women

Sweetened or unsweetened?

/ mxospina / Leave a comment

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By no means this is a reflection of my music preferences, but I am very sure you have heard this song at least once in your life: “Sugar..oh honey honey, you are my candy girl and you got me wanting you..” (By The Archies and the Spanish version is sang by Magneto and Mercurio, look for it on Youtube just to refresh your memory, yes I know is a cheesy song). Have you noticed all the songs and expressions used worldwide that have to do with sugar? (sweetheart, honey, sugar daddy, sweet revenge) Even better, do you realized that as human beings when we wish to celebrate or cheer someone up or say I am sorry, we tend to choose sugary foods to show our appreciation, love, and care for others? When I was little, I remember when my dad used to take us for ice cream and it was a real treat (even if you knew that he could easily be tempted to bite your popsicle once he was done with his own). It seems like all through our lives sugar has been a silent close companion, it’s always there to make us happy and make everything better. However, we know it’s the cause of many diseases: obesity, heart disease, diabetes and attention disorders in children among other health issues.

So if we know how harmful it is for us, why is it that we eat it so much?

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Because in the society that we live in, it’s very hard to ignore it. We are constantly bombarded with savvy marketing campaigns and advertising that entice us to eat and indulge in it. Also the fact that we have lived eating sugar throughout our lives (birthdays, Christmas, weddings, valentines and the list goes on and on) it makes it almost impossible to be sugar-free or let’s just say moderate. In the United States, companies spend $17 billion annually marketing to children[1], a staggering increase from the $100 million spent in 1983.[2] Even when taking into account the net present value of $100 million over 34 years, it still equates to a 300% increase in Marketing.  Companies know that by “investing” early in the young consumers, it will create adults that will be hooked on their products from an early age. That’s’ a smart strategy. It’s not a surprise that in this country children obesity is an epidemic. And let’s not forget that about 40% of the population in the US is considered obese. According to the WHO, in the world “in 2014 more than 1.9 billion adults 18 years of age and older were overweight and of these 600 million were obese.” (Clearly, fat foods also are an important factor)

On the other hand, we have our own habits that make it also hard to overcome. Personally, I have a sweet tooth (and my husband is even worse). It has been a constant battle because I know it’s not good for me, but at the same time, it makes me so happy when I have a brownie with vanilla ice cream! So difficult! (Why is it that we don’t crave spinach?) However, going through this path of becoming a healthier version of me, I discovered that I could do some changes to set myself for success.

What are the healthier alternatives?

  • Choose dark chocolate instead of milk chocolate (It was an acquired taste and I totally love dark chocolate now)
  • Choose honey, stevia or agave to sweeten my food. (Sugar is not welcomed in my home)
  • Buy more sweet fruits and veggies and experiment baking cookies, cakes and making ice cream
  • Eat more dry fruit (but be careful because some dry fruit are high in calories, when you buy them, look at the label and check the recommended portion size)

I think we can still enjoy the sweetness of what nature has for us with simple sugars instead of processed sugars.

Be mindful that sugar is not only present in cakes and candy, many processed foods are loaded with sugar (canned food, processed meats, dairy) so make sure you read the nutritional facts label to check the sugar content before you buy it.

 

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Another great source of information is MD. Mark Hymann, the best-selling author, Director at the Cleveland Clinic Center for Functional Medicine, internationally recognized for his studies in childhood obesity and food addictions among other topics. He is well known and respected for his research about food addictions, especially to sugar. He explains there is evidence that sugar can be as addictive as heroin. When we eat sugary food, it leads to dopamine release associated with pleasure and reward in the brain. The more sugar we eat, the more tolerant we become. So with time, we need to eat more sugar to find pleasure. There is a lot of literature about this topic, so I encourage you to read and find more information on your own.

My recommendations above are only for the purpose of reducing consumption of processed sugars, so you need to be aware that even with these less processed options, moderation is the key. (I don’t treat myself every day because that means it’s not a treat) Sugar is hidden in many foods and drinks we consume so let’s be more conscious of what we put in our bodies and how we feed our families. Healthy snacks for kids and the family could be as simple as homemade fruit ice pops or oatmeal cookies. Kids can be enticed to eat certain foods but you are the one in control of the ship.

 

Personally, I love to experience cooking with my nephew, he gets excited to see what colors and tastes will be part of the treats we do together. It is a fun and bonding experience that I hope he can extend to his own family when he grows up.

 

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If you like this blog, share it and let me know what you think on my Facebook page. Alternatively, you can follow me on my website.

Hasta pronto!

 

References
[1] James McNeil quoted in Horovitz, B. (2006, November 22). Six Strategies Marketers use to Make Kids Want Things Bad. USA Today, p. 1B. Retrieved March 2, 2008, fromhttp://www.usatoday.com/money/advertising/2006-11-21-toy-strategies-usat…
[2] Schor, J. (2004). Born to Buy: The Commercialized Child and the New Consumer Culture. New York: Scribner, p. 21.

 

 

Is eating healthy really that expensive?

