Nutrition Education for Hispanics

Diet vs. Lifestyle Change...Which is Better?

2010-03-07T13:49:00.000-08:00

Diet vs. Lifestyle Change...Which is Better?

Do you diet?
How often do you find yourself saying, “no…I can’t have that, I’m on a diet” or “I’ll have some when my diet is over”? Some people even comment that they are always on a diet of one kind or another. Although these quotes are common, I would like to encourage you to get away from the idea of going on a ‘diet’ and instead focus on making your eating habits a lifestyle change.

Why can the word ‘diet’ be negative?
When asked why the word ‘diet’ can be negative, most people recognize that we view diets as a temporary solution to reaching a goal body weight or size. Also, many people comment that diets often fail, and some even expect their diets to fail before they even start! Eating should not be torture, but an enjoyable way to nourish you body by choosing healthier foods more often and unhealthy foods less often.

Why is it more positive to make a lifestyle change?
Making a lifestyle change to the foods you eat is a much better approach to long-term healthy eating than going on a 'diet'. As the word ‘lifestyle’ implies, this is a change to your style or habits of living. Many of us have both good and bad lifestyle habits. For example, I may drink 8 cups of water a day, but only eat fried vegetables. The goal is to maintain your healthy habits and limit your unhealthy habits.

How do I make a lifestyle change?
The key to making a lifestyle change is to set realistic goals. You might decide to limit your soda intake to only one 12 ounce can a day instead of two 20 ounce bottles. You may decide you will only eat deep fried meats once a week and instead choose to bake, broil, or grill a majority of the time. Or, you may decide to eat a salad with light dressing with your dinner each night.

You don’t have to become a healthy eater overnight! Set up to three goals at a time which you truly believe you can achieve. Choose a non-food reward you would like to have once you have reached and maintained your goals. After those goals have been reached, set new goals and continue the health-enhancing process!

Remember, you are making lifestyle changes, not going on a ‘diet’! While you may sometimes make better choices than you do at other times, you are working toward a lifestyle you can maintain and enjoy. Don’t beat yourself up over your poor choices and recognize that slip-ups happen, but you are strong enough to continue on your path to healthier eating!

[photo courtesy of floodkoff via Flickr]

Why do we eat? Is it hunger…or something else?

2010-02-23T18:13:00.000-08:00

Why do we eat? Is it hunger…or something else?

When people think of reasons why they eat, common answers may include “because I’m hungry” or “to live,” but how many of us really think of the reasons behind why we eat?

What does nostalgia have to do with eating?
Take, for example, a piece of warm, freshly baked apple pie…appealing not only to the taste buds, but the senses of smell and sight. This food is commonly linked to many positive feelings like holiday cheer and happiness or being home with the family. For many of us, food is not only something that tastes good and provides nutrition, but something which provides comfort and can bring back good memories.

What does attention have to do with eating?
While nostalgia can trigger eating, a lack of attention to emotion can also increase the amount of calories you eat in a day. A study published in 2009 in Cognition and Emotion found that women who paid the least attention to their emotions ate the most calories. This means that if you don’t pay attention to what you are feeling, you may be eating not because you are hungry, but for emotional reasons.

What is 'emotional eating'?
According to the Mayo Clinic, problems with finances, relationships, work/unemployment, health problems, fatigue, and even bad weather can trigger ‘emotional eating.’ Even boredom can drive you to snack just to have something to do. Food can serve as a distraction from difficulties, and is sometimes even compared to a drug! When you eat to soothe your emotions, weight gain may result. This unwanted body change can lead to more problems and ultimately trigger additional emotional eating episodes.

Am I an 'emotional eater'?
So, what can you do if your emotions are triggering you to eat? One very easy way to determine if emotional eating is a problem can be to keep a food journal. Write down the time you are eating, the food you are eating, if you are hungry, and the emotions you are feeling. Many times, keeping a journal for a week or two can help your recognize a pattern in your eating habits.

What can I do about 'emotional eating'?
You may also want to talk to a close friend or family about your emotions and eating habits. This can help to develop a support network to get you through difficult times. Avoid eating when you are distracted and don’t purchase items you tend to eat during weak emotional times. Instead, stock up on healthy items like fresh fruits, veggies, and lower-calorie snack foods. If emotional eating continues to be an issue, you may want seek the support of a therapist who can help to identify emotional triggers and habits.

If emotional eating is a concern in your life, remember you are only human! We all have ways of coping during times of stress. If you have an episode of ‘emotional eating,’ forgive yourself and move on. Focus on short-term goals for long-term success!

[photo courtesy of D Sharon Pruitt via Flickr]

Top Health and Nutrition Habits You Can Really Keep!

2010-01-31T15:17:00.000-08:00

Top Health and Nutrition Habits You Can Really Keep!

The New Year day is gone…time to re-think those new resolutions! If you have already fallen off the wagon, don’t be discouraged - you are definitely not alone! In fact, most people break their resolutions by the end of the first week in January. So, here I come armed with my five best secrets for embracing life changing habits for good!

#1 – Hydrate your body with super power by juicing every day
I can’t emphasize enough what a life saving tool this habit is! Juicing is an easy way to get your 5-a-day of fruits and vegetables and help prevent chronic diseases including heart disease, cancer, and digestive problems to name just a few. This is not a license to drink all the fruit and veggie juice you want – the key is moderation. You can juice a small 8 oz. quantity, but if you want a quick pick-me-upper for later in the day, save another 8 oz. for your mid-afternoon snack attack!

