Excuses We Make Instead of Working Out

Ever have those days where you’re motivated to workout (in theory) and you just can’t seem to get your butt out the door? Like every other Latina in spandex, you’ve probably made a few excuses.

The right mindset can do wonders. Here’s a list of the common excuses and how to combat the workout blues.

I don’t have time

How long were you on Facebook today? Mindlessly clicking through your best friend’s album of beach vacation photos isn’t making your waistline any smaller. Multi-task when you’re working out! On the elliptical? Read a magazine. Have an ipad? Watch your favorite show online. Thanks to technology, you can still get your workout in while enjoying everything social media has to offer.

I just straightened my hair

Hey Chula! Your hair looks just as good up in a bun and curly anyway!! Bring back the 80’s frizz and boost your self-esteem with a quick workout with or without the primping. You’ll want to wear those cute new workout pants you got anyway.

I’m watching the kids

Great! While you’re watching them, they are watching you. Have your kids join in on your workout! You’re teaching them a valuable life lesson that their health is important and exercise is key. Choose something that you all can do together; bike riding, jump-rope or even a game of hop-scotch. Your kids can be a great source of motivation and when the whole family is participating in something you enjoy, everyone wins. You can only hope their interest in health and exercise will continue as they grow based on your great example.

I don’t have a gym membership

Not everyone can afford the outrageous monthly bill for the gym, but if there’s a will to workout, there’s a way to workout. Take a trip to the outdoors and evaluate the type of workout you can do with your surroundings. Brisk walk around the neighborhood? Bleachers at a park for sit-ups and plyometrics? A bench for a tough arm workout using your own body weight? There are so many options, you just have to get creative.

 It’s getting late

The “just before bed” workout can be one of the greatest. You are burning calories while you sleep, so why not get a jump start on it? Deep breathing and yoga can help ease your mind and body into a state of relaxation ready for sleep. If you have insomnia or difficultly sleeping because a million thoughts are running through your mind, a 15 minute meditation session with some slow stretching can be your cure.

 I can’t workout on my lunch break!

All companies are required by law to provide you with a lunch break. Use the 30-60 minutes on the clock as a way to walk off the stress and calories you’ve managed to build up at a desk. Set up a walking path and ask around for a walking buddy. Eventually you’ll have a walking group that will help motivate you and you’ll build closer relationships with your co-workers.

 I don’t have any equipment

Your body is all you need to complete a full workout. Many people make the mistake of underestimating how difficult an exercise program can be while only using your own body weight. Find what works for you and focus on exercises like planks, push-ups, sit-ups, stair-climbers, jumping jacks and hops. While some equipment may be a good investment in the future, you don’t need anything other than yourself for a good workout.

What other excuses do you make? Take some time and reflect on what motivates you to workout and what hinders a workout. A few simple changes may be all you need to switch your mindset and take action.

Healthy eating: Latina style

You are what you eat: gordita edition

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

Latinas we love: Sofia Vergara

For anyone who has seen Modern Family, Gloria-or more fondly known as Sofia Vergara- is so easy to love. She has beauty, influence and the strength of a woman who has been through it all. She is truly a health inspiration to women of any culture or region. We love watching her hilarious character on Modern Family, but there is more than meets the eye when it comes to Sofia Vergara.

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

Protein/ Proteína

As ladies, we get left out of the protein craze because we’re surrounded by products marketed toward the body-building machismos of the world.  We can easily forget the importance of such an important aspect to our nutrition.

What is protein?

Protein is essential to maintaining and building muscle and keeping your body healthy. Protein is in every cell, tissue and organ in our bodies and are constantly breaking down and needing to be replaced, which is where eating protein comes in. When you eat protein-rich foods, your body pulls amino acids from the protein and nourishes your cells. Your body doesn’t produce 8 amino acids which you still need to get from the food you eat. “Pure proteins” are what foods with the 8 essential amino acids are called. My favorite pure protein is edamame, or more commonly known as soybeans. They are surprisingly delicious!

How much protein do we need?

The Harvard School of Public Health has great resources on how much protein you need for your weight and the benefits of getting the right amount.

The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day—that’s about 64 grams for a 160 pound adult. In the U.S., adults get an average of 15 percent of their calories from protein. For a person who requires a 2,000-calorie-per-day-diet, that’s about 75 grams of protein. In healthy people, increasing protein intake to 20 to 25 percent of calories can reduce the risk of heart disease, if the extra protein replaces refined carbohydrates, such as white bread, white rice or sugary drinks. Higher protein diets can also be beneficial for weight loss, combined with a reduced-calorie diet.

Where can we find protein?

Protein is found in the following foods:

• meats, poultry, and fish
• legumes (dry beans and peas)
• tofu
• eggs
• nuts and seeds
• milk and milk products
• grains, some vegetables and some fruits (provide only small amounts of protein relative to other sources)

Next time you reach for a snack, think about grabbing a handful of unsalted almonds, steamed edamame or a glass of low-fat chocolate milk. And then show those machismos who’s boss without needing the help of  protein shakes.

-The Healthy Latina