Tobacco 

When we think of tobacco, we’re not just talking cigarettes, but all forms of tobacco including cigars, dip, chew, snuff, snus, herbal cigarettes, pipe, hookah, electronic cigarettes and rolling tobacco.

What’s at risk? 

On every tobacco product, there is a surgeon general warning stating the health risks associated with each product. Take a look at yours. What’s it telling you? What isn’t it telling you? Smokers are at an increased risk of heart disease, lung cancer, COPD, and premature death. If this list isn’t enough to change your mind about smoking, make your own list to help you quit. Keep it in a place where you can always see it; your wallet, at your desk, or as your phone background.

The Non-Smokers/ Users

If you’ve already made the decision not to smoke or use tobacco, you’re ahead of the game! Non-smokers have a significantly lower risk of heart disease, lung cancer and other conditions than smokers and tobacco users.

Secondhand smoke

Whether it’s from a family member, a friend or co-worker, secondhand smoke causes about 46,000 heart disease deaths and 3,400 lung cancer deaths among U.S. nonsmoking adults every year, according to the Centers for Disease Control and Prevention.

Preventing secondhand smoke

While it may seem like a good option, opening up a car window is not protecting anyone in the vehicle from secondhand smoke. Maintaining your home and car as a smoke-free environment will help eliminate the chances for secondhand smoke, especially among your children.

Although many restaurants, cities and states have eliminated indoor smoking, many still allow smoking in public. Even if there is a designated non-smoking area, this does not limit your exposure to secondhand smoke.

Don’t allow people to smoke around you or your children and be sure their schools are a tobacco-free environment.

Quitting

The decision to quit smoking is a big one. It has to be entirely yours and you have to be committed to making a change in your behaviors. It won’t be easy, but no one’s telling you to go pavo frio. Many companies and organizations support your decision to become tobacco free and offer resources for you and your family members.

Check out the CDC.gov resources on tobacco free support and their educational campaign.

You can also call 1.800.QUIT.NOW (784.8669) to get connected to a helpline in your state and receive a free quit plan.

For more quitting materials, check out this list from Tobacco Free Kids in Spanish and English featuring the National Cancer Institute, National Women’s Health Information Center, American Heart Association, American Lung Association and more.

-The Healthy Latina

What are modifiable health risk behaviors?

Modifiable health risk behaviors are the behaviors we engage in and we have the power to change.

Poor Nutrition

Diet is the major aspect of our life where we have control. We each have personal preferences from the types of food we like to our specific eating habits. Somehow it seems like todos nuestro ninos, novios y esposos  no le gustan verduras como brócoli. What happens if you can’t get those picky eaters to get their veggies despite all your effort?

We’re all different and we don’t all enjoy the same things. One thing to remember is that our differences don’t give us an excuse to ignore the nutritional value of our diets.

Nutrition isn’t just about eating healthy in order to lose weight or to maintain your dress size, it’s important to your body functions down to a cellular level. When your cells are nourished properly, your body performs at a high level. When you cells aren’t nourished properly, your body suffers and you can feel it; it’s that dragging feeling you get after you ate too many chorizo con huevos breakfast burritos and just want to lie down for a nap.

Nutritional Needs

Water- If you feel thirsty, your body is already low on water. Have you heard that before? H2O is your best friend and an essential component to your overall nutrition. Every cell in your body needs agua and without it, you may feel dizzy, nauseous or even pass out. The recommended amount of water is usually 6-8 glasses a day to avoid dehydration. Dehydration can become a serious condition very quickly, so drink up! You’ll notice clearer and more radiant skin when you do!

Vitamins & Minerals- I’m not necessarily talking about daily multi-vitamins and dietary supplements, but about vitamins and minerals from the foods you consume.  Here is a great list of what you need and how to get it from natural sources. Also, be wary of any dietary supplements and vitamins you are taking.  Unfortunately, those expensive vitamins tu hermana recommended may not be effective and could be harmful to your health. Did you know that “Manufacturers and distributors do not need FDA approval to sell their dietary supplements”? Be very careful and read all labeling before deciding on a product.

Food Groups- Remember that time we talked about nutrition? To recap, the foods you need are divided into grains, oils, fats, proteins, fruits, vegetables and dairy. The USDA recommends varying your vegetables, eating more fresh fruits,  making half of your grains whole, lean proteins, and consuming calcium rich and low in fat dairy. You want to limit your oils and fats, but make sure you don’t eliminate them completely from your diet.

