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These 15 Basic Healthy Foods Need To Be At The Front Of Your Fridge This Winter

These 15 foods are good for your body, and they don’t involve much time in the kitchen. It can be tempting to sit down on the couch, watch tv, and wolf down too much junk food, especially when the weather gets colder.  As Americans, we tend to make poor choices when it comes to what we eat, choosing food that tastes good in the moment but doesn’t have much in the way of nutrition. What’s more type 2 diabetes, a disease tied to poor eating habits, has a disproportionate impact in the Latinx community. So here are 15 foods that you should be eating more of – and why.

Bagel with Peanut Butter and Honey

Instagram @blackseedbagels

Just toast a bagel and then spread natural* peanut butter on it. Top it off with a bit of honey. If you like banana, you can slice one up and throw some on the bagel too. Peanut butter is a solid source of protein, and it’s low-carb. It also has vitamins: E, B3, B5, and B6.2 Honey has several types of antioxidants which help your body fight disease. It also contains less sugar per gram than regular sugar. 3

*there should only be one ingredient in your peanut butter – peanuts.

Oatmeal

Pixabay @iha31

Oatmeal can be microwaved as long as you don’t use steel-cut oats. Just put the oats in a bowl, add just enough water to cover them, and microwave for a few minutes. Done. Optional – throw a bit of milk, some agave, and some fruit on top for breakfast (or dinner, no judgment). If you don’t have fresh fruit, you can use frozen, just add it to the oats and water before microwaving. Oatmeal has high levels of several minerals and contains antioxidants. And because it is so filling, it has been linked to weight loss.4

Oranges and Bananas

Pixabay @elljay

It doesn’t get much simpler than this – just peel and eat. Oranges have Vitamin C and antioxidants.5 Bananas have been shown to help with weight loss and help moderate blood sugar levels.6

Spinach Salad

Pixabay @showmeyourflowers

A quick and easy salad – spinach, cherry tomatoes, green onions, and croutons. For dressing, splash on a bit of olive oil and any type of vinegar. Add salt and pepper if desired. Buying prewashed spinach will help save time, otherwise, be sure to rinse thoroughly, as spinach tends to have dirt clinging to it when you bring it home. Vitamins A, B6, B9, C, E, and K1 are all found in spinach. It also is an excellent source of iron and has antioxidants that have been linked to slowing the aging process of our cells. Finally, it helps with your eyesight and has been shown to reduce the risk of certain types of cancer.

Roasted Garlic

Pixabay @remcoosculiflower

Roasted garlic is a gourmet food that is crazy simple to make.  Take the garlic, brush off the outer skin, cut the very top off, dip it in olive oil, place it on tin foil, and throw it in the oven at ~400 degrees.  Take it out about a half hour later, and you’ll have mushy garlic goodness that you can spread on some bread or add to pretty much any vegetable dish. Garlic helps prevent colds, improves blood pressure and cholesterol levels, and is associated with a longer lifespan.

Vegetable Soup

Instagram @ralphsfarmmarket

Surprisingly easy to make, and super quick if you can buy your veggies pre-chopped. You can literally use whatever vegetables you want. In the winter, carrots, celery, garlic, and onion are all available and a nice place to start. Just combine the vegetables and water in a large pan, bring to a boil and then lower the temp to medium. Cook until the veggies are tender.  If you have any oregano, basil, or chili powder, go ahead and throw some in there. Adding a splash of soy sauce will give it more depth. Carrots have Vitamin A which is beneficial for your eyesight. 9 Celery has numerous antioxidants.10Onions have been linked to a decreased risk in certain cancers.

Lemons or Limes

Pixabay @congerdesign

Tired of plain water? Toss in a bit of lemon or lime juice. You’ll get hydrated plus you’ll have the benefits of citrus. Lemons and limes contain vitamin C, which has been shown to help fight colds. They also contain antioxidants, so they’re an ally against many types of chronic diseases.

