Sarita's Kitchen

(Part Dos!) LNC in Your Community: Norwood Elementary School

2010-05-17T10:13:00.006-04:00

Last week, Sarita and the Latino Nutrition Coalition wrote about Norwood Elementary School in South LA, California, and the great physical education program they provide for their 700 students. Now we have pictures of the kids and their beautiful, healthy faces to prove how well the program is working! Check out the cuteness as the boys and girls run, jump and exercise their way into a brighter and healthier future.

- Sarita

The LNC in Your Community: Norwood Elementary School in South LA, California

2010-05-12T13:46:00.010-04:00

So how did Norwood Elementary School, located in a low-income, predominately Latino neighborhood, raise the passing percentage of its 700 students who took the Fitnessgram test from 36 percent in 2006-2007 to 60 percent in 2008-2009?

The answer lies within two individuals: Adriana Valenzual (HEAC School Sector Lead and Physical Education Advisor for Los Angeles Unified School District) and Zeph Lee, a physical education teacher at the school. It started with Valenzual’s strong belief that teaching kids how to be successful in fun activities will provide them with skills that they can use the rest of their lives. After receiving a grant from the California Endowment, she and the school asked Lee to help them make her dream a reality.

"We have quality before-school and after-school programs carefully coordinated by the physical education teacher and the after-school organization, A World Fit for Kids," says Valenzuela. "All programs work together as part of a larger school district policy on health and wellness, creating a seamless approach to instruction and consistent messaging."

The Fitnessgram test is the core of Norwood’s effective physical education strategy, and uses games and other activities incorporating “mental strategies” to keep students engaged in what they’re doing. Students are encouraged to keep journals to track their progress, which includes recording their heart rate every day (at rest, while exercising, and post-activity). The kids are driven to stay focused with an award system based on individual improvement. "It is amazing what a bulletin board and certificates do for a student to improve," said Valenzual.

Besides Mr. Lee’s positive high-energy and the student’s dedication, three things have been key to the survival and success of Norwood's physical education program: mandatory ongoing participation by all teachers, support from administrators, and high rates of voluntary participation by parents.

The Latino Nutrition Coalition applauds Ms. Valenzual, Mr. Lee and anyone who has ever dedicated themselves to improving the health and wellness of a student.

- Sarita

Sarita's Shakedown: Nelly Furtado, "Manos Al Aire"

2010-05-07T16:47:00.001-04:00

Every Friday, the Latino Nutrition Coalition and Sarita celebrate the upcoming weekend by featuring a song on Sarita's Shakedown that makes you want to get up and dance! Sometimes they're voted on by our Twitter followers, and sometimes they're our personal favorites. Plus, dancing around your living room for 30 minutes can burn up to 300 calories!

This week's pick: Nelly Furtado, "Manos Al Aire"

Have a good weekend everyone!

- Sarita

The Latino Nutrition Coalition Celebrates Cinco de Mayo with Sopes!

2010-05-06T14:19:00.007-04:00

It's no secret that the Oldways and Latino Nutrition Coalition staff members never waste an opportunity to celebrate holidays, especially when there's a chance to eat, drink and be merry together! That's why we all decided to celebrate Cinco de Mayo yesterday by making Sopes, with each of us individually contributing different fillings (ranging from Salsa Verde to quinoa and beyond). Check out the pictures from our little fiesta, and then grab the recipe down below so you can celebrate too! It's never too late to eat good food with good people.

Oven-Bakes Sopes (via Vegetarian Times)

Makes 24 sopes

1/4 cup Parmesan cheese, optional
3 cups masa harina
1 1/2 tsp. baking powder
1 tsp. salt
1 large egg, lightly beaten
3 Tbs. vegetable oil or olive oil
1 cup grated Monterey Jack cheese

Directions

Preheat oven to 350°F. Line 2 baking sheets with parchment paper.
Whisk together masa harina, Parmesan cheese, if using, baking powder, and salt in bowl. Stir in 2 1/2 cups hot water until mixture forms soft dough. Let stand 5 minutes. Stir egg, then oil, into dough.
Roll 1/4 cup dough into ball. Press into 3-inch disk on prepared baking sheet, pinching together any cracked edges. Press indentation in center of disk using small drinking glass, then shape 1/2-inch edge around indentation with your fingers. Repeat with remaining dough.
Bake 10 minutes, or until sopes begin to look dry. Sprinkle each indentation with 2 tsp. grated Monterey Jack cheese. Return to oven, and bake 5 minutes more, or until cheese has melted. Top with Zucchini-Corn Filling or Pico de Gallo.

- Sarita

Sarita's Shakedown: Chino Y Nacho, Mi Niña Bonita

2010-04-30T17:23:00.002-04:00

Every Friday, the Latino Nutrition Coalition and Sarita celebrate the upcoming weekend by featuring a song on Sarita's Shakedown that makes you want to get up and dance! Sometimes they're voted on by our Twitter followers, and sometimes they're our personal favorites. Plus, dancing around your living room for 30 minutes can burn up to 300 calories!

This week's pick: Chino Y Nacho, "Mi Niña Bonita"

Happy weekend!

- Sarita

The LNC in Your Community: Watsonville High School in Santa Cruz, California

2010-04-28T13:23:00.006-04:00

When given the choice, kids typically reach for junk food – at least that is what has been found to be the case many high schools across the country. Watsonville High School in Santa Cruz county was no different. Like many California high schools, Watsonville High School has an open-campus policy that allows students to purchase and eat food off-campus during the lunch period. Such policies increase exposure to opportunities for unhealthy food choices contributing to obesity and other chronic diseases, as youth stream daily into nearby convenience stores and fast food restaurants.

According to Public Health Advocacy Data, 36 percent of Watsonville's 5th, 7th, and 9th graders were overweight or obese, compared to 24 percent of Santa Cruz's 5th, 7th, and 9th graders.

Motivated to take action, a group of concerned students formed Jóvenes SANOS, whose goal is to raise awareness about childhood obesity and to implement policies that promote healthy nutrition and physical activity in the city of Watsonville. The youth advocacy program Jóvenes SANOS is part of a larger program called Go for Health!, a county-wide collaborative project of United Way of Santa Cruz County involving 150 agencies committed to addressing childhood obesity.

"Watsonville is 75% Latino and low-income," notes Angela Rocchio, a community organizer and youth program coordinator for Go for Health, "and the students recognized that the community depends on fast food and convenience stores, which can look like a good deal when you don't have much money. So educating fellow students and local business owners became a centerpiece of their efforts working with local markets."

So far, five markets in neighborhoods surrounding the high school have signed on to the Watsonville Healthy Markets Pilot Program: El Primo Produce, Frúteria Quetzal, Santa Rosa Market, La Colmena, and Pajaro Food Center. A concise one-page contract spells out the parties' agreements. Among other things, market owners agree to increase the opportunity for the Watsonville community to buy nutritious foods (including fresh fruits and vegetables); to display advertisements promoting healthier foods, and fewer advertisements for beer, cigarettes, and junk food; to provide healthy foods at child's eye level around cash registers; and to be contacted by students for monthly updates. For their part, students agree to provide training to market owners and their staff, and nutrition posters for display in the store; and to actively promote the store among family and friends and as part of the group's ongoing publicity efforts.

Meanwhile the program's benefits go beyond improvements in community health and nutrition. Participation in the group enhances individual students' leadership and public speaking skills, and also adds value as an extracurricular activity on college applications. Above all, says, Rocchio, "Students learn that they have a voice and the power to make change."

For more information, contact Angela Rocchio at arocchio@unitedwaysc.org.

- Sarita

Sarita's Shakedown: Voz Veis, "Te Brindo"

2010-04-23T16:48:00.002-04:00

Every Friday, the Latino Nutrition Coalition and Sarita celebrate the upcoming weekend by featuring a song on Sarita's Shakedown that makes you want to get up and dance! Sometimes they're voted on by our Twitter followers, and sometimes they're our personal favorites. Plus, dancing around your living room for 30 minutes can burn up to 300 calories!

This week's pick was chosen by Paul!

Voz Veis - Te Brindo

Happy weekend!

- Sarita

The LNC in Your Community: Somos Mayfair in San Jose, California

2010-04-21T17:39:00.010-04:00

Have you heard about Somos Mayfair? They are an inspiring example of how neighborhood and regional leaders can work together to create a stronger community that reflects the values and celebrates the strengths of its residents. (Be sure to watch the video below, Sowing Our Future.)

Mayfair, a section of East San Jose, first attracted immigrants from Mexico in the 1920’s. But by the 1960’s it had earned the nickname, Sal Si Puedes (Get Out if You Can), referring to both the literal problem of getting stuck in the mud when the nearby creek overflowed, and to the widespread urban poverty and lack of opportunity for residents.

In 1996, the William and Flora Hewlett Foundation chose to help Mayfair, in part, because it had three vital strengths: deeply-rooted families; a history of activism in helping workers deal with difficult conditions in the fields and packing plants; and the strong influence of Our Lady of Guadalupe parish. Somos Mayfair started out with a long-range plan, an understanding of the importance of evaluating data and using feedback from the neighborhood, and building a coalition of support with a broad spectrum of non-profit social and human service agencies.

Efforts to date have included improving sidewalks, replacing graffiti with murals, refurbishing the community garden, offering adult literacy and GED classes, and launching neighborhood school readiness initiatives for children.

On May 8, the 5^th annual Mother’s Day Celebration, Dia de las Madres en Mayo, features a community-wide celebration to honor Mayfair mothers, with traditional foods, the ritual of roses, an original play written and acted by neighborhood mothers – all recognizing the strength, power, and leadership of women. Participants are asked to bring their own plates and utensils to make this a green event.

There is much to learn in the work Somos Mayfair has accomplished. “The story we tell is also the story of countless other “Mayfairs” that exist throughout California and across the nation: communities of hard-working, immigrant, working-poor families who struggle to survive, yet maintain inexplicable hope and determination” said Jaime Alvarado, Executive Director of the Mayfair Improvement Initiative.

- Sarita

Sarita's Shakedown: Shakira, "Ciega, Sordomuda"

2010-04-16T16:38:00.002-04:00

Every Friday, the Latino Nutrition Coalition and Sarita celebrate the upcoming weekend by featuring a song on Sarita's Shakedown that makes you want to get up and dance! Sometimes they're voted on by our Twitter followers, and sometimes they're our personal favorites. Plus, dancing around your living room for 30 minutes can burn up to 300 calories!