#2 – The “no gym” moves
These habits will allow you to get lots of exercise without even wearing gym clothes! Here it goes:

Place your phone really far so you have to run to answer it.
Exercise more than just your eyes! While watching novelas, do squats or sit ups. If you prefer to stay on the couch, do arm exercises with a couple of soup cans.
Get off the train or bus a few stops earlier so you can walk a few blocks to or from work.
Walk around your building a few times during your break or lunch period.
My favorite: dance with the escoba! This is when I let all my anxieties run away while singing to Cristian Castro’s favorite songs while sweeping la casa.

#3 – Choose foods with colors
This habit is not difficult for Latinos since we love just about anything that is eatable! Fill your plate with a variety of colors at each meal! This will assure that you have a well balanced diet without counting calories, fat, vitamins, minerals, etc.

#4 – Never, never, never skip a meal
This is the number one mistake dieters make! They starve themselves during the day and eat the house – and more – at night! If you are in a rush, grab a glass of low fat milk and add a piece of fruit, low-fat yogurt, handful of dried cereal, leftovers from the night before – anything! Just don’t leave the house with an empty stomach. Skipping meals will lead to overeating later in the day and ultimately work against your weight loss or maintenance goal. Try to spread out your calories during the day instead of eating all your calories at night – it will make a huge difference!

#5 – Get some rest – “me time”
Take time for yourself each day and truly enjoy your well deserved rest. Turn off the phone and have some “me time”…you will be a happier and more energized to tackle just about anything that comes your way!

Go ahead and take the first steps to a healthier life style! These tips are simple, but they will make a significant difference in your life!

[photo courtesy of joey.parsons via Flickr]

Glorious Guava

2009-12-14T19:08:00.000-08:00

Glorious Guava

Guava, also known as Psidium guajava, is a delectable fruit which is cultivated in many tropical and subtropical countries. It grows native in Mexico, the Caribbean, and both North and South America.

Vitamins, Minerals, & More
The entire guava fruit is edible, but is not usually eaten. The fleshy fruit contains beneficial compounds such as antioxidants, polyphenols, and carotenoids. Guava also contains vitamins and minerals including Vitamin A, Vitamin C, Calcium, and Potassium.

Health Benefits
Guava is not only tasty, but offers many health benefits which have been proven through scientific study:

Diabetes – Guava juice has been shown to have a blood sugar lowering (hypoglycemic) effect in animal studies. It has been suggested that guava may be used to improve or prevent Type 2 Diabetes. A Japanese animal study showed drinking guava juice long-term may increase insulin concentration in blood plasma, improving blood sugar control.
Blood Pressure – Multiple studies have shown that eating guava can lower your blood pressure. These studies have proven that guava can bring improvements of 7 to 9 points.
Blood Lipids – Other studies have shown guava consumption to decrease both total cholesterol and triglycerides and increase “good” HDL cholesterol. Reductions in serum total cholesterol range from 7.9 to 9.9% and decreases in triglycerides range from 7 to 7.7%. Guava-related increases in “good” HDL cholesterol range from an insignificant increase of 4.6% to a significant increase of 8%.

[References available upon request]

Go Guava
Enjoying guava is a great way to benefit your health and body. If guava is new to you, keep an eye out for it in the produce section of your local supermarket or Hispanic/tropical market. Go guava today!

[Photo courtesy of Vic Lic via Flickr]

Water and You - Healthy Hydration

2009-12-03T15:42:00.000-08:00

Did you Know…Your Body is over 60% Water?

It’s true! The body is made up water and other materials which all come together to form a human being – YOU! You are not only made up of water, but also other items found in foods you eat each and every day such as protein, fat, carbohydrates, vitamins, and minerals. Interestingly, foods contain water along with these nutrients, and some foods such as fruits and vegetables are up to 90% water. Although a lot of water is in the foods you eat, your body cannot get all the water it needs from diet alone. It is necessary to drink water every day to stay healthy and energized!

Water, Thirst, and Dehydration

Many people believe that they only need to drink water when they feel thirsty, but the feeling of thirst lags behind the body’s need for water. In fact, when you are thirsty your body has already started to become dehydrated. Dehydration happens when the amount of water exiting your body is greater than how much you take in. This condition can be dangerous and may lead to weakness, exhaustion, mental confusion, or even death. Therefore, it is important to make sure you are drinking enough water. You can easily tell if you are dehydrated by looking at your urine. If it is dark yellow, you need to drink more water. If it is very pale yellow or clear, you are meeting your needs.

Daily Water Needs

In one day the average person loses about 2.5 liters of water. It is easy to see that getting this amount of water requires intake beyond the water found in food. Most people need between 7 and 11 cups of water per day. If you are physically active or live in a hot climate you may need more water than those who live less active lifestyles or reside in northern climates. Drinking extra water is also needed if are ill, pregnant or breastfeeding, or have other health conditions.

Healthy Effects of Water

Water is not just important to meet your body’s fluid needs. It also has many health benefits! Water is needed for every system of your body. It is used to flush bad toxins out of your organs, carry nutrients to your cells, and provide moisture to many body tissues including those in the ear, nose, and throat. Drinking plenty of water can help reduce the risk of developing many types of cancers including bladder, prostate, and breast. It can also help lessen your chances of getting kidney stones, a painful condition which can be caused by drinking too little water.

Water Tips and Tricks

So, now that you know how important water is for your body and health, how can you drink enough? Here are a few tips and tricks to help you take in the right amount of water:

Keep water within reach at all times
Drink water before, during, and after exercise
Eat fruits and vegetables such as watermelon and tomatoes which are mainly made up of water
Drink beverages such as milk and juice which are mostly of water

Water is important for your well-being! Drinking enough water ensures that you will have more health benefits and less health risks. If you have any questions or concerns about getting enough water, be sure to talk to your health provider. Water isn’t hard to get – always keep it with you and you will find that drinking enough water isn’t so hard after all.