Omelet

Pixabay @mhburton

Contrary to popular belief, eggs + vegetables and (a little bit of) cheese is a healthy choice.  Just add the eggs to a lightly buttered or oiled frying pan, throw in some chopped veggies, and heat on medium until cooked.  Add a little bit of cheese on top immediately after cooking. If the cheese doesn’t melt, you’ve got too much on there.  Add some jalapeños for additional nutritious benefits. The egg whites and the yolk are both good for you.  Egg whites are filled with protein. And nutritionists tell us that egg yolks “contain small amounts of almost every vitamin and mineral required by the human body…”. And eggs do not increase your cholesterol.13 Jalapeños, or any chiles you’d like to use, contain capsaicin, which actually increases the amount of fat your body burns.

Coconut Water

Pixabay @Gadini

Another incredibly easy food to prepare, coconut water is found in young coconuts. Just punch a small hole in a coconut and pour its water into a glass. Or take a reusable straw, push it right into the soft part of the coconut, and drink from there. Coconut water is just as good for you as any sports drink for hydration and replacing your electrolytes.

Creamy Mushroom Soup

pixabay @skeeze

When making mushroom soup, it’s best to have at least 2 types of mushrooms.  Clean them and cut them up.  Then put them in a pot, along with some onions and a bit of oil. Cook on medium heat until the onions soften. Then add soy, almond, or cashew milk. (You can also use cow’s milk, but then you have to be careful not to overheat it). Continue cooking on medium heat for about 20 minutes. Add salt and pepper, and you’re done. There are many benefits to eating mushrooms.  They contain antioxidants, B vitamins, copper, potassium, and beta glucan. Beta-glucan reduces your risk of Type 2 Diabetes, improves cholesterol, and benefits your heart.

Broccoli with Lemon

Instagram @dietistensval

Take some broccoli and toss it in lemon juice, then heat in a lightly oiled frying pan for a few minutes on medium heat. That’s it. Broccoli has vitamins A, B9, C, and K. It also has sulforaphane, which has been tied to slowing down the aging process.

Stir Fry

pixabay @caramiagudelis0

Veggies + Oil + Skillet = Stir Fry.  Again, buying pre-cut veggies will save you time here but either way, it’s simple to prepare. Just toss the vegetables in a pan that is lightly coated with oil. Cook for 5-10 minutes on medium heat – until veggies are tender. Like the vegetable soup, what vegetables you use are completely up to you – pretty much any combo works but get some bok choy in there if you can.  Some other ideas are bell peppers, broccoli, carrots, water chestnuts, green beans, and onion. The reason you want bok choy is because it contains phytonutrients, which are tied to a reduction in risk of cancer, heart disease, and osteoporosis.

Avocado Toast

Pixabay @tommileew

There’s a reason why avocado toast has been a favorite these last few years – it’s good for you and takes less than 5 minutes to make. Peel an avocado and spread it on whole grain toast*.  Commence eating.  The avocado has a lot of potassium which acts as an electrolyte. Electrolytes keep your fluids in balance, and your nervous system in proper working order.

*If possible, do not use white bread as it has little nutritional value and is high in sugar.

Fruit & Yogurt Bowl

Pixabay @shnomoe

Put about a cup of plain Greek yogurt in a bowl, throw some berries on top, and add a dash of sweetener for a healthy fruit-based yogurt. By making it yourself, you avoid the preservatives and unhealthy sweeteners commonly found in single-serving packages of yogurt. Berries are low calorie, contain antioxidants, and have been linked to prevention of several types of cancer.20 Greek yogurt has a lot of protein and very few carbs or fats. It also has calcium, which is good for your bones and teeth. Greek yogurt also helps keep your stomach on point, is associated with weight loss, and helps prevent Type 2 Diabetes.