This week's Shakedown was chosen by yours truly - Sarita!

Shakira - Ciega, Sordomuda

An oldie, but goodie. Hope there's some dancing in your future this weekend!

- Sarita

The LNC in Your Community: Goles por la Salud in Boulder, Colorado

2010-04-15T13:58:00.008-04:00

Goles por la Salud (“Goals for Health”) let’s kids play soccer. Doesn’t sound too extraordinary, does it?

However, the program isn’t just about scoring goals on the field, but also in the classroom and in kitchen of the homes of these Latino children. Way before they can even touch a soccer ball, the children and their parents participate in a class that teaches them about nutrition, exercise and diabetes prevention. The concept is simple: teach and then (soccer) practice what you preach. It’s a wonderful combination of giving the kids an opportunity to learn about how to take care of themselves, and then allowing them to demonstrate what they know.

El Centro Amistad, the Boulder-based group that created Goles por la Salud in last year, has striven to arm partipants with the knowledge and the ability to take charge of their own lives. At first, the program offered just soccer lessons, and when the children started showing up to practice unable to run for three minutes and carrying sodas, nutrition classes were instated. The counseling was informal but effective, and soon the kids could play a whole game of soccer without feeling winded and fueling up on fruit and water beforehand.

Goles por la Salud Executive Director Jorge de Santiago says, “These are small changes that they can incorporate into their daily lives that can make a big difference.”

Small or big, the difference that Goles por la Salud is making in the minds of these Latino children will stick with them for the rest of their lives, which will now hopefully be longer, healthier and happier.

- Sarita

Sarita's Shakedown: Monchy y Alexandra, "No Es Una Novela"

2010-04-09T17:50:00.003-04:00

Every Friday, the Latino Nutrition Coalition and Sarita celebrate the upcoming weekend by featuring a song on Sarita's Shakedown that makes you want to get up and dance! Sometimes they're voted on by our Twitter followers, and sometimes they're our personal favorites. Plus, dancing around your living room for 30 minutes can burn up to 300 calories!

This week's Shakedown was chosen by Paul from @MiNutrition, our resident DJ. And the winner is:

Monchy y Alexandra - No Es Una Novela

Hope everyone has a wonderful weekend!

- Sarita

The LNC in Your Community: Mercado Mayapan in El Paso, Texas

2010-04-07T12:13:00.011-04:00

Did you know April is Community Month? No matter what time of year it is, Sarita and the Latino Nutrition Coalition love to feature people who are making a change in the Latino community. This week, we’d like to shine the spotlight on Mercado Mayapan in El Paso, Texas.

In 1981, La Mujer Obrera was created to improve factory conditions for Mexican immigrant women. Almost three decades later, this group has dedicated themselves to upholding basic human rights for all Mexican women, including the right to employment with dignity and justice, and the right to full health and nutrition.

To address some of the problems facing their community, La Mujer Obrera has opened an authentic Mexican Mercado in the South Central/Chamizal neighborhood of Texas, an area with a long history of poverty and economic trouble. This mercado employs 60 women and offers fresh groceries, dry goods, and a “food court” featuring a variety of dishes from different regions of Mexico. Mercado Mayapan also holds events to promote Mexican cultural heritage through music, dance and visual arts.

La Mujer Obrera has established Mercado Mayapan with a commitment to growing it as a hub of nutrition, health, community, economy and culture, and the Latino Nutrition Coalition is proud of all that they have accomplished. Well-done!

- Sarita

Let us know about someone who’s making a difference in YOUR area. Email Erika Ross to suggest someone for next week's "LNC in Your Community" - eross@oldwayspt.org

Sarita's Shakedown: Aventura, "El Perdedor"

2010-04-02T15:52:00.004-04:00

Every Friday, the Latino Nutrition Coalition and Sarita celebrate the upcoming weekend by featuring a song on Sarita's Shakedown that makes you want to get up and dance! Sometimes they're voted on by our Twitter followers, and sometimes they're our personal favorites. Plus, dancing around your living room for 30 minutes can burn up to 300 calories!

This week's Shakedown was chosen by Paul from @MiNutrition. And the winner is:

Aventura - El Perdedor

Great choice, Paul! To everyone else, don't forget to vote next Friday, and have a wonderful weekend!

Sarita's Shakedown: Nelly Furtado ft. Alex Cuba, "Mi Plan"

2010-03-26T15:49:00.003-04:00

Every Friday, the Latino Nutrition Coalition and Sarita celebrate the upcoming weekend by featuring a song on Sarita's Shakedown that makes you want to get up and dance! Sometimes they're voted on by our Twitter followers, and sometimes they're our personal favorites. Plus, dancing around your living room for 30 minutes can burn up to 300 calories! This week on Sarita's Shakedown:

Nelly Furtado ft. Alex Cuba - Mi Plan

Happy weekend everyone!

The LNC in Your Community: Aurora, Illinois

2010-03-22T15:16:00.006-04:00

There’s some ambitious and creative people in the world, and none more so than the fabulous women of Mesa de Maria (MdM) in Aurora, Illinois. A ministry of St. John United Church of Christ, Mesa de Maria (which means Mary’s Table in Spanish) is a place for Latina women and those interested in Latin American recipes to take a 4-week cooking class where the ultimate goal is to achieve “table spirituality.” It’s here that aspiring chefs are encouraged to meet, cook, eat, sing, play and pray together.

But not only are the women of Mesa de Maria forming a foodie community that simultaneously teaches people about healthy eating and about Latino culture, but they’re doing it by using recipes exclusively from the Latino Nutrition Coalition and Mission Foods. They came up with this great idea by themselves, without any prodding from us (and you know we get a little crazy sometimes). Imagine our surprise and delight when we heard about their great program.

It’s people like the members of Mesa de Maria that are changing the world, one empanada at a time. How are YOU using the Latino Nutrition Coalition to help your community?

- Sarita

LNC Combats Diabetes, the Silent Killer

2010-02-07T13:55:00.002-05:00

Yesterday, Oprah devoted her entire show to diabetes. She and Dr. Mehmet Oz described diabetes as “the silent killer”and noted that, beyond its physically damaging effects, diabetes costs our health system more each year, for treatment, than AIDS and all cancers combined.

We salute Oprah for making Americans more aware of this widespread public health issue, which poses a serious threat to the Latino population in America. Experts predict that nearly half of Latino children born in the year 2000 are likely to develop diabetes in their lifetimes.

Here are a few statistics cited on our Latino Nutrition Coalition website:

About 10.2% of all Latino Americans have diabetes
On average, Latino Americans are 1.9 times more likely to have diabetes than non-Latino whites of similar age.
For Latinos 50 or older, about 25-30% have diabetes, either diagnosed or undiagnosed.

Type 2 Diabetes in its early stages can be treated with diet and lifestyle changes and with medications, including insulin. But complications can seriously affect quality of life.

The impact of Type 2 Diabetes on the Latino community inspired us to create the Latino Nutrition Coalition, which encourages Latinos to take positive dietary steps for lifelong health. The LNC’s bilingual website offers a wealth of resources for health professionals and for all Latinos seeking positive and practical ideas and nutritional advice.

Visit the LNC today to sign up for our weekly Sarita’s Sensations email, with recipes and suggestions for enjoying a healthy Latino lifestyle. You can also take advantage of the wealth of free resources from the LNC, such as our Latino Living Guide, 7-Day Latino Meal Plan, and our Latino Diet Pyramid.

Tamales, Pozole and Atole

2009-12-17T13:19:00.003-05:00

The Christmas Holidays are here, and with them, plenty of quality time to spend with those who matter—family and friends. Families and friends around the U.S. are building snowmen together, students are learning lovely carols to perform at school nights, and children are waiting for gifts on Christmas Eve. Food, which is a key part of Latino Culture, is of particular importance in this season as it is used as a symbol to express love and care for one another.

During this incredible Holiday season, the need to express love and care to one another becomes amplified by many joyful moments. Latino kitchens have smells of tamales, pozole, popusas, and chocolate caliente (hot chocolate), as families prepare meals together. When Latinos visit each other, after a warm hello, food and drinks are offered as a sign of care.

However one must remember that overeating can lead to weight gain, bad health outcomes, and certainly not help with one’s plans to fit in that new outfit for the upcoming wedding or quinciañera, or any other event.

Preventing yourself from overeating does not mean you have to avoid those savory tamales or that tasty arroz con leche. After all, Latino food is delicious, and the thought of giving it up seems impossible. One very good way to manage is to eat mindfully — not simply because the food is in front of you. Try to paying attention to whether you are really hungry, particularly in this festive time when food seems to be everywhere and in large quantitites!

One idea is to put less food on your plate. For example, instead of serving yourself four tamales, start with only two. And rather than automatically serving yourself seconds, wait 15 minutes and see if you are still hungry. You may realize that you are actually satisfied, and can skip seconds.

Drinks can have just as big of an impact. For example, a soda is about 140 calories, and an 8-ounce glass of juice is about 120 calories. A glass of wine and a can of beer are both about 150 calories. Enjoy these drinks if you wish, but cut back on something else. Or, limit the number of drinks you have. Another solution is to chose drinks with few or no calories – water or diet soda.

It is sometime hard not to offend hosts who welcome you into their home with the offer of lots of high calorie foods and drinks. Take some of my tips -- you do not necessarily have to reject the offer; instead ask for something different. Though this request might sound a bit unusual for the average Latino family, and it will probably end up giving your host a good laugh, it will also send a really good message that you are being mindful of what you are eating, and that you care about your health.

Submit Your Recipes Today!

2009-12-08T13:16:00.004-05:00

For most Americans, the holiday season calls for shopping lists, decorations, and best of all, traditional family recipes. Some recipes are written on tiny scraps of paper, some are tucked away in the holiday binder, and some are not written anywhere, but have been passed down by word-of-mouth over the years.

Think about how excited you get when you bake a perfect batch of your family’s favorite pasteles, alfajores or tres leches cake. Or, when you smell sweet perfection in the air as your famous casserole turns golden brown in the oven. Have you ever thought of sharing these family secrets with the rest of the world? This year, instead of savoring the delights of your famous recipe with just your family, why don’t you extend your reach and share them with the world? If you don’t think your recipe is up to par, think again! If your family eagerly awaits meal time each year, chances are, so will others.

