Ramona Braganza: The A-list Celebrity Trainer

What do new mamis and Hollywood celebs have in common? When stars are on set or traveling the globe -- just like new moms -- they often have little extra time or energy.

That’s why Ramona Braganza, a former NFL cheerleader and gymnast, developed her popular “3-2-1 Training Method,” which is fast and uses minimal equipment -- perfect for an at-home workout.

The workout is easy to follow: three sets of cardio routines (such as running, hiking and cycling), two circuits (such as situps and squat jumps), and one set of core exercises (such as pushups) -- 3-2-1!

Braganza advises new moms to get back in the exercise game as soon as a doctor gives them the thumbs up. “My clients, Jessica Alba and Halle Berry, both started working out gently after two weeks.”

Braganza suggests starting with just 20 minutes of her hugely popular “3-2-1 Baby Bulge Be Gone” program, which focuses on strengthening core muscles for a flatter stomach. The idea is to get into a training schedule -- a switch for mommies who haven’t been working their abs for almost a year.

After getting into a rhythm for about a month, it’s time to tackle weight loss. Braganza recommends cardio-intensive exercises, like dancing or kickboxing. You’ll then move into an hour-long workout to build muscle and tone your body.

Braganza cautions new moms to not burn too many calories, which can stop lactation. “Monitor your health closely, consume good-quality foods, eat frequently and stay hydrated,” she says. You’ll go from soccer mom to sexy mom in no time!

Quinoa: Delicious, Good-for-You Recipes

Once available only in select natural food stores, quinoa -- a high-protein grain found in South America, and an original staple in the Incan diet -- has been taking the U.S. by storm. It’s showing up on cooking shows and in food magazines as a healthy alternative to pasta and a healthy way to up your protein intake.

The ancient Incans fed quinoa to their warriors to help sustain them in battle. Nowadays, quinoa is used in the battle of the bulge, because it’s protein rich (with nine amino acids), high in fiber, and mineral rich with lots of iron and magnesium. Try these tres healthy and yummy recipes to get the most of this sabroso superfood!

DESAYUNO: CINNAMON-RAISIN QUINOA

Ingredients:

  • 2 cups whole or low-fat milk
  • 1 cup quinoa, rinsed
  • 3 tablespoons light-brown sugar, plus more for serving
  • 1/8 teaspoon ground cinnamon, plus more for serving
  • 1 cup raisins

Directions: Start by bringing milk to a boil in a small saucepan. Add quinoa and return to a boil. Reduce heat to low and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes. Stir in sugar and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes. Stir in raisins (you can also try dried blueberries or another dried fruit) and cook for 30 seconds. Serve with additional milk, sugar, cinnamon, and blueberries as desired.

ALMUERZO: QUINOA NIÇOISE SALAD

Ingredients:

  • 1 cup quinoa
  • 2 potatoes, peeled
  • 1 bunch green beans
  • 3 eggs, hard-boiled, chopped
  • Olives, pitted
  • Salt and pepper, to taste
  • 1 tablespoon olive oil

Directions
Rinse quinoa, then add to a saucepan with 2 cups water. Bring to a boil, then lower heat and cook, covered, for about 15 minutes. Let stand for 5 minutes once it’s done cooking. In the meantime, boil the potatoes until they’re soft. Quickly sautee the green beans until they’re al dente. Mix quinoa and potatoes, green beans and eggs together, then add olives, salt, pepper and olive oil to taste.

Senar: Quinoa with Black Beans and Avocado

Ingredients: 

  • 1 cup quinoa, rinsed
  • 2 tablespoons olive oil
  • 1 large white onion
  • 10 medium button mushrooms, diced
  • 1 can black beans, rinsed and drained
  • 2 tablespoons lime juice (or more to taste)
  • 1 pint cherry tomatoes, halved  
  • 2 small avocados, peeled and diced           
  • Salt, to taste

Instructions: 
Cook quinoa per the instructions in the Niçoise Salad, above. In a saucepan, sauté onions and mushrooms in the olive oil. Add fluffed quinoa and black beans. Add lime juice and stir in sliced cherry tomatoes and avocado, and add salt to taste.

Educando Latinas About Retirement

The results of a shocking survey last year exposed that 54 percent of Hispanos were not at all prepared for retirement. According to ING’s “Retirement Revealed” study, Latinos reported the lowest average balances in their retirement plans of any other ethnic group in the U.S. And a whopping 70 percent have no investment plan to reach their retirement goals.

Why is this the case? A, more importantly, what are we to do?

While Latinos’ love and sense of family is one of our most endearing cultural trademarks, it might be hurting our savings. Studies have shown that instead of building a savings account for our golden years, many Latinos choose to spend money on supporting their children (even when they’re older) and extended families. While we might think we'll get back that support from our children when we're older, in this still-rebounding economy, it’s not something anyone can bank on.

