The Amazing Benefits of Fruits

With the coming of the summer and the warmer weather, comes the bounty of fruits. This is the season of the most delicious tasting fruit in Latin America. Fruits are largely available everywhere, and can be seen on corner street stands, supermarkets and farmers' markets.

This is lucky for us, because fruits are nutritional powerhouses! Fruits are complex carbohydrates that supply the body with vitamins, minerals, and fiber, and they are unique in that they barely require any work to be digested. Since fruits are composed of mostly water, they also hydrate the body and aid in cleansing, detoxifying and eliminating. Eating five fruits and vegetables a day can reduce the risk of stroke and other cardiovascular diseases, the possibility of developing type 2 diabetes, certain cancers, coronary heart disease, kidney stones and osteoporosis. Fruits are so delicious and have such amazing health benefits that I wonder why everyone doesn't eat more fruit!

During the summer there are many wonderful fresh fruits that are in season: Blueberries, Strawberries, Raspberries, Cherries, Melons, Nectarines, Peaches, Plums, Red Grapes, Papaya, Pineapple, Mango, Avocado, Maracuya (Passion Fruit), Kiwi, Watermelon, Guanabana and Guava are among the fresh fruits available. In Latin America fresh fruit is sold in fruit cups, as freshly squeezed and pulped fruit juices, and is often available at stands on every corner. Fruit is also served as a dessert in most homes and in restaurants.

Here are some other tips for adding fruits into a healthy Latino diet:

1. Toss fruit into oatmeal, cereal, or yogurt for breakfast
2. Whip fruit up in a blender and make a delicious smoothie
3. Add fruit such as red grapes, mangos, oranges or dried cranberries to salads
4. Create a fruit (pineapple, kiwi or papaya) salsa to serve on top of grilled fish, chicken, beef or pork
5. And as always, munch on any kind of fruit as a snack.

Summer certainly means fruit, and since fruit is everywhere, it is very easy to find more ways to eat more delicious and healthy fruits. Be good to yourself, and enjoy more fruit this summer!

Whole Grains

Recently, the media has been abuzz about whole grains. You may have heard advertisements on the radio or television for products “Made with whole grains!” or “Supplies (a certain amount) of whole grains per serving!”. Manufacturers catching on to the whole grains concept is a great matter. Consumption of whole grains is linked to reducing the risk of heart disease, stroke and type 2 diabetes. They also aid in weight loss because they have a high satiety factor, meaning they make you feel fuller for a longer period of time. Although whole grains are becoming more visible and available to the general public, this doesn’t mean that everyone is getting their needed amount.

Right now, the USDA recommends adults eat 6-11 grain servings daily. Even though ideally all of these servings would be whole grains, we know it may not be possible. The Dietary Guidelines for Americans recommend that you make at least half of your grains whole. This means that if you are going to have 6 grain servings a day, make at least three of them whole grains.

At this point, you may already be working whole grains into your diet. This is great! On the other hand, you may want to start but aren’t sure where to begin. Well, a good first step is learning about what they are and how to look for them on a food label.

What is a whole grain?
A whole grain is the seed of a plant and is made up of three parts: bran, germ and endosperm. The bran is the outer skin of the seed and is it’s protective layer. It contains antioxidants, fiber and B vitamins. The germ is the embryo of the seed, the portion that sprouts into a new plant if fertilized. It contains protein, B vitamins and healthy fat. The endosperm is the primary food source for the germ. It provides energy to the new plant and contains carbohydrates and protein.

When a food label states “Made with whole grains”, what does that mean?
When a label states this claim, it means that the food item contains the components of the grains as they were grown in their natural state; nothing was removed, they were not refined. Even though the grains may have been rolled, cracked, ground or crushed in processing, this statement means that they still contain all of the nutritional benefits you would find if you were eating the grains directly and not part of another product. You may not be able to tell if there is a lot or a little whole grain content, but at least you know some amount of whole grain goodness is in there.

How do I know if a product contains whole grains?
Many products will list the amount of whole grains per serving on the labels. If not, you can look at the ingredients. You know that the item is made with whole grains when you see these words used: whole grain (name of grain), whole wheat, stoneground whole, brown rice, oats, oatmeal, wheat berries. The Whole Grains Council created an official stamp that can help you find whole grain products easily.

How much is a serving?
The serving size varies and depends on the type of product you are eating. For serving sizes, go here.

As you can see, it isn’t too difficult to include whole grains into your diet. There are many options available to you and the number of whole grain products available on the store shelves increases weekly. There’s no reason not to try something new - it’s a great way to add health and variety to your plate!

FIber-full

Fiber. It is something we hear about, we know it’s important, we see it on labels and in advertising. What is it? How does it affect your body? Fiber plays a major role in your gastrointestinal (GI) health. The GI constitutes a large part of your body; it starts with your mouth and ends with your colon! This means it includes your esophagus, stomach, pancreas, intestines and liver. When you eat a diet rich in whole grains, vegetables and fruits you usually get all the fiber you need. This means that you are lowering your risk of diabetes, heart disease, diverticulitis and constipation. There are two main types of fiber: soluble and insoluble.