You may be surprised at how many opportunities are out there for a creative chef (that is you by the way!). Plus, quite a few of them offer cash prizes! Take a look below for a list of recipe contests in your area. Remember, you don't have to be a gourmet chef to win recipe contests. You only need to have the courage to put yourself out there and try something new. Start submitting today!

La Receta de mi Cocina Recipes can range from main courses and side dishes to desserts, with each entry using at least one of Que Rica Vida's 14 priority brands, plus additional ingredients and serving ideas. The grand prize winner will receive a trip to General Mills headquarters in Minneapolis, where they will receive a personal tour of the famous Betty Crocker Kitchens, and its “Cocina Hispana”, in the company of Executive Chef Adriana Amione.

Better Recipes 2009 Annual Recipe Contest Deadline: December 31, 2009 Have you created an original recipe? Put your own twist on a classic favorite? Any type of recipe may be submitted, but the recipe must be original, unpublished and may not have previously won any award or prize. One grand prize winner will receive $1000 and nine first prize winners will receive $100.

Holiday Sweets and Treats Recipe Contest Deadline: December 31, 2009 Do you have a great Christmas cookie or candy recipe that you love to make during the holidays for friends and family! Enter it today for your chance to win $500!

Scharffen Berger's Chocolate Adventure Contest Deadline: January 3, 2010
 A unique recipe contest to which entries are required to have chocolate, as well as 1 of 16 adventure ingredients. Grand prizes up to $10,000!

Corningware - Simplylite Bakeware Recipe Contest 2009 Deadline: December 31st Submit your favorite lite recipe for your chance to win $5,000 cash or CorningWare bakeware.  

The Day of the Dead

2009-10-28T12:01:00.003-04:00

With Halloween right around the corner, families across the U.S. are putting final touches on costumes and making sure the jack-o-lantern is just spooky enough to cause a few goose bumps. Children are excited about the haul of treats they expect to bring home, and are beginning to confer about the best trick-or-treating routes in the neighborhood.

If you live in the Southwestern United States, you may also be preparing your family for another holiday this week: The Day of the Dead. The Day of the Dead, or El Día de los Muertos, is observed in Mexico and by Mexican Americans living in the Unites States. A two-day celebration, The Day of the Dead falls each year on November 1st and 2nd, right after Halloween, during All Saints’ Day. While Halloween, with its history rooted in the Celtic tradition of honoring ancestors, is a festive holiday, The Day of the Dead is a somber, yet happy, celebration.

Dating back thousands of years to Aztec, Mayan, Olmec, Zapotec and Totonac civilizations, the ritual of honoring ancestors is still considered to be an important ceremony for people of Latin American descent. It is believed that during this time the veil between the living and the dead is the thinnest, and it is easier for the souls of the dead to visit their living family members. In an effort to call to dead loved ones, objects are gathered year round to make sure that when the holiday comes, just the right pieces are used in altars, or ofrendas, to family members. Favorite foods and drinks, photos and personal items are displayed for adults, while children and infants are offered toys. People travel to cemeteries to clean and decorate their family members’ graves and spend time talking about their loved ones in an effort to preserve an oral history for future generations to pass along. In some areas, people spend the night graveside. Pillows and blankets are left for the dead to rest on after their long journey, and flowers are used as grave and home decorations in an effort to attract souls.

A frequently used symbol of the holiday is a skull. People often wear masks or paint their faces to resemble skeletons during the Day of the Dead festivities. Special foods are prepared for the two-day observance and recipes are as varied as the small towns and big cities that make up Latin America. The most common, and some consider most important, is a loaf of bread called pan de muerto. It is a sweet egg bread, formed into an oval to represent a skull, that is consistently found at ofrendas. Tamales are placed at most ofrendas and eaten at festivals, and children, alive and passed on, are also offered pumpkin candies and sugar molded into the shape of a skull. You can find these special candies in almost any food shop for weeks before the Day of the Dead.

Even if you aren’t of Latin American descent, take part in the festivities that take place across the country. They are fun, educational and the food can’t be beat. Check your local newspaper or city website for a list of celebrations in your area this weekend.

Protecting Yourself From the Flu

2009-10-13T15:00:00.003-04:00

As fall is cooling off, winter isn’t too far behind and people are spending more time indoors in close quarters. This prolonged exposure to other people in warm and cozy environments increases the chances of contracting a flu virus. The term “flu” refers to the illness caused by the influenza virus. If you have ever had the flu, you know that the symptoms can range from mild discomfort and fever to respiratory distress.

There are two different strains of the flu circulating around the United States right now: seasonal flu and H1N1 (Swine) flu. Seasonal flu usually appears in the late fall, and outbreaks of this flu can last through spring. Unlike the seasonal flu, most people do not have natural immunity to H1N1 because it is a new strain of flu in the United States. For this reason, the 2009-2010 flu season may be more dangerous than flu seasons in the past.

While this news may sound distressing, there is no reason to panic. You can protect yourself and your family from the flu by taking a few easy preventative steps:

Get Vaccinated. This is the best way to protect you and your family from contracting the virus. You will need two shots this year, one for each flu strain. It is especially important to get vaccinated if you have health conditions like asthma or diabetes.

Find a Flu Clinic. The American Lung Association created the Flu Clinic Locator to help you find clinics near you.

Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.

Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also effective.

Avoid touching your eyes, nose or mouth. Germs spread this way.

Follow public health advice regarding school closures, avoiding crowds and other social distancing measures.

Try to avoid close contact with sick people. If you do need to take care of a sick person, try to wear a facemask.

Stay home if you are sick for 7 days after your symptoms begin or until you have been symptom-free for 24 hours, whichever is longer. This is to keep from infecting others and spreading the virus further.

Follow this advice and you will be doing your part to prevent the spread of influenza and helping to ensure a healthy, happy winter for your family.

For more information, and the source of the preventative steps, go to www.flu.gov.

A Rainbow of Flavor

2009-10-01T10:03:00.002-04:00

Rainbows after a storm are a fleeting sight, but you don’t have to wait for rain to catch a glimpse of these beautiful colors: nature brings the rainbow to you every day in the form of fruits and vegetables. The colors that you see aren’t just there to entice your eyes; each color contributes specific benefits for your body, too.

Red fruits and vegetables are colored by a pigment called lycopene. Lycopene may help to reduce your risk of several types of cancer and your body absorbs it better if the food has been cooked. Tomatoes, watermelon and radishes are all good sources of lycopene, another reason to serve tomato sauce or salsa with meals.

Orange and yellow fruits and vegetables are colored by carotenoids. Beta-carotene, part of the carotenoid family, is converted by the body into vitamin A. This helps to maintain eye health and protect mucus membranes. Many of these fruits and vegetables also contain vitamin C, another antioxidant, and potassium. Sweet potatoes, pumpkins, carrots, winter squash and cantaloupe are just a few examples of carotenoid sources.

Green fruits and vegetables are colored by chlorophyll. Plants require chlorophyll to convert light into energy, but for you it acts as an antioxidant and has been linked to reducing the risk of some cancers. Leafy green vegetables like spinach, chard, lettuce and kale are important sources of folate, too, which helps with healthy red blood cell formation and helps reduce the risk of birth defects.

Blue and purple fruits and vegetables are colored by anthocyanins. Anthocyanins are potent antioxidants and may help reduce the risk of cancer, stroke and heart disease by protecting your cells from damage. Eating blueberries, eggplant, raisins or plums is a good way to make sure you are getting your fair share of anthocyanins.

White fruits and vegetables are colored with pigments too! Named anthoxanthins, they may help lower cholesterol and blood pressure and are thought to reduce the risk of heart disease. Bananas, garlic, mushrooms and onions are examples of white foods.

Delicious, versatile, usually portable and packed with nutrition benefits, plant foods are smart choices for any snack or meal. Eating a rainbow of fruits and vegetables won’t just help you on the inside, it also makes the plate in front of you beautiful and appetizing. We eat with our eyes first and the more appealing the food in front of you –or your family –is, the more likely everyone is going to eat it.

Fall Family Fun

2009-09-14T08:08:00.003-04:00

The temperatures are cooling off and families across the country are getting back into the routine of school and life balance. Many people see this as a time to begin settling in for the cold winter months ahead, but don’t move everything inside just yet. The onset of fall brings many new and exciting outdoor activities the whole family can enjoy. Go outside and take advantage of the great outdoors before winter comes!

Lace up your shoes
Fall offers almost perfect temperatures for checking out the local scenery. Go to a park or take an afternoon hike on a nearby trail. The National Parks Service has an extensive list of parks in all 50 U.S. states as well as U.S. territories. Many cities have guided walking tours, with topics ranging from outdoor sculpture to local historical sites, that can be downloaded to your portable music players. Check out your city’s main web page to see what is available in your area.

Family night
Instead of going to the movies or ordering in pizza, why not take the family to a game of miniature golf? Play catch, go for a bike ride, or set up a scavenger hunt that requires people to get moving.

Don’t get the rainy day blues
Fall may bring some chilly rain, but that is no excuse for sitting around sedentary until it clears up. Build a maze out of furniture for the kids to explore or have a dance contest and let them pick the music. You can even gear up and go out into the weather and play in the puddles – just make sure there’s some cozy sweaters and hot cider ready when you return home.

Visit a local farm
Apples and pumpkins are coming into season, and they bring the opportunity to harvest some fresh food for your home. It may not sound like much, but walking, picking, hauling and bending are all involved and are all exercise! Many farms also offer corn mazes, petting zoos and hayrides that keep the boredom level to a minimum.

Rotate chores
Does everyone in the family do the same chore week in and week out? Switch it up and assign different chores each week so everyone gets to do something new and work different muscle groups.

Play in the leaves
Raking leaves into piles and jumping on in is one way to get the heart pumping. Before you start to rake, though, you can make mazes and paths in the leaves that kids can walk, bike or play follow the leader through. You can also get them involved in seasonal gardening like preparing for the winter, pulling out annuals and clearing weeds.

These are just a few ideas for you to try; there are countless things to do outside. Including the family in ideas for planning weekend and weeknight fun will engage them to participate in the long run and keep the activities fresh and new.

Preserving Summer's Bounty: Canning

2009-09-08T07:09:00.001-04:00

Home canning foods, like vegetables and cooked sauces, is an easy and economical way to make summer produce last far beyond its usual shelf life. Many foods are at the peak of their season at this time of summer, such as tomatoes, carrots, onions, corn, peaches and peas. Not only does this mean they'll be loaded with flavor and nutrients, but purchasing these fruits and vegetables will be easy on the budget as well.