Dietary Fat- Do you know the difference between saturated fat and unsaturated fat? Knowing which types of dietary fats are superior to others can help you from gaining weight and feeling sluggish. Fat is actually important to your diet and you need to consume small portion in order to keep your skin, hair and cholesterol levels healthy. Fats also play a major role as a source of energy and helps your body absorb vitamins.

Caloric Content- Have you ever tried counting calories to lose weight? If you have, you know how frustrating it is when you’ve hit your daily limit and you’re still hungry! Caloric content can be a great resource for maintaining and losing weight if it’s managed in the right way. The key is eating foods that will give you energy and keep you feeling full longer. Foods that are high in fiber and low in fat will easily become your best friend! The type of foods are really what matter when it comes down to caloric content.

Change your behavior and modify your health risks.

-The Healthy Latina

We are no stranger to stress. Somehow, that little word has snuck its way into every aspect of our lives and changed the way we handle everything. Can you even remember a time you didn’t feel stressed out or anxious? Your mind probably goes back to your last vacation. Take a moment to de-stress and train your brain for a mini-vacation from stress every day.

To read the full article, visit New Latina and follow the 10 steps toward a stress free life!

Lack of physical activity

Physical activity is different for everyone. Some people love it. Some people hate it. Some people have never tried it and think they hate it. Everyone has a different opinion. So what happens when we don’t exercise? Have you heard the phrase “use it or lose it” when talking about exercising your muscles?

When our muscles are unused for only a few days, the muscle mass begins to break down and does not repair itself like it would if you had been exercising. Think of that time you broke your arm and had it in a cast for a while. When you took the cast off, was your arm much smaller than the other? Yes! Our muscles are constantly building, tearing and repairing themselves and in order to achieve our optimal strength. Even in daily activities, physical activity and exercise are critical.

Why should you change? Disease is looming. Physical activity and exercise are an incredible natural medicine. When we start to get a cold, we begin taking Vitamin C and giving our bodies extra rest. Think about looming diseases in this sense and consider exercise as your immune system boost. As Latinas and women, we are at a higher risk of heart disease, diabetes, some cancers and other chronic diseases. When we aren’t getting our recommended amounts of physical activity, we are increasing our risk of potential disease.

According to the Physical Activity Guidelines for Americans, all adults should receive 2 hours and 30 minutes of moderate to intense physical activity per week.  Have you had enough?  Did you know that cleaning, gardening and walking the dog are all moderate exercises?  Intense physical activity is very different and your body needs it just as much. Studies show the benefits of moderate to high intensity work outs can reduce pain among patients with many diseases, even cancer. High intensity exercise increases your bone density as well which is something us women have to worry about. Avoid osteoporosis, look great and feel great.

Change your behavior and modify your health risks.

-The Healthy Latina

I recently wrote an article for NewLatina.net on National Nutrition Month and the six steps you can take to enhance your diet.

View the full article on the New Latina website.

National Nutrition Month

March is National Nutrition Month and this year the Academy of Nutrition and Dietetics is encouraging Americans to Get Your Plate In Shape and focus on making informed food choices and developing healthy diet and exercise habits.

Nutritious food isn’t always convenient in our fast-paced society. Think about a few questions. Did you eat breakfast this morning? When was the last time you had a side of vegetables with your meal? Was your afternoon latte skim milk or whole milk?

Here are 6 things to keep in mind for a healthier, fuller lifestyle during National Nutrition Month.

What is love?
This crazy little thing called “love” is defined in many ways, different for every person and every culture. When you think about love, do you picture a person, think of  a feeling or have an image of an object in your head? Some people may associate love with romantic feelings, but there is also compassionate love, feelings of infatuation, motherly love, and so many others.

There is a science behind love

Although we associate love with our hearts, the feeling is actually developed in the brain. When various chemicals are released in our brain, they react with neurotransmitters that trigger feelings and emotions. When these chemicals aren’t being produced or functioning properly, we experience complications because of it. It seems like a crazy concept, but our bodies are far more complex than we can imagine. Dopamine and Seratonin are chemicals that we remember hearing in our high school health classes, but do we really know how these chemicals affect our moods and feelings?

Dopamine

Dopamine is a neuotransmitter that not only helps regulate movement and emotional balances, but when released in certain areas of the brain, it gives you the feeling of pleasure or satisfaction.

