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iving healthy means different things to different people. Latinitas has prided its online content with guidance on healthy choices excluding the word “dieting” from its content entirely. Deprivation or excessiveness never helped anyone seeking a healthy balance, but with high rates of heart disease, diabetes and obesity amongst Latinas the pressure, fears and myths drive us to make poor or no decisions about our health and makes knowing what healthy is a bit confusing. Latinitas latest issue explores the mind, body and Latina soul as an overall measure towards good health. Latinas are faced with greater challenges than eating too much pan dulce. Onethird of Latinos in the United States (that’s like 18,000,000 people!) do not have health insurance. Latinos living in rural areas can have a hard time getting to a doctor. Cultural and language barriers can keep Latinos from explaining symptoms they are having or understanding the doctor’s advice. As girls and teens, in some way, you are setting new trends in health different than your parents or tias and we encourage you to share that on MyLatinitas.com. Mostly, Latinitas latest print issue wants to focus on one big word: prevention.
Publisers Alicia Rascon Laura Donnelly Gonzalez Evelyn Escamilla
Art Director Verónica Jiménez Vega
Editors We wrote aboutho how to play sports or doing dance, reflecting on old healing ways and keeping your mind and soul safe is a recipe for good living. Eating the foods we love – sofrito to empañadas can be enjoyed in a moderation with other more healthy Latino alternatives including ajiaco and ceviche. This issue is about living the best we can – enjoy!
Laura Donnelly Gonzalez and Alicia Rascon
BYOU2 review
Her Story Leading latinas
Cheetah Girl Sabrina Bryan helps girls get fit using a fusion of Hip Hop and Bollywood. By Lizette Espinosa
Taking it to the EXTREME “Un Ollie” anyone?
Fun Stuff sports
Writers/Contributors Elaine Ayala Dejeanne Doublet Lizette Espinoza Eliana Grijalva Susonnah Gonzalez Leslie Rangel Denisse Rauda Danielle De la Paz Arleen Lopez Linda Vasquez Alyssa Vega
Photography Kimberley Carmona Evelyn Escamilla
A spotlight on girls who love extreme sports. By Dejeanne Doublet
Internet and Cell Phones Expose Teens to Abuse: That’s not ok
Laura Donnelly Gonzalez Ashley Steel Jasmine Villa Diana Carolina Abou-Saleh
Real Life dating
Are your cyber-relationships healthy? By Denisse Rauda
Curanderos: Traditional Healers
Latina Beat culture
Why your abuela might warn you about “El Ojo”. By Elaine Alvarado
A Teen Point of View on Teen Pregnancy
Your View Girl Talk
Teen parents share caution and strength. By Danielle De la Paz
10 Tips to De-Stress through Art
Fun Stuff art
Dancing to cooking: using creative outlets to relax. By Sara Elizabeth Sanchez
Dangerous Dieting
Real Life hot topics
Diabetes 101
411 body and soul
Are you hurting your body to get “healthy?” By Susonnah Gonzalez and Leslie Rangel The experts chime in on the “whos”, “whats” and “hows” of this chronic disease. By Arleen Lopez and Linda Vasquez
Time for Zumba
411 buzz
How a Latino changed fitness forever By Dejeanne Doublet
Eating Healthy the Latina Way
Healthy Latino food is a real thing, really. By Denisse Rauda
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Latina Beat mi familia
Alizae Duarte Favorite Sports: Basketball Volleyball Cheerleading Dance Team Favorite Food: Pasta Favorite Athlete: Michael Jordan
Faith Kuhns Favorite Sports: Basketball Running Favorite Food: Shrimp Favorite Athlete: Mia Hamm
Sofia Martinez-Gonzales Favorite Sports: Volleyball Cheerleading Soccer Softball Favorite Food: Donuts Favorite Athlete: McKayla Maroney
Justine Medina Favorite Sports: Volleyball Softball Favorite Food: Melon - Cantaloupe Favorite Athlete: Steven Curry
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t seems like Sabrina Bryan can never sit still. It’s easy to imagine her skipping down the aisles of the grocery store, and tapping her way onto production sets, since most of her projects involve some sort of dancing. On the move, she gives her phone interview with Latinitas Magazine while walking her dog. Most recognized for her role on The Cheetah Girls franchise, about four friends that form a musical group, she has recently appeared on Dancing with the Stars and released a DVD workout called BYOU. If you’ve ever seen Step Up, The Cheetah Girls, Slumdog Millionaire, or Dirty Dancing, you too may have wished to pursue dancing more seriously. Lucky for you, Sabrina Bryan from The Cheetah Girls and Dancing with the Stars has created a DVD workout video that teaches dancing that is not only fun, but is healthy and a great way to express yourself. In this way, BYOU2 is more than a workout video; it’s about loving yourself, having fun, and being healthy. In BYOU2: Hip Hop meets Bollywood, Bryan gets some help from her talented choreographer friends, Fatima Robinson and Rajuta Vaidya. Bryan is your guide through a hip hop dance routine choreographed by Fatima and a separate Bollywood routine by Rajuta. Ok, at this point you might ask what exactly is Bollywood. It is Indian’s center for film production, populated by movies that are full of energetic Indian dancing.
BYOU2 – Entrenamiento Alternativo y Divertido. Debe de ser bastante difícil para Sabrina Bryan quedarse quieta. Parece que siempre está moviéndose en cualquier contexto en que la vemos. Hasta se dejó entrevistar por Latinitas por teléfono mientras estaba paseando al perro. Bryan es conocida principalmente por sus papeles en Cheetah Girls, Dancing with the Stars y el DVD de entrenamiento llamado BYOU. Como ya sabemos, a muchas chicas adolescentes que ven videos de baile les gustaría mucho saber cómo bailar así. Afortunadamente Bryan nos da chance de aprender a bailar y además nos informa que el bailar no solamente es divertido, sino también muy saludable y una buena manera para expresarse a si misma. BYOU2 es un DVD de entrenamiento, pero se distingue de otros de esos al mostrar que no solo las chicas flacas y musculares son bonitas y en buena forma. BYOU2 se trata de quererse a si misma, divertirse y de estar sana. Este DVD
Bryan’s experiences in the thin-obsessed entertainment business influenced the tone of BYOU that emphasizes health and not just weight loss. “On television, you’re putting yourself out there for people to have opinions on all of you, everything. It can be tough. I think the important part is to stay positive, and I think that’s why I wanted to do a video like BYOU; to give girls the option and the knowledge to glorify the body you have.” Bryan also made BYOU to combat the high rate of childhood obesity in the U.S. “When I was a kid, we were out riding bikes and rollerblading, and everything was connected to physical activity. Now children’s favorite activity is watching TV or using the Internet, which are not activity at all” After you’ve learned the routine, you can move on to “Hollywood meets Bollywood,” which combines two routines into one dance that you could easily see in the movies. Once you’ve accomplished the two dances, the “Full Blast” section of the DVD speeds thing up! Having to memorize a full dance routine using both hip hop and Bollywood styles might be intimidating but know that the instructional stages are relaxed and the steps are repeated. For the difficult parts, a close up will show the dancers moving slowly, and a full shot will show the dancers moving together. Remember that you will make mistakes, and even if your steps are not perfect, you’ll be laughing at this fun video. Nikita, 17 years old, is not a dancer and tried BYOU2. While admitting it was difficult initially, she said she got a great workout and had a great time laughing at her own “wanna-be hip-hop dancing.” She recommends the video for those who are dancers or would like to be one. “After a few times, you get the hang of it.” she says. “I really liked the way Sabrina taught. She was really energetic. She makes you smile.” The unique feature of BYOU2 is that you can choose either the hip hop or Bollywood portion, or both. Invite friends and learn together. The DVD includes bonus materials like a “Peek Backstage” where the cast and crew explain why the making of this video was important. Bryan says, “I think the message it sends out to girls is amazing. Telling girls that they can be anything they wanna be, and letting them know that it’s OK to be comfortable in their own skin and glorify the bodies that they have.” BYOU2 shows that people in all shapes and sizes, all have different backgrounds and cultures can realize their dance dreams too! nos enseña una mezcla de Hip Hop y Bollywood. Sabrina Bryan y la coreógrafa famosa, Fátima Robinson, nos enseña una coreografía de Hip Hop y luego Rajuta Vaidya nos enseña una coreografía de Bollywood – lo cuál representa el centro de las producciones de películas en India que son llenas de bailes muy energéticos. Es muy común comercializar DVD’s de entrenamiento que se enfocan principalmente (o solo) en el adelgazamiento y no tanto (o para nada) en la salud, pero BYOU2 no se encuentra en ese género. Bryan afirma que “La razón por la que quería hacer un video como BYOU era para dar a las chicas una oportunidad de aprender a glorificar sus cuerpos”. Otro motivo para hacer el DVD fue por la tasa alta de obesidad. Bryan se refiere al cambio de pasatiempos para niños hoy comparado con antes. “Cuando yo era niña siempre me ocupaba de actividades físicas, mientras que hoy los niños pasan tanto tiempo en frente de la tele o las computadoras”.