Soluble fiber can partially dissolve in water. This is the type of fiber that can help prevent cardiovascular disease by binding with fatty acids in the blood and as a result reduces total cholesterol in the blood. It also helps to regulate blood sugars by prolonging the time it takes to digest foods. Good sources of soluble fiber include:
• Oats/Oat bran
• Dried beans and peas
• Nuts
• Barley
• Flax seed
• Fruits such as oranges, berries and apples
• Vegetables such as carrots

Insoluble fiber is fiber that is not broken down and absorbed into the GI tract. Its function is to increase bulk and regulate movement through the intestines. Without enough insoluble fiber in your diet, you can experience constipation and be at risk for developing diverticulitis, a condition associated with cramps and bloating. Good sources of insoluble fiber are:
• Vegetables such as green beans and dark green leafy vegetables
• Fruit skins and root vegetable skins
• Whole-wheat products
• Corn bran
• Seeds & Nuts

The current recommendation for fiber intake is 25 grams per day. When reading a nutrition label, aim for at least 2.5 grams per serving. This amount means the food item is a "good source" of fiber. If the item has 5 or more grams of fiber per serving, it is considered to be an "excellent source". When making food choices, do not worry about which type of fiber you are getting. If you eat at least 5 servings of fruits and vegetables and at least 6 servings of grains (3 of which are whole grains) daily, you will meet the daily requirement.

Strong Bones

Exercise is an important part of maintaining a healthy lifestyle. Not only does it help you maintain your weight, it increases your energy level, helps to reduce stress and can help you sleep better. You probably know it is an excellent way to keep muscles healthy, but did you know that it is also great for your bones? After the age of 30, we can begin to lose bone mass. Over time this can lead to osteoporosis, or low bone mass leading to fragile bones that are at an increased risk of fractures. Osteoporosis can be prevented by consuming calcium-rich foods and by partaking in weight-bearing exercises.

Weight-bearing exercise is anything that requires your body to move opposite gravity. Some examples of weight-bearing exercises are walking, jogging, climbing the stairs, picking up groceries or children and dancing. Swimming and bicycling are not considered to be weight-bearing. You probably partake in several of these activities already! Other options for bone and muscle health include weight training and strength training. Many people think that a gym membership is needed in order to effectively strength train. That’s not so! There are many ways you can get the benefits of a great workout without leaving your home:

*Use a can of beans in each hand as a one-pound weight. When you are ready, fill small water or milk bottles with sand or kitty litter and increase the amount as you get stronger.

*Place your hands on the back of a chair to balance while doing squats.

*Sit-ups, push-ups, mopping, jumping jacks, vacuuming and pull-ups are all weight-bearing exercises.

*When picking items up of the floor, squat down instead of bending over. Make sure your knees don’t go forward over your toes and stop where you feel comfortable.

*When bringing the groceries into the house, put one bag in each hand and do arm curls until you reach the kitchen.

*When watching TV, lie on the floor and do leg raises during commercial breaks.

*Play tag, climb a tree, play soccer or play Follow the Leader with your children. Make sure to include plenty of jumping!

Experts recommend at least two 20-minute sessions each week to reap the benefits of strength training. You can even break these into four 10-minute sessions if time is tight. Women who do strength training exercises do not build bulky muscles, as some people may think. Instead, this type of exercise gives us lean, toned muscles we can be proud of.

For an in-depth look at strength-training and physical activity in general, visit the Centers for Disease Control and Prevention’s site on Physical Activity.

Nut Oils

Although I have become accustomed to using olive oil and canola oil in my cooking, I do enjoy changing the flavors with something as simple as changing an oil type. Nut oils are a simple way to make a tried and true recipe stand out as something entirely different. Not only are they delicious, they are packed with nutrition.

Changing the types of oils you cook with provides you with an array of healthy fats (polyunsaturated and monounsaturated fats). Most experts agree that the combination of these two fat types is beneficial and can help guard against cancer and heart disease. As Latinos, we get these fats from foods we eat on a regular basis; pecans, avocados and corn oil to name a few. Since we use oil in many methods of cooking and baking, why not try a new twist on an old favorite by substituting your regular stand-by with one of these oils?

Almond Oil
A very delicate oil, this is ideal for marinades or dressings, or for dishes that aren’t cooked. The flavor makes this a perfect choice for finishing off dishes: drizzle it over cooked rice, toss it with steamed green beans or even brush it onto grilled fish right before serving. And why not add some chopped almonds for crunch?

Peanut Oil
With one of the highest smoke points, peanut oil is a top choice for stir-fries and frying foods. It has its cold side too; it adds depth and flavor to marinades and dipping sauces. Also high in vitamin E, an antioxidant, this oil can help protect your cells from damage, too.

Macadamia Nut Oil
Also with a high smoke point, cooks like to use this mild, nutty oil for pan frying items like potatoes or fish. Produced in Hawaii, macadamia nut oil is an excellent option to add to a tropically-inspired dish. Try it in a grilled fruit salad or over roasted quinoa.