Although home canning once provided a primary source of winter sustenance, many of us have stopped canning. Perhaps it is because of busy schedules or maybe its because the art has phased out of modern society because it’s no longer necessary. We are more likely to buy a can of food in the supermarket aisle. Of course, this isn't a bad shift in habits but there are other, even more tasty options out there.

The first step to canning: What do you want to preserve? Almost any fruit or vegetable can be chosen for the process. Do you want to make pickles? Store some of your tomato sauce for gifts? Set aside summer fruit for a winter dessert? The choice is up to you!

The process is very easy and requires some basic equipment, most of which you will already have in your kitchen. The rest can usually be purchased at a hardware store or a well-stocked supermarket. A good starting line-up for the first-time canner:

• regular or wide-mouth home canning jars with self sealing lids (available in a variety of sizes)
• a large pot, with a lid, made of either aluminum or porcelain-covered steel
• a canning rack with a handle OR
• a round rack that fits in the bottom of the pot (with at least 1 inch of room between the bottom of the rack and the pot bottom – a sturdy pie cooling rack works well)
• a plastic spatula or utensil for removing air bubbles from jars
• a strong set of tongs for removing cans from hot water

Before you decide to start canning, it is very important that you read a few basic rules about the process. This will ensure that your food turns out colorful, flavorful and safe; as with any food preparation, food safety when canning is very important. Utah State University’s Cooperative Extension Family and Consumer Science Center (http://extension.usu.edu/utah/htm/fcs/food-preservation-canning/) teamed up with the USDA to create in-depth tutorials on canning almost any type of food, even meat! There is even a self-guided canning class Power Point available on their website.

When you happen across a delicious piece of fruit or find a vegetable stand with fantastically fresh offerings, why not buy extra and give home canning a try? It will be your way of making that flavor last all year long.

Preserving Summer's Bounty: Freezing

2009-08-26T12:21:00.003-04:00

One of the best things about summer is the abundance of fresh produce available at farmer’s markets, local co-ops and neighborhood grocery stores. Locally grown fruit and vegetables are making their appearance as the growing season is in full swing, making it easier to get your 7-9 servings a day. Purchasing these regional delights not only helps you be a greener shopper, they also taste like local summers – sweet from the sun, plump with rain, and grown with your taste buds in mind.

All too soon these sweet treats will be replaced by other seasonal offerings, so why not make the most of summer’s bounty now by freezing it for later? Nothing warms up the cold winter months like a freezer full of blueberries waiting to be made into muffins, or roasted tomatoes just waiting to enrich your next batch of soup or stew. Even cucumbers can be frozen and will survive the thawing process to take center stage in a cucumber salad that can transport you back to these hot summer nights.

Here are a few of our favorite tips and tricks for preserving summer’s bounty in your freezer:

Fresh summer fruit is easy to store and, if properly stored, can last for up to a full year. Gently rinse blueberries, raspberries, or strawberries in a colander, then lay flat on a kitchen towel to dry for 10 minutes. Line a cookie sheet with foil or wax paper, then transfer the rinsed and dried fruit to the sheet. Shake the cookie tray gently back and forth to help the fruit settle in one even layer. Then, pop the whole cookie sheet in the freezer for about an hour. The berries will freeze without clumping together and can then be transferred to an airtight container for storage. Use them in salads, baked goods, cereals or for breakfast or snack “batidos”, or blended frozen fruit with milk or ice.

Extra tomatoes can be stored in the freezer for up to 4 months with just a little bit of prep work in your oven. Preheat your oven to 400. Quarter tomatoes and place in a foil-lined baking dish, making sure the foil comes up high enough on all sides to catch all the juices released in roasting. Drizzle with olive oil and sprinkle with salt and pepper, then put them on the middle rack of the oven. Timing will depend on how ripe the tomatoes are, so check them after 7-10 minutes. You’ll be looking for browning and sizzling juices, but try to avoid burning or smoking (although a little isn’t bad). Once cooled, simply transfer them to an airtight container for freezing, or portion out your results in clean ice cube trays and then transfer to an airtight container once the “cubes” are frozen solid.

Cucumber salad is a great summer side dish, but did you know that you can freeze them for future salads? Take one large cucumber, peel it and slice it into very thin slices. In a freezer-safe bag, lay the cucumber slices flat and refrigerate until cool. Freeze flat for up to 2 months. After thawing, they are best used in vinegar-based salads, like the following one:

CUCUMBER SALAD
- 1 large cucumber, peeled, sliced and frozen
- ½ cup cider vinegar
- ¼ cup water
- ¼ cup sugar
- salt
- fresh ground pepper

Place the frozen cucumber slices in a bowl, cover and let thaw at room temperature. Add vinegar, water, sugar, salt and pepper. Toss thoroughly and refrigerate 1-2 hours before serving.
Try this with thinly sliced red or white onion, fresh dill, sliced fennel or fresh mint for added flavor.

No matter where you live, right now is a great time to take advantage of the fresh and juicy offerings of the season. A few minutes taken to prepare now can make a winter meal remind you of the summer’s warmth and in our part of the country, summer is a welcome memory.

Satisfied vs. Full

2009-08-10T10:16:00.003-04:00

According to dictionary.com, to be satisfied is to “fulfill the desires, expectations, needs, or demands of (a person, the mind, etc.); give full contentment to.” Therefore, when we eat, why do we not stop when we are satisfied- but instead eat until we are uncomfortably full? Why do we eat when we aren’t hungry anymore? This is a habit that has become part of our culture and is being ingrained into future generations.

Understanding the difference between satisfied and full is very important when it comes to controlling your weight and being in tune with your body. Our bodies give us cues to let us know when they need food and when they are satisfied, however many of us have ignored those cues for such a long time that we no longer recognize them. Recognizing these cues is an important habit to form because it will teach you two important things. First, you will learn when your body gives you the “Done!” signal, which will prevent you form eating excess calories. Second, it will help you prevent yourself from partaking in mindless eating.

How many of us can remember buying a bag of popcorn at the movies (not because we were hungry, but because the smell of it was so good) then proceeding to consume the entire bag while watching the movie and not realizing how much was eaten until “Oops- the bag is empty!” This is a prime example of mindless eating.

Here are some tips to help you cue in to when you’re satisfied and help you break the habit of overeating:

*Pay attention to how you feel. – Tune in to your emotions before you eat. Identify if you are truly hungry or if you are merely eating because you are bored, tired, stressed or thirsty. Halfway through a meal, check in with yourself – are you still hungry? When you no longer feel physically hungry, that is the first cue your body gives you to tell you it is satisfied.

*It’s not a Race! –Eat your food slowly and savor each bite. It takes your body at least 20 minutes to recognize when it is satisfied. By slowing down, you will be able to truly taste your food and focus on the way the food makes you feel as your meal progresses.

*Chew your food slowly and thoroughly. –It easier for your body to digest food that has been more thoroughly chewed. Take more time to chew each bite slowly and taste all the flavors of the delicious food you’re eating.

*Take smaller bites. – One way to eat quickly is to take large bites. Smaller bites will require the meal to last longer.

*Make food an event. – Eat at the table and pay attention to the food that you’re eating. Set the table completely, even if you are eating alone. By doing this your mind will eventually associate sitting and relaxing with eating a meal.

*Don’t Multitask. – Difficult not to do in the busy, fast-paced world that we live in today, but eating while you’re doing something else leads to mindless eating. Give eating your full attention. Don’t eat while driving, standing up, watching TV, working, talking on the phone, etc. These are distractions that lead us away from what our bodies are telling us.

*Drink Up! – Drink lots of water throughout the day so that you are fully hydrated and will not confuse thirst with hunger. Also drinking water while you eat will help you eat slower and recognize when you’re satisfied.

By following these tips and incorporating them into your daily life you can begin to change these habits. As you know, change is not easy. It may be difficult in the beginning, but keep at it – it is possible and it is worth it! It will lead to invaluable results in your lifestyle, health and weight.

Saving on Skin Care

2009-08-03T07:00:00.001-04:00

These days, almost everyone is tightening the reins on their budget due to the economical climate. Foregoing vacations, sticking to carefully planned grocery lists, mending clothing instead of buying new...these are all things that are becoming more commonplace. Even small steps can make a big difference, like switching to a generic brand of cleaning product or changing a light bulb to an energy saving model. People are definitely getting the hint. But, believe it or not, when it comes to beauty regimens, many people are not willing to give up their tried and true products, no matter what their cost.

Skin care for beauty has been around for hundreds, if not thousands, of years. Our ancestors didn’t have the pharmaceutical smorgasbord we have readily available at our fingertips today. They relied on home-made skin care recipes handed down through the generations. Does this mean they weren't as effective as a $15 jar of exfoliator is today? Probably not - I think that if the recipes didn't work, they wouldn't have been passed along. Always interested in learning new techniques and saving money at the same time, I enlisted a few friends and the internet and put together this list of easy, affordable and natural skin care items you can make at home.

Exfoliators and Cleansers

Oatmeal Facial
1 cup oats
¼ cup oil (almond, untoasted sesame, canola or olive)
2 tablespoons honey

Combine the honey with a little water and mix the oats, oil and honey water in a medium bowl. Gently rub onto face in upward strokes. Wash thoroughly with warm water.

Brown Sugar Scrub (makes enough for 2)
1 cup brown sugar
½ cup oil (almond, untoasted sesame, canola or olive)
1 teaspoon vitamin E (optional) – you can cut open liquid gel caps if you have them
½-1 teaspoon vanilla

Mix oil, vitamin E and vanilla in a medium sized bowl. Add brown sugar and combine. Use in the shower or bath for total body exfoliation.

Yogurt Facial Scrub
1 ½ cups plain yogurt
2 tablespoons lemon juice
1 teaspoon salt

Combine all ingredients in a bowl and gently rub onto face until salt dissolves. Wash thoroughly with warm water.

Facial Masks

Dry skin: 1 mashed avocado and 1 teaspoon honey
Oily skin: 2 mashed bananas and 1 teaspoon lemon juice

After cleansing, evenly distribute mask over face, avoiding eyes. Allow to sit for 15 minutes, then wash thoroughly with warm water.

