Running low on energía? Everyone seems to lack extra power in the winter months and in turn spend more hours indoors on the couch and less time exercising. The good news is that a few bites of these delicious energy boosters can instantly give you extra oomph. Sylvia Klinger, MS, RD, LDN, the founder of Hispanic Nutrition, shares energizing foods that will leave you ready and raring to go.

Fruit for thought

Keeping your immune system strong will help you stay motivated, there’s nothing like a winter cold to keep you on the couch and off the treadmill. Klinger suggests, “Snacks consisting of oranges, grapefruits and strawberries are fabulous choices to keep your body strong for winter with the added bonus of powerful vitamin C.” Since about 90 percent of strawberries come from California, they are available year round and are very high in antioxidants. Bonus: The low-sugar berries are a great choice for diabetics.

Get amped with avocado

Avocados can be a deliciously rich snack that provides energy, fiber and good fat. “Mash up the avocado with low-fat sour cream to use as a spread on crackers or pretzels.” Klinger suggests. “You will get extra energy from the dairy in addition to the delectable fruit of the tree.”

Power up with protein

The best sources of energy are snacks that are high in protein. Your body will be craving carbs and other high fat foods during the holidays, which can make you sluggish. “Instead try yogurt or low-fat cheeses as a snack especially after a workout,” explains Klinger. “Another option is a handful of nuts, a great source of heart healthy protein.”

Remember, just because these quick bites have energy enhancing potential, doesn’t mean you should pack on the helpings. When choosing a snack, portion control is important based on your activity level -- so hit the gym or go for a jog before or after you indulge!

Despite the controversy surrounding the book Lean In by Sheryl Sandberg, many women, including professional Latinas, are joining what is now a movement to help women achieve their career and life goals.

The concept of “leaning in” means different things to different people. Adriana J. Moreno, the Art Director at US Squash and Squash Magazine, believes that this new way of thinking has completely changed her life. Moreno says, “To me ‘Leaning In’ means letting go of fears. Many times I was afraid of stepping up with confidence and saying I was able to do a certain task or role, and watched other people with less experience get ahead of me.” Moreno also learned that making mistakes is part of the process of becoming better.

Moreno says that she has also faced many roadblocks in moving up the professional ladder due to her accent and gender. She learned how to articulate her skills and abilities using the lessons of Sandberg’s book. Now she believes that learning to “Lean In” is not just for the professional world. She explains, “It is important to understand that this is our time to shine. Behind are the times when machismo dominated the Hispanic home. Learning to ‘Lean In’ will guarantee you not only financial stability, but also a happier life.”

For Marie Ferraro, “Leaning In” has a different meaning. It means saying “no” and enforcing boundaries with other people. Marie has a typical problem that many children of immigrant parents feel: The constant pressure to offer support and to be available. “I don't have the time to play to the archaic gender roles and be the woman behind the stove or follow these long-standing traditions upheld by Latino culture,” she explains. “My time is valuable and it is a resource that I need to protect if I want to get ahead.”

Marie has learned that “Leaning In” is all about putting her own needs first instead of the needs of her family. She says, “There's a satisfaction and self esteem boost that comes with working on improving yourself.  You are your greatest asset and you can bring more to the table by changing your focus.”

From the time nuestros bebés start eating solids, they are introduced to different tastes that will last throughout their lives. That’s why healthy food picks are crucial from the start.

Here, Claudia M. Gonzalez, MS. RDN, author of Gordito Doesn’t Mean Healthy, shares her winning tips for keeping your kids’ palates satisfecho -- and their bodies saludable.

Set a Good Example

“Sounds like a broken record, but it's true: Parents need to set a healthy example,” says Gonzalez. There is no such thing as a perfect diet, but Gonzalez tells parents to teach their children to eat fruits and vegetables above any other food. And remember: They may not embrace healthy eating immediately, but keep at it. “Nutrition takes patience, repetition, creative planning and not giving up,” she says.

Be Flexible

When introducing fruits and veggies, let your child tell you them the way he likes rather than forcing something on him. “If your child will only eat espinacas with lots of dressing, allow it,” says Gonzalez. “Eventually, they will outgrow these food combinations, but at least they became familiar with the foods.”

