Hello beautiful people,

I wanted to remind you that you are always supported. You can call it anything you want, god, the universe, source, spirit, but know that you are fully supported at every moment in your life, even if it feels like you are all alone.

A common thing for many of us is that we find it difficult to believe we can have anything we desire. We get too busy with life, give our time and energy to others, stop focusing in what really is important, forget to take care of our own needs, our health deteriorates. It gets much easier to just complain and wait for something that is going to save us. We stop having visions of a beautiful life.

The #1 obstacle that is blocking us from doing and having a life we want to create is WORRY. We worry of the future, so uncertain and we feel like we don’t have control and anticipate that things won’t work for us. We worry of the past, keeping ourselves stuck in old stories that we believe define the person we are now. We let the fears take over and leave us worried and it is a crazy cycle that escalates – more fears creep in.

One thing you can do to remove the fears and worry is to ask for help. Send a prayer or even talk to yourself and say it outloud: Please remove the worry from my mind and let me see things clearly. I know and trust that all shall pass, this is a temporary process that will leave me with valuable lessons and no harm to carry on in my life.”

I invite you to watch this video I did on my FB page last week where I talk about the #1 thing that is blocking us from getting, achieving and having the life we want.

Always with so much love to you guys.

Your coach and friend,

PS. If we haven’t connected already, jump on my FB page here. I often go live and give words of wisdom, advice, coaching, sharing and opening up a forum of communication for all of us to share our story. I was going LIVE everyday for the month of May and most likely will do it again soon.

 

Celebrating the Woman who only knows of unconditional love.

Celebrating the Woman who only knows of unconditional love.

Mother’s day weekend!!!!
 
What I am about to tell you comes from a deep feeling of appreciation and love for the only woman who will do anything for ME. It is not a sad story, it is a story of love. It is a little bit of a long story, but let me entertain you with my thoughts as we celebrate our moms…
 
A mother will always do what is best for her baby, even if it means sacrificing herself or her own dreams.
 
OPEN LETTER TO MY MOM
 
~~~~
I am not gonna lie, we had a rough, patchy start as we had to learn to live together after 10 years of being apart. I’d be honest, there were times I saw you as a stranger. I was told you were my mom, but sometimes my confused little heart didn’t feel it. I couldn’t connect with you, almost felt that the both of us couldn’t get used to our differences. You were all accustomed to the fast-paced life while I was just being me, a teenager not sure what to make of all the changes on top of figuring out my own life. All this away from what I called home.
 
For a long time, I’d feel like a victim (in many areas) and thought:
 
* WHAT IF my parents didn’t divorce?
* WHAT IF my mom didn’t have to leave Peru?
* WHAT IF I came along with her as she started a new life in an unknown country away from everything she knew and loved?
 
Yes, my life would have been different, but instead of focusing in the WHAT Ifs, I see all the gifts and blessings I got out of those situations:
 
* What a blessing I got to enjoy each parent separately instead of witnessing fights and arguments in a broken marriage. Thank you MOM because I wasn’t in the middle of it. You were a mom first and wanted the best for me instead of staying around for the sake of keeping the family together. You also knew what was best for you and stood up for that.
 
* I am thankful and admire your sacrifice to leave me behind to make a better living for the 2 of us and taking care of my grandparents too. I got to go to a good school, always had food on our table, grew up with the most loving grandparents in the world, always had toys and clothes (most of them what you sent from the US) and all THANKS to you, and only YOU. I still remember that afternoon when you sat me on the bed and told me you had to go away for a long time. I don’t think I had a reaction, I was already numb. That must have been a crushing moment for you. Fast forward to the day at the airport, I didn’t cry. In fact, all my other cousins were crying for you but not me. Not sure what went through my mind at that time. But you did it for me.
 
* I am thankful that you didn’t bring me along with you. Already as it was, you struggled a lot with getting used to the new home, new people, many jobs, discrimination, bullying because you didn’t speak the language, for being an immigrant. You barely had time to yourself, including finding a new love. Your biggest sacrifice was eventually enjoying a new and better life away from your little girl and family that you loved the most.
 
I might have questioned all these at some point, but I also know that you did all your best guided by your loving heart. We as children jump right away at judging what is not working for us. But REMEMBER: our parents do their best with what they knew and had at that time.
 