En el comienzo del DVD el ritmo es bastante lento, así que no te dejes intimidar. Además, todos los pasos se repiten varias veces. Y recuerda, que aunque no sigas los pasos de manera perfecta, te vas a divertir mucho y además es un muy buen ejercicio! Nikita de 17 años no es bailarina y ella probó el BYOU2. En el comienzo le pareció difícil, pero se divirtió mucho riéndose de si misma y sus intentos der ser “estrella de Hip-Hop”. Nikita elogia a Sabrina Bryan por su manera de enseñar que es muy energética y efervescente. Una de las cosas interesantes de BYOU2 es que puedes elegir entre la clase de Hip Hop y la de Bollywood o las dos juntas, como tu quieras. Invita a tus amigas para practicar juntas. BYOU2 muestra que todos tenemos diferentes formas y tamaños y que todos tenemos diferentes orígenes y culturas. Y más que todo BYOU2 nos muestra que es más fácil que te imaginas bailar como bailan en los videos. www.latinitasmagazine.org 2
oublet
By Dejeanne D
Girls proving they have what it takes
in the world of extreme sports
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licia De La Cruz, 12, fits right in at El Paso’s Album Skate Park with her doodle-covered Converse, black jeans and a fierce stare as she hits the ramps. She also stands out for another reason: Alicia is the only girl in the park because extreme sports remain male-dominated. “The boys thought I wouldn’t be able skate, but I’ve shown them that I can. Now they are always asking me if I want to go skate with them,” De La Cruz said. “They pretty much think I’m awesome.” Enter Rebecca Reza, an event coordinator for the El Paso Bicycle Club and a cycling journalist for the U.S. Cycling Report, is often the only girl on group training rides as well. Reza admits to having initially been intimidated by the more experienced riders but said it has increased her confidence. “I hadn’t noticed at first, but my family and friends had pointed out to me,” Reza said. “They tell me that I am ‘fearless’ when I just see it as something that I have fallen in love with that keeps me healthy and strong.”
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Fun Stuff Sports According to Women’s Sports Foundation, girls who participate in sports are more likely to be confident, happy and have academic success. Research also suggests that women gain a sense of empowerment by being involved in extreme sports such as skateboarding, surfing, and longdistance cycling because unlike team sports, most extreme sports are self-directed. Gabe Lawler, a board of director for the El Paso Skatepark Association and experienced skateboarder, promotes the development and stewardship of public skate parks by being the voice for local skaters to city officials. While Lawler has noticed an increase in the number of female skaters over the last two decades, both locally and in the professional circuit, he would like to see even more girls challenging the boys in the skate parks. “I read a lot of skating magazines and most of the images are of boys. I think it’s cool what they do, but I wish there were more girl athletes shown,” De La Cruz said.
Of the 3.3 million Americans who skateboard more than once a week, only about 11 percent of them are female. These numbers are just as low in other extreme sports such as BMX racing and snowboarding. “There are not nearly as many professional female skaters as there are male skaters, but girls need to change this. They need to think that they can be the next pro-skater and go out and do it,” he said. “Skateboarding is a growing sport and right now is the prime opportunity for girls to take advantage and get involved.” Lawler believes that skateboarding is not only good for the individual but also for the community. “It develops character, keeping kids out of gangs and out of trouble; it helps build self-esteem by keeping kids physically and mentally healthier and it gets parents involved in their kids’ lives,” he said. Reza’s advice for girls considering an extreme sport, “Just because you’re a girl doesn’t mean you can’t,” she said. “Go for your dreams, whatever they may be, and always believe in yourself.”
“There are not nearly as many professional female skaters as there are male skaters, but girls need to change this. They need to think that they can be the next pro-skater and go out and do it.”
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licia De La Cruz encaja perfectamente en el Album Skate Park con sus zapatos Converse, sus jeans negro estrecho y su mirada fija cuando se prepara para las rampas. Sin embargo, Alicia se distingue por una razón: ella es la única chica en este parque. Los deportes extremos como el skateboarding siguen siendo predominantemente deportes para varones. No obstante, como Alicia de 12 años, cada vez más chicas se meten en estos deportes aseguradas de que puedan hacer tan bien como los chavos. “Los chicos no creían que yo podía patinar, pero les he demostrado que sí puedo.” dice De La Cruz. Entre los 3.3 millones de americanos que patinan más de una vez a la semana, solo 25 % son mujeres. Y estos números son muy bajos de la misma manera en otros tipos de deportes extremos, como BMX, snowboarding, etc. Sin embargo, como afirma Gabe Fawler, que es uno de los directores de El Paso Skatepark Association, la presencia de patinadoras ha aumentado durante las últimas dos décadas. Además Lawler afirma que el skateboarding no solo es bueno para el individuo/-a, sino también para la c omu n i d a d .
“El skateboarding lleva consigo carácter y distrae a los niños para que so se metan en bandas y problemas. Ayuda a los niños a aumentar su autoestima al mantenerse sanos tanto a nivel físico como mental.” Según Women’s Sports Foundation, las chicas que participan en deportes en muchos casos tienen más autoconfianza, son más felices y obtienen mejor éxito académico. Hay investigaciones que nos muestra que las chicas se sienten empoderadas a través de la participación en deportes extremos. Rebecca Reza, que es una coordinadora de eventos para El Paso Bicycle Club, manifiesta que ha conseguido mucha autoconfianza a través del andar en bicicleta, aunque en el comienzo se sentía muy intimidada por los ciclistas experimentados y por ser la única chica en el grupo. Los peligros que vienen con deportes extremos siguen corrientes sea para chicos o chicas, pero según Reza, si uno se enfoca en la seguridad, los riesgos valen la pena por las experiencias y los resultados. Además, Reza afirma que “Solo porque eres una chica no significa que no puedes hacerlo – persiga tus sueños y crea en ti misma!”
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Real Life Dating
What happens when you don’t answer your boyfriend’s “Where RU?” text? Do more text messages follow that read “Why aren’t you answering?” or “Who are you with?” What do you do when that guy you gave your number to in math class starts sending you text messages asking for “a naked pic?”