Honey Egg Mask
1 raw egg
2 tablespoons honey
splash of milk
1 teaspoon vitamin E oil (optional)

Separate the egg yolk from the white. If you have normal-dry skin, use the yolk. If you have normal-oily skin, use the white. Whichever part of the egg you use, mix it with the honey, oil and milk. Make sure to use a very small amount of milk to keep the consistency correct. Apply to face after cleansing and allow to sit for 10-20 minutes. Wash thoroughly with warm water.

All of these are very good for soothing and refreshing your skin on the outside, but it’s important to remember that the first step to healthy skin is taking care of it from the inside. A balanced diet full of fruit, vegetables and grains will provide your body with all it needs to make your outside radiant.

Let's move!

2009-07-27T02:29:00.001-04:00

Exercise is an important part of our lives not just because it promotes weight loss, but because it benefits our entire body. Its amazing benefits help prevent many diseases, improve our brain and memory, and make us feel better.

Even though we know this, why is it that many of us still do not exercise? Getting motivated to start is a big issue many people have, and sometimes this prevents them from even trying. Exercise doesn’t have to be something you dread; it can easily fit into your everyday life. By making some small, simple adjustments you can work exercise into your life without a hassle.

Here are some simple ways to fit exercise into your life:

1. Walk or bike to work. Or get off the subway or bus a couple of stops earlier.
2. If you drive to work, then park farther away from the door – this extra walking adds up!
3. Go for a walk after dinner or in the morning before work.
4. Take the stairs whenever you can.
5. Biking to nearby stores or on the weekends is a fun, outdoor activity.
6. Do household chores. Sweeping, mopping, cleaning the windows – they all get you moving.
7. Garden. It’s a great way to get you moving and it’s also therapeutic
8. Get outside any chance you can. Play a game of tennis, kick the soccer ball, or if it’s really hot where you live, go for a swim.
9. If your job allows, take a break during the day and go for a quick walk. This will help keep you alert and get your blood flowing, too.
10. While you talk on the phone, walk around your house or go for a walk outside.
11. While you watch TV do some stretching. It doesn’t have to be anything too difficult like the splits, but simple stretches will help your flexibility and increase blood flow.
12. Change up your usual weekend dinner and drinks with friends, and instead go out to a club for some dancing. This is a wonderful way to be with your friends and get some extra exercise into your life.

If after trying these ideas you are still having a hard time motivating yourself to do more, call a friend. A great motivator is having an exercise partner, someone who is equally committed to a similar health goal. If a gym membership isn’t for you, go to a nearby track and walk while you catch up. No track? A park will do. Go for a long bike ride or walk together to the store for quick errands. If you live by water, rent a canoe and take turns rowing. Or join a walking or running club and meet new friends. The possibilities are endless. Exercise is not only a great way to improve your health, it can also be a fun way to socialize. Why not take the first step today? There is no reason not to!

Stress and Your Body

2009-07-20T07:55:00.000-04:00

Stress is a natural psychological and physical response to the demands of life. Originally we were wired with this response as a way to protect us against perceived threats or predators, as stress would alert our bodies to release hormones that create a “fight-or-flight” reaction. What triggers our stress today (family demands, workloads, making ends meet) has changed from the triggers of early humans (saber-toothed tiger attack, decreased food availability, illnesses of unknown origin), but the hormonal stress response is still there. It is usually self-regulating: once the stressful event, such as almost dropping a plate, is over, your body usually returns to its normal state. However, if the stressors in your life are always present and you feel constantly nervous, tense or on-edge this “fight-or-flight” reaction stays turned on and your body does not have the opportunity to return to a calm state.

If you allow stressors to rule your life, the continual stream of stress-inducing hormones can have a major impact on your health. Some symptoms of prolonged stress include:

* insomnia or trouble sleeping
* frequent colds or mouth sores
* increased or decreased appetite
* constipation
* heartburn, stomach pain, nausea
* increased irritability, frustration
* fatigue, weakness
* neck or back pain, headaches, muscle spasms
* depression
* high blood pressure

If you feel your stress is endless, it’s important to work towards healthy stress management. It can alleviate your feelings of restlessness and help prevent worse, long term conditions. Some stress-busting strategies from Mental Health America include:

* take one thing at a time
* be realistic
* don't try to be superman/superwoman.
* meditate
* exercise
* hobbies
* adopt a healthy lifestyle
* share your feelings

There are several online resources you can take advantage of for more techniques. If you find you are having difficulty re-directing your stressful energy to a more productive behavior, talk with your health care provider. They will be able to connect you with resources that may just help you breathe a little easier.

The Amazing Benefits of Fruits

2009-07-02T09:35:00.005-04:00

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

2009-06-22T13:21:00.010-04:00

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 most people age 9 and up eat 5-6 servings of grains per day (though some very active adults may need up to 10 servings). 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

2009-06-08T08:20:00.002-04:00

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

2009-06-02T14:25:00.002-04:00

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

2009-05-26T11:08:00.005-04:00

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

2009-05-13T16:18:00.002-04:00

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

2009-05-08T09:43:00.004-04:00

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.

Spring Greens

2009-04-19T17:03:00.003-04:00

Enough with winter veggies - I am ready for some spring greens! With spring upon us, there is no time like the present to take advantage of all of the green, nutritious vegetables currently available.

Green veggies such as spinach, collard greens, parsley and basil may not sound very familiar since they are not “traditional” Latino ingredients. However, the arrival of spring means the heartiest of greens will be in season, and they will most likely be a featured sale item at your local market. As we continue to learn about nutrition and the importance of adding fruits and veggies to our diet, we realize we need to pay more attention to green vegetables. Dark, leafy greens contain iron, calcium and fiber, not to mention a ton of powerful antioxidants and important vitamins such as vitamin K, which helps our bodies with blood clotting abilities.

For those who are not quite ready to take a big bite of greens, I suggest you start with some of the milder flavored options. Here’s a quick reference of the most popular greens you’ll find at your store:

* Arugula: peppery flavor - try raw in salads or sandwiches
* Collards: mild, sweet flavor - steam, braise or sauté until tender
* Escarole; mildly bitter - eat raw in salads and steam or braise
* Kale: mildly peppery - boil, steam or sauté
* Spinach; soft, sweet flavor - multi-purpose! Raw or cooked in many dishes
* Swiss Chard: tender, sweet - sauté, braise or add to soups and other dishes
(list courtesy of Wholefoods)

Here are some more ways to get the leafy, green benefits:

When making a sandwich or wrap, top it off with spinach or arugula to add that extra crunch.
Add spinach to your scrambled eggs, top with a bit of salsa and enjoy the extra nutrients with very little effort.
Serve your favorite soup, beans or chili over a bowl of baby spinach. The heat from the broth will gently wilt the spinach and add great flavor to your meal.
Put your own Latino spin on greens. Serve collard greens seasoned with chiles, or braised in coconut milk and bring back memories of the tropics. Click here for the recipe.

Spring is a time for new life and newly found energy and enthusiasm. Take that energy and head to your kitchen and try cooking up something new…who knows, greens might just become a “new” tradition.

Super Foods

2009-04-13T08:59:00.003-04:00

We all know that the “old ways” or traditional diets are basically the healthiest way to eat. What makes the “old ways” or traditional diet healthy is the combination of all sorts of wonderful, tasty Latino foods and ingredients. It is the WHOLE diet that makes it so healthy.

Lately I’ve been seeing a lot of magazine and newspaper articles talking about super foods, which got me thinking about Latino super foods. Here are a few that would make any list of super foods, and chances are, you have been eating them without even knowing their "super" benefits!

As you take a look below, you may notice the foods have one thing in common: every “super food” is a “real” (unprocessed) food. They don’t have fancy packaging or health claims written all over them. “Super foods” have been available for generations. They are available in just about every grocery store.

Keep these in mind as you shop and cook for yourself or your family. I’ve been trying to add one or two to my shopping list each week! Try it, you’ll like it!

Açaí: The fruit’s pulp contains a blend of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.

Avocados: Ounce for ounce, they contain more blood pressure-lowering potassium than bananas. They are rich in monosaturated fats, vitamin E, folate, vitamin B6 and fiber.

Beans: High in protein and complex carbohydrates and contains both soluble and insoluble fiber, which help you maintain healthy cholesterol and blood sugar levels.

Brazil Nuts: These heart healthy tree nuts are an excellent source of selenium, an anti-cancer trace mineral that promotes DNA repair and boosts immunity.

Chili Peppers: Hot or mild, they contain blood thinning properties to prevent strokes, lower cholesterol, protect DNA against carcinogens, and may stimulate the release of endorphins ("natural high" chemicals).

Onions: They have sulfur compounds that thin your blood and lower blood pressure. They also contain quercetin, which helps defend your body against cancer and cataracts.

Papaya, Pineapple & Kiwi: They all contain high amounts of enzymes that help combat everything from autoimmune diseases, allergies, cancer and AIDS.

Tomatoes: They contain lycopen, a potent antioxidant. They are also known to stimulate immune function and slow degenerative disease.

Spinach: Contains vitamins A and C, folic acid and magnesium, which helps control cancer, reduce heart disease and stroke risk, and may help prevent osteoporosis.

Yogurt: An excellent source of protein and calcium. It contains “probiotics” or “friendly bacteria” that promote good digestion and boosts immunity.

Eating on a Budget

2009-04-06T10:42:00.004-04:00

These days, you just can’t escape the bad news of the economy. It seems like every newspaper, talk show, and radio station in the country broadcasts frightening financial figures and rapidly increasing unemployment rates. I try to keep a positive attitude and ignore most of the numbers, but I recently heard a disappointing statistic that I can’t seem to forget. As of this February, most U.S. adults, 81% of them to be exact, report making some effort to limit spending on groceries. Nearly half of that number report that they're eating leas-healthy foods since they cut back on their grocery budget!

I know times are tough, and I have been keeping a close eye on my spending as well, but cooking on a budget doesn’t mean you have to give up flavor or nutrition. In addition, if you have been using cost as an excuse to eat junk, you should think again. Eating out, ordering in, and filling up on processed foods will make your wallet smaller, and your waistline bigger!

I find that one of the best ways to save money and stay healthy is to make a weekly meal plan and cook at HOME! If the thought of planning each and every meal is a bit much, I understand; I have been there myself. However, it’s not that hard once you get organized, and the reward of sharing a healthy, delicious meal with your family is well worth the effort.

Here are a few tips for getting you on your way to cooking good, budget friendly meals for yourself and your family.