Serotonin

Serotonin is what makes you feel calm and confident. Dopamine and Serotonin work together in dangerous ways. When you first start “falling in love with someone” your Dopamine levels spike significantly and your Serotonin levels drop drastically. Low Serotonin can cause feelings of obsession and anxiety, which is why every time your mind wanders while in love, you end up thinking about your novio. Fortunately, the high Dopamine levels allow these feelings to be a positive type of anxiety like butterflies in your stomach.

Norepinephrine

Norepinephrine is the reason you stay up all night hablando con su amor and why love makes you weak at the knees. It is a stress hormone that controls your attention and your responding actions, according to Helen Fisher, a professor at Rutgers University.

Pheremones

Pheremones are odorless chemicals found in sweat and may hone the ability to entice members of the opposite sex. Ongoing studies have proven that the chemicals play an integral role in attracting mates for animals and insects, but the effects in humans are still unclear.

Oxytocin

Oxytocin is a chemical that strongly affects women and their “social bonding.” In a study by neuroscientist Larry Young, high levels of Oxytocin enhance social bonding in women and in men, a similar hormone called vasopressin promotes bonding and fatherly behaviors. Another study by Paul Zak, a researcher at Claremount Graduate University suggests that Oxytocin encourages people to form relationships, trust other people and empathize.

Whether you are single or in a relationship today, celebrate Valentine’s Day with a new found understanding of your brain and the crazy science of love. Have a Happy Valentine’s Day!

-The Healthy Latina

Why heart health?

Hispanic women are likely to develop heart disease 10 years earlier than non-hispanic women according to the American Heart Association. More women die of heart disease in the United States than all cancers combined.

What is heart disease?

When we think of heart disease, it’s easy to automatically assume we’re talking about heart attacks and leave it at that. Heart disease can come in many shapes and forms as well as under many different names. Also referred to as coronary heart disease, cardiovascular disease and heart infections, heart disease can also be heart defects you are born with (congenital heart disease) and even irregular heart beats. Cardiovascular disease is a type of heart disease that can lead to stroke, heart attack and chest pains.

How to prevent heart disease?

Heart disease does not have a cure, but that does not mean it can’t be prevented. As Latinas, we are already at a higher risk than other populations because of our genes, so we absolutely need to focus on prevention.

• Don’t smoke- Smoking increases your risk on top of everything and will cause other complications in your body as well. Many governments, companies and organizations are taking measures to prevent smoking and offer free materials to help.
• Maintain a healthy weight- Living a healthy lifestyle can do wonders for your weight and prevent so many other diseases like diabetes, hypertension and high cholesterol. Eat healthy and live longer.
• Exercise at least 30 minutes a day, everyday- Even skinny women are at a risk of heart disease because they don’t exercise. Take a minute to think about the last time you exercised. What did you do? How did you feel before? How did you feel after? How did you feel days after? Your body is a well oiled machine and the more often you exercise and use your heart, the more likely it will love you back in the future.
• Manage stress- When you’re stressed out, ever feel like your heart is working overtime? It feels like that because it is. Your stress levels play a huge role in your overall heart health. Make sure you take time out of your day for a little relaxation and me time.
• Visit your doctor- Talk with your doctor about your health. Set up at least one visit a year to focus on what you can be doing for disease prevention and how to reach optimal health. The doctor is always there for you when you are sick, but if you don’t go in to discuss all the aspects of your health, they may not be helping you as much as you need.

Get involved

Friday was National Wear Red Day to support healthy hearts around the nation. Since we already look great in red, take some time to check out different events happening in your area and let your loved ones know about heart disease. It can be prevented, so show your own heart some love and start with you!

-The Healthy Latina

The football loving members of our families have been looking to this day for months and all you can think of is the new dress you bought for Valentine’s Day and how hard it’s going to be to squeeze into. Be strong, chica. You can face this thing (and all the calorie packed snacks that come with it) and succeed!

Here’s a few helpful hints to help you get through the display of team themed platters and football shaped delights.

There’s an app for that

Just because you’ve been put in charge of an appetizer for 20 of your novio’s closest friends and their significant others doesn’t mean you have to fret or settle for something with 500 calories per serving. Check out these Super Bowl recipes for Latin flavors with skinny results.

Easy Creamy Salsa

This is a go to favorite in mi familia. We are all cream cheese obsessed and find a way to sneak those extra calories into everything. Here’s a lighter version with the same amount of taste.