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any accept these incidents as everyday occurrences without realizing they are experiencing digital dating abuse. Both digital dating abuse and cyber-bullying are usually experienced through a phone, the Web or a social media site like Facebook or MySpace. It is harassment and may be a hard concept for parents to grasp. Linda, a teen from El Paso, Texas who did not want to disclose her full name, said she is used to getting endless text messages from her boyfriend. “My boyfriend sends me text messages all the time. It gets annoying, but he just worries about me a lot,” Linda said. Many teens do not differentiate between attentiveness and obsession and can’t see when texting turns into abuse. Digital dating abuse and cyber-bullying can come in the form of words, pictures and video. According to the Family Violence Prevention Fund, one in three teens has experienced digital dating abuse, receiving text messages 10, 20, or 30 times an hour from a partner demanding to know where they are, what they’re doing or who they’re with. In addition, 51 percent of teen girls feel pressure from the opposite sex to send sexy messages or images, via the Web or phone. “We’re looking at prevention, before teens enter a violent relationship, even before they start dating,” said Brian O’Connor, the director of the Prevention Funds’ public communication campaign. The campaign, “That’s Not Cool,” was created to help teens recognize digital abuse and “draw their
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own line about what’s okay and not okay in their relationships,” according to their website. The site encourages teens to “talk it out,” offering various mediums like discussion boards, videos, various events, clever commercials and e-cards, cleverly named “callout cards.” “Overall teen dating violence is hugely unaddressed and the internet just adds complexity [to the matter],” O’Connor said. He added that the aim of the campaign is to “inspire a dialogue.” If you feel you, or someone you know are the victims of digital abuse, or cyber-bullying, there are things you can do to end the cycle: The Girl Scouts of America’s “Let Me Know” campaign recommends customizing privacy settings on social-networking profiles and thinking about not posting “anything you wouldn‘t want your parent, a predator, the police, your principal, or college recruiter to see.” If someone is sending you harassing emails or text messages, the digital abuse campaign “That’s Not Cool” recommends you notify the police. In some states, these harassing messages and phone calls are illegal. Never respond to messages that make you feel uncomfortable or are harassing in nature. The National Center for Missing and Exploited Children advises saving, or printing the messages and notifying a parent immediately. If you receive forwarded picture messages of someone, think twice before continuing the forwarding cycle- you could be prosecuted as the original sender. Instead, tell a parent, or school administrator.
Always remember to be cautious of how you spend your time with new and emerging technologies. For further assistance, call the National Teen Dating Abuse Hotline at 1-866-331-9474.
El internet y los celulares exponen a las jóvenes al abuso. El abuso digital – anteriormente ignorado o no conocido – es un nuevo desafío para las adolescentes. ¿Qué pasa si no contestas los mensajes de tu novio preguntando “¿Dónde estás?” o “¿Por qué no me contestas?” ¿Qué pasa si el tipo de tu clase de matemática, a quien le diste tu número, te manda un mensaje pidiendo ‘una foto desnuda’? Lo que parecen acontecimientos cotidianos pueden pertenecer más bien en la categoría de Abuso de Dating Digital. A lo mejor piensas que tu novio solo está preocupado por ti cuando te manda innumerables mensajes. Sin embargo, muchas adolescentes no saben distinguir entre el prestar atención y la obsesión. Según el Family Violence Prevention Fund (Fondo de Prevención de Violencia Doméstica) 1 de 3 adolescentes reciben entre 10-30 mensajes por hora de sus parejas.
Curanderos
Latina Beat Culture
Traditional Healers
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raditionally, many Latin cultures throughout Mexico, Central America, and South America have relied on “healers” or curanderos. A curandero or curandera practices the art of healing using traditional practices and herbal remedies. They are known for being able to cure physical or spiritual illnesses. Many curanderos use elements from Catholicism, such as holy water and images of saints. How curanderos practice and what they use also depends on what herbs and plants are available in certain regions where they live. For centuries, Latin American people lived in small towns that lacked medical services from doctors and nurses. Because of this, they grew accustomed to visiting a curandero, a tradition that continues today. Because visiting a curandero has become such a deep-rooted tradition, families tend to believe more in curanderos than doctors. Their faith in the church and curandero is stronger than a belief in medical science to cure them of their illnesses. I first hear about curanderos when I was about 12 years old when I heard my mother and aunt talking about going to one when they were children. When my aunt was 10, she had been bitten on the leg by a black widow spider while playing outside with her siblings. After a couple of days the wound got larger, darker, and more infected, so my grandmother took her to the town’s curandero. Everyday for a week, the curandero rubbed different herbs and eggs on her leg. Her wound slowly improved and went away. I couldn’t believe that somebody without professional medical training could treat and cure certain illnesses, but my aunt’s story made me realize how important curanderos are to people in Latin America and other parts of the world. Spiritual and home remedies shouldn’t replace visiting a doctor, but with some families unable to afford or get to a doctor, a curandero can be an important person for a community.
¿Qué es un curandero? Tradicionalmente, muchas culturas Latinas desde México y América Central hasta América del Sur creen en los curanderos. Un curandero o curandera practica el arte de curación a través de métodos tradicionales y remedios herbales. Los curanderos son famosos por ser capaces de curar enfermedades físicas y espirituales y muchos de ellos incorporan elementos católicos como el agua bendita e imágenes de santos. El uso de oraciones católicas se encuentra al costado de elementos de las religiones indígenas. Durante varios siglos, a la gente de América Latina que ha crecido en los pueblos pequeños le ha faltado la atención médica profesional de médicos y enfermeras, por lo tanto, mucha gente tiene la costumbre de visitar al curandero local en lugar de un médico. De hecho, mucha gente tiene más confianza en el curandero que en los médicos. El curandero no solo es alguien a quien se acude en cuanto se cree que es necesario, también ha llegado a ser una parte esencial de la cultura latina.
By Elaine Alvarado
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Your View Girl Talk a teen’s point of view on
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teen pregnancy
ormally, being a teen means having fun, hanging out with friends, and going to parties. But, what happens when you have to care for someone 24-7 who not only needs to be fed, cleaned, and changed, but needs your undivided attention, love, support and guidance. Being a teen parent does not leave room for the carefree life of a teenager, at all. Did you know that Latinas rank the highest in teen pregnancy rates in the U.S.? According to the Centers for Disease Control and Prevention, Latinas make up 61 percent of all teen pregnancies, a number that continually rises. The National Campaign to Prevent Teen and Unplanned Pregnancy estimates that Over 4 in 10 (44%) of Latina teens got pregnant at least once before age 20—nearly twice the national average. That’s more than half of your friends! Are these facts shocking, surprising, or something you already knew? The annual National Day to Prevent Teen Pregnancy takes place in May and I had the opportunity to sit down and talk with three young Hispanics, who were once teen parents. For them, being a teenager was more work than fun and they missed out on “normal” teen activities. Here are their stories:
By Danielle De la Paz
Para ellos, la adolescencia fue mas laboriosa que divertida y se perdieron de cosas “normales” de la juventud. Estas son sus historias:
Jessica se embarazó cuando tenía 16 años y una segunda vez a los 18 años.
P: ¿Cómo se sentía ser madre adolescente? R: Era casi como un sueño, irreal. Recordaba todas las cosas divertidas que solía hacer con mis amigos, porque de repente, ya era mamá. Se me fue por completo mi juventud y tuve que madurar mucho más rápido, lo cual significaba pagar recibos, comprar seguro y pensar en mis metas profesionales futuras.
Jessica got pregnant when she was 16, and then again at 18.
Susie was 17 years old when she got pregnant.
Arturo compartió su lucha como padre de tan solo 17 años y aun en la preparatoria.
Q: What was it like being a teen parent? A: It was almost like a dream, unreal. I would remember all the fun things I used to do with my friends, because all of a sudden I was a mother. I completely missed out on all my youth and had to mature a lot faster, which meant paying bills, getting insurance, and thinking about my future career goals.
