How much produce can you buy for $10?


Vegetables and fruits can fit into any budget! For $10 you can buy 18 portions of vegetables and fruits; 1 cup tomato, 3 cups of green beans, 3 cups of corn, 4 cups of peas, 1 cup of pears and 6 cups of peaches. That’s almost 4 days’ worth of veggies and fruits for one person! Buy fruits and veggies in all their forms – fresh, frozen and canned.

Celebrate the season by purchasing fresh vegetables and fruits when they are in season. They are easy to get, have more flavor and are usually less expensive. Your local farmer’s market is a great source of seasonal produce and they usually start up by June.

Buy frozen and canned year-round, it’s usually picked and packed at its’ peak when its chock full of nutrients. Look for canned or frozen veggies that have not been pre-sauced and say “no salt added”, “low sodium” or “reduced sodium” on the label. Look for fruits canned in juice or light syrup.

Frozen and canned produce is one of the greatest kitchen hacks to save you time in the kitchen; it comes pre-cut and/or pre-cooked! But keep it simple with fresh produce, when you buy these pre-cut, pre-washed, ready to eat and processed foods are convenient, but cost more than when purchased in their basic forms.

The trick to buying all the vegetables and fruits you need to keep your body strong is to make a list before you go to the grocery store. Check the local newspaper, online, and the store ads before you shop. You save money by buying only what you need and getting the best price, leaving more of your food budget for delicious wholesome produce loaded with antioxidants, vitamins, minerals and fiber.

Want a side of physical activity with your vegetables and fruits, along with the satisfaction of an amazing accomplishment? Plant your own! Start a garden- in the yard or in a pot on the deck- for fresh, inexpensive, flavorful additions to meals. Herbs, cucumbers, peppers, or tomatoes are good options for beginners. Browse through a local library or online for more information on starting a new garden.

Lastly, plan and cook smart. Prepare and freeze vegetables for soups, stews or other dishes in advance. Add leftover veggies to casseroles or blend them to make soup. Overripe fruit is great for smoothies or baking. There are plenty of ways to make use of all of your veggies and fruits, for more ideas visit For more recipes, tips and more also visit

Latina Leaders – WISE Latina 2019

Join us at this year’s WISE Latina session, “Latina Leaders Expanding the Definition of Health”

Date: April 25th, 2019
Time: 12:00 – 1:30pm
Location: Sky Armory

WISE Latina 2019 Featured Speaker is Carmen M. Peña, M.A., Coach & Motivational Speaker

Join fellow Latina professionals and entrepreneurs from throughout New York State at this year’s WISE Latina Conference at the WISE Symposium. Bright and successful mujeres from Syracuse, Rochester, Albany, Utica and New York City will be attending, and we’re excited to host you too. Our 2019 program will feature a prominent Latina who is Leading the way and expanding the definition of health. She will guide attendees in creating a plan to live a life that is Meaningful to them and impacts their families, their communities, their businesses and the world around them. This year’s event will offer reflections on both personal and business growth, while offering practical tips and tools for becoming Healthy, Wealthy, and Wise.

This year’s focus is on the personal search to expanding the definition of health within in order to find Physical, Mental, Emotional and Financial Health, and the wisdom to lead the way. We will creatively encourage women to seek out practical ways to launch successful business enterprises through which they can positively impact their own sustainability as well as that of their communities. We’re looking forward to seeing you at this year’s session. All women are bienvenidas.

Carmen’s solution-oriented, positive approach will help us discover how to form healthy habits that lead us to achieve our goals. She will be speaking on self-empowerment, mindfulness, and how to transform into the best version of ourselves. The intention is to have Latinas leave the event feeling good, with increased confidence and a clearer vision of the action steps necessary to get to the next level of their dreams and goals successfully.

For price and to view the full WISE SYMPOSIUM agenda go to or read more about WISE Latina at



WISE Latina ticket includes full access to the WISE Symposium (8:00am to 5:30pm) continental breakfast, lunch, breakout sessions and cocktail party. The WISE Symposium is an event produced by The Events Company in partnership with WISE Women’s Business Center and SKY Armory. WISE Symposium ticket holders can attend WISE Latina at lunch time without additional expense.

Want to know more? We’ll share the WISE Symposium speaker’s full bios in our next update and on our Facebook Event Page!

