De Las Mías is not about diets or deprivation. We don’t want you to stop eating anything that you love to eat. Even a sweet treat is okay in moderation. The other day I was talking to a doctor, a specialist in diabetes, and we were discussing the traditional New Mexican diet. She said, “Face it—there is no way of making a healthy bizcochito,” and she is right. Traditional bizcochitos are made with flour, sugar and lard. Period. So, what to do? Are you really going to try to give up these tasty little morsels? I don’t think so. The next-best thing is to eat a smaller amount. Enjoy it, savor it and don’t overdo it. So, if you’re used to dunking four bizcochitos into that hot chocolate on a cold winter’s eve, now you cut it by half. Dunk two and enjoy! Giving up your favorite foods is just going to make you feel deprived, and we don’t want you to feel deprived. We want you to feel nourished and happy. Treating yourself once in a while is not going to hurt you; it might even make you happy. That’s why one of our favorite traditional dichos is “Una vez al año, no hace daño”—”Once a year doesn’t hurt.”   We believe that, with small tweaks, a traditional recipe can be turned into a healthier recipe without sacrificing flavor. See what we have done with traditional green chile: we use olive oil instead of lard. Try our low-fat pozole recipe and taste a bit of heaven. And go ahead and make the enchiladas, but instead of frying them before rolling them, make them flat and use a little less cheese. The De Las Mías recipes are chock-full of traditional foods made healthier, but even the best chef can’t get the fat out of the bizcochito. At those special times, just eat “un poquito,” a little less of it, and you’ll be fine. And by the way, don’t begrudge yourself after you eat a special treat like that. Once you decide to indulge in the deliciousness of a homemade bizcochito, don’t ruin it by beating yourself up. Own it and go on to healthier options at your next meal. Remember, you always have a chance to have a healthier meal. Here are five ways to cut down on serving sizes:

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

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