Q: What is your message to all those teens out there? A: Enjoy your youth!! Have fun!! There’s sooooo much more out there than having a baby so young. Travel, go on shopping sprees, buy the car of your dreams… wait to have a baby until you’re financially and emotionally ready, and with a partner who you know is going to be there for you.
Susie tenía 17 años cuando se embarazó.
Arturo shared his struggles of being a teen dad when he was only a 17 year old in high school. Q: How did having a baby affect your social life? A: Having a baby at a young age did not just affect my social life...it destroyed it! I skipped an entire stage of my life, where I went from being a 17 year old and living like one, to living the life of someone in their late twenties. So instead of partying right now, I’m changing diapers and going to sleep early.
After learning this, I have a call to action to all the Latinas out there. Let’s take control of our own destiny. Instead of witnessing the rise of Latina teen pregnancies, let’s take part in the rise of Latinas going on to higher education, and increase awareness about teen pregnancy and taking advantage of sex education! Let’s change the news about Latinas and put focus on the positive things happening with us! Let’s show everyone that Latinas have options, we have a voice, and we can and will be the change in a positive way.
Gandhi said be the change that we wish to see in the world. If we don’t make the change, who else will? I am a member of the Youth Leadership Team for the National Campaign to Prevent Teen Pregnancy, and, as a Latina, I choose to be the change. Will you? Por lo general, la adolescencia es sinónimo de la diversión, los amigos, y las fiestas pero, ¿qué pasa cuando tienes que cuidar de alguien día y noche y que, no solo necesite de ti para el aseo, para comer, y para vestirse, sino también necesite tu completa atención, amor, apoyo y enseñanzas? No cabe tiempo para una adolescencia sin preocupaciones en la vida de padres jóvenes. ¿Sabías que en E.E.U.U las latinas obtienen la posición más alta en la tasa de embarazadas adolescentes? Según los Centros de Regulación y Prevención de Enfermedades (CDCP) el 61% de todos los embarazos adolescentes corresponde a las latinas y que dicha cifra sigue aumentando? La Campaña Nacional estima que el 52% de las latinas se embarazarán por lo menos una vez al cumplir los 20 años. Eso representa más de la mitad de tus amigas! Estos datos te sorprenden? Te impactan? O es algo que ya sabías? El día nacional de prevención del embarazo adolescentes toma lugar en mayo y tuve la oportunidad de sentarme y platicar con tres jóvenes hispanos, quienes fueron padres adolescentes.
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P: ¿Cómo se vio afectada tu vida social después de tener el bebé? R: Tener un bebé no solo afecto mi vida social... la destruyó! Me perdí toda una etapa de mi vida, de tener 17 años y vivir como tal, a vivir la vida de alguien de casi 30 años. Así que en vez de andar de fiesta ahorita, estoy cambiando pañales y durmiendo temprano. P: ¿Qué mensaje les das a todos lectores adolescentes? R: ¡¡Disfruten su juventud!! Diviértanse! Hay taaaanto más en la vida que tener un bebé a tan temprana edad. Viaja, ve de compras, compra el carro de tus sueños... espera a estar listo emocional y económicamente, y con una pareja que sepas estará ahí apoyándote. Después de aprender esto, tengo que poner en acción a todas las latinas. Hay que poner el destino en nuestras propias manos. En vez de ser testigos del aumento en los embarazos entre adolescentes, hay que formar parte de aquellas latinas quienes continúan con sus estudios universitarios, estar conscientes de los embarazos durante la adolescencia y ¡aprovechar la educación sexual! Vamos a cambiar las noticias sobre las latinas y enfocarlas en las cosas positivas que nos suceden! Vamos a demostrarle al mundo que las latinas tienen opciones, tenemos una voz. Podemos y seremos el cambio positivo. Gandhi dijo que seamos el cambio que deseamos ver en el mundo. Si no cambiamos nosotras, ¿quién lo hará? Soy miembro del equipo de liderazgo juvenil para la campaña nacional de prevención de embarazos durante la adolescencia, y como latina, decidí ser el cambio. ¿Y tú?
Fun Stuff Art
By Sara Elizabeth Sanchez
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veryday life produces plenty of stress. Issues with friends, deadlines at school, and home life can weigh a girl down. Art is one of the best outlets to de-stress. After that big algebra test use your imagination and talent to discover the artistry around you. Here are 10 tips to tap into the right side of your brain.
Take an art class
very own work of art
Have an Art Show
One of the best ways to let go of stress is to take an art class at school. Expressing yourself through drawing, sculpting, or painting can rid you of built up stress. You will also share a bond of making the world more beautiful with your classmates.
It is easy to create art just about anywhere. If you really want to make a statement, create a mural on your wall, or start small with a sketch on a blank piece of paper. Discover your drawing and painting style, and, most of all, be proud of your work.
After you finish your masterpiece, share it with your friends and family in your home or at a favorite hang out. Sharing your art can be a great conversation starter on why you were stressed out in the first place.
Take a walk through the city
The greatest art of all, above looking into paintings and pictures, is looking into yourself and discovering your unique beauty. Art is not only a way to show the world what is inside of you, but a way to enjoy what was not there before.
Look for art in non-artistic objects After taking a stressful test, look for shapes in the ceiling, or notice the arrangement of objects in your classroom. Art is all around us; it’s up to us to notice it.
Buy a disposable camera Disposable cameras are cheap, but can be an artist’s favorite tool. Take an hour to fill up your camera with interesting photos, and then use them in a collage (see #8). Taking pictures is a great way to develop your eye for art.
Visit your local museums Visiting a museum is a great way to get inspired by art. City museums are usually free, and you can take a guided tour or walk around on your own. Museums are filled with the art of past and present generations. You will be sure to find a piece of art that you connect with.
Re-decorate your room Decorating your room is a great way to forget the woes of the day and discover your own personal style. Moving furniture around and adding decorations will give your room artistic elements such as balance. And after decorating, you will feel physically and mentally comfortable with your space.
Create
Walking is already a good way to lower your stress levels, but walking and looking at the sights adds a creative element. Taking a walk through the city can open your eyes to interesting people, buildings, or attractions – all of them works of art in their own way.
Make a collage Pick a theme. Maybe it’s your favorite color or your friends, and make a collage of it. Cut out pictures and words from old magazines and photographs, and use double-stick tape to arrange them in any order you’d like. Collages can be made on anything from walls to notebooks.
Discover the lives of famous artists Have you ever wondered what inspired famous artists to create their art? Go to your local library and check out a book about one of them. Reading about someone else’s work can help you de-stress, and find ways to relate to the artist.
your
www.latinitasmagazine.org 8
Real Life Hot Topics 10 consejos para liberarte del estrés a través del Arte.
Dangerous
Normalmente ser un adolescente significa divertirse, pasar tiempo con los amigos y asistir a fiestas. La vida puede causar estrés en todos los días de una jovencita. La vida social, escuela, casa, tráfico y muchos otros factores pueden influir en el estrés y ánimo de un adolescente. Afortunadamente, el arte puede ser uno de los recursos para liberarse del estrés. Esto es lo que aconsejamos hacer en aquellos momentos en los que nos encontramos poseídos por el estrés. 1. Toma una clase de arte. Con la ayuda de tu maestro aprende a expresarte a través de la pintura, escultura o dibujando y así logra liberarte del estrés.
2. Busca el Arte en objetos no artísticos. En vez de enfocarte en el tráfico, levanta tu mirada hacia el cielo y busca figuras en las nubes o un bello atardecer. El arte esta en todo nuestro alrededor, pero depende de nosotros el verlo o no.