Make a weekly meal plan. Set aside regular blocks of time for planning meals, making your grocery list, and shopping. Include healthy snack ideas as well as main menu ideas.

Make the meal planning process fun for the whole family. Put your weekly menu plan on the refrigerator, so your family can see what’s coming up for the week. Include a section for family member suggestions – kids get very excited when you serve the meal they suggested, to the whole family.

Buying in bulk when items are on sale is another great way to save. You’re going to have to pay a little more at the time of the purchase but it’s going to last five times longer. These trips are great for basics like canned goods, paper products and other items that don’t go bad.

Cook a different theme each night you cook. How about meatless Mondays, family favorite night, or seafood night. Once you have a pattern of dinner themes, menu planning is simply a matter of picking the meals for each theme.

Cook once and eat twice. Double the recipe and freeze half of it for a night when you simply don’t feel like cooking.

Buy the less expensive cuts of meat. They are perfect for slow cooker meals, stewing, roasting, and marinating. Or, go meatless several times a week. You will save money and get health benefits as well.

Make your own snacks. Packaged snacks are ridiculously expensive and most are not very good for you. Some are loaded with ingredients you can't even pronounce. Try toasting a whole-wheat tortilla, cutting it into triangles, and dipping it in salsa – quick and easy, with half the fat and sodium of packaged chips.

Hopefully, by following a few of these tips, you will be ready to get back in your kitchen and share some memories with your family.

For the Love of Coffee

2009-03-30T09:30:00.002-04:00

My love affair with coffee was recently called into question, as I stepped into my favorite coffee shop with a friend. As I inhaled the wonderful aroma coming from my steaming mug, my friend said, “Oh, how I love coffee – it’s my one remaining guilty pleasure in life.”

Guilty pleasure? What in the world is there to feel guilty about? Coffee is my friend - my companion. I look forward to drinking it every morning, and I like to take a break with it every afternoon. It wakes me up, gives me an extra spring in my step, and provides a perfect finish to the perfect meal. When I mentioned all of these wonderful qualities, my friend simply said, “Yes, but it is bad for you.”

That night I couldn’t get her comments out of my head. Was my daily cup of coffee harming my health? I did a little research and was surprised by the results. Coffee is everywhere! More than 50 percent of Americans drink coffee every day — three to four cups each, more than 330 million cups a day and counting. It is said that by 2010, there will be over 50,000 coffee shops in the United States alone! If my friend is right, are all of those people hurting their health?

Although there are a few conflicting studies, more and more research shows that coffee actually has a lot of positive benefits for your health. Almost all leading health organizations are in agreement that coffee can be part of a healthy life. One study I was delighted to read about showed that drinking coffee may reduce the risk of developing diabetes. Since diabetes is a serious health issue for many Latinos living in America, these findings are very exciting. Check out the list below to learn more health benefits to drinking coffee.

Studies have found at least 10 different health benefits for coffee, including:

1 Coffee increases alertness and mental performance
2 Coffee helps relieve bronchial asthma symptoms
3 Coffee improves short-term memory
4 Coffee increases endurance and sports performance
5 Coffee reduces the risk of Parkinson’s disease
6 Coffee reduces the risk of Alzheimer’s disease
7 Coffee prevents the formation of gallstones
8 Coffee reduces the risk of cirrhosis of the liver
9 Coffee reduces the risk of colorectal and liver cancer
10 Coffee reduces the risk of Type 2 diabetes

Even though this is good news for coffee drinkers, you should still keep in mind that moderation is important. For most people, the caffeine in two to three cups of brewed coffee isn't harmful. However, if you start drinking 6, 7, or 8 cups of coffee a day, problems such as restlessness, anxiety and sleeplessness may occur due to caffeine overload. Also, keep in mind that there's a difference between plain, black coffee and specialty coffees, such as lattes, and coffee with large amounts of cream, sugar and other sugary additions. If you order 3 Frappuccinos a day, you’ll be swallowing about half your calorie limit for the whole day – just in coffee! Choose your coffee selection wisely and you will be able to have a cup or two a day with a clear conscience!

Click here to read about how coffee can improve your sports performance.

America is Losing Sleep

2009-03-23T13:19:00.003-04:00

We have all been there...3am, wide awake, the sound of the clock ticking away while your mind counts the hours left until your alarm sounds. There is no explanation: You had a long day, you feel physically and mentally exhausted, and yet you lie there, while the light begins to appear through the curtains, knowing that tomorrow (or today, rather) is going to be a rough one.

Last night I lay awake worrying. About what? About a quote from an expert at the Veterans Administration Medical Center who said, “If you take all the people that die on the highway from falling asleep at the wheel each week and add them up, it’s the equivalent of a major fully-loaded airplane crashing each day.”

One out of three American adults experience sleep problems. Beyond feeling tired, cranky, and desperately in need of your morning coffee, failing to get enough sleep increases the risk for a variety of major illnesses, including cancer, heart disease, diabetes and obesity, according to recent studies. And now we learn, on top of this, that driving while sleepy can be as dangerous as driving drunk!

In addition to illness and accidents, many scientific studies suggest a link between lack of sleep and the nation’s obesity epidemic. Hormones that control appetite are affected when the body doesn’t get enough sleep. Recent studies show that people who sleep less than seven hours a night are much more likely to be obese.

Nothing is more frustrating than not being able to sleep. However, there are a few tricks you can learn to help you get a good night’s sleep:

1. Stay away from caffeine and nicotine at least 4-6 hours before bed. They are both stimulants that keep you from falling asleep.

2. Avoid heavy meals just before bed. If you are hungry, have a light snack. Dairy products and turkey contain tryptophan, which acts as a natural sleep aid. That is why a warm glass of milk is sometimes helpful.

3. Try to go to bed and wake up around the same time each day and night. Setting a sleep cycle will help your body adjust to a natural rhythm.

4. Keep your bedroom dark. Exposure to light during the time you're supposed to be sleeping can disrupt your body's internal cycles.

5. Do something relaxing just before bedtime. Watching an exciting show on TV, with noise and car chases, can make it hard to go to sleep.

To learn more helpful tips, click here.

March is Colon Cancer Awareness Month

2009-03-16T14:33:00.004-04:00

March is National Colon Cancer Awareness month; so let’s start talking about it! I know, colon cancer is one of “those” cancers that no one wants to talk about. Its subject matter is not very pleasant, and it certainly isn’t an easy one to bring up at the dinner table. That said, talking about colon cancer, especially with your doctor, is an important way to protect your health.

According to the American Cancer Society , colon cancer is the second leading cause of cancer death in the United States. It claimed more than 52,000 lives last year alone. Yet, millions of people are not getting screened for the disease. Colon cancer is a PREVENTIBLE disease, and regular colon cancer screenings are recommended for everyone 50 years and older. Caught in the early stages, the disease has a 90% survival rate.

In addition to getting screened for the disease, make adjustments to your lifestyle and diet to further reduce the risk of developing colon cancer. You can greatly reduce your risk of colon cancer by eating less red meat, and adding more fruits and vegetables, especially the leafy, green ones, to your diet. A study conducted at Tel Aviv’s Sourasky Medical Center found that those who ate beef or lamb five times a week, were 3-5 times more likely to get colon cancer than those who ate meat once a month or less. Simple changes, such as replacing red meat with white-colored “meats” like poultry and fish, can protect your health. You can still eat red meat in moderation. Try making the portion smaller and combining it with more vegetables or fruits in the same meal.

I realize that a visit to the doctor for a colonoscopy is not exactly fun. However, if a few hours of unpleasant business can save your life, isn’t it worth it? Call your doctor today to schedule your screening!

Salt - The Next Bad Guy

2009-03-12T11:43:00.004-04:00

A sprinkle here, a dash there – is salt really so bad? Actually, it can be. The average American consumes 50 percent more sodium than the maximum recommendation. If you think you are in the clear because you rarely salt your food, think again. We are not maxing out on sodium because we are shaking the salt shaker too hard. More than three-quarters of the salt in our diets come from packaged, processed, and restaurant foods.

If fact, just the other day, I was proud of myself for selecting a healthy, low calorie soup for lunch. However, while I was preparing it, I took a look at the nutrition label. To my surprise, one serving of soup contained 920mg of sodium! Since the daily government recommendation is 2400mg, my healthy lunch suddenly seemed…not so healthy.

If you are still thinking, ”So what if I eat too much salt? It’s not like it makes me fat!” Well, excess sodium may not directly impact your weight, but it can have a lot of long-lasting, negative effects on your health. According to the American Heart Association, an estimated 40 percent of Latino adults have high blood pressure. High-salt diets can increase the risk of a variety of other conditions, including stomach cancer, cataracts, and osteoporosis.

The National Heart, Lung, and Blood Institute estimates that cutting our sodium intake by half would prevent 150,000 deaths from cardiovascular disease (heart attacks and strokes) each year in America. Given that cardiovascular disease is the leading cause of death for Latinos living in the United States, excess salt is no small matter.

Before you start throwing out all of your canned goods, rest assured that there is something you can do. We learn to crave salt and we can teach our bodies not to crave it as well. Here are some tips to help you shake your salt habit:

1. Eat more fresh foods and few processed foods. A can of soup and a frozen dinner can easily max out your sodium for the day. Try to incorporate fresh foods alongside of those options. Fresh vegetables and fruits are naturally low in sodium as is fresh meat (but not bacon or sandwich meats).

2. Buy low sodium products. Grocery stores are slowly starting to stock low sodium options. Take your time and read the labels.

3. Steer clear of high sodium condiments. Salad dressings, dips, ketchup - they all tend to be high in sodium, and they all add up. Look for low-salt versions of your favorite condiments, make your own, or use other condiments like salsa which has less sodium.

4. Use spices instead of salt with your cooking. Lemon juice, cayenne pepper, and salt-free seasonings make great alternatives.

5. IF you really love salt and want to add it to your food, just use smaller amounts.

Every little bit helps!

To learn more about sodium and your health, click here

Workout Motivation

2009-03-03T08:49:00.003-05:00

Should I exercise today or just skip it? That question has crossed my mind more than once, and it happens a whole lot more when the temperature drops outside. In my part of the country, the trees are bare, the lakes are frozen and the sky is gray. The lack of sunshine depresses my mood, and don't get me started on my motivation to work out. Exercise in the spring, summer, and fall is nice and fun - bike rides, long walks, paddling a canoe - but the dreary days of winter really mess with my willpower and energy levels…I prefer to curl up with a cup of hot chocolate rather than sweat it out at the gym. Now, here come the excuses: I don’t have the time; I don’t have the energy; it is too cold outside…yes, I have thought of them all. However, let’s get one thing straight – excuses are not reasons!