~~~~~~
I also know I didn’t recognize all you had done for me, as I was just thinking about me. I am sorry if I made you cry, if I disappointed you, if I wasn’t that excited to come live with you, if it took this long to get where we are now. I had felt bad for the wasted time being in my own head and trying to figure shit out, but I also know it was just a process that my soul needed to go through to get where I am now, to get where WE ARE NOW, TOGETHER AS MOTHER AND DAUGHTER.
 
I am grateful for how my life unfolded. I am grateful I got to have mixed feelings, and found my way to loving and understanding your love. I am grateful for my self awareness and growth.
 
Many years have passed, lots of tears and laughs. We have the best relationship I could wish for, and I choose to look for these wonderful times over the WHAT IFs. Now I know why I chose you to be my mom. (They say our souls choose our parents before we are born). You are the best example I have of unconditional love. The kind of love I will soon experience myself. I am now blessed because I can spoil you, love you as much as I can, as much as you deserve. I am your biggest gift and I know that is all you want, all you need to be complete as a MOM.
 
~~~~~
Many people have said that I look like my dad, and for a while a was proud of it. But no, I can totally see the resemblance when she was younger, the same smile, even same eyes. I think in this picture I look more like her than I ever thought and I am proud of it. But what I feel the most proud of is that my heart came from a piece of hers <3 Happy Mother’s day my beautiful mom, Carmela.
With all my love <3,
Guess who got to play with a baby llama?

Guess who got to play with a baby llama?

 
Once again on the road (plane) and get to spent quality time with my mom and visiting exotic places that have so much history and tradition. I am proud to call this place my home. This time i visited Cajamarca, Peru. 💕
 
 To tell you the truth, this trip was unexpected. I didn’t decide until last minute as I was helping my mom (who was already in Peru) plan her trip to Cajamarca with her cousin. Going over the itinerary made me crave for adventure again and without thinking it twice I bought my ticket and soon I was on my way to surprising my mom who wasn’t expecting me.
 
To say this was a magical time is an understatement. Once again, I was reminded that I belong to the mountains, the jungle, to small communities where one experiences a warm feeling of connection and belonging. Nature is my home. However, there were times when my mind was racing with feelings of guilt and frustration because I thought I couldn’t manage my time wisely. I felt disconnected from the things I wanted to do for my business or daily routine. My self care routine was off and I couldn’t commit with my ‘to-do’ list. I let my controlling mind run the show for a little while. I even felt bad for not doing my self-care rituals. Then I thought, ‘ I was on vacation! why the heck do I want to work on vacation?” On my defense, it is challenging to find time to do anything including my self-care, so I tried to take advantage of the time I normally don’t have.
 
Not only that, but I also noticed that people here do take their time to enjoy life. They also have the technology like cell phones and probably post selfies on FB, but I didn’t see many people doing that, unless they were tourists 😀
 
You see, we focus so much in the busyness of life, in producing, in going crazy trying thousand different things hoping one will work. We comply to expectations and labels… I am a coach so I should post inspiring notes, strategize, talk to 5 people a day, check emails, reply,…. I am a mother so I’m expected to take care of everyone (and leave my needs on the side)… I am ( — fill in your label — ) so I’m expected to ( — what you feel pressured to do — )
 
THIS HAD TO STOP!      ▶I HAD TO LET GO OF CONTROL, SURRENDER AND BE PRESENT◀ 
 
I remembered a wise advice frommy coach:
 
How is this opportunity helping me with my purpose in life?
How dealing with distractions, tour schedules, bad internet connection… is helping me with my purpose?
 
  • These opportunities were helping me unplug from the busy life and the routine.
  • My purpose revolves around my FEELINGS and how I make others feel. It is NOT about getting shit done for the sake of checking off a task in the daily list. It is about my experiences and how they make me feel. 💫
  • My purpose involves others, building connections and relationships with people. Sharing who we are, our gifts, our story.
  • the opportunities here were reminders to get back to the basics and making things simple. Why overcomplicating things? The body and the mind are always searching for balance and harmony, and we can find that when we allow ourselves to BE PRESENT in the moment.
