Latina on a Mission

As a busy Mom of two active boys I sometimes opt for the quickest and unhealthiest meals. However, I am trying to change our gameplan and was lucky enough to have Sylvia Melendez-Klinger, MS, RD, LDN, create this sponsored post! 

Mil gracias /Many thanks Silvia for providing us with these simple steps for boosting our health and a Latinalicious recipe that will tantilize our tastebuds!

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With Spring upon us, now is the perfect time to take a closer look at your diet and find ways to make the most out of every meal. This may seem like a daunting task, but with a few simple steps you can boost your health without sacrificing flavor.

1. Select a Natural Source of Omega-3

One of the easiest first steps you can do to improve your diet is to add more omega-3s. Studies show that a diet containing omega-3s may decrease the risk of certain cancers, decrease blood pressure, reduce Alzheimer’s symptoms, improve arthritis and joint pain, and promote heart health. Since our bodies cannot make omega-3 fatty acids, it’s important to regularly include them in our diets.
Not sure where to start? Try a natural source. Many experts, including the American Heart Association, recommend consuming at least two servings of seafood a week. Fish and seafood – like shrimp, tilapia and salmon – are a natural source of omega-3s, a great lean protein option and are full of vitamins and minerals including iron; zinc; and vitamins A, B and D.
I’ve found that many people are intimidated when it comes to preparing fish, but it really can be so easy. The secret is to keep the ingredients simple and flavorful and look for shortcuts to take time out of the preparation without losing the flavor. For me, frozen seafood (my family likes Gorton’s) is one of the simplest and most affordable ways to enjoy fish at home.

2. Lighten up Side Dishes

Try side dishes that are steamed or broiled, like mixed vegetables, instead of side dishes cooked in butter or oil. And, seek out substitutions to reduce sodium and fat:

• Instead of salt, try a splash of low-sodium vegetable or chicken broth. One-quarter tsp of salt contains 500 mg of sodium, while one-quarter cup low sodium chicken broth only contains 25 mg sodium.
• Replace white rice and pasta with a whole-grain variety. Whole grain pasta/rice is rich in complex carbohydrates, vitamins, fiber and antioxidants.
• Use non-stick cooking spray in place of butter
• Substitute mayonnaise with non-fat yogurt

3. Cook with Nutrient Dense Foods

Add fiber filling, nutrient dense foods like leafy greens, lentils and other beans to your recipes for a healthy serving of vitamins and minerals without adding any fat. I also like to use avocado in place of cheese for an extra nutrient boost.

Try my Mini Tostadas with Guacamole and Shrimp for a flavorful snack packed with nutrients. Gorton’s Classic Grilled Shrimp add an authentic flavor with no extra seasoning or preparation needed. For more recipes and meal ideas, visit www.gortons.com

Mini Tostadas with Guacamole and Shrimp
4-6 Servings (12 mini tortillas)

Ingredients:
1 (8oz.) package Gorton’s Classic Grilled Shrimp
4 ripe avocados
2 tablespoons lime juice (or the juice of 1/2 lime)
1/2 cup cilantro, chopped
Salt to taste
10-12 mini tortillas (about 3″diameter), toasted or round tortilla chips

Directions:
1. Prepare Gorton’s Classic Grilled Shrimp according to package instructions.
2. In a medium bowl gently mash avocado pulp with a fork.
3. Add lime juice, cilantro and salt. Fold gently.
4. To assemble tostadas, place mini tortillas on a serving platter and divide guacamole among all the tortillas.
5. Top each prepared tortilla with one prepared Gorton’s Classic Grilled Shrimp. Remove shrimp tail for easier eating.

ABOUT SYLVIA MELENDEZ-KLINGER
Sylvia Melendez-Klinger, MS, RD, LDN, is founder of Hispanic Food Communications, Inc., a food communications and culinary consulting company. She is an active member of the American Dietetic Association and the Grain Foods Foundation Medical Advisory Board. She also serves as the nutritionist for the national syndicated show Hispanics Toda, a frequent guest for Univision’s popular show Despierta America and Telemundo Chicago News, and a columnist for Paisano newspaper and decisivemagazine.com.

This is a Sponsored Post written by Sylvia Melendez-Klinger, MS, RD, LDN.

This morning I woke up and completed my usual routine. I went to the kitchen, set my *Keurig coffeemaker, brushed my teeth and took a shower. When I finished I picked up my wonderfully, rejuvenating cup of French Vanilla coffee and sat down at my kitchen table to relax before the morning rush. As I savored my cup of coffee, it hit me! In about two months, I would be heading out to Atlanta, Georgia for Blogalicious 2009!

I hadn’t exactly forgotten about the event, but in the back of my mind, it seemed so much farther away. As a speaker, I was excited. Yet as a woman, I was anxious because I hadn’t kept up with my physical routine and I would be speaking in front of everyone! In fact, instead of losing weight, I had actually put on 5 more pounds. Definitely not a good thing for my health or my wardrobe!

I decided today that I would start my exercise routine again. I pledge to work out at least 4 days a week for thirty minutes each day. I also pledge to eat healthier, which means no more fast food or bagels with butter and jelly in the mornings (Ayeeeee I will miss you bagel!). I will also kidnap one of my co-workers (K?) and walk for at least half of my lunch hour.

My weight loss goal is twenty pounds; however, I’ll be happy if I lose ten by October. Like I posted before (click HERE to see my previous post), I need to do it for myself, not only because it will help me fit in my skinny clothes but also because it will give me more energy.

Now ask yourself …  are YOU ready?! Cause I am! I’m ready for a healthier me AND for Blogalicious 2009!