According to the Centers for Disease Control and Prevention, more than 50% of American adults do not get enough physical activity, and Latinos exercise even less than average. That’s a lot of people making excuses! I am sure I am not the only one who struggles with winter workout motivation. I think the trick is to make it as 1) efficient 2) inviting and 3) easy as possible, so there's a chance you will actually get moving, instead of slurping down that hot chocolate.

Spring is not far around the corner, and may be very close where you live. But in the meantime here are a few tricks that usually help me stick to my good intentions to exercise:

* Take a class. Look for free or low-cost community education classes and try something new. You may surprise yourself by really enjoying a jazzercise class, or yoga. Classes commit you to a regular time and place for exercising – and often child care is also available.
* Pack your bag and go straight to your class or gym. If you tell yourself you will just stop at home first to pick up your things…chances are your couch will claim you. Go straight from work with no detours on the way.
* Exercise with a friend. You’ll keep each other on track, and have more fun.
* Pick up an exercise video at your local library. The idea is to move, every day. Regular exercise doesn’t require an expensive gym membership. There are hundreds of DVDs out there to fit your interests, experience, and available time …there has got to be one that suits your needs.
* Take a long, brisk walk around your neighborhood, alone if you want some time to yourself, or with friends and family. If you have a dog, take a longer walk with your dog, two or three times a week.
* If you drive to work, park your car farther from your office and walk the rest of the way to your office; similarly, if you take public transportation to work, get off your bus or subway one or two stops before your regular stop and walk the rest of the way to work.
* If you work as a stay-at-home mom, take some time to get moving with your kids – take a walk, play games with your children, or take a class together at a community center or YMCA.

Working out and engaging in regular activity will not only get you into your favorite skinny jeans, it has numerous benefits to your health as well. Being active can lower your blood pressure, lower your risk for health problems, and relieve stress. To learn more about the benefits of exercise, click here.

Diabetes & Your Diet

2009-02-23T08:24:00.000-05:00

Ok, so you have been diagnosed with diabetes. Now what? Your head might feel as if it is spinning with all the new “rules” you have to follow: eat this, don’t eat that, avoid this but not that... where does it end and how do you begin?

The good news is that the diabetes diet does not sentence you to a life of rigid, deprivation-orientated menus. Rather, the best diet for a person with diabetes is really the same kind of diet the general population should be focusing on -- whole foods that are full of nutrients and high in fiber. This includes virtually all foods from plants, most dairy products, lean meat and poultry, and fish. There are few, if any, foods that people with diabetes should never eat, and there is no need to cut out all sugar. However, we all need to keep highly processed foods, which are often full of refined flour and sugar, to a minimum. Once you realize managing diabetes is not about restrictions, but instead, it is about the practice of moderation, controlling carbohydrates and making healthy choices, your list of options will seem quite large.

As you begin your journey toward a healthier lifestyle, it is important to separate fact from fiction. There is a great deal of information out there, and it is easy to feel confused and overwhelmed. For example, true or false? “If you take diabetes medicines, you do not need to worry about what you eat.” Or, how about this one? “People with diabetes should buy as many “sugar free” and “no added sugar” and “fat-free” foods as they can.” The answer to both questions is a definite false. Click here for an excellent article that sheds light on some commonly held misconceptions about diabetes.

A diagnosis of diabetes presents a unique opportunity to shift your diet and lifestyle choices in a positive direction. Use this time to step off life’s rollercoaster, and begin to focus on your daily unhealthy habits. The changes in your lifestyle do not have to be drastic. Two essential parts of a healthy diabetic diet are eating regular meals close to the same time each day and eating the right amounts of the healthiest foods. If you are not eating a healthy diet or do not eat regular meals around the same time each day, you may have to make a few changes. The key is to become conscious of what your body’s needs are and plan accordingly. Your body, mind, and spirit will thank you for it.

Reap the Benefits of Omega 3s

2009-02-17T09:57:00.003-05:00

Alpha-Linolenic Acid, EicosapentaenoicAcid and Docosahexaenoic Acid…What? We are supposed to eat acids with long scary names like this?

The answer is yes, my friends, and believe it or not, scientific data indicates that eating “Omega 3 Fatty Acids”, as they’re more commonly called, can help prevent a long list of unwanted and unhealthy symptoms. According to several studies, the benefits of adding omega 3s to your diet include a healthier heart, freedom from joint pain, less depression, fewer headaches, better brain development, higher intelligence and lower risk of heart disease, prostate and breast cancer, and diabetes. Too good to be true? Well, it’s not, and the good news is, you can incorporate omega 3s into your diet with a few simple additions and/or substitutions.

Omega 3 fatty acids are found in a variety of food sources. Fish, especially fatty fish like salmon, is the best source. Fish in the sea load up on Omega 3s by eating algae; you can do the same on land by eating lots of leafy greens like kale, and collard greens, or vegetables such as Brussels sprouts and cabbage. Flax seeds and walnuts also happen to be excellent sources of Omega 3s as well.

If you’d like to know more about why Omega 3s are essential to the human body, or see a list of additional foods that are high in Omega 3s, click here.

Now that you know the benefits of Omega 3s, the next step is to incorporate them in to your diet. If you are having difficulty dreaming up recipes that include Omega 3-rich foods, I’ve included links to a few recipes below.

Spice-Rubbed Grilled Salmon with Spicy Cucumber Salsa

Grilled Fish Tacos

Mac & Cheese

Cranberry Apple Crisp

Laino Traditions and Baby Care

2009-02-10T10:33:00.003-05:00

Rituals and superstitions abound in various cultures around the world. They have trickled down through countless generations, many of them never fully explained to us, and some seem downright silly in our modern world. We have all heard them: If you swallow your gum, a gum tree will grow in your tummy! Or, according to a belief in the Dominican Republic, a woman cannot wash her hair or take off her socks for 41days after giving birth.

To the best of my knowledge, no one has a gum tree growing in their stomach, and aside from stinky socks, there is not much garnered from that particular Caribbean tradition. However, some traditions and rituals have been strongly instilled in our minds, especially in the minds of new Latina mothers. Motherhood is a joyous occasion; however, it can also be confusing considering the contradictory advice available to us. While it is important to respect traditional beliefs, it is equally important to distinguish fact from fiction and utilize safe health practices when raising your baby.

For example, a potentially dangerous belief is related to the fontanel, the soft spot of a baby’s skull. According to tradition, the fontanel becomes sunken when a baby is withdrawn from the nipple too suddenly. Popular remedies for a sunken fontanel are to press a thumb against the roof of the baby’s mouth or place a raw egg yolk in the depressed area and allow it to dry. Mothers need to know that a sunken fontanel is a sign of dehydration, and they need to seek medical assistance immediately.

Any new mother wants the best possible life for her precious child. When we’re trying to find our way as new mothers, cultural traditions and practices can be an important source of comfort. However, one of the ways to distinguish between good and bad or true and false traditions is to follow your intuition and do not hesitate to consult your medical community if you have questions.

To read about 4 more common Latino traditions related to infant health, please click on this link

Chubby Kids and Clogged Arteries

2008-11-12T11:30:00.003-05:00

Children aren't immune to the damage obesity causes to the entire body. Scientists found that obese kids as young as 10 had the arteries of 45-year-olds and other heart abnormalities that greatly raise their risk of heart disease.

This data is especially important for the Latino community to understand because our culture perceives chubby kids (gorditos) as cute, healthy, and something they will eventually outgrow.

Thanksgiving with Latin Flavors

2008-11-04T12:40:00.002-05:00

This month, Gourmet Magazine features an entirely Latino inspired Thanksgiving menu. From a turkey marinated in red-chile Adobo gravy to a traditional potato gratin spiced with Poblano chiles, each dish has a flavor unique to Latino culture.

Some more examples of recipes you can expect to find in the issue:

Cranberry pineapple salsa
Cornbread and chorizo stuffing
Lattice apple pie with Mexican brown sugar

Gourmet also features a recipe for roasted chayotes: green, pear-shaped gourds with a semi-sweetness that originated in Costa Rica but are now popular in the Mexican diet.

Roasted Chayotes with Garlic

8 lb chayotes (also called mirlitons)
3 Tbsp olive oil
½ cup thinly sliced garlic (10 to 12 cloves)

Preheat oven to 450ºF with racks on the upper and lower thirds of the oven. Wearing protective gloves, halve chayotes lengthwise and discard seeds. Peel, then cut lengthwise into 1-inch wedges. Toss with oil. Roast 30 minutes. Divide garlic between pans, then continue to roast, turning occasionally, until chayotes are golden brown on edges, about 30 minutes more. Season with salt.
All recipes are courtesy of Lillian Chou.

(posted by LNC intern Hannah Klinger)

Paper bag + real food = Great decoration

2008-11-03T10:42:00.004-05:00

My colleagues and I attended this year's American Dietetic Association's Food & Nutrition Expo in Chicago. It's basically a big convention for dietitians, marketing & food industry people. A lot of nutrition science is discussed as well as new products launched. We, the Oldways Family (LNC, WGC, MFA) had a booth at the expo and promoted our programs and their free resources.

Being a non-profit means we have to be creative and think of booth decorations that will a) attract people, b) inexpensive, and c) channel our mission to promote healthy ways of eating. The image on the left is what we came up with. A simple bag of groceries filled with real food. So many people stopped by our booth because they were intrigued by the decor. Surprisingly, our booth was one of a handful that actually showcased real food.

All you need to put together a display like this is a brown paper bag, bubble wrap to fill the bottom of the bag, pretty and inexpensive food. Easy, simple, and surprisingly effective. Use it at your school, health clinic, church, etc... any place where you want a visual to help spread the message of healthy eating.

An Encounter with Diabetic Shock

2008-10-21T15:41:00.003-04:00

Last Friday, I was working as an usher captain at the Cutler Majestic Theater in downtown Boston. The performance was an opera by Carl Weber called Der Freischütz, done by Opera Boston and running close to three hours. Most of the performance went well, save for a few late seating issues and a technical difficulty with a projector. But as the patrons filed out of the theater, an older man called to me from the front row: “Help! We have a medical emergency here. This woman won’t respond!”