 It was here in the middle of a new city, among strangers at first but family at heart, where I got reminded what I am doing here as a person, as a soul, EXPANDING LOVE ♥
 
I took tons of pictures of my adventures with my mom and I wanted to share some with you, so I made a slideshow for you to enjoy. If there is ever a time in the future your looking for a place to go, hope you consider Peru and let me know. I will give you pointers of where to go and what to do.

If you are like me, trying to take control of things, feeling like there is no time for anything, thinking that you have to prove yourself or others with a long to-do list and with as many tasks you can mark off…Let me ask you this,

➡how do you feel about the things you’re doing now?

➡do you feel CONNECTED or in DISCONNECT?

Take a few minutes and reflect on these 2 questions and feel what comes up! Let me know if you need guidance or just want to chat about them!😉

XOXO

 

 

A personal story of a pirate with a big heart. {a story I never told anyone before }

A personal story of a pirate with a big heart. {a story I never told anyone before }

 

Who knew that an innocent story of a pirate in a children’s book could turn into my nightmare in 2nd grade. I was feeling lonely, ridiculed, damaged, ashamed. I was trying really hard to contain the tears, You know, that feeling when the eyes and nose get kinda prickly, and there is tightness in the chest and throat. Some kids in my classroom thought it was funny to call me names, like that of the pirate, because I was limping. Some would mock me and exaggerate my walk and repeat ‘Wendy, pata con hipo’ (leg with a hiccup, the name of the pirate). After seeing their fingers pointing at me and all that mockery, I quickly despised being seen, the center of attention or acknowledged (even in a positive way). I learned to hide and do the very least so I’d be unnoticed. The less people saw me the better. After all, what is cute about a little girl with some scars and a limp?

When I was really young, I had surgeries in my hip that left me with scars and a limp, so in itself, it was very uncomfortable to cope with it. On top of that, they also made fun of me because my parents were divorced and that I only had my grandma attend the PTA meetings. Man!, kids can be really mean sometimes.

So I grew up with a lot of insecurities, low self esteem. I thought I wasn’t good enough, less than others. I didn’t share my feelings, until now. I didn’t cry, or at least I tried to hold the tears because if I cried, people will see me even more weak and vulnerable than what they already thought of me. I didn’t trust people enough to talk about these things. Obviously this influenced my relationships with people including my love life.

The other day I went live in my personal FB page and talked about being in the best relationship, which is with yourself and how important it is to take care of it. I couldn’t help to get emotional. (Geez, and I thought that I got it all taken care of). But also, I had never shared those things before because I wanted to forget about them.

It took a long time, and many more hardships to realize they were all lies: both what people thought of me and what I learned to believe on my own. I had to learn to stop the self-criticism and accept myself and my actions trusting that they come from the heart. Of course, life has funny ways of teaching you what’s up, and it is up to us to pay attention.

 

Let me ask you this … How often do you tell yourself nice things instead of criticizing, or pay attention to your needs (like when you are tired, hungry or sad). Do you attend those first before doing anything else for the day? How often do you express your emotions, be your true self?

 

So, if you haven’t heard this lately, let me tell you,

YOU ARE AMAZING
YOU ARE BEAUTIFUL
YOU ARE ENOUGH
YOU ARE POWERFUL
YOU HAVE SOMETHING WONDERFUL TO SHARE
YOU MATTER
YOU ARE PERFECT, YES, EVEN WITH PHYSICAL OR EMOTIONAL SCARS
YOU ARE A GIFT IN YOUR OWN WAY
YOU ARE COMPLETE….

You are much more and you know it.

For me, I try to keep this as a constant practice to remind myself how much I am worth, beautiful, purposeful, enough. I learned to see beyond the physical body and appreciate who I was [I know it sounds cliche, but it is really true]. A little self-love, kindness and compassion goes a long way and makes life WAAAAAAYYYYYYYY more meaningful. This new perspective is what I think keeps me grounded and focused in what I truly want to DO/BE in life.