We want to hear from you! Before and during the event, please Tweet out your pictures, saludos and responses using the WISE Latina Hashtags:

#wiselatina2019 or #wiselatina or #wise2019

Are you a Spanish speaker? We will offer FREE Spanish translation throughout the event so you can enjoy the conference, even if Spanish is your first, preferred or only language.

Savor the Flavor of Eating Right!


March is National Nutrition Month! A perfect time to celebrate the healthy and wholesome meals that bring us together with the people we care about. Healthy family meals make meaningful memories and lead us to long healthy lives.

Make sure to enjoy everything that comes with eating a meal; be mindful of what you see, smell, and taste as well as the conversation and fun you are having. All of this adds up to developing an overall healthy eating plan.

Healthy eating isn’t hard, here’s a few ideas to get you thinking:

• Change things up! As a family, commit to trying a new fruit or vegetable every week during March. You never know, you might even find a new favorite snack!
• Get the family together for at least one meal a week. Work together and let kids help too. For even more fun, try a themed dinner night!
• Take Your Time. Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.
• If you eat out, choose healthier options. Remember that preparing food at home makes it easier to control what is in your meals.
• Limit treats. Treats are great once in a while. Just don’t make treat foods an everyday choice. Limit sweet treats to special occasions.

Healthy eating doesn’t mean sacrificing taste or tradition, instead, it means making small changes to add nutrition and flavor to your food.

• Switch to a whole grain cereal like oatmeal.
• Start a change to lower fat milk. Gradually change from whole milk to 2% to 1% to skim.
• Fill half your plate with vegetables and fruits. A variety of different colored produce is recommended in order to obtain the different nutrients they provide. Whole fruits and vegetables are also good sources of dietary fiber. Remember all forms count – fresh, frozen, canned and dried.
• Choose lean proteins like fish, chicken and dried beans and peas.
• Use less salt. Liven up your meals with herbs, spices, garlic, vinegar, lemon juice and pepper.

Develop an eating pattern that includes nutritious and flavorful foods, while also taking the time to enjoy everything that a healthful and tasty meal brings with it. That’s the best way to savor the flavor of eating right! For recipes, tips and more go to

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). This Institution is an equal opportunity employer.

What are Your Options

What are Your Options for Birth Control?
by Adrian Martinez

Latinx people have plenty of contraception options available to them. As reported by the Centers for Disease Control and Prevention (CDC), some of the most popular choices are condoms and birth control pills. Also common is sterilization, or getting your “tubes tied.” Methods less often used include longer acting options, such as intrauterine devices (IUDs), implants, and the shot. Not all of the options are made equal; some are much more effective at preventing pregnancy than others.

The most effective methods are sterilization, the implant, and IUDs. Less than 1 in 100 women per year will get pregnant using one of these options, but they require a medical provider to perform or insert. None of these options prevent sexually transmitted infections (STIs). Sterilization can be performed on both males (vasectomy) and females (tubal ligation) and is considered a permanent method of birth control. The implant is a small tube with hormones that is inserted into your arm. It can last up to five years before it must be removed or replaced. The IUD is a small T-shaped device that is inserted directly into your uterus. The copper IUD can last up to 12 years and the hormonal IUDs can last up to 3 to 7 years depending on the brand.

Slightly less effective methods that all use hormones are the shot, pill, patch, and ring. When used correctly, less than 1 in 10 women per year will get pregnant using only these options. They require a prescription from your medical provider. None of them prevent STIs. The shot should be injected every 3 months to prevent pregnancy. The oral pill must be taken daily to be effective. The patch goes directly on your skin and must be replaced weekly; you must have one on your skin three out of every four weeks. The ring is inserted directly into the vagina and must be replaced every month.

The methods most likely to result in pregnancy are internal and external condoms and the diaphragm. When used correctly, a little less than 1 in 5 women per year will get pregnant using only these options. They must be used every time you have sex to be effective. Internal condoms and diaphragms require a prescription. External condoms are available over-the-counter and are the most easily accessible option. Even if you are using one of the more effective birth control options, condoms are still recommended due to their ability to prevent transmission of STIs.

Each of the methods has its own benefits and side effects, so what works well for one person does not necessarily work well for another person. Talk to your doctors to find out more about each option and discuss what might work best for you.

Adrian Martinez is a Puerto Rican born in California and raised in Vermont, New Hampshire, and Florida. He graduated in 2014 from the University of Florida with a degree in biology and is currently a fourth-year medical student attending the University of Rochester School of Medicine and Dentistry. He is on the executive board of the school’s chapter of the Latino Medical Student Association (LMSA) and is pursuing a career in psychiatry.