Hazelnut Oil
The intense flavor of hazelnut oil inspires most people to combine it with another, lighter oil such as canola or soybean. Try it instead of butter in mashed vegetables or drizzle a small amount on a frittata. If you like to bake, substituting half of the oil in recipes such as carrot cake or banana bread with hazelnut oil will give them a rich, nutty flavor.

Walnut Oil
The aroma of walnut oil makes it an excellent addition to breads, cookies or pancakes. A little goes a long way! You would only need to substitute ¼ of the oil in your recipe to get the flavor impact. The nut with the highest amount of Omega-3 fats, walnut oil matches well in pesto or bean salads.

Nut oils can spoil easily if left out at room temperature, so it is important to buy them in small amounts and keep them refrigerated when not in use. They have a shelf life of about six months and are usually found in cans instead of clear plastic bottles to shield them from light.

One of the greatest joys to me is when an unexpected and delightful flavor passes my lips. Share that joy with your family and give one of these a try.

Sun Savvy

The days are getting longer and warmer and I am finding myself discovering more reasons to go outside. In my part of the country, this past winter was especially cold, damp and all around dreary. The warmth of the sun feels so good on my skin, its almost as if the cold grasp of winter is just melting away from me.

As much fun it is to play outside, I know that it can become very dangerous if I don’t protect my skin from the sunshine I am so thrilled to see again. I have to remember that my skin has been under wraps, literally, for the better part of six months; I can’t go barging out into the morning without a plan.

Just one day of unprotected sun exposure can cause irreversible skin cell damage and the appearance of sunburn cells, indicating DNA damage – the precursor of skin cancers and premature aging, according to the International Symposium on Aging Skin. Many of us don’t realize how quickly damage can occur. The small amounts of unprotected exposure such as walking to the mail box, taking the dog for a quick walk around the block or even driving with the windows open add up. You may have heard that it is important to wear a moisturizing SPF 15 sunscreen on a regular basis to protect yourself from UVA and UVB Rays. But what does all of that mean?

UVA and UVB are both types of rays the sun emits. Although both can be damaging to your skin, the UVA rays are the ones that can penetrate deep into the layers of skin, causing damage. You should look for sunscreen with “broad spectrum” on the label. This indicates that the active ingredients in the product will help protect you from both UVA and UVB rays.

There are other simple things you can do to help protect yourself and your family from skin damage:

• Apply sunscreen 30 minutes before going into the sun
• Don’t forget to cover it all! Lips, ears, neck, around the eyes, underside of chin, scalp and hands can all be missed
• Carry a travel-size sunscreen with you
• Cover up! Wear a hat with a large brim, sunglasses or a long sleeve cover up
• Take a break – sit in the shade for a bit every two hours and reapply your sunscreen
• Drink plenty of water to stay hydrated

Now, with the right sunscreen, I can’t wait to get to the beach with my book!

Celebre a Su Madre

As Mother’s Day draws near, it makes me think of my mother and how, when you think about Madres Latinas, every day is really Mother’s Day! It got me thinking about all the special moments I have shared with my mom, and wondering how it differs in the Americas!

Did you know Mother’s Day (celebrated on the second Sunday in May) has been a national holiday since 1914 in the United States?. This year Mother’s Day falls on May 10th and brings all of the rituals that come along with it.

As the population in the US is varied, so are the traditions of this very special day. Many people celebrate by giving the mothers in their lives presents such as flowers, candy or jewelry, while other people provide non-tangible things such as rest, favors, remembrances, or the simple act of cooking for them.

Many Latino countries also celebrate Mother’s Day. Most traditions include attention and honor towards the mothers in the family, but some countries have their own special practices.

• In Mexico sons and daughters make themselves present in the home on the eve of Mother’s Day. A special mass is organized in the churches and mothers are fed tamales and atole (a cornstarch-based hot drink, sometimes with chocolate) first thing Mother’s Day morning.
• In Nicaragua the day is considered to be the most festive holiday of the year; streets and marketplaces are filled with music, people don their best clothing to visit their mothers and bring them gifts.
• Guatemalans and Panamanians are off of work for the day.
• Bolivians not only celebrate the mothers in their own families, but they send congratulations and sometimes even gifts to all mothers they know.

Not all Mother’s Day holidays are celebrated on the same day. Here is a quick reference to see when it falls across Latin America.

Location Date Observed

May 10: Mexico
May 11: Puerto Rico
May 15: Paraguay
May 27: Bolivia
May 30: Nicaragua
August 15: Costa Rica
December 8: Panama
Third Sunday in October: Argentina
Last Sunday in May: Dominican Republic
Second Sunday in May: Peru, Uruguay, Venezuela, Ecuador,
Suriname, Honduras, Belize, Chile,
Colombia, Cuba, Brazil

No matter what your plan is this Sunday, I am sure it will involve a genuine dose of appreciation for the mothers in your life. Take a walk together to enjoy the Spring weather, sample a new recipe, or take in a show.

Most importantly, take time to be together, In the end, that’s what matters most.