[photo by darkpatator via Flickr]

Balanced Meals The Easy Way!

2009-11-18T20:24:00.000-08:00

A Balanced Meal Is Important...And Easy, Too!

Perhaps you have asked the following question: "Why is good nutrition important for my health?" In the simplest terms possible, good nutrition is vital to living a long and healthy life!

Food Nutrients and Your Body
The nutrients found in healthy foods such as fruits, vegetables, low-fat dairy products, whole grains, lean meats, beans and healthy plant fats...

...provide energy
...maintain bone structure
...prevent deficiencies and the symptoms which come with them
...support immune function
...increase resistance to sickness and disease
...promote wound healing
...support metabolic processes in the body
...contain antioxidants which fight free radicals

Healthy vs. Unhealthy Foods
With health benefits like these, it is easy to see why eating right is so important. Eating foods which are not nutritious will still provide energy in the form of calories, but typically lack the vitamins, minerals, and healthy fats which are essential for your body's support and health.

Balanced Meals Made Easy!
Many times it can seem overwhelming or confusing to put together a healthy meal. Most of us know what types of food are healthy, but we cannot picture what a healthy meal should look like. The following diagram shows an example of what your plate should look like when you prepare and serve your food:Half of the plate should be fruits and vegetables, one quarter should be lean protein such as chicken breast or plant sources like beans or legumes, and the last one quarter should include grains and starches such as bread, tortillas, or potatoes. Add a glass of milk and a slice of bread and you have a complete, balanced meal!

You Can Do It!
Visualize this plate if you are having difficulties choosing the correct foods or planning a meal. It is one of the easiest methods to eating a balanced diet and is sure to help you in your quest to eat healthy for maximum health and longevity.

Healthy Eating!

Healthier Holiday Eating

2009-11-04T17:39:00.000-08:00

Easy Tweaks for Holiday Eats

The holidays are almost here and eating healthfully during this time of year can seem difficult, but it doesn’t have to! With a few small simple changes, holiday favorites can become healthier and still be pleasing to the taste bud of relatives and friends. Hopefully you will not only enjoy the following healthier options, but will also be inspired to tweak your own favorites!

Appetizers
It is very common to see a wide array of appetizers set out at holiday parties. Perhaps some of the most common foods are corn chips and salsa, cheese and crackers and various other snack goods. Check out this quick and easy healthy switch:

Cheetos – 21 pieces (about 1 handful) = 160 calories and 10 grams of fat

Baked tortilla (or pita) chips – 24 pieces (larger pieces) = 186 calories and 2 grams of fat

Although the baked tortilla chips have a few more calories than the Cheetos, the serving size is more than two times larger! You can make baked tortilla or pita chips by sprinkling small pieces with lime juice and/or seasonings to taste. Pop them in to the oven and bake until crispy.

Potatoes
What would a holiday be without mashed potatoes? While traditional mashed potatoes are typically high calorie and high fat, the use of seasonings can make the lower calorie and fat version just as delicious!

Mashed potatoes – made with butter and whole milk = 240 calories and 9 grams of fat

Mashed potatoes – made with skim milk, fat free sour cream and fresh garlic = 113 calories and 0 grams of fat

The healthy mashed potatoes have less than half the calories of the traditional version and have used low fat dairy products and garlic to enhance the flavor. Note that the healthy mashed potatoes can be modified to fit any family’s tastes – add chives, onions or any other flavors you like!

Beverages
We all love the fun flavors of holiday drinks, but a majority of these beverages are high in calories and may also contain a lot of sugar. Drinking light or diet beverages can be a great way to cut down on calories without sacrificing holiday flavors.

Regular beverage (juice, soda or other fruit beverage) = 150 to 160 calories and 0 grams of fat

Fruity drink (prepared with Sprite Zero, light juices and cut fruit) = 17 calories and 0 grams of fat

The fruity drink contains almost 1/10th the calories of the regular drink. Add a few slices of fresh fruit such as oranges and limes to create a sangria-style drink with unique appeal.

Dessert
Nothing is as American as apple pie! Desserts are one of the best parts of the season and no holiday meal would seem complete without a special treat.

Apple pie (1 regular slice) = 410 calories and 19 grams of fat

Baked/grilled apple (with brown sugar and cinnamon) = 90 calories and 0 grams of fat

Apple pie contains over 400 calories without a scoop of ice cream or whipped topping! The baked apple dessert contains less than a quarter the calories of regular apple pie. You can even add a scoop of ice cream and still have a dessert with about half the calories of the traditional dessert. Try this easy recipe or make small changes to your own dessert recipes by replacing the fat and/or eggs with applesauce or using whole wheat pastry flour to replace part or all of the regular all-purpose flour.
Happy Healthy Holidays!

The Importance of Eating Right for Hispanic Americans

2009-10-19T21:17:00.000-07:00

Why is Eating Right So Important?

We all know that it is a good idea to eat correctly, but why is this so important? A well balanced diet provides energy and nutrition to keep your body in optimal health. This includes not only eating an appropriate amount of fat, carbohydrate, and protein, but also meeting vitamin, mineral, and water needs.

A healthy diet can help prevent chronic diseases including obesity, heart disease, cancer, high blood pressure and diabetes. The World Health Organization has published a very surprising statistics related to unhealthy eating. They stated that over 2.7 million deaths worldwide could be contributed to a lack of fruit and vegetable consumption. This is a significant number of deaths which could have potentially been prevented through better food choices and food availability.