To Empower Women

A Mission to Empower Women
by Luisa Diaz Brown

Former Ms. Venezuela International, Luisa Diaz Brown, is pleased to announce her return to the pageant stage for the first time in 20 years for a very good cause. Mrs. Diaz Brown’s passion and commitment to empowering women has motivated her to accept this invitation as Mrs. Cosmopolitan in the 2019 Mrs. New York America Pageant. This pageant honors and celebrates married women of New York, their families, and their communities. It will take place on March 31, 2019 at the RIT Inn & Conference Center in Rochester, New York.

Since winning the Ms. Venezuela International crown in 1999, Mrs. Diaz Brown has built a successful career in the entertainment industry while always striving to empower women. She founded the Mi Amor Gala, a fundraising event she hosts in partnership with Safe Passage, a nonprofit whose mission is to help women who have been victims of domestic violence. In 2017, Mrs. Diaz Brown wrote and self-published her first book, Sexy Is Timeless: Ten Timeless Sexy Assets That Lie within You. In this empowering guide, she discusses ten assets that every woman naturally possesses and can use to fully realize their self-worth.

By participating in the Mrs. New York America pageant, Mrs. Diaz Brown plans to continue her legacy of empowering women of all ages. She says, “This opportunity will provide me with an additional platform to bring my organization to a larger audience, where I can continue to voice my message of transforming women from the inside out. Becoming Mrs. New York America would allow me to continue spreading my message about how women should never forget how beautiful and worthy they are. When you empower women through bettering their education and building their self-esteem, you are in turn empowering their family, friends and community as well.”

Luisa Diaz Brown has always used her voice to encourage and support women in everything she has done throughout her career. Her passion and dedication to her community is what makes her an exceptional candidate for the 2019 Mrs. New York America Pageant.

For more information, visit

You can hear more about Luisa and her story in a Spanish interview on Wednesday, March 13 at 5:30 pm in the radio program “Hablando con Central New York” conducted by Marisol Hernández, broadcasting from the studios of the WVOA station in Syracuse (NY), through the Radio 87.7 FM station, LIVE on the Internet, broadcasting from the website

Heart on Health

by SNAP-Ed

Heart disease is the leading cause of death for people of most ethnicities in the United States. Being overweight or obese puts you at risk for many forms of heart disease. February is American Heart Month! It is a great time to take control of your weight and waist line to promote heart health.

There are many factors to consider if you are trying to lose, maintain or gain weight. Factors that influence the number of calories you need are age, height, gender and your activity level. It is important to balance calories in with calories out! When we eat more than we need our bodies store the extra calories as fat. Balance the foods you eat with the activities you do. Try to be active for 30 minutes on most days of the week.

Use these tips to stay active, eat healthy and feel your best!

• Make little changes! Try just 10 minutes of activity at a time. Take a brisk walk, pass a soccer ball, or do some push-ups. Exercising doesn’t have to be stressful. Have Fun! Do activities that you enjoy. Dance, play basketball at the gym, go sledding, or walk the mall with friends.
• Move throughout the day! Park the car further away, take the stairs, walk to a different bus stop or do yoga stretches while you watch TV! It all adds up!
• Be an active family! Get the whole family moving. Kids need at least 60 minutes of activity every day. Play catch with your kids, visit the park or go for a family bike ride. Remember, you are their greatest role model!
• Limit Screen Time! The American Academy of Pediatrics strongly recommends limiting screen to 2 hours or less each day. This includes: TV watching; playing video games and watching movies.
• Make healthy choices! Choose whole grains like brown rice, whole wheat pasta and whole grain breads. Whole grains keep us full longer and give us the energy to be active! Drink water, low-fat milk or seltzer with a splash of 100% juice! Limit soda and juices. Soda and sugar-sweetened beverages have added sugars that can slow us down and cause weight gain.
• Balance Your Portions! Pay attention to how much food is on your plate! Taking too much food can cause us to eat more than our bodies need. Use smaller plates, cups and bowls. Make half of your plate fruits and vegetables first, then add meat and grains. Listen to your body! Notice body cues letting you know when you’re full or hungry.
• Eat slowly! Wait it out! It takes twenty minutes for your mind to realize you’re full after eating.