I radioed my supervisor who called public safety. He and the police officer on duty rushed into the orchestra section. An African-American woman in her eighties sat motionless in her seat, staring ahead and not acknowledging her companion. The cop guessed that she had gone into diabetic shock and called for an ambulance. The woman wore no bracelet to identify her condition and her companion was not aware that her blood sugar had been so low.

The policeman asked if we could get her some orange juice and every theater staff member set out to find something sweet. A tech director from backstage brought Gatorade, an usher offered half a chocolate bar, and another usher was sent to a 7-11 to buy orange juice. A moment later the EMTs arrived and the woman was lifted onto a stretcher and brought to the hospital.

We later learned that she was fine, but had indeed gone into diabetic shock. That night we all learned to recognize some of the more severe symptoms of diabetes and to always have something sweet on hand. Click here to learn more about the signs and symptoms of diabetic shock.

(Post by LNC Intern, Hannah Klinger)

Skinny on Lard

2008-10-10T15:14:00.002-04:00

Lard is as common to Latino cuisine as olive oil is to Italian cooking. Manteca, the Spanish term for lard, is used to add depth of flavor to all kinds of dishes, especially beans, meats, and handmade flour tortillas.

Lard has gotten a bad reputation over the past decade or more, but now it's enjoying a revival of sorts. The use of fresh lard is on the rise in the food world, as many chefs and foodies praise lard for its taste and texture qualities. But what about health? You might be surprised to learn that fresh lard is a healthier choice than butter, with less than half the cholesterol: 27mg per ounce of lard, vs. 60mg per ounce of butter. Lard also has more than twice as much healthy mono-unsaturated fat: 13g per ounce in lard, vs. only 6g in an ounce of butter. In addition, an ounce of lard contains more mono-unsaturated fat (13g) than saturated fat (11g). [All values from the USDA Nutrient Database.]

The best lard is freshly made at home, by slowly rendering pork fat for a few hours. Store bought lard, which has almost always been stabilized through hydrogenation, contains harmful Trans fats and should never be used.

The LNC urges Latino home cooks to use fresh lard instead of store-bought. Small amounts of fresh lard adds great flavor to traditional recipes, and can be part of a healthy diet when used in moderation. For everyday use, try switching to olive oil or canola oil instead, for great flavor and unbeatable health benefits.

Lime Spiced Potato Recipe

2008-10-07T12:58:00.003-04:00

2008 was declared the International Year of the Potato by the United Nations. Their goal is to raise awareness about the important role the tuber plays in world nutrition as well as the potential it has to eradicate poverty in the developing world.

Potatoes sometimes have a bad reputation because of their high carb content. However, potatoes are generally inexpensive as well as clearly loved by young and old alike. Just think about how many ways we cook them (steamed, mashed, boiled, fried, baked, roasted, etc).

A bit more research led me to discover that a single medium-sized potato contains about half the daily adult requirement of vitamin C. Also the potato's roots (no pun intended) date back 10,000 years to the Andes region, specifically Peru. Giving the spud a genuinely Latino heritage.

In the spirit of jazzing up the potato's Latin heritage, a friend of mine shared this recipe for the most mouth watering spicy spuds you will ever try. Don't forget to eat the potato skin whenever possible, the skin is a concentrated source of dietary fiber.

Lime Spiced Potatoes

Ingredients:
1-3 pounds of potatoes, quartered (the smaller the better)
6-10 limes, juiced
1 bouillon cube
4-5 whole dried red chile pepper, stems removed

Preparation:
1) Fill a pot with water, careful to leave enough room for the potatoes. When boiling, add the quartered potatoes (skin on), and cook until potatoes are tender and can be easily pierced with a knife or fork.
2) In a blender, combine the lime juice, bouillon cube and whole dried chiles. Blend until everything is fully combined.
3) Drain potatoes and pour the lime mixture over them. Serve immediately.

Ask & Receive - Getting the Healthcare You Need

2008-10-03T10:05:00.004-04:00

After much nagging and coercing I finally convinced the husband to get his yearly physical with our primary care doctor. I got the usual excuses "I'm not sick" and "I don't have time" but I ignored them and booked an appointment for him anyway.

I knew he wasn't sick but I was worried about his cholesterol and blood sugar levels. The worry stems from the fact that hubby is a bit on the heavy side and doesn't like to exercise. Sure enough, his lab results came back saying his bad cholesterol (LDL) and blood sugar levels were high. The doctor said the levels could be fixed with wight loss and exercise. The doctor also suggested he see the nutritionist. Hubby knows he needs to lose weight. He knows he needs to exercise. He even agreed to see the nutritionist IF (big if here) it was covered by insurance.

This is where it got tricky. I called the insurance company to ask if my plan covered nutritionist services. They said weight loss treatments were not covered but treatment for chronic conditions, such as pre-diabetes, is. I was confused, "aren't we talking about the same thing? doesn't being overweight/obese and having elevated blood sugar lead to diabetes?" I asked the insurance person. "Yes," she said, "it's basically a billing issue". Turns out if the nutritionist bills the service as a pre-diabetes treatment then its covered, if they bill as weight loss treatment then it's not. As soon as I got off the phone with the insurance company I phoned the nutritionist and she agreed to bill the service for my husband as pre-diabetes treatment. SUCCESS!

The moral of the story is - Be your own health advocate! I learned I needed to be proactive. I had to fight and be smart in order to get my family the care they need. I had to spend time on the phone with my insurance company and understand their inner-workings in order to get the coverage I need. I had to be frank with my health care provider and ask for their help with billing. In the end everybody wins: nutritionist gets new client, husband gets healthy, and insurance co. won't have to pay for expensive diabetes care.

Are you being your own health advocate?

What's In A Name? Latino vs. Hispanic

2008-10-01T11:03:00.002-04:00

I get calls from a lot of people asking me all sorts of questions about Latino culture and health. But hands down the number one question people ask, with a little bit of hesitation I might add, is:

"What term should I use, Hispanic or Latino? And what's the difference?"

Considering that our community is set to triple by 2050, I think now is a good time as any to set the record straight. The terms "Hispanic" and "Latino" are often used interchangeably. Technically, HISPANIC implies a connection to ancient Spain and its language while LATINO represents Latin American origins or ancestry.

In the southwest region of the US, the term Hispanic is preferred while the East Coast region of the US generally prefers the term Latino. However, most Hispanics and Latinos living in the US prefer to be referred to by their specific country of origin, i.e. Mexican, Cuban, Colombian, etc.

My motto about these kinds of thing is: when in doubt, ask. This always has worked for me whether I'm talking to Latinos, Asians, Africans, or Americans. I stick to the standard icebreaker question "Where are you from?" and then take it from there.

What do you think?

Yerba Maté, a traditional start to the day

2008-09-30T13:05:00.006-04:00

Although coffee is popular in Latin America, especially with lots of milk, there is another morning drink that's stood the test of time - Yerba Máte. It's a small tree or shrub, ilex paraguariensis, native to subtropical South America. The Guarani Indians discovered the plant and used to chew on the dark green leaves for an extra jolt of energy.

Making Yerba Maté is easy. All you do is take the dried leaves and infuse them with hot water. Traditionally, maté it's infused in hollow gourds or cow's horns (some say it's the only way maté should be served) and is always accompanied by a single metal straw with a strainer on its bottom tip designed to filter out stems and leaf bits.

It has a reputation as a health promoting drink and now scientists are confirming the claims. Studies found Yerba Maté has:

high anti-oxidant content
is easier on the stomach than coffee
contains potassium, manganese, and magnesium
contains vitamins A, C, E, B1, B2, B-complex

Many yerba maté drinkers report a mental state of wakefulness, focus and alertness. Today it's still common to see people sipping on this grassy-tasting infusion at all hours of the day in countries like Argentina, Uruguay, Brazil, Paraguay, Chile, and Bolivia. It's also very popular and traditional in Lebanon and Syria.

Yerba Maté is now making it's way to the US and can be easily found in supermarkets, health food stores, and Latin grocery stores across the country. So the next time you need a jolt of energy, switch your cup of joe for a gourd of maté!

3 Keys to Healthy Eating

2008-09-24T13:11:00.005-04:00

You've heard the saying "Knowledge is power." Nowhere is this more true than in the realm of nutrition. Dr. Adam Drewnowski, a world-renowned leader in innovative research approaches for the prevention and treatment of obesity, says it takes 3 things to be well nourished:

KNOWLEDGE
MONEY
TIME

"If you have three out of three, you have no problem. If you have two out of three, you can manage. So if money drops out, you can use your knowledge and time to find and cook affordable, nutrient-rich food. If you have no time, then knowledge and money will tide you
over. You can buy (nutritious) takeout," said Dr. Drewnowski. "The problem is when you are zero for three." RDs and other health professionals can't give their clients more time or
money - but they can provide important knowledge to help out the "zero for three" crowd cited by Dr. Drewnowski.

Over and over we hear from our health-professional readers that people don't want to know how to measure their caloric intake or understand the glycemic index of a plate of pasta. "Just tell us what to eat and how much," they say. We're too busy and frazzled to learn how to fish; just give us the fish. With this in mind, the LNC has created a special section for health professionals on our website. In it you will find free handouts that will help you better understand the Latino community - and communicate clearly and efficiently. Visit at http://www.latinonutrition.org/
HealthProfessionals.htm

Cilantro's Magical Properties

2008-09-24T12:51:00.003-04:00

Aside from a wonderful flavor and aroma it imparts to food, cilantro
is also a potent antibacterial. Studies show that cilantro fights off a
strain of salmonella regularly found in food poisoning.

Sprinkled over tacos or mixed in with a yummy batch of guacamole, cilantro is often used as a garnish. But I encourage you to try using it as a main ingredient in a dish. I found this awesome recipe for cilantro pesto at Real Simple. It's easy to make and freezes well. Check it out!

Cilantro Pesto
3 garlic cloves, peeled and coarsely chopped
2 cups fresh cilantro, lightly packed
1/4 cup olive oil
2 tablespoons toasted sesame oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon ground black pepper

Place the garlic and cilantro in the work bowl of a food processor fitted with a metal blade. With the processor running, slowly add the oils, lemon juice, salt, and pepper. Process until smooth.

Place the pesto in an airtight container and freeze for up to 4 months. To thaw, microwave on low for 2 to 3 minutes.