Eating a healthful diet is especially important for Hispanics because this group is at a higher risk for many chronic diseases. For example, Mexican Americans are twice as likely as non-Hispanic whites to be diagnosed with diabetes. Hispanic people are 1.5 times as likely to develop kidney disease related to diabetes and are more likely to die from diabetes-related causes.

Hispanic people are less likely than non-Hispanic white people to have high blood pressure. However, the 20% of people over 18 that do have high blood pressure are less likely to control this condition. High blood pressure is a significant risk factor for stroke and should be taken seriously and be treated with appropriate medication and a healthful diet.

High cholesterol and triglyceride levels are other diet-related condition that affects many Hispanic Americans. Approximately 16% of Mexican Americans have high cholesterol levels. Diets high in cholesterol are strongly contributed to this health condition. High cholesterol and triglycerides should be monitored and addressed through diet and medication (if needed) because these conditions contribute to heart disease.

So, now we know a bit about why eating right is so important for health. But, you are probably wondering how to eat a healthful diet. Look below this blog at the entry entitled “Latin American Diet Pyramid.” This article offers brief, helpful advice on how to eat right and continue enjoying traditional Hispanic foods. Enjoy!

Latin American Diet Pyramid

2009-10-12T20:42:00.000-07:00

A Helpful Tool for Healthy Hispanic Eating

Latino Nutrition Month (September 15 - October 15) is drawing to a close, but that doesn’t meant that you can’t enjoy the delicious and flavorful Hispanic foods and cuisine throughout the year! Although most of us are familiar with Latino food and likely eat it either in our own homes or when we dine out, it can be a daunting task to plan a healthful Hispanic diet without the proper resources.

A wonderful resource for Hispanic nutrition has been made available by a non-profit called Oldways, the parent organization of the Latino Nutrition Coalition. This organization has developed a Latin American Diet Pyramid which can be found at www.oldwayspt.org. The first version of this pyramid was created in 1996, and is has been revised and modified to meet the needs of consumers and educators all over the U.S. The latest version features both Spanish and English text as well as vibrant illustrations to bring the Latin American Diet Pyramid to life!

This pyramid is more important than every before due to the declining health of some Hispanic Americans. Like many others, Latinos who come to the U.S. often pick up unhealthful American practices such as eating high-calorie, low-nutrition meals and getting very little exercise. A return to the healthful, native diets and practices of the Hispanic culture can help make a positive impact on the increase in chronic diseases such as obesity, diabetes, and heart disease many newcomers to the U.S. experience.

So, what’s the deal with the Latin American Diet Pyramid? According to the Oldways website, this pyramid is “an educational guide to healthy eating that relies on familiar, inexpensive, tasty, healthy, and easy-to-prepare foods.” Sounds good, right? And it is! Let’s take a quick look at the pyramid!

Bottom Layer

The bottom layer makes up the foundation of a healthy Latino diet. Like many healthful diet plans, this section features plant based foods. Eat these items at every meal!

Vegetables – Vegetables are rich in vitamins, minerals, healthful phytochemicals and antioxidants! All different types of vegetables used in Latino cooking such as zucchini, tomatoes, kale, tomatillos, squash, okra, chilies, and cactus are good for you and can be eaten liberally. Don’t be afraid to experiment with a wide variety of vegetables and flavors!

Fruits – Fruits, like vegetables, offer vitamins, minerals, phytochemicals, and antioxidants, but they also can satisfy your craving for sweets! Be sure to incorporate many types of fruit such as breadfruit, mangoes, papayas, pineapple, cherimoya, guava, grapes, and kiwis into your diet daily. Avocados are also an excellent fruit, but don’t fall into the typical ‘fruit’ class. Avocados are a great source of healthy monounsaturated fats, but like all fats are high in calories and should be enjoyed in moderation.

Beans, Legumes, and Tubers – These items are fundamental to all Hispanic diets. Keep an eye out for beans such as kidney or black, tubers such as yucca or taro, and grains such as corn, amaranth, quinoa, and wheat. Yams, sweet potatoes, and peanuts also fall into this category.

Middle Layer

The middle layer features many types of protein and also dairy products. These items should be eaten daily.

Dairy, Poultry, Seafood and Shellfish – These items are typically eaten daily, but are typically not stand-alone foods. When incorporating poultry, seafood or fish, combine them with foods from the bottom layer to maintain a healthful balance.

Top Layer

The top layer features items which should be eaten in moderation. These items are not forbidden and can still be enjoyed, but should only be eaten weekly. (Note that older versions of the Oldways pyramid feature this top layer as one triangle, but newer versions split these categories into two separate layers.)

Red Meat – Red meats are a good source of protein and iron, but have been linked to both cancer and cardiovascular disease increased. Eating red meat should be limited to only a few times per week.

Eggs – Eggs are also great source of protein, but the yolk is high in cholesterol. For this reason, eggs should be used only 1-2 times a week.

Sweets – Latino desserts are flavorful and rich, but don’t need to be eliminated completely. Just be sure to eat these items only a few times a week and they can still be part of a healthy, satisfying diet.

The Latin American Diet Pyramid is truly a great resource which you can use to guide your meal planning and decision making! By combining these basic principles with an active lifestyle, you can optimize your health! The intriguing traditional diets of the Hispanic culture offer a healthful diet – something which can (and should) be valued by all different people.

Boutiful Benefits of Beans

2009-10-05T20:27:00.000-07:00

Beans Offer Many Health Benefits!

Beans (legumes) are a large part of the Hispanic food culture. A good example of the importance and use of this food can be seen in the consumption of beans by Mexican Americans. This group of people eat approximately 34 pounds of beans per capita. This seems to be an especially large amount when compared to the average non-Hispanic American who consumes only six pounds per capita.