Tortilla Roll-Ups– Makes 12 servings; ½ tortilla= 1 servings
6 large whole wheat flour tortillas


6 large whole wheat flour tortillas
1 Cup grated low fat cheddar cheese (4 oz.)
1 Cup mild salsa (8 oz.)
1 Cup black beans, drained (½ can)
1 avocado, mashed (optional)


1. Put the tortillas on a plate, cover with a paper towel, and microwave on High for 1 minute (optional).
2. Mix cheese, salsa, and black beans.
3. Spread a thin layer of mixture on each tortilla.
4. Top with a spoonful of avocado (optional).
5. Roll up, cut in half, and serve.

Yield: About 12 servings (½ tortilla each)

Nutrition information:
Calories: 140
Total Fat: 4.5 g.
Sodium: 290 mg.
Carbohydrates: 17g
Fiber: 3g.
Sugar: 1g.
Protein: 6g.

Source: Choose Health: Food, Fun, and Fitness, Cornell University 2015, recipe from Linda Tripp, Cornell Cooperative Extension of Columbia County.

Visit our website for recipe, tips and more at

From Today for Tomorrow?

A Moment of Reflection
by Lilia M. Fiallo

Samantha remained in a state of lethargy, every day more, it seemed an immovable rock, eating without control everything she wanted and her anxiety, exacerbated in the days in which she worked at night. Since her work did not require exercise, she remained in an almost absolute still so her weight increased and her uniform at times seemed to have been shrunken.

Christmas time was going by as if it were one month more than oblivion, succumbing in the deepest of solitude, which colluded with her low self-esteem that gradually transform her in what it seemed to be a robot walking.

In another point of the planet was Janeth with the same problem. Rising early in the morning to arrive on time to the office, site where she remained sitting for 8 hours, taking short steps around until lunch time, time to continue resting, because in the workplace she did not moved, continuing until her workday was over.

Like an executioner the years go by and reflect the inexorable passage of time in human beings, becoming notorious the abandonment in humans with their long and decomposed hair, with a completely unattractive figure.

Usually when a person goes beyond his/her ideal weight he or she seems to have shrunk due to being overweight, in retrospect looking smaller. Not only that, their health deteriorates as well.

A very strong phrase I heard and that impressed me a lot was: “fat calls for more fat”.

Then, as the person eats, he or she is getting fatter and that fat is a mass that is growing, attracting more fat.

And it is that the ban causes more appetite, they say; and it is real because in the eyes of the vast majority of people, the cakes, the chocolate, the candies, the ice cream, the desserts and everything in a bakery and confectionery draws much attention.

It is like medicines; the vast majority of people don’t like medicines because they taste bad, but if they like liquor that also taste bad and at times burns their throat, but that does not matter.

It is the lack of understanding of human beings. We eat everything that harms us and we ask ourselves, why we are sick. Irrational beings on the other hand teach us to eat a well-balanced meal; for example, cows eat grass and always drink water. But someone said: “Anyways we will die!” Yes, it is true, but with life being so short, why not live it, healthy, calm and peaceful?

Not too long ago, in a TV program they talked about this subject which is very alarming and made reference, that if parents were overweight, they were not stopping to think about their children. They allowed the children without the slightest objection to ate any non-healthy food and presented a couple with their daughter of approximately seven years of age. Together the three of them weights amounted to 457 pounds, so the presenter said: “One does not get fat today for tomorrow”.

Incredibly, after so many years, on her 37th birthday, Samantha made the decision to stop eating junk food and by December of last year, she looked slim and healthy.

Janeth instead, after one and several diets, December surprised her eating all the delicacies of the season, promising that from January this year, she will put an end to that nothing healthy game.

Drinking water? I don´t like it! It is an antidote to hunger. A hot mug in the morning, with a little lemon juice is of great benefit to the body.

Some time ago I heard; two or three cups of hot water with lemon before each meal doesn’t allow us to be overweight, so hands to work and stay healthy!

Lilia M. Fiallo was born in Bogotá, Colombia, where, between tasks and free time, she found a place to write about subjects, somehow forgotten by others. With gold letters engraved in her memory, she began her working life, in the heart of the technical part, of the air traffic control of her native country. In the midst of aeronautical phraseology and codes, the world of aviation gave her one of the highest experiences, because of the precision required by this craft, where a single mistake could cost many lives. It is there, where in her concern to communicate her ideas, she begins to write with dedication, themes a little relegated by society, the Church and the State. Discovering a truth that nobody wants to talk about, but much more real and every day, than it seems. It is thus, as it appears, her first work, “Parir por parir”. You can find her book for sale in Amazon.