1 Can of your favorite salsa (or homemade if you have some)

2 blocks of Nufchatel Cheese (1/3 less fat than regular cream cheese)

Start by cubing the cheese into 6 pieces per block. Place these cubes into a microwavable safe bowl and heat for 1 minute or until creamy. Stir the cheese so there are no cubes left and combine with the salsa. Serve with whole grain tortilla chips and divulge in a low calorie dip that you won’t make you feel guilty.

Ceviche

I love ceviche almost as much as I love shopping. It is the perfect blend of refreshing flavors like cilantro with bold favorites like avocado and shrimp. For the Super Bowl, this recipe is perfect replacement for the normal 7 layer bean dip. Check out this recipe from Cooking Light for ceviche de camaron.

The Latina veggie platter

A woman I work with gave me this recipe and I was instantly addicted. It is a simplistic replacement to the normal onion or ranch dip and pairs perfectly with any of your favorite vegetables.

2 cups of sour cream

1/2 chicken bouillon cube

2 red bell peppers

2 green bell peppers

1/2 bag of mini carrots

1 container of cherry tomatoes

Feel free to swap out any of the veggies for whatever you have on hand. After washing the vegetables, begin slicing and seeding the bell peppers and place in a sectioned party platter. Add the rest of the veggies as well. In a football festive bowl, combine the 2 cups of sour cream and the 1/2 chicken bouillon cube and stir until completely combined. That’s it!

It doesn’t matter which team will win or lose the game. You’ve got the recipes for a slim soiree which is better than any football match up. Enjoy!

-The Healthy Latina

We’ve all heard the phrase “You are what you eat” as you reach for that extra enchilada smothered in chile and queso, but just because you eat a gordita, doesn’t mean you have to turn into a gordita. Healthy eating is difficult for Latinas because the temptations of home cooked comfort food outweigh the idea we have of foods that are healthy. What if there was a way to combine the foods we love, loose weight and eat wholesome nutritional foods that have flavor? This may surprise you, but there is.

As Latinas, our families are such a huge part of our lives! And we know all too well they are willing to share their opinion, especially about our weight. So when your tío says, “You’re no tortilla chip” for the thousandth time, you start to rethink the extra enchilada… and that side of beans… and the flan your abuelita made.

The crazy thing about losing weight is that you can eat real food and things that you want and still lose weight. It’s all about balance. A few key tips to remember are as follows.

Make a food plan for success

Going to the grocery store and grabbing everything you see is never a good idea. Make a list of what you need (clip the coupons for those items if you have time) and evaluate what it is you are eating. If you eat mostly high-fat red meat, think about swapping that out for a low-fat pork or chicken. Spanish rice is delicious, but it is packed with empty calories and starches that don’t break down easily in your body. When you digest the white rice, it acts as a sugar in your body with almost no nutritional value. Limit these temptations by using brown rice with a little cumin and diced tomatoes for flavor.

Smart swapping

Mi Bisabuela always used a ton of lard in her cooking. It’s sinfully delicious, but it’s not safe for your cholesterol, arteries and heart health. A healthier version would be to swap out lard for vegetable oil. Fresh fruitas y verduras are full of nutrition and vitamins your body needs.

Avocados are a Latina superfood. They offer 20 essential nutrients like fiber, vitamins E and B and have a healthy amount of fat your body needs. (They also make your skin look great!) Look for ways to lighten the heaviness of every meal. Take a look at the new “Food Plate” this replaces the food pyramid and gives an example of what our meals should resemble.

A bag of flaming hot Cheetos may be your favorite snack, but it’s not something you should eat everyday between meals. Think fruits and veggies with a little humus for protein and fullness or baked chips with sea salt. Whole grain tortilla chips with salsa are a timeless Latina favorite with less calories than the nachos we love! Just because you’re looking to lose weight, doesn’t mean you have to skip out on taste.

Think about everything you eat in a week and be honest with yourself. Eat to thrive and survive, not to satisfy a craving. When you know what you are eating and take the time to evaluate the food you put into your body, the healthy choices come easier.

-The Healthy Latina

Sofia was featured in Health Magazine in December and talked about self image, sterotypes and offered some health tips.

Now, Sofia and Oscar De La Hoya have teamed up to launch a health website aimed at Latinos, she said in an interview with Primera Hora. The website is called SuperVida and will feature health information and resources for health issues that affect the Latino community. It is scheduled to launch in 2012. And to be honest, I can’t wait!

-The Healthy Latina