Different Hispanic cultures use different types of beans in their cooking. Black beans are often used by Cubans, Southern Mexicans, Central Americans, and Venezuelans, where as Cubans Central South Americans and Hispanic Caribbeans prefer red kidney beans. Pigeon beans are also popular in Puerto Rico and the Dominican Republic. Chick peas are used in Venezuela and Brazil.

Although different varieties of beans vary in both flavor and color, all have similar nutritional value. A 1/3 cup serving of cooked beans has about 80 calories and contains complex carbohydrates, fiber, B vitamins, potassium and no cholesterol or saturated fat. Legumes, when combined with grains, also provide all of the essential amino acids your body needs. This means that you can have a healthful, complete source of protein without the unhealthful fats found in meat.

Beans are not only useful for meeting daily protein requirements, but also offer many amazing health benefits. Legumes are a wonderful source of soluble fiber, which has been proven in many clinical trials to lower cholesterol. A University of Kentucky study showed that consuming one cup of beans per day can lower cholesterol as much as 19%! Fiber also promotes healthy digestion and intestinal function and may help to prevent colon cancer. Fiber helps to keep you fuller for a longer period of time, which can be especially useful when trying to lose weight and control appetite. Other studies have also shown that consuming beans can decrease your risk of heart disease and stroke.

Incorporating more beans into your diet is not as difficult as you might think. Both dried and canned beans offer the same benefit, but it is important to note that canned beans contain a lot of salt (sodium), which can be problematic for those with high blood pressure. If you are going to use canned beans, be sure to rinse them thoroughly to remove excess sodium. Those new to eating beans can begin adding beans to the diet by substituting beans for meat twice a week or adding them to already-loved dishes. Try preparing soups or other meatless dishes such as bean spreads. Legumes can also be added to salads or incorporated into snacks.

A few brief tips to remember when cooking beans are as follows:

When cooking dried beans, change the water several times during the soaking process. This will help to eliminate the gas-causing indigestible sugars.

It is commonly recommended to drink more water and a dietary aid such as Beano when adding legumes to the diet because the increase in dietary fiber may bring slight flatulence. As you continue eating beans, your body will adjust to the increased fiber and flatulence should pass.

Note that dried beans double or triple in size when soaked and cooked. This is necessary to remember when cooking legumes to avoid boiling over.

Beans are done when they can be mashed easily with a fork or between two fingers.

Incorporate beans into your diet today! They are not only tasty and filling, but provide many health benefits and offer a heart healthy, no cholesterol alternative or supplement to meat.

Hispanic Influence on the U.S. Food Market

2009-09-28T19:56:00.000-07:00

Hispanic Influence on the U.S. Food Market

One in seven Americans is of Hispanic descent, therefore it is should come as no surprise that this population has greatly influenced the United States food market. This influence will likely continue to grow based on current estimates that Hispanic Americans will account for 25% of the U.S. population by 2050.

With this large population comes tremendous buying power. 2002 estimates stated that Hispanic families spent about $117 per week on groceries compared to an average of $87 per week spent by all U.S. grocery shoppers. This is likely related to the fact that Hispanic families are more likely to prepare and serve food at home. This demographic looks for fresh, flavorful, authentic produce and food products in supermarkets. Food plays a large role in the Hispanic culture due to the common beliefs that foods are classified as “hot” or “cold” and can influence health and illnesses.

Food preferences and uses vary greatly between different Hispanic regions. For example, Mexicans eat much corn and amaranth, while coastal and Caribbean Latin Americans prefer rice. While beans are used in many Hispanic dishes, different types are also used in various regions. For example, Cubans, Southern Mexicans Venezuelans and Central Americans often use black beans in their dishes while Northern Mexicans, Puerto Ricans, and Dominicans typically use pinto beans. The use of spices also varies - Cuba, Puerto Rico, and the Dominican Republic do not use very much chili and hot spices while other regions prepare very hot dishes.

Many Hispanic foods have become mainstream in the U.S. Salsa, flan, tortilla-based products such as enchiladas, tacos, and tamales are available all over the country. Companies specializing in Hispanic foodstuffs, such as Goya, have experienced large growth and their products are available in more stores than ever before. Goya and other companies have helped to bring ethnic food to the mainstream market.

Both Hispanic and Non-Hispanic companies and organizations have developed and/or modified campaigns to reach the Hispanic population. For example, many companies advertise on both English and Spanish television channels. Other organizations, such as the California Dairy Industry, have marketed toward Hispanics, attempting to influence this population’s attitude toward their product(s) and profit from increased sales.

It is truly interesting to watch how the dynamic food market of the United States will continue to be influenced as the Hispanic population grows. In the future, companies producing and marketing Hispanic products will likely continue find a receptive market. As this culture becomes more integrated throughout the United States, both Hispanic and non-Hispanic consumers will benefit from and enjoy the diversity of Hispanic food products and produce available in their local grocery and specialty stores.

Country Cuisine Profile - Puerto Rico

2009-09-20T21:50:00.000-07:00

Hispanic Cuisine Profile - Puerto Rico

Most of us have heard of Puerto Rico and have a good idea of the country’s geographic location, but how much do we really know about the cuisine of this beautiful country? Puerto Rico is not just a great destination spot for sunbathing and relaxing, but also for experiencing fine food and new flavors!