Hot Chocolate

Instagram @ketowithcherryl

Congratulations, you made it to the end of the list! As your reward, here’s a type of food that you probably thought was terrible for you, but is actually really good for you. Dark chocolate. To make hot chocolate, drop a tablespoon of cocoa powder (found in the baking aisle) into a mug, add milk, and microwave.  Once it is heated up, stir and the cocoa will dissolve. At this point, you can add a sweetener like stevia if you’d like.  If you have any flavorings like vanilla, almond, or cinnamon, those can all be tasty additions as well. Chocolate contains tons of different antioxidants, lowers your risk of heart disease, and can help with memory problems.22 And while this version of hot chocolate isn’t Abuelita™, it is definitely abuela-approved.  


Read: Frida Kahlo’s Latest Art Exhibit Is Coming To The U.S. During A Time We Sorely Need It

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The Spanish ‘Star-Spangled Banner’ Is Being Shared To Honor Hispanic Workers Fighting COVID-19

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The Spanish ‘Star-Spangled Banner’ Is Being Shared To Honor Hispanic Workers Fighting COVID-19

There’s no denying that the world looks a lot different now than it did in 1947. And while the list of all of the positive changes that the decades stretching between now and then have done for the world and minorities, a recent campaign is also highlighting the ways in which our current president could take some notes on certain values the United States held dear during this time. Particularly ones that had been pressed for by one of our former presidents.

As part of Franklin D. Roosevelt’s “Good Neighbor Policy” effort, he worked to promote positive and healthy relations between the United States in Latin American countries.

At the time Rooseveltaimed to ensure that the North, Central and South American countries avoided breaking under the influence of Axis countries during World War II. As part of this campaign, Roosevelt comissioned a Spanish and a Portuguese version of the U.S. national anthem. According to Time Magazine he also “recruited Hollywood to participate in this Good Neighbor Policy; Walt Disney went on goodwill tour of South America, hoping to find a new market for his films, and ended up producing two movies inspired by the trip: Saludos Amigos (1942) and The Three Caballeros (1944). The Brazilian star Carmen Miranda also got a boost, and her role in The Gang’s All Here made her even more famous in the U.S. And alongside these cross-cultural exchanges, the U.S. government decided it needed an anthem that could reach Spanish speakers.”

According to NPR, Clotilde Arias, wrote wrote the translation at the end of World War II, was born in the small Peruvian city, Iquitos in 1901 and moved to New York City to become a composer when she was 22-years-old. Her version of the anthem is now part of an exhibit at the Smithsonian Institution in Washington, D.C.

Now in an effort to support Latino communities affected by the coronavirus, the non-profit We Are All Human Foundation’s Hispanic Star campaign commissioned the a remake of the song.

Hoping to raise awareness of its Hispanic Recovery Plan and efforts to help to connect Hispanic small businesses and workers with resources during the pandemic, the campaign brought the old recording from obscurity.

For the song, the 2019 winner of the singing competition La Voz,  Jeidimar Rijos, performed “El Pendón Estrellado.” Or, “The Star-Spangled Banner.” 

The song has already received quite a bit of comments and support on Youtube.

Hang in there, fam. We can only get through this together.

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These Online Botanicas Will Satisfy The Bruja In You

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These Online Botanicas Will Satisfy The Bruja In You

With young Latinxs reclaiming the bruja identity, the demand for access to novenas, herbs and other specially crafted ritual tools has grown tremendously. Luckily, these Latinx-owned online botanicas have made it easy for brujas, or anyone who wants to dive deeper into the practice, to get their hands on the goods. Whether you’re looking to conjure up more cash flow or secure some extra protection from those pesky mal de ojos, these shops have the magia you need.

1. The Flowerchild Bruja

You know you’ve received some real tesoro when you open your delivery and see the holographic cellophane. Unmistakable and unique products are what make The Flowerchild Bruja’s shop un cielo de flores. Garden Smudge Sticks adorned with colorful flowers and loose herbs packaged in clear hearts make this online botanica a must-visit if you’re looking to manifest more love and beauty into your life.

