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15 Quick, Easy, and Healthy Foods to Eat 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. And type 2 diabetes, a disease tied to poor eating habits, has a disproportionate impact in the Latinx community.1 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 judgement). 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.

Omelette

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.  

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Radical Feminists Have Seized Control of a Federal Building in Mexico in Protest of the Government’s Apathy Towards Rampant Femicide

Entertainment

Radical Feminists Have Seized Control of a Federal Building in Mexico in Protest of the Government’s Apathy Towards Rampant Femicide

Last week, Mexican feminist activists took over the National Human Rights Commissions federal building in a move to bring greater awareness to the scourge of gender-based violence and femicide that has racked Mexico for decades.

According to the federal Interior Secretariat, the statistics in Mexico have recently taken a turn for the worse.

Domestic violence against women has became an even more acute problem since the pandemic has forced women to stay insider with their abusers. Emergency distress calls reporting domestic violence have risen by 50%.

The occupation of the Human Rights building is just another chapter in the saga of the “Ni Una Menos” (Not One More Woman) movement, an anti-femicide collective born in Argentina that has steadily been gaining steam in Mexico since 2019.

In recent years, anti-femicide demonstrations have been sparked by various heinous crimes against women or girls that have been largely overlooked by law enforcement officials. 

Photo by Marcos Brindicci/Getty Images

Unfortunately, the government of Mexico has appeared to be apathetic to the wave of femicide that is overwhelming the women of their country.

Recently, when President Andrés Manuel López Obrador was asked to address Mexico’s gender violence epidemic, he demurred, stating that he didn’t “want femicide to detract” from the raffle his administration was holding for the sale of the presidential airplane.

As for the feminist activists at the heart of Ni Una Menos and the federal building occupation, the government’s failure to respond to anti-woman violence is the primary fuel for their anger. 

“We’re here so that the whole world will know that in Mexico they kill women and nobody does anything about it,” said Yesenia Zamudio to the LA Times. According to Zamudio, she is still seeking justice for the murder of her 19-year-old daughter four years ago.

The women of Mexico appear to be fed up, grasping at any and all tactics that have the potential to incite change on a grander scale.

Their tactics may seem dramatic to some, but it’s undeniable that they are no longer being ignored. As of now, the radical activists are pulling attention-grabbing stunts like decorating a portrait of Mexican Revolution leader Francisco Madero with lipstick and purple hair.

They’re also making headlines for vandalizing the federal building’s walls and splashing paint on the doors of the presidential palace.

One thing is for sure: something has to change. Otherwise, thousands of innocent women and girls will continue to be raped, abused, and murdered while their perpetrators escape with immunity. 

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Joe Biden Speaks Alongside ‘Fearless Fighter’ Kamala Harris In First Appearance And Recalls Her Family’s Immigrant Story

Fierce

Joe Biden Speaks Alongside ‘Fearless Fighter’ Kamala Harris In First Appearance And Recalls Her Family’s Immigrant Story

Chip Somodevilla / Gettycc

After weeks of speculation and anticipation, presidential candidate Joe Biden announced on Tuesday that he has officially picked his running mate.

In a history-making announcement, Biden revealed that he had tapped California Sen. Kamala Harris to be his VP Pick.

“I have the great honor to announce that I’ve picked @KamalaHarris — a fearless fighter for the little guy, and one of the country’s finest public servants — as my running mate,” Biden announced in a tweet.

On Wednesday, Biden held his first campaign event alongside running mate Kamala Harris in Delaware.

During their speeches, the two candidates wore masks and kept their distance in keeping with COVID-19 standards.

Speaking about his VP pick, Biden described Harris as coming from an “America’s story.” Biden described Harris as “a child of immigrants” who “knows personally how immigrant families enrich our country as well as the challenges of what it means to grow up Black and Indian-American in the United States of America,” he explained. “And this morning, all across the nation, little girls woke up, especially little Black and brown girls that feel overlooked and undervalued in their communities, but today — today just maybe they’re seeing themselves for the first time in a new way as president and vice presidents.”

In a speech of her own, Harris emphasized the importance of family and urged citizens to vote.  “We need a mandate that proves that the past few years do not represent who we are or who we aspire to be,” she said. “Joe likes to say that character is on the ballot. And it’s true,” she explained. “I’ve had a lot of titles over my career and certainly vice president will be great. But ‘Momala’ will always be the one that means the most.”

Harris’s nomination makes her the first Black and first Indian-American woman on either major party’s presidential ticket.

Harris is a former prosecutor from California who challenged Biden in her own presidential bid last year. Her nomination makes her the fourth woman to appear on a major presidential ballot. Before her, Geraldine Ferraro ran as a Democratic vice presidential nominee in 1984. In 2008, Republican Sarah Palin ran as a vice presidential nominee, later in 2016, Hillary Clinton became the Democratic presidential nominee.

Biden’s choice was one that has long been in the works. In March of this year, he revealed that he would make a point to have a woman as his running mate and in July he announced that he had narrowed his picks down to four Black women.

Kamala Harris was elected to Congress in 2016.

This has been Harris’ first term as a senator. Before, she served as the California attorney general. During her time as AG, Harris formed a lasting friendship with Biden’s late son Beau who was attorney general at the time in Delaware. Writing about Beau’s death, in her memoir The Truths We Hold, Harris recalled that “there were periods when I was taking the heat when Beau and I talked every day, sometimes multiple times a day,” she wrote in her memoir. “We had each other’s backs.”

Biden’s son Beau died in 2015 from brain cancer. Harris attended his funeral.

During his announcement, Biden mentioned Harris’ friendship with his son.

“I watched as they took on the big banks, lifted up working people, and protected women and kids from abuse,” Biden tweeted. “I was proud then, and I’m proud now to have her as my partner in this campaign.”

So far, it seems there are quite a bit of Harris x Biden supporters.

Fans were quick to give their support and applaud her candidacy.

In a tweet acknowledging her nomination, Harris wrote “@JoeBiden can unify the American people because he’s spent his life fighting for us. And as president, he’ll build an America that lives up to our ideals. I’m honored to join him as our party’s nominee for Vice President, and do what it takes to make him our Commander-in-Chief.”

Here’s to 2020 y’all. Get ready to make history.

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