*In a few short weeks, shoffee.com will be sponsoring a Keurig coffeemaker giveaway on Latina On a Mission. Its the perfect College Dorm accessory, small enough to fit in a dorm room and big enough to let you savor the flavor!  Keep your eyes peeled. You won’t want to miss it!  

Another weight loss television competition has hit the ground running  dancing and is set to burn those calories while teaching you to dance hip-hop, ballroom, salsa, and yup thats right pole dancing (6 inch heels anyone?!)! The show set to air on Oxygen premiers on June 29 at 10 PM.

Marissa Jaret Winokur, who plays Tracy Turnblad in the hit Broadway show “Hairspray”, is set to host this new weight loss competition, a combination of “The Biggest Loser” and “Dancing With the Stars”.  They couldn’t have picked a better host!  She’s brings a realistic touch to the program because she is going through the very same issue as  the contestants: being an overweight dancer. Yet she takes on the role without shame and dances her own arse off! I love it!

If you’re in the New York City area on June 29, you my Latinalicious reader are in for a very special treat! Oxygen and Marissa  are going to host a “Dance Your Ass Off” experience in Herald Square from 11 AM to 6 PM. You will be able to dance with professional dancers on a stage shaped like a scale!

Hopefully, you’re able to make it because this will be the only scale you ever step on that will applaud your added weight! Now go ahead and “Dance Your Ass Off”!

I haven’t written in my diet journal in quite sometime. I am ashamed to say that I have gained weight instead of losing it! This is killing me because I really do NOT want to buy new summer clothes. This is actually my greatest motivator, saving money, so I recently started the Jillian Michaels - 30 Day Shred.  I absolutely LOVE it! It gets me moving, keeps me animated and works out all of my body. I plan on using it for the recommended 30 days, hoping that it will help me lose at least 2 lbs a week (8lbs) by the end of June. Its a small step but one that will keep me motivated.

If anyone is interested she also has a website to help you in your weight loss process. Click HERE to go to the site.

Also, if you leave me your e-mail address and/or blog address in a comment we can buddy up in our weight loss mission! Staying motivated is key and I know TOGETHER we can do this!

Please bear with me as my site goes through some changes. You may find that the pages do not look the same or a post you wish to see has been moved to another section. Although I do not believe you will have these issues I would not want you miss out on any Latinalicious goodies! However, if you do find that this is the case, you can just simply enter the term you are searching in the search box on the right-hand side of the blog and it should pull it up!

In the meantime, I can’t leave you empty handed, that just wouldn’t be a Latinalicious thing to do! So I have a tidbit for you…

If you join the Allure Cheater’s Diet, you will receive a $5 gift card from e.l.f cosmetics! Just click HERE to subscribe and save some ca-ching! Of course, the diet tips are great too.

Note: This Freebie is only available on April 30 and while supplies last so avansa/hurry!

I am a very petite Latina, about 5 ft 1 inch. According to the doctor I should weigh between 120 -129 lbs for my height and age. Personally I think this is too thin, especially because this Latina tends to be hippy(Hmmm Is that a word-spell check says it isn’t). I mean seriously I like my J-Lo derriere! I also love my sons, hate the thought of letting my thin clothes go to waste,  and want to lower my cholesterol, which means that I must do as the doctor says and lose a few pounds.

I have tried Weight Watchers (hate counting!) and Nutri System (not realistic for my budget plans) to no avail. I enjoy eating which makes it so much harder! Yet Carol makes it sound so easy that I figured why not? Hoping to make my own mission to a healthier me successful this third time around (Isn’t the third time the charmer?!), I did a search on Swagbucks for some FREE advise and found My FitnessPal. I figure since I’m online most of the time anyway this will make it easier to keep track of my progress. My FitnessPal offers a FREE calorie counter, as well as a diet and exercise journel. When signing up, you are asked to provide your DOB, height, weight, desired weight loss, activity level and your expected weight loss timeframe. They then provide you with charts and reports. As a visual person, this was perfect for me! Below is a snapshot of how many calories I can consume in a day if I exercise 4x a week for 30 minutes. Based on their calculations, I should lose a little over 1 pound a week. This is a healthy target weight loss goal. By summer I should be able to fit into last years clothes, making me healthier and wealthier!

Your progress is also marked in a chart that can be shared with others! You can follow my progress on My FitnessPal, by clicking HERE or on the button to the right. Of course, feel free to join me on my “healthier me”  journey! We can motivate each other!

Thank you Carol for inspiring with your own weight loss journey!

 Mr. Edwards has created the first inhalable chocolate which can be purchased online. The claims are that one puff will coat your mouth with chocolate and that each puff is less than one calorie. The container, which resembles an asthma pump and a lipstick case,  is sold in individually sealed packages. Each container contains about four puffs. A pack of six costs about $53.  Purchases can be made via their site, by clicking  HERE.

 When Ms. Latina asked me to do a guest post on her blog, I was flattered.  We had been tweeting about food and I mentioned I was having gallo pinto. Gallo Pinto for those who don’t know is “el plato tipico de Costa Rica.”Nothing says Costa Rican food like gallo pinto.  Now I know other countries have their own version but I am here to tell you about my version. 

 

 

Thank you Carolyn for this delicious AND healthy recipe! I have to tell you when I saw the pics I was drooling at work! I plan on making it this weekend and sneaking in some brown rice (Doc said no more white for me- Blahhhh to her!). I also did a search and found the Lizano sauce on Amazon: Lizano Salsa Sauce 9 Oz / 280ml. Wooo Hooo!