/ mxospina / 2 Comments

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Last week I was having a conversation with someone I recently met and we were talking about healthy eating and the weekly food shopping. (For the record, she has 2 teenagers and a husband) We both agreed that we could definitely bring changes to our diets and implement them more effectively if we involve every member of the family in the process. However, I didn’t agree when she said, “eating healthy is expensive”. If you think eating healthy is achievable only by shopping at the Wholefoods, Fresh Market (or any other equivalent high-end market in other parts of the country or the world), then she might be right. I personally love both stores, there are quality meats, cheeses, vegetables and fruits (among other stuff) and everything looks and smells good. However, there are other options we should consider when we go shopping for healthy food. I want to share some of them here with you (and you can easily find them in local supermarkets).

Buy seasonal fruit and veggies

imgres-2It sounds obvious but I don’t think many people realize that each season brings abundance of certain fruits and veggies compared to other months of the year. For example, in Miami, being the summer, there are lots of watermelons, mangoes and strawberries. Actually, I think we are blessed in this part of the US because we have a great variety of fruits and vegetables all year round. (Still some fruits are imported) However, for those who live in cooler areas or farther from the equator or in a remote island (I lived in Barbados so I can say this happens in the Caribbean islands) it’s crucial to understand what’s in season so you can buy fresh produce for a reasonable price. Most supermarkets and farmers will tell you what’s in season, normally the produce looks bright and beautiful, it has better flavour and it’s cheaper. Once you identify what you want to buy, plan meals around these food options. In some places, this approach to eating is called sustainable table. If you want to nourish yourself, your family and also care for the planet, this is great way to start. You will be happy to know you are supporting local farmers and you are creating a synchronicity with nature by eating what its offered to us in that specific time of the year.

Experiment with grains

 When I was a little girl growing in Colombia, the main grain (and I ate it almost everyday) was white rice. To be fair with my parents, they also fed me oats, corn and barley soup. I only discovered whole grains in my late 20’s and even thenimages-13, I didn’t really eat whole grains. In my mind, they were only good if one was planning to loose weight (and I wasn’t) so I didn’t see the point in experimenting with these grains. Now that I am older and wiser, I realized I was missing out on the great benefits of grains. Yes, I know some people are gluten intolerant but not all of us are like that. If you are gluten intolerant, skip this section completely. But if you aren’t, grains are a great source of energy, they have been around for thousands of years (most ancient civilizations lived out of corn, quinoa, rice, among others) and they are not expensive. Of course, there are some that may be a bit more costly because they are imported but most of the time, they are reasonably priced. What type of grains? quinoa, amaranth (this one is gluten free), cornmeal, wild rice, brown rice, faro, barley, millet, there’s so many of them. As you embark in this journey, try different spices as well. Normally we tend to use the same spices again and again. Dare to be different, you will be surprised with what you can find.

Cook once eat twice

I am aware not many people enjoy cooking, so my advice is to cook more, divide into separate portions and freeze them. My husband, for example, loves his chilli con carne. When he is inspired to cook it (it takes him a good 2 hours in the kitchen, which he calmly manages with some cold beers) He cooks enough to make five or six portions so he can eat them whenever he pleases. In this way, you know your time in the kitchen is well worth the effort.

I hope with this information I can show you that it isn’t that expensive to eat healthy. Surely, organic is more costly but not every single item you buy has to be organic. If you can afford it, go for it, but if you cant, I still think its better to have a smoothie than a big mac meal. After all, its true that you are what you eat so don’t be easy or fake or cheap.

As I am exploring this path myself, I will also share recipes and tips along the way.

If you are already putting in practice any of these tips and it’s total success, please share it. I would love to know what you are doing.

Abrazos,

Medical check up: should I wait or book it?

/ mxospina / Leave a comment

As I started this path of becoming a healthier happier version of myself, I did something I should have done a while ago. A complete medical check up. Do you remember when was the last time you had a medical check up? It doesn’t count if you are going to the doctor to take your child, your mom or your husband, I mean a real visit to check how things are inside you. I am not proud to say it took me about two years to get this done, but life gets in the way, commitments, trips, holidays, and before you know its been a year and you haven’t booked that medical appointment. My other challenge, and I am sure you can relate to this if you don’t live in your home country, is to find a reliable doctor, someone you can trust and who is within the medical network (meaning covered by your insurance company…I wont get into too much detail because it’s very complicated), but it is a huge deal in the US because costs can increase significantly if you don’t have an insurance. Lastly, and this reason is probably the first reason, who likes to go to the doctor? There are so many other fun places and cool people to meet (and little time) that who wants to actually take the time to deal with call centres, doctors, lab tests, x-ray’s? Nobody.

Yes it is boring, I totally agree but my dear friends, we all need to make it a habit, at least once a year. Why wait until our body is collapsing or taken to the limit? It will also be cheaper to prevent than to treat illnesses.

So, we need to ask ourselves what are the minimal/general considerations when we finally go to see the doctor? (We know it is not a fun visit, so you might as well get the best out of it, right?) I have a few recommendations that will make the visit more productive. The tests below are common practice so be mindful of what they look for, and in case the doctor doesn’t order them, ask for them.