Puerto Rico is an unincorporated territory of the United States. This country is made up of a group of islands located in the Caribbean. The people of Puerto Rico have been considered to be United States citizens since 1917. Since 2003, there have been more Puerto Ricans living stateside (in the U.S.) that in Puerto Rico. Current estimates suggest there are over 4 million Puerto Ricans living in the U.S. Puerto Ricans forms the second largest group of Hispanic people. Puerto Ricans reside in all 50 states, but the largest community is in New York City.

In the United States, Hispanic cuisine is often considered to be “Mexican” food. Therefore, it is very interesting to learn about the foods of other Hispanic countries and see if perhaps some of the dishes you currently enjoy are actually a part of Puerto Rican cuisine!

Traditional Puerto Rican Cuisine

Puerto Rican cuisine is considered by many to be the finest in all of the Caribbean. Puerto Ricans refer to their cuisine as “cocina criolla.” This country’s food features a unique blend of ingredients which create superb flavor and appeal! Puerto Rican cuisine is thought to have a variety of influences:

Arawak and Taíno (Mayan) - Puerto Rican cuisine incorporates both Arawak and Taíno influences. These groups were the original inhabitants of the island. Their Influence can be seen through the use of tubers and roots such as taro and Yuca (cassava) which is used to make casabe, a thin type of bread. Other influences include the introduction of multiple varieties of peppers, tropical pumpkins, peanuts, corn and beans.

Spanish and European - These influences can be seen through incorporation of a variety of ingredients including wheat, garbanzos, onions, garlic, meats and poultry, as well as herbs and spices such as cilantro, oregano, basil and parsley. Other items including cheese, cocoa and sugarcane were also introduced. Cooking methods including pot cooking (rice and beans) and stewing are also thought to originate from European influences.

African - African influences were also brought to Puerto Rico by the Spanish. Common items such as plantains and root vegetables as well as coffee are included. This culture also introduced deep frying.

United States - In the beginning of the 1900’s, the United States began to influence Puerto Rican cuisine. Perhaps the strongest examples of U.S. influence can be seen in through the incorporation of items such as corn oil and bacon into traditional dishes. Other items such as soda crackers and pasta have also found their way into the Puerto Rican diet.

Puerto Rican lunch and dinner meals often feature appetizers such as bacalaitos (cod fritters) or surullitos (cornmeal nuggets). Soups made out of beans or fish are common. An example of a classic soup is sopón de pollo con arroz (chicken soup with rice). A traditional gumbo dish made of chicken or shellfish known as asopao is also commonly served.

Main dishes are typically made using adobo and sofrito. These are blends of herbs and spice blends used to season a wide variety of recipes. Entrées are often prepared through stewing, roasting, breading or barbecuing. The most popular Puerto Rican chicken dish is Arroz con pollo (chicken with rice). Other traditional entrees include mojo isleño (fried fish with sauce) and jueyes hervidos (boiled crab). Meat dishes include carne frita con cebolla (beefsteak with onions) and various roasted meat entrées made with adobo.

The fertile lands of Puerto Rico also allow for growth of a wide variety of fruits and vegetables. Produce items such as chayote (christophone) and breadfruit are common. Fried green breadfruit slices called tostones are served with many meat, fish, and poultry dishes. Tostones may also be made from plantains.

Traditional desserts include flan and many types of cakes as well as preserves and jellies. Common ingredients include coconut, guava, papaya and banana.

Today’s Puerto Rican Cuisine

Today, Puerto Rican cuisine is continually influenced by the melting-pot culture of the U.S. Prime examples of stateside Puerto Rican cuisine can be seen in a new class of restaurants which are popping up in large cities such as New York and Chicago. These restaurants feature something usually referred to as Nuevo Latino cuisine. This class of cuisine combines traditional elements of Hispanic (Puerto Rican) cuisine with ingredients and preparation techniques not commonly used in traditional cuisine. As with other types of Hispanic cuisine, Puerto Rican cuisine will likely influence and blend with the foods flavors of many other cultures.

Be sure to give the delicious, flavorful, intriguing cuisine of Puerto Rico a try! It’s truly a mouthwatering experience!

[photo courtesy of j_bary via Flickr]

Country Cuisine Profile - Mexico

2009-09-13T18:37:00.000-07:00

Hispanic Cuisine Profile - Mexico

We all know that Mexican food is GOOD food, but how much do we really know about traditional Mexican cuisine? For example, did you know that a burrito is not truly Mexican cuisine, but a type of food known as Tex-Mex? Tex-Mex cuisine is actually a combination of Northern Mexican and Southern Texan foods combined. Knowing a bit about the history of Mexican cuisine is not only interesting, but can bring a renewed appreciation to the culture’s delicious dishes, desserts, and beverages.

Mexican Americans in the U.S.

The Mexican community and culture has become an integral part of the United States. There are over 45 million Hispanic people in the U.S. , and more than 60% of these people are of Mexican descent. While this population is spread out across the country, a large proportion of Mexican Americans live in California, Texas, Arizona, New Mexico, and Colorado. Interestingly, the largest community of Mexicans outside of the border states is in Chicago, Illinois. Because Hispanic people are such a large part of North America‘s population, it is not surprising that Hispanic cuisine has become very popular in the U.S.

Traditional Mexican Cuisine

Authentic Mexican food is colorful, flavorful and just plain delicious! The cuisine, like the country, reflects a rich history of many different influences:

Mayan - Authentic Mexican food is thought to have been derived from the Mayan Indians. Mayan food was a direct product of their nomadic, hunter-gatherer culture – wild game, fish, beans, and maize (corn).
Aztec - Aztec influence was incorporated in the mid 1300’s. In addition to the Mayan staples, ingredients such as honey, vanilla, salt, chili peppers, and cacao were introduced to the cuisine. Poultry, such as wild turkey and duck, were also domesticated.
Spanish - The strongest influence on Mexican cuisine came through Spain’s conquest for Mexico in the 1500’s. The Spaniards introduced livestock such as pigs, cows and sheep as well as many herbs, spices, and wheat.
Other - Other influences in Mexican cuisine include French, Caribbean, and South American.