2. Brooklyn Brujeria

No forlorn-looking saints and pale stricken Marys here! Brookyn Brujeria offers a fresh and modern take on the classic bruja necessity of novena candles. At $10 a candle, you can enhance the vibrations and style of your space without blowing all your chavo. With intentions like Boss Bitch and F*ck Outta Here, these ain’t your abuelitas’ novenas.

3. The Hoodwitch Store

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Thank you for all of your love & support to those who have been readers and customers of @thehoodwitch over the years. ♥️You know truly how hard I work and that this is my livelihood and culture. Visual art and magic ARE my life and practice. Not a peach flavored “turquoise” glitter drink. My magic is in my blood, my magic is in my ability to bring life to my visions, it is creation & destruction. Over the last 6 years, I have been so honored and lucky to be featured in some of the largest media publications internationally not limited to Instagram. This is bigger than that and the creative team for Starbucks knew that. I have personally worked on consulting large companies in their design concepts this work comes naturally to me. “So what’s the big fuss?” My personal style has become synonymous with the visual aesthetic of my brand. No, I absolutely did not “invent” the crystal balls nor acrylic nails but What I created was a space for myself along with other POC to feel represented and have visual imagery that was representative of us. The colorful candles of my local botanicas, my gold jewelry, and my long nails clutching my crystals are certainly not “new” but to see them presented in a manner that I shared visually in this space was. Katherine de Vos Devine @devosdevine is a lawyer and art historian who wrote a powerful and insightful look as to what exactly is happening with this situation and we are sharing it in our story today because more than anything she truly gives the full tea of the situation. I can strip away the crystal balls, the nail art, and delete all of my beautifully curated photos but I will always be me, I will always be my grandmother’s voices and wisdom. I will create, and I will always know my value and my worth. I trust and believe that my ancestors and my guides are looking after me. These giants may have the money to bully artists, creatives, and small business but we know the truth and absolutely must not allow it. As a small business owner, I appreciate you standing with us in this uphill journey and even if it goes nowhere, at the end of the day I can laugh to myself knowing that Starbucks made a drink inspired by HW 🔮

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If you’re in the market for an obsidian scrying mirror, unique tarot decks or nail polish for your mystic manos, then The Hoodwitch Store is your one-stop bruja shop. Be sure to also check out the Bruja Bookshop tab, where you’ll find vintage, one-of-a-kind libros to up your witchy wisdom. The shop offers some rare finds en español as well. However, make sure you stay up to date on the latest inventory. These goods sell out fast!

4. House of Intuition

If you live in LA, you’ve most likely heard of House of Intuition. With four brick and mortar stores throughout the area, plus an online shop, it’s probably a wise investment to grab one of their “Success” intention candles. Their beautifully colored novenas aren’t the only reason to check out the shop, though. Seriously, this casa is staked with everything from crystals skulls, cauldrons and wands to a line called “Hair Mystics” featuring crystal-infused hair mists. You’ll be glad your intuition led you here.  

5. Lunar Magic Shop

Lunar Magic Shop is the super affordable and super thoughtful shop with some of our favorite bruja apparel. You will for sure want to grab the “My Mom Will Hex You” tee for the little one in your life or the “I Am My Own Sacred Place” one for yourself. While you’re at it, you might as well secure the “Motherhood”and “Student” crystal kit bags. This small shop definitely has the whole family’s brujeria needs in mind.

6. Curandera Press

While this shop is currently taking a small hiatus, they will re-launch on August 1. This gives us time to save up for a big vela haul. We could all use some divine intervention with lazy lovers and bad hair days, right? With Curandera Press’ “No Mas Amante Perezoso” and “Good Hair Day” velas, your prayers are answered. We’re excited to see what intentions they roll out next.

Read: In These Trying Times, Boricua Bruja Emilia Ortiz Provides A Digital Space For Healing

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