3. Compra una cámara desechable. Las cámaras desechables son baratas, pero pueden llegar a ser el medio favorito de un artista. Tomar fotos es la manera mas fácil de ver lo que estas buscando y de sacar al artista que traes dentro.
4. Visita tu museo local. Los muesos están llenos de arte que pertenece a nuestras pasadas y presentes generaciones, y puedes estar seguro que encontraras al menos una obra de arte con la que te sentirás completamente conectada.
5. Redecora tu cuarto. Al cambiar o mover de lugar muebles y decoración, estás empleando elementos del arte. Después de decorar es muy probable que te sientas mejor física y mentalmente por lo que has logrado con un simple espacio.
6. Crea tu propio trabajo artístico. Puedes crear una gran obra de arte en tu pared o puedes comenzar en una simple hoja de papel, descubre tu propio estilo para pintar y dibujar, pero sobre todo, siéntete orgulloso por tu trabajo.
7. Camina tu ciudad. Caminar por la ciudad puede abrir tus ojos hacia personas interesantes, edificios o atracciones. Recuerda que todo lo que nos rodea es una obra de arte.
8. Comparte tus talentos con los demás Enseñar tu arte puede ser una gran manera de crear conversación con alguien mas y de pedir consejo sobre cualquiera de esos problemas que te han estado causando estrés.
9. Crea un collage. Escoge imágenes y palabras de revistas y fotografías antiguas y arma un collage.
10. Descubre las vida de algún artista famoso. Leer sobre el trabajo de alguien mas puede ser un medio para des estresarte, ya sea porque te identifiques con el artista o encuentres un nuevo giro para tu vida.
El mayor arte, mas allá de ver pinturas y fotografías, es mirar hacia ti mismo y descubrir tu propia belleza. El arte no es tan solo enseñar al mundo lo que hay dentro de ti, sino una manera de relajarte y disfrutar lo que antes no tenías.
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By Susonnah Gonzalez and Leslie Rangel
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any muchachas are looking for new and fresh ways to shed extra pounds. But a word of caution: Many trendy methods for weight loss come with dangerous side effects.
Diet Pills
According to the Mayo Clinic, a non-profit medical practice group, diet pills are reserved for people who have trouble losing weight or whose health is at a dire state because of their heavy weight. Even if you think you are the proper candidate for weight loss pills, ask your doctor or a dietician first. Alli pills help people lose weight by decreasing the absorption of fat. According to Dr. Donald Hensrud of the Mayo Clinic, they are a gentler version of Orlistat. Alli pills are now under scrutiny by the Food and Drug Administration (FDA), following numerous health complaints from consumers and experts warn that Alli’s strong resemblance to Orlistat is reason enough to avoid this drug. Diet pills decrease a person’s appetite and increase the amount of calories burned. However, several diet pills come with risks and side effects. Katherine Zeratsky, a registered dietician with the Mayo Clinic, said diet pills with stimulant-like effects can cause strokes and heart attacks. Bitter Orange and Ephedra, both banned by the FDA, caused fainting and migraines. Check out the FDA’s website for an up-to-date list of banned pills. Twenty-year-old Lydia Grimaldo used diet pills, under doctor supervision, after her mother insisted she lose weight. The doctor instructed Lydia to exercise and eat a carb-free diet while using the pills. She said maintaining a consistent eating schedule was crucial to her weight loss, and when she skipped a meal she felt lightheaded. “The hardest thing for me was making time to eat and exercise, and stay away from the junk food,” she said. Lydia lost about twenty pounds after eight weeks. “It’s really important to take care of yourself while taking diet pills.” she said.
Going Vegan
Vegans do not eat animal products, and consume less saturated fats and cholesterol. Veganism is more than a diet—it is a lifestyle that requires careful planning. Lydia Steinman, senior lecturer and registered dietician at the University of Texas in Austin, said vegans usually run risks of having vitamin and mineral deficiencies, especially if they are young and still growing, because vegans do not consume any animal products. Vegans generally lack: Vitamin B12—which comes from various animal meats. Vitamin D—from milk and fish. Calcium—from dairy products. Iron—found in meats and milk. Along with not getting enough vitamins, it is hard to get the proper amount of calories and protein that you need when on a vegan diet. If you follow a vegan diet, eat fortified foods and take vitamin supplements.
Real Life Hot Topics Over Exercising/a.k.a. Exercise Addiction
Living an active lifestyle is important. However, extreme amounts of physical activity is detrimental to your body both physically and mentally. Common behaviors linked to exercise addiction include working out alone, exercising for more than two hours daily, having a fixation on weight loss or calories burned, exercising to the point of pain and beyond, and skipping activities, such as class or going out with friends, to workout. Exercise addiction is known to prompt binge eating because your body craves calories for more energy output. According to the American Heart Association, youth should participate in at least 30 minutes of moderate-intensity activities everyday, such as jogging, sports or an exercise class.
Detox/Cleanse
Celebrities, such as Beyonce and Anne Hathaway, have set the trend for detoxing diets, where you take only liquids and laxatives to potentially remove “toxins” from the body. Experts, including Dr. Michael Picco of the Mayo Clinic, find they are more counteractive than beneficial. Although detoxification will work to achieve quick-fix weight loss, more often than not, weight will be gained back. Nutrition experts also worry about the likelihood of vitamin deficiencies, a decrease in blood sugar and healthy muscle breakdown. Veronica Ethridge, a fitness and wellness director for Scottish Rite Dormitory in Austin, Texas said most detox diets empty everything from your body, including good bacteria. This absence of food could make it more difficult for the body to break down normal foods, and could even affect the immune system. During weight loss, you must not fluctuate eating habits, Ethridge said. Instead, you should eat consistent meals of healthy, nutrient-filled foods, such as turkey, grilled chicken, fruits, veggies and lots of water. “Detox is never a good idea. Instead, try eating healthy for a month and see how wonderful your body feels,” Ethridge said. “If you are going to detox, do it in a healthy way and eat nothing but fruits and veggies, and avoid anything that is unnatural and has any kind of chemical or preservatives.”
The best way to maintain a healthy, active lifestyle is to lose weight gradually and remain active. The U.S. Department of Agriculture also has great tips on eating healthy, in addition to an online interactive calorie counter that lets you see areas where you could better your food intake. Information can be found at www.mypyramid.gov.
Los peligros de hacer dieta. Ahora que la temporada de los trajes de baño se acerca muchas muchachas andan buscando maneras de bajar de peso un poco para caber en ese bikini guapísimo. Sin embargo, hay que ser cuidadosas con esos métodos modernos de adelgazamiento ya que algunos de esos implican peligrosos efectos secundarios. Por eso es importante estar bien informada antes de empezar con algún método. Pastillas adelgazantes: Existen un alto número de tipos de pastillas adelgazantes con diferentes marcas y funciones, pero ¿cómo sabrás cuáles debes tomar? En general, estas pastillas son para personas a quienes les cuesta mucho bajar el peso o cuya salud es afectada por su sobrepeso. Varias de estas pastillas adelgazantes, por ejemplo Alli pills, ayudan a bajar el peso, puesto que disminuyen la absorción de las grasas, bajan el apetito o incrementan la cantidad de calorías que una persona se quema. No obstante, entre los posibles efectos secundarios tenemos ataques de apoplejía y de corazón. Por lo tanto, pregunta a tu médico antes de empezar con este tipo de pastillas. El camino vegano: La popularidad de la dieta vegana ha crecido por su atractivo plan de comida basada en plantas. Los veganos no comen ningún producto animal lo cual significa que consumen menos grasa saturada. Sin embargo, esta dieta también tiene sus riesgos, como deficiencia de vitaminas, minerales, calorías y proteína. Adicción al ejercicio: Es muy importante tener un estilo de vida activo, sin embargo, el abuso de la actividade física puede ser perjudicial para tu cuerpo. Algunos ejemplos sobre adicción al ejercicio pueden ser cuando uno hace ejercicio por más de dos horas cada día, cuando se está obsesionado con el adelgazamiento y la quema de calorías, etc. Según American Heart Association (la Asociación Americana del Corazón) debes hacer ejercicio por 30 minutos al día. Desintoxicación: Otro tipo de dieta alternativa es la desintoxicación en la cual solo se consumen líquidos y laxantes. No obstante, muchos expertos consideran estas dietas más contraproducentes que beneficiales, ya que no solo llevan consigo deficiencias de vitaminas y un decremento del azúcar en la sangre, sino también afectan al sistema inmunológico. En general, muchos de estos métodos no son recomendables para nada. Pero si deseas bajar de peso con este método hazlo de manera saludable, come solo frutas y vegetales, evita alimentos con conservadores o químicos y toma mucha agua.