If your child is school-aged and you’re worried about unhealthy school lunches, but aren’t able to send a home-packed lunch with him every day, take control at home. You can compensate for any unhealthy foods through a nutritious breakfast and dinner.

Remember the Food Groups

The basic food groups are vegetables, fruits, grains, dairy, protein and healthy fats. “Ask yourself, ‘Does my child eat from all food groups on a daily basis?’ If not, rethink your menu and grocery shopping,” says Gonzalez. For babies eating solids, Gonzalez says they don’t need to eat all food groups in a day, but recommends incorporating each group within a couple days each week.

Gonzalez also suggests letting kids have a sugar allowance. “Teach children how to use non-healthy foods within their diets rather than prohibiting them, which may lead [kids] to become junk-food lovers,” she says.

Get Moving

Diet is just one part of the healthy equation. Early in life, keep your kids active by going to the park or playground, joining playgroups or enrolling them in sports. Kids will enjoy exercise if it’s fun!

For as long as she can remember, Alma Guajardo-Crossley’s sueño has been to help the Latino community, particularly in the area of education. We caught up with Alma for tips on how focusing, getting through school and working hard can yield a rewarding life.

You're a big advocate for education, why do you think it’s so important for Latinos? What would you say to someone who is thinking about skipping college and heading straight to the workforce?

Alma Guajardo-Crossley: Given the current demographics of the country, the future of the nation depends on the success of our Latino youth (with one out of every four teens under the age of 18 being Latino). That is why they must prepare themselves for the opportunities that will be available to them. The price of entry for a good job is a college degree; especially at the rate technology is expanding. At times, circumstances do not allow for immediate access in to the college world, but I would challenge our youth to pursue the dream. There are many people willing to help and organizations that offer scholarships. Ultimately, it is up to the student to research and connect with those people. Almost nothing worth having comes easy.

What are the secrets to your success?    

 

A.G.C: Perseverance, hard work, passion and confidence.

Why is giving back to the Latino community so important to you?  

A.G.C: I understand how difficult it can be for a Hispanic with a humble background to achieve a certain level of success. The help I received from people, no matter how big or small, meant so much to me. We need Latinos to succeed and I am happy to play a role in whatever way I can.  

You've worked for GM for over 25 years, what do you think about this young generation who wants everything (success/fame) so fast?

 

A.G.C: Knowledge is gained through people and experiences, and the road to success provides you with many encounters and opportunities. You must appreciate every station given to you in life no matter how big or small; never think you are bigger than the job. The foundation you build and the tools you carry with you in life will be much stronger and broader the more time you take to cultivate them.  

What are the three words that describe you?

 

A.G.C: Dreamer, believer and achiever.

What was the most important piece of advice you've ever received?  

A.G.C: Eliminate negative energy in your life. You will come across many people and often times there will be some who bring you down, discourage or distract you from your dream. You must be strong enough to let them go. In order for one to be successful and happy, you must surround yourself with people that believe in you and support your dreams. Do not let someone change who you are or the dreams you have.  

One look at Stephanie Flor’s schedule and it’s apparent that she is a mujer on the go. If the 25-year-old celebrity makeup artist isn’t en Nueva York, Los Angeles, or Miami, then she may be backstage at fashion weeks around the world or on photo shoots with the likes of Mariah Carey and Kathy Griffin. Her work has appeared in Latina, InStyle and Glamour, and she documents it all on her popular website, Around the World Beauty, where she dispenses everything from makeup tips to documentaries about beauty ideals across the globe.

Women with schedules half as hectic as Stephanie’s find it hard to stay healthy and fit -- so how does Stephanie do it all with her whirlwind schedule?

"It sounds clichéd, but it’s all about balance," says Flor. "I’m studying the Indian science of Ayurveda, which promotes balance in all aspects of life, from your beauty routine to your diet.”

Flor's diet is a healthy mix of her favorite comfort foods and healthy juices. And when it comes to staying in shape, Flor is enviably fit. She builds exercise time into her schedule by being "a multi-tasking fiend. I hit the gym three to four times a week, and I always do double-duty,” she says. “So if I'm on the stair climber, I'm also on my iPad reading about India or an exotic beauty ritual."