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  • Complete blood count (CBC) checks white blood cells, red blood cells, haemoglobin and platelets. This test can uncover anaemia, infections and even cancer of the blood.
  • Metabolic Panel tests glucose in your blood, which can show if your heart, kidneys and liver are functioning well.
  • Lipid Panel tests for good cholesterol (HDL), bad cholesterol (LDL), triglycerides and calcium among others. It can show if there are risks associated with cardiovascular diseases.
  • Urine Analysis tests for bacteria and infections that in women can lead to cystitis and bladder complications.
  • Stool tests show parasites, bacteria that may be present in your digestive system that can cause a lot of different digestive issues.
  • Breast mammogram – for women over 40, its important to also get your breast checked, it’s definitely not a fun experience but so worth doing it.

Remember that some tests can be false positives and false negatives; apparently this happens more often than we think. So if you feel something is not quite right, get a second opinion. Don’t be shy, question your doctor and ask for alternative options to medication.

For the record, I got checked for ALL of these and even though I have healthy habits, I was a bit nervous to see the results. (After all, many things can change in a year). Luckily, I got positive news, my doctor took the time (because I asked for it) to go over every detail in the tests and he was kind enough to explain absolutely everything. I have to increase vitamin D and I decided to look for natural ways to increase it but supplements are an option as well. My next challenge is to get my husband to complete a full medical check up. (Work in progress)

So the question for you is: when are you going to book for your medical check up?

Don’t wait until your body is falling apart; make it a priority if you haven’t done it yet.

If you find this information relevant, please share it and let me know your thoughts.

Hasta pronto!

Note: This blog is meant to be a general guideline. If you have already been diagnosed with any illness there will be other tests that should be included and discussed with a specialist doctor.

Are we safe using these products?

/ mxospina / 2 Comments

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For years I have thought using tampons and pads were totally safe, considering there isn’t much information about the cons of using them. Some women choose pads over tampons cause they think they are safer, but what if you were told that both are manufactured with materials that are toxic for our bodies? You would probably think twice next time you go to buy them every month. I read this article and it is scary to think that we have been using tampons and pads for decades that can bring so much harm to us. As usual, consumers only get half of the information so its crucial that we learn what are the pros, cons and alternative options. Recently, I heard about the Fleur menstrual cup, which to be honest, I know nothing about, but I am planning to try it myself and I will share with you my experience.

5 changes that are working for me right now

/ mxospina / Leave a comment

As some of you already know, I am currently getting certified as an integrative health coach and I cannot be happier! I am one of those people who enjoys learning new stuff and specially stuff that can bring benefits to my wellbeing and to others. I have numerous books about cooking, diets, personal development (and other topics) and follow different people on social media but I felt it was time for me to make a more serious commitment. So here I am, studying what I like and applying all of it at the same time. I plan to share all my experiences with you along this process so I am writing this blog for you.

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To start with, I want to share five things I am doing this year (that my studies have reinforced) that work to start on a cleaner path to good health.

1. Drink more water

It sounds pretty simple and we hear it all the time. Well, guess what? I knew it before and I wasn’t really doing it as much. Now I am drinking a full glass of warm water first thing in the morning or herbal infusions depending on the week. The important part is to keep hydrated as much as possible. Throughout the day, I carry a glass bottle with flavour water (basil and lemon, apple slices, ginger and cardamom) and I make sure I drink all of it. I don’t like the taste of water so these natural flavours totally work for me.

2. Set a timer for bedtime

I know I need to sleep 7-8 hours to have the energy to start my day and not be moody or tired next day. Setting up for bedtime (in my cell phone) works great because I am making the effort to create a routine. Scientific studies show that when we create this routine (just like babies and kids have) we tell our body that its time to switch off. The goal is to slow down your brain activity so you can fully rest when you go to bed.

3. Morning meditation

Every morning (except weekends) I jump from my bed to my meditation mat outside my balcony. If its rainy I do it in my bedroom but I do it yes or yes. I use some mantras (if I feel restless) or just practice shine meditation, which is the one taught at the budhist meditation group I am part of. I meditate for 10-15 mins and I finish my session with a prayer thanking the universe for all the goodness I have in my life. This is a precious moment to connect with my spiritual being, to remember what’s important and what’s not that relevant.

4. Mind my thoughts and words

We live so fast that we don’t really pay much attention to the thoughts we have in our minds, but its SO true that our thoughts become words and before we know it, they become actions. (I believe it was Margaret Thatcher who said this) We spend a lot of time thinking about things we have done or said and what we will say or do in the future. Minding the chatty monkey in my brain makes me more conscious of it. I still haven’t mastered this fully but I keep working on it everyday. I feel it makes me a more centered person and I enjoy more the now.

5. Planting at home

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I got a mini greenhouse and I am planting coriander, cherry tomatoes and watermelon. I have no idea if this will work but its making me more conscious about the whole process of creating food, specially food that comes from mother nature. Also, I must say its relaxing to do gardening. I already have an aloe vera plant and I love to be able to eat from it and see it growing.

I hope these tips are something you can relate too. And if you already have some that you think could be beneficial to others, please don’t be shy and share it here. I would love to hear from you!

Hasta pronto!

 

MXO