health and wellness
Heart Disease, the Silent Killer: Simple lifestyle changes can prevent heart disease
By Nilda Melisa Rodriguez
The gym rush has dwindled down. Diet and weight loss management commercials do not play as often and New Year’s resolution conversations have switched to the weather mayhem. But, as Latinas, weight management and healthy nutrition is a nonstop conversation. Proper nutrition helps maintain a healthy lifestyle.
Latina culture is unique and it provides with both advantages and disadvantages when it comes to proper nutrition. “Latinas eat huge portions, fried many foods and hardly exercise,” explains Sylvia Melendez-Klinger, registered dietitian, certified personal trainer, and founder of Hispanic Food Communications. However, there is also the advantage of a gusto for healthy staples. “Latinas consume plenty of fruits and vegetables and many enjoy juicing, which is a wonderful habit.”
According to Melendez-Klinger’s juicing allows you “to keep your antioxidants and fiber intake high as well as making sure you are getting plenty of fruits and vegetables.”
Regarding indulging, the dietician states “we are humans and a little treat now and then is ok but keep those treats mini size.”
Melendez-Klinger recommends these five steps that can help maintain a healthy weight:
- Eat breakfast every day.
- Drink plenty of water.
- Keep your portions very small.
- Eat a variety of foods with each meal – from different food groups.
- Keep moving all day.
If you need to lose weight, there are two key aspects you need to remember: patience and healthy habits. Klinger-Melendez explains that it “is not about dieting for a week or month, but about building healthy habits for life so you can maintain your healthy weight for life. Also, have patience; it takes time to shed those layers of fat, which were built over decades.”