For everyday living we still keep the Latino flavors, but I want to offer my 2 year old healthier alternatives that have less sodium (salt), less sugar, healthy fats, more nourishing grains, and ingredients that I can pronounce.
Did you know that according to the Center for Disease control and Prevention, in the Latino population Heart Disease is a leading cause of death, more than 20% of the Latino population over 20 have Hypertension, and more than 40% of the Latino population are obese, not just "con unas libritas de mas." (a few extra pounds). Our children will grow up to be adults one day. Let's start them on the right path so they don't become a statistic. Like these:
So how can we keep our sabores AND be healthy?
1. Read ALL the food labels. I recently attended the Latino Food Festival in the NYC area, the largest food expo for the wholesale market. While some companies are starting to embrace healthier options and ingredients, it will be a while before they catch on the healthy wagon. So this means that you have to do your part by reading the food labels.
But do you know what you are even reading? What to look out for!
These are artificial fats that make oil more soluble increasing the product’s shelf life and can be found in breakfast cereals, granola bars, health/weight loss protein bars, crackers, cookies, popcorn, etc. Even if the label clearly claims "Trans Fat: 0 g" if you see any of the below words on the ingredient list then it contains some trans fat per serving:
Artificial and Chemical Sweetners (hidden sugars):
High Fructose Corn Syrup, Corn Syrup, Acesulfame K, Neotame, Aspartame, Saccharin, Sucralose
Artificial colors and synthetic dyes:These are petroleum-based dyes and can be listed as:
FD&C Blue #1 (Brilliant Blue), FD&C Blue #2 (Indigo Carmine), Citrus Red #2, Green #3 (Fast Green), Orange B, Red #3 (Erythrosine), Red #40 (Allura Red), Yellow #5 (Tartrazine) , Yellow #6 (Sunset Yellow)
Butylated Hydroxyanisole (BHA) and Butylated Hydroxytoluene (BHT), Diacetyl, MSG (aka Monosodium Glutamate, Monopotassium Glutamate, Sodium Hydrogen Glutamate, Glutamic acid, Glutamate, Hydrolyzed Vegetable Protein) – commonly used by restaurants and fast food places as flavor enhancer and for the addictive effect it has on the human body, Potassium Bromate, Potassium Sorbate, Sodium Benzoate, Benzoic Acid, Sodium Nitrate, Sodium Nitrite, Sulfites (Sulfur dioxide, sodium bisulfite), Vanillin, Ethyl Vanillin – Vanilla substitute
For detailed information on effects these can have on the body visit: http://familywellnesshq.com/decoding-ingredients-on-processed-food-labels/
That was alot of information! Y Ahora Que? (Now what?)
2. Substitute. Pick more whole foods and seasonings that limit all that extra stuff that's not healthy for you and definitely not healthy for your child. So if your favorite Sazón's more "plain English" ingredients are garlic, onion, and turmeric find a similar substitute. You may pay a little more but you will sleep better knowing that your child is not eating unhealthy foods and ingredients or better yet, CREATE your own!
3. Get Creative and add more Veggies! I LOVE nachos, but I know that they can come loaded with fat and sodium. So I get creative, make my own, and my 2yr old loves them! I buy these spinach and kale chips http://www.thebetterchip.com/
Add protein (beans, chicken, or fish), Load it with veggies like spinach, tomatoes, colorful peppers, avocado, and top it with low sodium cheese (most delis have low sodium meats and cheeses) and voilá!
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When you have children it's hard NOT to shift your focus to that little human. We want to raise them, pass down our traditions, teach them what our parents taught us (at least the good parts), create new memories, and hopefully not scar them in any way for life. According to scientific research couple's with Preschool kids are the unhappiest in their marriages. What about our spouses and our partners? We shouldn't have to wait til our kids turn 18 to be happy again as a couple. We can cultivate our marriages and create loving memories and traditions of our very own.
So instead of buying her chocolates and buying him a watch every year, here are some couples traditions ideas that you can start on Valentine's Day (or any day), that will make your bond stronger, give you something to look forward to, and can help your marriage from becoming simple daily routine.