Finances can be like the oxygen masks during the safety videos on airlines: "Place the oxygen mask on yourself first, then on your loved ones." The idea here is you can't give what you don't have. Building financial savings for yourself now will safeguard your entire family down the road.

There are two common types of retirement savings plans:

  • 401(k) Plans
  • According to the ING study, only about one in four Latinos has a 401(k) and only one in ten Latinos have individual retirement funds. The study shows that Latinos (as well as many, many Americans) don't really understand how these plans work.

    In short: 401(k) plans are offered by your company that you invest a percentage of earnings. Depending on your employer, they may match a certain percentage of your contributions to the plan. The money is usually invested in mutual funds or in your company stocks.
  • Individual Keogh Plans
    An individual or a Keogh plan is a personal retirement plan for small businesses and for those who are self employed. This tax-deferred plan is overseen by the 401(a) tax code and allows workers to contribute a specific amount of money each year before taxes out of each check: So you get a tax break for the money you put into the plan each year, as well as gain interest tax free until you want to start taking money out of the Keogh account.

Meet With a Financial Planner
If you work for an organization that offers a 401(k), set up a meeting with your human resources department so they can walk you through the process. Similarly, if you own your own business, set up a meeting with a finical planner, which can be done at your bank, to find out the best options for you.

Savings Plan
Commit to saving some of your income every month -- for instance, 10 percent. Also, try and build up your nest egg when you get big chunks of dinero, like a tax refund.  While you may have to forgo that new car or vacation this year, a little money saved now will make a world of difference later.

Controlate: Zap the Urge to Splurge

Sometimes all it takes is having a bad day to trigger a major shopping spree that we later regret. True, purchased items can often be returned. But it’s in our best interest to learn how to protect ourselves and our bottom line at vulnerable moments.

Yesi Morillo-Gual, founder of ProudToBeLatina.com, a professional network that helps Latinas banish self-doubt and break self-imposed barriers, knows how to help women control their spending. Here, the financial services executive shares profound tips on halting dehabilitating spending habits once and for all.

Stop and Think

Are you triste, emotional or stressed? The most common pitfall women make when it comes to unnecessary spending (or splurging) is thinking that somehow buying "this thing will make you feel better," says Morillo-Gual. Check in with yourself before you hit the mall. Or ask yourself, even if it’s on the check-out line, ‘Do I need this, do I love this, can I afford this?’ If any of those answers is no, put it down.

Keep El Control

We also tend to overspend when we see others with "flashy" pricey or designer items. We think we need to keep up, says Morillo-Gual. To avoid losing control (which is what overspending is) check in with a good friend who will tell you, "Hey cute shoes, but don't have a pair at home just like those?" A good amiga can help keep you accountable.

Overcome 

Lastly, when you feel yourself on the verge of going on a spending spree, or feel like you just have to buy something, take a deep breath. Instead, try to find another outlet for that energy, like exercising or taking a walk. That impulse is usually just energy that needs to be expended. Take a stroll and clear your head, and nine times out of 10, you will be able to overcome the urge to splurge.

Fighting the Obesity Epidemic

According to Dr. America Bracho, one of the most difficult things that Latinos face today is learning to manage their weight. That’s why the Venezolana executive director of Latino Health Access in California has developed Peso Saludable, a one-year bilingual program that’s helping parents and their children achieve and maintain a healthy weight.

Generally speaking, obesity is rampant in the Latino community, and diabetes -- which can lead to terrifying prospects such as blindness or limb amputations -- is an epidemic. Where Bracho is based, in Santa Anna, Calif., she’s at a ground zero of sorts for poor eating and obesity. The good doctor has her work cut out for her: In the community, residents have limited access to affordable healthy foods, parks and even physical education in schools.

Bracho’s Peso Saludable program combats the effects of obesity, which include both physical (diabetes, heart disease, joint problems) and mental (low self-esteem) symptoms. The bilingual, one-on-one counseling helps families learn not only how to eat better and exercise, but also helps facilitate these goals. For instance, if parents can’t find a place to exercise, they’ll help them find one.

In addition, families receive mentorship and guidance from promotores (community health workers) who visit homes to provide personalized coaching. They offer advice and solutions on real issues that affect obesity, including discipline, good habits and even safety in some instances. 

Most importantly, families and individuals learn to become advocates themselves, sharing what they’ve learned with others in their community. This idea is paramount to Bracho’s philosophy and success: She’s called participation one of the keys to her "subscription to obesity," an organizational method she learned in her native Venezuela, which she’s found fosters good health.