La mejor manera para mantener un estilo de vida saludable se logra al bajar de peso de manera gradual y permanecer activa. Para más consejos sobre este tema visita la página del U.S. Department of Agricultura www.mypyramid.gov.
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By: Arleen Lopez
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iabetes is a common disease many of us have heard about, but what exactly is it? Latinitas spoke with Dr. Helen Feit and Dr. Manuel Echandi, both Medical Directors at Cigna, to learn more about the disease. Latinitas: What is diabetes? Feit and Echandi: Diabetes is a chronic
disease in which a person has blood sugar (fasting plasma glucose) higher than normal (126 ng/ml). If the blood sugar is higher than normal, but less than 126, it is called “pre-diabetes.” The glycated hemoglobin (A1C) is another measure of sugar, and measures average sugar over a few months. It should be less than or equal to 6.5%.
L: What causes diabetes? F&E: There are 3 basic types/causes:
• Type 1: The body’s pancreas does not produce the hormone insulin, which regulates blood sugar. This is caused by an immune reaction against the islet cells that make insulin in the pancreas. • Type 2: The body produces insulin, but it does not work properly. Type 2 is related to both genes and obesity. Most people with Type 2 Diabetes are overweight and present no symptoms. • Gestational: Similar to Type 2, except this type occurs in pregnancy.
L: How does it affect the body? F&E: Diabetes affects our entire body, including
circulation, which contributes to heart attacks and strokes. It can cause thirst, hunger, weight loss, and frequent urination, all due to high blood sugar. It can also cause emergencies, such as ketoacidosis (fat breakdown) in Type 1, or coma. Long-term effects include foot circulation problems, heart attacks, cardiovascular disease, kidney disease or failure, and vision loss or blindness. It is important to follow prescribed treatment.
L: Why is it called diabetes? F&E: The word diabetes comes from Greek,
meaning “a passer through.” The ancient Greeks realized there is extra sugar in the urine in diabetes mellitus. Mellitus means “honey sweet.”
L: Does diabetes affect a certain population more than others? If so, why?
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F&E: Yes. Asian and Latino populations have a
higher incidence of the genes that cause Type 2 diabetes. As the Western-style diet increases, so does a person’s weight, causing a higher risk of Type 2 diabetes.
L: How does it affect Latinas? F&E: The Latino population has a higher than average incidence and pre-disposition for diabetes, specifically Type 2. As much as we like our delicious Latino food, weight control, a balanced and individualized diet, medications, activity, and close professional health care are necessary to lead normal and productive lives.
L: How can diabetes be treated? F&E: Type 1 diabetes requires insulin injections,
as the body makes no insulin. An insulin pump can be used when there is difficulty controlling blood sugar with injections. Type 2 can be treated in many ways, such as: weight loss, diet and exercise, pills, or insulin injections. It is also very important to control other risk factors for heart attack and stroke, such as quitting smoking and controlling high blood pressure.
La diabetes es una enfermedad común y muchos hemos escuchado hablar de ella, pero, ¿qué es exactamente? Para aprender mas sobre esta enfermedad, Latinitas platicó con la Dra. Helen Feit y el Dr. Manuel Echandi, ambos son directores medicos en Cigna. Latinitas: ¿Qué es la diabetes? Feit and Echandi: La diabetes es una enfermedad crónica en la cual la persona tiene un nivel de azúcar en la sangre (glucosa en plasma en ayunas) mas alto que 126 mg/dl. Si el nivel de azúcar en la sangre es mas alto que lo normal, pero mas bajo que 126, a esto se le llama “pre-diabetes”. El nivel de hemoglobina glucosilada (A1C) es otra manera de medir el azúcar y calcular el promedio de azúcar a lo largo de unos meses. Este deberia ser menos o igual a 6.5%. L: ¿Qué causa la diabetes? F&E: Hay 3 tipos/causas basicas: • Tipo 1: Las pancreas del cuerpo no producen insulina, una hormona que regula el azúcar en la sangre. Esto sucede a causa de una reacción inmunológica contra las células beta las cuales producen insulina en las pancreas.
A
common myth about diabetes is that it is not a serious disease. However, diabetes is responsible for more deaths a year than AIDS and breast cancer combined. Misinformation may often lead people to stigmatize and fear diabetes. Registered nurse and Diabetes Educator for Cigna, Deborah Dowling, helps us tackle a couple of myths:
Myth: If you are overweight or obese, you will eventually develop Type 2 diabetes. Fact: Being overweight is a risk factor for developing this disease, but other factors such as family history, ethnicity and age also play a role.
Myth: Eating too much sugar causes diabetes. Fact: Type 1 diabetes is caused by genetics and, it is suspected, other factors like a virus. Type
2 diabetes is often inherited from a mother and/or father. Nevertheless, the American Diabetes Association recommends that people should limit their intake of sugar-sweetened beverages to help prevent diabetes.
411 Body and Soul • Tipo 2: El cuerpo produce insulina sin embargo, no funciona adecuadamente. La diabetes Tipo 2 esta relacionada a la genética al igual que a la obesidad. La mayor parte de las personas que padecen de la diabetes Tipo 2 padecen de sobrepeso. • Gestacional: Muy parecida a la diabetes Tipo 2 pero esta ocurre durante el embarazo. L: ¿Cómo se ve afectado el cuerpo? F&E: La diabetes, por los altos niveles de azúcar en la sangre, puede incrementar el apetito, la sed, la micción al igual que la pérdida de peso. También puede ocacionar emergencias tal y como la ketoacidosis (decomposición de grasas) en el Tipo 1, o inducir estado de coma. Efectos de largo-plazo incluyen: problemas de la circulación en los pies, ataques cardiacos, enfermedad cardiovascular, enfermedad o insuficiencia renal y pérdida de la visión o ceguera. La diabetes afecta el cuerpo entero, incluyendo a la circulación la cual contribuye a ocacionar ataques cardiacos y embolias. Es muy importante seguir los tratamientos recetados.
L: Como se ven afectadas las Latinas? F&E: La población latina tiene una incidencia de predispocicion para la diabetes, particularmente para el Tipo 2, mas alta de lo promedio. Por mas que nos guste la deliciosa comida latina, el control de peso, un regimen balanceado e individualizado, medicamentos, actividades, y cuidados medicos profesionales estrechos son necesarios para tener vidas normales y productivas. L: ¿Cuales son los tratamientos para la diabetes? F&E: La diabetes Tipo 1 requiere de inyecciones de insulina ya que el cuerpo no la produce. Una bomba para aplicar insulina se puede utilizar si las inyecciones no logran controlar el azúcar en la sangre. La diabetes tipo 2 puede ser tratada de muchas maneras como por ejemplo: con la perdida de peso, dieta y actividades fisicas, pastillas o inyecciones de insulina . Tambien es muy importante controlar otros factores de riesgo para prevenir ataques cardiacos y embolias tal y como dejar de fumar y controlar la alta presion de la sangre.
