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

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

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.