Mexican cuisine typically incorporates many types of fresh fish and seafood, which can be attributed to the country’s coastline borders. The country also boasts grazing lands to the north, fertile agricultural land to the south, and a climate which allows many types of tropical plants to thrive. These elements of the country bring an abundance of ingredients together to create dynamic cuisine which truly has something for everyone.

Examples of delicious traditional Mexican dishes include:

Tamales
Tortas
Nopales
Tacos
Posole
Carnitas
Sweet Pastries
Hot Chocolate
Picadillo
Mole
Agua Fresca
Sopa de Fideos

Today’s Mexican Cuisine

As you might expect from reading this introduction to the history of Mexican food, modern Mexican cuisine is very diverse and incorporates ingredients from a wide variety of influences. While authentic Mexican dishes are still a large part of current Mexican cuisine, many modern dishes incorporate ingredients and preparation techniques outside of the traditional category. In fact, many of today’s fast food and chain restaurants feature foods so varied from traditional dishes that many people do not consider them to serve “Mexican” food. Mexican cuisine will likely influence and fuse with dishes from many cultures as the food industry of the United States continues to progress.

[photo courtesy of y6y6y6 via Flikr]

Country Profile - Mexico

2009-09-10T18:05:00.000-07:00

Hello everyone, be sure to keep an eye out for our first country profile on Mexico! Updates will begin this weekend!

[photo courtesy of Esparta via Flickr]

Coming soon!

2009-08-30T21:18:00.000-07:00

Updates will be coming soon to this blog! Keep an eye out for recipes, country cuisine profiles, nutrition tips and more!

Top Secrets of a Powerful Hispanic Family: Good Nutrition with Latin Attitude

2007-09-28T11:52:00.000-07:00

Be Aware of Risk Factors
Did you know that diabetes, obesity and physical inactivity are all factors that contribute to heart disease? Heart disease is the #1 killer of Latinas in the United States. In fact, strokes and heart disease account for a third of all deaths among Latinas. But there’s good news, too: You can lower your heart disease risk by as much as 82% just by leading a healthy lifestyle. A healthy lifestyle doesn’t happen overnight! If you start your changes slowly, you’ll have an easier time keeping your healthier habits.

A great way to introduce a healthy habit day by day is:

Walking for 10 minutes three times a day, then gradually increasing your time for heart health.
Healthy snacking: Skip the chips and choose in-season fruits like grapes, mangoes, oranges.
Make a date with your mate: Spend time with your honey dancing the night away.
Go on a neighborhood adventure with your family! Take a hike around the neighborhood exploring streets less traveled.

Cut Fat, Not Flavor
Latino foods such as beans, vegetables, fruits, rice and corn tortillas are all part of a healthy diet. But be mindful of the way they are cooked. Maintain flavor while helping your family consume less saturated fat by baking, broiling or boiling instead of frying. Replace one to two tablespoons of vegetable oil or margarine for lard, shortening or butter to reduce the amount of saturated fat.

Eating healthy doesn’t mean meals have to be tasteless! Improve flavor with onions, cilantro, or any favorite herbs in place of salt or lard.

Choosing lean meat also helps reduce the amount of fat you consume. Some helpful hints in selecting and preparing meats:

In general, buy meat that has round or loin in the name, as they are the leanest cuts.
Lower the fat content of poultry and other meat by cutting off skin and fat before cooking or eating.

Eat Your Way to Better Blood Pressure
Latinas are at risk for high blood pressure so it’s important to know your numbers: your blood pressure numbers! Choices like diet and exercise impact blood pressure. Keep your numbers in check by limiting salt consumption and adding potassium, calcium, and magnesium-rich food like fruits, vegetables, nuts and low-fat dairy into your diet. Some simple ways to reach your numbers:

Starting the day with a low-fat yogurt fruit smoothie.
Eating a mid-morning snack of apple slices with a slice your favorite low-fat cheese.
Snack on skewers of your favorite fresh veggies with low-fat yogurt dip.

Get Moving
All physical activity contributes to better health, but you also need about 30-60 minutes of cardiovascular activities each week for optimum heart health. Walking just a few extra minutes a day may lower bad cholesterol (LDL) and may raise healthy cholesterol (HDL). Exercise doesn’t have to be a trip to the gym. Choose physical activities that involve the whole family such as bicycling, soccer, dancing or walking the dog.

Be a Role Model
Research shows that mothers are one of the main sources of health information in the family and often serve as role models for their daughters. Set an example for your family by eating healthy and staying active yourself and encouraging healthy activities you can do together as a family such as cooking meals, gardening or talking a walk.

Eat Your Tomatoes
Tomatoes are an excellent source of lycopene, a powerful antioxidant that may help prevent prostate cancer and some other forms of cancer, heart disease and other serious diseases. An easy way to reap the benefits of tomatoes is by incorporating salsas into an entrée or enjoy as a light snack in a tortilla with low-fat cheese.

Make Friends with Fiber
Fiber is important to overall health. It makes you feel full, which helps control overeating, blood sugar levels and can help prevent heart disease. Fiber is found in fruits, vegetables and whole grain foods such as grapefruit, sweet potatoes, oatmeal, beans, dried fruit and whole-grain breads. The Institute of Medicine recommends eating 25-35 grams of fiber daily along with 64 ounces of water to aid with digestion.