L: ¿Porqué se llama diabetes? F&E: La palabra diabetes viene del significado griego “correr a traves”. Los Griegos de la antigüedad se dieron cuenta que existe un exceso de azúcar en la orina de diabetes mellitus. Mellitus significa “miel”.
U
n mito común sobre la diabetes es que no es una enfermedad seria. Sin embargo, la diabetes ocasiona mas muertes al año que el SIDA y el cáncer de mama combinados. La información erronea puede llegar a estigmatizar la diabetes y ocasionar que la gente le tenga miedo. Debora Dowling, una enfermera y educadora sobre la diabetes en Cigna nos ayuda a derribar algunos mitos:
Mito: Si estás sobrepeso u obeso, finalmente desarrollarás la diabetes Tipo 2. Hecho: El estar sobrepeso es un factor de riesgo para desarrollar esta enfermedad, sin embargo, otros factores tal y como la genética, el origen étnico, y la edad también pueden ser factores decisivos. Mito: El comer azúcar en exceso causa la diabetes. Hecho: La genética y otros factores desconocidos causan la diabetes Tipo 1. La diabetes Tipo 2 es determinada por la genética y por factores del estilo de vida. La Asociacion Americana de la Diabetes (ADA) recomienda que la gente limite el consumo de bebidas endulsadas con azúcar para ayudar a prevenir la diabetes. Mito: La gente que padece de la diabetes debe consumir alimentos diabéticos especiales. Hecho: Un plan alimenticio saludable para los diabéticos por lo regular es lo mismo que un regimen saludable para cualquier otra persona- bajo en grasas (especialmente grasas saturadas y transaturadas), moderación de sal y azúcar y basado en cereales integrales, frutas y verduras.
L: ¿Hay ciertas personas que se ven afectadas por la diabetes mas que otras? F&E: Sí. Los asiáticos y latinos tienen incidencias mas frecuentes de los genes que ocasionan la diabetes Tipo 2. Conforme la dieta “americanizada” va incrementando, tambien el peso de la gente, lo cual ocasiona un riesgo mas alto de la diabetes Tipo 2.
Myth: People with diabetes should eat special diabetic foods. Fact: A healthy meal plan for people with diabetes is generally the same as a healthy diet for anyone – low in fat (especially saturated and trans fat), moderate in salt and sugar, and based on whole grain foods, vegetables and fruit.
Myth: People with diabetes can not eat sweets or chocolate. Fact: The key to sweets is to have a very small portion and save them for special occasions so you focus your meal on more healthful foods.
Myth: If your parents have diabetes you will certainly develop it too. Fact: Although genetics does increase the risk of developing diabetes, it can be prevented by lifestyle choices such as maintaining a healthy body weight and daily activity exercise.
By Linda Vasquez
Mito: La gente que padece de la diabetes no puede consumir dulces ni chocolates. Hecho: La clave para poder consumir dulces es hacerlo en cantidades muy pequeñas y esperar a hacerlo solo en eventos especiales, asi, uno puede enfocar su comida con alimentos mas saludables. Mito: Si tus padres padecen de la diabetes, definitivamente tu como hijo también la desarrollarás. Hecho: Aunque es cierto que la genética si aumenta el riesgo de desarrollo de la diabetes, esta puede prevenirse con decisiones del estilo de vida como mantener un peso saludable y hacer ejercicio a diario. Por Linda Vasquez www.latinitasmagazine.org 12
Zumba
411 Buzz
Time for
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eiling lights are dimmed and are replaced by ones you would see in a disco, giving the room a party atmosphere. Music begins pumping, at first slowly and quickening to a fast-paced beat. When attending a Zumba fitness classes at the Latin Rhythmz Studio located in El Paso, Texas you may forget that you are at a workout session and start to think you’re at dance club instead. “When you attend a Zumba class, you forget you’re working out,” Grace Rodriguez, owner and lead instructor of Latin Rhythmz Studio, said. Rodriguez’s vision of creating a club-like studio for dance fitness exercise began after taking a Salsa aerobics class, 20 years ago. Her dream became a reality in 2008 when she opened Latin Rhythmz Studio. “I knew I wanted to become a dance fitness instructor when I began leading the salsa fitness classes at a recreational center. During those years, my vision and passion [for dance instruction] skyrocketed. I decided to venture out on my own and began renting a private hall,” she said. Rodriguez’s studio specializes in providing fun and demanding workout programs that get your body moving to upbeat music including pop, salsa, samba, reggaeton, dancehall, disco, merengue and more. Unlike a club setting where high heels and trendy fashion are standard, Zumba classes require rubber soled shoes and comfortable workout clothes because every muscle in your body will be awakened! “Zumba is more a dance fitness program than an alternative method to exercise,” she said. “It provides fitness benefits because its routines feature interval training sessions with fast and slow rhythms and resistance training, which are intended to tone and sculpt the body while burning fat.” Twelve year old Giovanna Zamorano tried Zumba for the first time at Latinitas’ Spring Break Camp in Austin. “It was really fun, because we got to wear the skirts bellydancers wear. When you moved it made a noise and they were bright and colorful,” Zamorano said. Created by Columbian-native Alberto “Beto” Perez in the 1990s, Zumba’s popularity has taken over fitness class schedules. Beto stumbled upon the idea of using Latin-inspired music to lead an aerobics workout class after forgetting his usual mix tapes. Using his personal salsa and merengue mix tapes and last minute improvisation - Zumba was born. “At Latin Rhythmz, we have the same
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goals as Beto and his partners did,” Rodriguez said. In less than one hour, a Zumba participant can burn anywhere from 500 to 1000 calories. “Dancers work their entire body in a shorter amount of time. Their muscles are long and trim as opposed to short and bulky muscles attained by lifting weights,” Rodriguez said. Zumba promotes a leaner, stronger, and more flexible body and it also more endurance, energy and stamina. Zumba boosts confidence and makes you forget you are exercising. Latinita Olivia Crouch agreed. “Zumba was like Just Dance 2. It is so addicting; you are having fun dancing, which is really disguised exercise.” Crouch said. Rodriguez said, “It is more important for the inner body. Cardiovascular benefits are acquired through an exercise program that targets the most important muscle of the body: the heart.” According to Aerobics and Fittness Association of America Theory and Practice, people who maintain an active lifestyle “may actually add years to their lives while significantly enhancing the quality of life in later years as well.” Although Rodriguez remained active in a gym before trying fitness dancing, she said she had never felt or looked better before getting involved with fitness dancing. She began teaching the technique in homes and at parties before she opened her studio. She plans on getting an additional license with the American College of Sports Medicine. She said she may consider branching out to more locations once she has trained enough instructors. Ten years ago, Grace Rodriguez could not have imagined opening up her own dance studio, but said despite obstacles she was able to do it because she stayed optimistic and determined. “Life has thrown me some curve balls but I am a firm believer that we have opportunity to become who we want here in America,” she said. “The sky is the limit. Take your failures and turn them into opportunities, take the criticism and analyze it to either make the necessary changes or ignore it.”
