Fitness / October 6, 2017

¡A Su Salud! (To Your Health)

By: Amanda Belo

We’re keeping the celebration of Hispanic Heritage Month going with a few ideas to inspire your nutrition goals and fitness game, all inspired by Latin-American culture. If you’re bored with your routine, we’ve got suggestions for superfoods and fun cardio workouts that are sure to motivate you to change things up a bit!

Superfoods Native to Latin America

Latin-American roots trace back to Mexico, Cuba, Puerto Rico, Dominican Republic, Central America and South America. Traditionally, the Latin-American diet is composed of whole grain corn, vegetables, fruits, beans, rice, herbs, and spices1. But, have you heard of kiwicha or maca root? These natural foods discovered by ancient Latin American societies may be less familiar, but research has shown them to have powerful health benefits. And, you can find them in a supplement, fruit, or vegetable form at your local grocery store!

Maca root (a.k.a. Peruvian ginseng)

health

  • Origin:
    Andes mountains2
  • What is it?
    Maca is a root vegetable belonging to the cruciferous family.2
  • What does it do?
    Maca root has a history of use as an aphrodisiac and a fertility promoter. It has also been shown to boost the immune system, increase energy and stamina, and improve memory and focus.2

Nopales

health

  • Origin:
    Mexico (also be found in the Southwestern U.S.)
  • What is it?
    Nopales are prickly pear cacti pads.3
  • What does it do?
    Nopales have antiviral properties and contain antioxidants. It may protect nerve cells from sensory loss or pain, regulate blood sugar levels, treat enlarged prostate and reduce cholesterol.3

Kiwicha (Amaranth)

Health

  • Origin:
    Mexico, Peru
  • What is it?
    Kiwicha is a plant in which the seeds are harvested as grain. The leaves are also nutrient rich
  • What does it do?
    Kiwicha is a gluten-free plant high in complete protein, fiber, and might be the only grain to contain vitamin C. It also is rich in iron, magnesium, phosphorus, and potassium. It has been shown to lower blood cholesterol and glucose levels, and promote cardiovascular health.4

Purple Potatoes

health

  • Origin:
    Peru and Bolivia
  • What is it?
    A variety of potato with purple skin.
  • What does it do?
    Purple potatoes are rich in natural antioxidants and are a good source of fiber. They have been shown to promote healthy blood pressure levels, reduce risk of heart disease, satiety and good digestive health.5

Pitaya (a.k.a. Dragon Fruit)

health

  • Origin:
    Southern Mexico and Central America
  • What is it?
    A tropical fruit with a mildly sweet and tart taste.
  • What does it do?
    Pitaya is low in calories, high in fiber, vitamin C, and other antioxidants. It helps with immune health, digestive health, and heart health. It may also help to stabilize blood sugar levels for diabetes maintenance and prevention.6

 

Latin Cardio

Don’t know how to salsa? No problem! These exercise programs are influenced by Latin dance and enjoyed by many people of diverse skill levels around the world.

health

Zumba

Created by Columbian fitness trainer Beto Perez, Zumba originated in the 1990s. While promoting muscle conditioning, balance, flexibility, and energy, Zumba uses standardized choreography set to Latin dance music for a total body, dance aerobic workout.

  • Aqua Zumba:
    Integrates Zumba with traditional aqua fitness disciplines and water resistance. The hybrid exercise promotes cardio-conditioning and body toning, while also being low-impact so it is easy on your joints.
  • Latinva:
    Latinva is a dance fitness program that incorporates continuous and resistance training and promotes a total-body workout while you’re dancing to rhythmic Latin music. It is a freestyle Latin dance workout inspired by cha-cha, cumbia, mambo, merengue, salsa and tango dance styles. Routines are choreographed by the instructor instead of standardized choreography.
  • Batuka/QiDance:
    This high-energy cardio dance exercise program was created by a Columbian composer and doctor and is now performed by a wide array of music genres. This globally-inspired, intense cardio workout features dance choreography and also incorporates martial arts.

 

As always, let your doctor know when you begin a new exercise program or take a new supplement.

 

 

 

Resources:

  1. https://oldwayspt.org/traditional-diets/latin-american-diet
  2. https://draxe.com/top-5-maca-root-benefits-and-nutrition/
  3. https://www.healthline.com/health/nopal#overview1
  4. https://wholegrainscouncil.org/whole-grains-101/easy-ways-enjoy-whole-grains/grain-month-calendar/amaranth-may-grain-month
  5. http://www.livestrong.com/article/346316-purple-potatoes-nutrition-facts/
  6. https://draxe.com/dragon-fruit-benefits/
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