Stress Less
Remember to schedule a little time for yourself. Reduce daily stress with exercise, friendships, group affiliations, hobbies and laughing. For a special treat, go on a girls’ weekend to any place you can escape with friends.

Floss to Better Health
Visit the dentist every six months and floss regularly to reduce gum inflammation that has the potential to spread to your heart. Keeping floss on your countertop is a good reminder!

Be Good to Your Bones
Prevent osteoporosis by eating a well-balanced diet adequate in calcium and vitamin D from low-fat dairy products. Exercise regularly, and include weight-bearing activities such as walking, jogging, dancing and lifting weights. Avoid smoking, and, if you drink alcohol, do so in moderation.

Busting Nutrition Myths

2007-09-26T11:45:00.000-07:00

Myths about nutrition tend to stay around for years and somehow they touch a very sensitive button in many of us. We want to be the best super mom ever and when our best friend shares her amazing nutrition discovery, we may look at each other and wonder if it has any validity.

Great news! I am sharing some of the most popular nutrition myths so you can be charged with up-to-date accurate nutrition information. Let’s take a look; some will ring a bell while others will make you go back to your best friend and set them straight. Whenever you do, be aware, nutrition is one of the most controversial topics, right up there with politics and religion!

Calories eaten at night are more fattening
It is the total calories that count, not the time of day you eat them. There is no “witching hour” that makes food more likely to adhere to your hips. That said, avoid late night eating. People who skip meals to devour a feast later will probably overeat more calories than they would have eaten they had spaced meals through the day and paid attention to calories not time!

Your body can’t tell the difference between honey and sugar
As far as your body is concerned, there is no difference if you dip you’re your sugar bowl or squirt from your honey bottle. Honey, sugar and even high fructose corn syrup are all broken down into glucose and fructose. Honey is a little sweeter than sugar so you may use less, but that is the only benefit. Raw sugar, brown sugar, cane sugar, turbinado sugar, etc. are all basically the same. Honey is less refined than white sugar, but that only means more molasses, which is nutritionally insignificant. And by the way sugar does not cause diabetes - another popular myth.

Low fat means low calories
Whenever you see the word “low” on the label, that should be your clue to keep looking a little further. One important number people forget to look at is to look at the serving size and total calories on the Nutrition Facts Label. Low fat foods (especially fat-free foods) may have the same amount of calories than regular versions. Bottom line, low fat or fat free foods don’t give you the license to eat all you want.

Multigrain foods are made with whole grains
The only way to know (for sure) if you are eating “whole grain” is when you see the word “whole” leading the ingredient list in front of every grain. Multigrain, 7-grain, even cracked wheat, you can’t assumed 100% whole grains were used. Even breads and cereals stating “made with whole grains” may contain few whole grains.

Frozen vegetables are just as nutritious as fresh
Just-picked vegetables and fruits do provide more vitamins and minerals. If you are lucky enough to get just-picked produce, because the longer that fresh produce stays in the storage, the more the nutrient levels may drop. The beauty of frozen vegetables and fruits is that they are flash frozen immediately after picking in order to preserve the nutrients. Use your microwave to cook your veggies, so you may continue preserving nutrient.

Recipe: SOFRITO (Puerto Rican Seasoning)

2007-09-21T11:57:00.000-07:00

SOFRITO
(Puerto Rican Seasoning)

1 green bell pepper, chopped
1 medium tomato, chopped
1 small onion, chopped
1 clove garlic, chopped
1/2 cup fresh cilantro leaves, coarsely chopped
2 teaspoons dried oregano

1. In a blender, blend all the ingredients until smooth.

Servings: 1 cup

Hispanic Nutrition

2007-05-07T20:23:00.000-07:00

Sylvia Meléndez-Klinger, RD, MS, LD, CPT

A registered dietitian and certified personal trainer providing health and nutrition education for Hispanics.

Sylvia E. Melendez-Klinger founded Hispanic Food Communications, Inc. in 2000. For over seven years, she has been consulting with some of the world’s largest food, beverage and pharmaceutical companies. Sylvia helps companies and organizations reach the 35 million Hispanics in the US – as well as companies in Mexico and Latin America. Her expertise as a dietitian and experience as a media spokesperson have made her one of the most sought-after voices in marketing to Hispanics today. Sylvia Melendez-Klinger is a registered dietitian of the American Dietetic Association and a licensed dietitian in the state of Illinois. The
Chicago Dietetic Association honored her as "Recognized Young Dietitian of the Year" in 1994. She is an active member of the following professional groups:

American Dietetic Association
Illinois Dietetic Association
Dietitians in Business and Communications practice group
Food and Culinary Professionals practice group
Latino and Hispanic American Dietetic Association (LAHADA) networking group
Grain Foods Foundation Medical Advisory Board
GSK Multicultural Council on Weight Control

Sylvia began her career as an Administrative Dietitian at New England Memorial Hospital in Boston, MA. She earned her bachelor degree in Dietetics and Nutrition from Loma Linda University in Loma Linda, CA, her Masters of Science in Public Administration from DePaul University in Chicago and her certification for personal trainer from the National Council of Strength and Fitness. Sylvia has also worked for the WIC Program (the Special Supplemental Nutrition Program for Women, Infants, and Children sponsored by the USDA) as a supervising nutritionist and for the University of California Irvine Medical Center as a clinical and research dietitian. She worked for Northwestern University Preventive Medicine as a research dietitian and for the Quaker Oats Company for almost ten years as a Senior Culinary Development Specialist. Sylvia still finds time to train for marathons in her spare time. She lives in suburban Chicago, IL, with her husband and two children.