Manteniendo la buena forma Cuando asistes una clase de Zumba en el Latin Rhythmz Studio en El Paso, cierto ambiente de fiesta te hace olvidar que estás en una sesión de entrenamiento - de hecho, te sientes más bien como si estuvieras en una discoteca. Grace Rodríguez, la dueña del Latin Rhythmz Studio e instructora de Zumba, nos cuenta que tuvo la idea de empezar un estudio de estilo-discoteca hace ya 20 años cuando asistió una clase de salsa-aeróbico. Grace explica que “Zumba es una forma de entrenamiento-baile en que muevas cada músculo de tu cuerpo mientras escuchando música Pop, Salsa, Merengue, etc.”. En pocas palabras es una forma alternativa para quemar la grasa. Este entrenamiento-baile, inspirado por la música latina, fue inventado por Alberto “Beto” Pérez en los años 90. Grace Rodríguez afirma que en menos de una hora se puede quemar entre 500 y 1000 calorías bailando la Zumba. Además sostiene que no solo es bueno para el cuerpo a nivel físico, sino también mental, ya que incluye ‘entrenamiento’ del músculo más importante: el corazón. Así que tenemos que ver con una actividad que simplemente mejora la calidad de vida al ser tanto saludable como divertido! Grace cuenta que hace 10 años no hubiera imaginado que abriría su propio estudio de baile, no obstante, afirma que con optimismo y determinación se puede lograr muchísimo.
Eating Healthy the Latina Way Denisse Rauda
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ating healthier does not mean you have to skip out on the sabores you love most! Check out what your fave Latin fruits and vegetables have in store for you. We have seen them before at the center of our kitchen table, in a coctel off a street stand, or at your local mercadito: Frutas! And what about those vegetables your non-Latino friends at school do not know about, like calabazitas or aguacate. These non-traditional fruits and vegetables are a good source of nutrition, so get out your molcajete (mortar and pestle) and start
Latina Beat Mi Familia eating your way to good nutrition. According to Illinois-based Certified Nutritionist Sylvia Melendez-Klinger many of the fruits our families stock in the pantry “have a tremendous amount of nutrients.” Sylvia Melendez-Klinger article “Fueling Your Teen Machine” recommends nine servings of grains (bread, cereal, etc.), four of vegetables, three fruits, three of dairy, and two servings of proteins (meat, eggs, poultry, beans) for teen girls. In addition, Melendez-Klinger, dietician and personal trainer, stresses foods high in calcium and iron. She warns of “sedentary activities” like watching television and extended computer-use. “Being physically active is just as essential to teenagers as it is to adults,” she says. And steer clear of skipping meals. “Even if the meal is not healthy it is still better than nothing,” MelendezKlinger said. What about portion? Consider these helpful tips from “Salsa, Sabor y Salud,” a nutritional program by The National Latino Children’s Institute (NLCI): At restaurants: • Order an appetizer as an entree instead. • Ask your waiter if half orders are available. • Divede your entree into halves and eat the other half later. • Split an entree with a friend. Also, consider splitting your plate in four to measure how much you should serve yourself. According to Bibi Lobo, a key consultant for NLCI’s program, “A kid’s meal at a fast-food restaurant is actually an adult serving and yet many young people will order a super large burger, fries and a large soft drink,” she says. Eating fast food is okay, but “keep it small and be active!” she says. Substituting healthier ingredients by using leaner cuts of meat and opting for olive oil instead of lard as it is in traditional dishes is a way to sneak in nutrition.“What is important is not to take away the favorite foods, but to find ways to cook them so they are more nutritious, but still flavorful. When we take away foods, we crave them,” Lobo said. She warned of the high incidence of Type 2 Diabetes amongst young Latinas and eating healthy being crucial to this. Lobo added one rule of thumb: “As in anything in life- moderation is the key… limit what you eat, eat better and be active.” Both Lobo and Melendez-Klinger made a few Latino-centric food suggestions and their benefits: Tropical fruits (banana, pineapple, papaya, mango, etc.): High in vitamin C, which is an antioxidant*.
Chiles: Antioxidants. Camote, yucca, or any root vegetables: High in fiber. Lobo suggests baking these rather than frying, they’re just as delicious. Guava and papaya: High in fiber and antioxidants. Tamarindo: Vitamin C. Avocado: High in monosaturated fats, which may lower cholesterol. Hot Cereals: High in fiber, folic acid and iron. Tortillas: Lobo suggests opting for whole grain or corn. Beans: Can’t decide between refried or charro? Go for charro, but if you must have refried, make sure they’re not made with lard. Rice: Go for brown rice. White rice “…does not have as much nutritional value as brown rice…” Lobo says. Cheese: Good protein, in moderation. Limit your portion and keep it low fat.
Comer Saludable a la Manera Latina
T
odos las hemos visto antes. En el centro de la mesa de tu cocina, en el puesto de la calle o en el mercado local: ¡Frutas! O que tal esas verduras que tan solo los latinos conocemos y nos sentimos tan familiarizados con ellas, como las calabacitas o el aguacate. Todas estas frutas y verduras poco tradicionales son buenos elementos para la nutrición, así es que saca tu molcajete y comienza a comer de manera nutritiva. Según la Nutrióloga Sylvia Melendez-Klinger muchas de las frutas que nuestros padres y abuelitas se llevaron a la tumba “tienen una enorme cantidad de nutrientes.” En su artículo titulado “Echando gasolina a tu máquina adolescente” Melendez-Klinger recomienda que las niñas adolescentes obtengan nueve porciones de granos ( cereal, pan, etc ) cuatro de vegetales, tres de frutas, tres de lácteos y dos porciones de proteínas ( pescado, carne, pollo, frijoles, huevos, etc) También habla de la carencia de calcio y hierro en las adolescentes de hoy en día. Melendez-Klinger también habla del estar físicamente activa como algo esencial para las adolescentes tanto para los adultos. Del nunca
saltarte comidas “ Aunque la comida no sea sana, es mejor comerla que no comer nada.” ¿Cuál es la porción indicada? “Salsa, Sabor y Salud”, un programa de nutrición por El Instituto Nacional de los niños latinos, dice lo siguiente: En Restaurante: • Pide un aperitivo como entrada. • Pregunta a tu mesero si se pueden servir medias porciones. • Divide tu entrada a la mitad y come la otra mitad después. • Comparte una entrada con un amigo. También, considera dividir tu plato en cuatro, para tomar eso como medida de que tanto debes de comer. Según Bibi Lobo, un consultor clave del programa NLCT´s “ Una porción para niños de comida rápida es la porción que debería de comer un adulto, y sin embargo muchos jóvenes pedirían la hamburguesa grande, papas fritas y bebida grande” dijo Lobo. Comer comida rápida esta bien, pero come porciones pequeñas y mantente activo. “ Lo importante no es dejar de comer tus platillos favoritos, sino que encontrar la manera de cocinarlos para que sean mas nutritivos, pero aún apetitosos”. También hace hincapié en la gran cantidad de jóvenes latinas que sufren de Diabetes, y como la manera de alimentarnos es crucial para nuestro bienestar y salud. Lobo agregó lo siguiente “ Como todo en la vida, la moderación es la clave, limítate en lo que comes, come saludable y mantente activo”. Estas son las sugerencias y beneficios que nombran Lobo y Klinger sobre la comida Latina: Frutas Tropicales (platano, piña, papaya, mango, etc ): Altas en Vitamina C. Chiles. Antioxidantes. Camote, Yucca o cualquier vegetal con raíz: Altos en fibra. Lobo sugiere hornear éstos en ves de freírlos. Guayava y Papaya: Altos en fibra y antioxidantes. Tamarindo: Vitamina C. Aguacate: Alto en grasa saturada, ayuda a la disminución de colesterol. Cereales: Altos en fibras. Tortillas: Lobo sugiere las integrales o las de maíz. Frijoles: Opta los charros en ves de los refritos Arroz: Opta por el arroz integral. Queso: Es una buena proteína, siempre y cuando lo comas con medida.
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