I know it can be tough sometimes, whether it is the busy life, limiting beliefs or past memories we have not dealt with, I wanted to let you know that I am here for you. You are not alone. Here is the thing, the majority of my work starts with self love and activating that mindset muscle that we have in us, but has not been in active use 😛

I am offering a complimentary session to discuss and immediately identify what are those blocks that might be holding you back and what you can do to start feeling FREE and POWERFUL. Because you have that in you, and it is your time to own it! Click here to schedule 20 minutes with me.


Have you joined us in our FB group Empowered Women Creating a Healthy LifestyleLet’s stay connected!

 

Chicken Bone Broth  {Video}

Chicken Bone Broth {Video}

 

Bone broth is made out of cooking bones along with some vegetables for a lengthy amount of time that turns into a rich and substantial liquid. The idea of cooking for a long time is that in the process, the gelatin from the bones is released, thus resulting in a think (gelatinous) substance. Also, longer cooking time allows the nutrients and minerals from the bones to be released. This is why some health fanatics call it immunity broth.

What bones to use? – really guys, don’t sweat on this one. I usually use chicken bones that I save from using a whole chicken. I save them in a tight container in the freezer so it keeps lot a long time. You could also use beef bones, lamb, duck, pork, PRETTY MUCH ANY BONES! here is another tip I read somewhere. *** You can save cooked bones from your meals *** say what!?! yes, you heard me right. If you are concerned about bacteria or mixed flavors, do not worry. The long cooking time kills pretty much anything that could be there. If anything, it can give some flavor if the meat is roasted or grilled like steak. As a good scientist  I had to test it and did it a few times and it was good, with extra roasted flavor.

What vegetables to use? – up to you, or what you have in your fridge. What I do usually is, I SAVE ALL the scraps of vegetables that otherwise will go to the trash. These include: peels and ends of any vegetables, garlic peels, peel and end of onions, stems of kale, spinach, cabbage outer leaves, herbs like parsley, cilantro, basil, etc. Just make sure the vegetables are either organic and cleaned really well. The way I see it is that every vegetable has tons of nutrients and vitamins, including the peel and the end roots. The longer it gets cooked, the better to allow those nutrients to be released into the broth.

What is so good about bone broth? –  aside from being delicious and is a great base for many dishes like soups, stews, cooking your beans or rice, it delivers a concentrated amount of nutrients and minerals that are extracted from the bones and veggies. Specially collagen, an essential protein found in our skin, joints, connective tissues. Collagen helps healing of the gut lining. Cooking the bones with a splash of apple cider vinegar will help ‘break down’ the bones so that the minerals and nutrients can leach out into the broth. I use this brand of apple cider vinegar.

Benefit of chicken (or bone broth)

  • Boost the immune system
  • Provides extra dose of minerals (calcium, potassium, magnesium, phosphorus, and more)
  • Provides amino acids, the building blocks of proteins in our body
  • Helps the digestive system
  • Promotes probiotic balance in the gut
  • Reduces symptoms of digestive disorders
  • Healthier joints and ligaments.
  • Healthier looking skin
  • Helps alleviate food allergies

So, really guys, there is no real recipe with this as it is simply simmering a bunch of bones in water and some vegetables for a while. I like to have fun and add different ingredients depending on what is available. Following is a recipe you can easily follow:

Chicken bone broth

  • 2 – 3 lbs of chicken bones (back, neck and feet are best)
  • 5 big carrots (don’t peel them)
  • 5 stalks of celery
  • big chunk of ginger
  • 5 mushrooms ( I use shiitake)
  • scraps of other vegetables (fennel, cabbage leeks, onions, broccoli, kale, chard, etc)
  • 2 tbsp of vinegar (I use apple cider vinegar)
  • 5 bay leaves
  • 5 tbsp Himalayan or sea salt ** (see note below)
  • spices & herbs (peppercorn, oregano, thyme, parsley
  • water to fill up the pot

Wash and scrub the vegetables really well. You can keep the peel, specially if they are organic. You can roughly chop them if they are whole or use the saved scraps.

Place washed and cleaned bones at the bottom of the pot, add the vegetables and top off with water leaving about an inch or so from the top of the pot so it doesn’t overflow. In the video I am using a 10-quart stock pot.

Add the vinegar, spices and herbs, if using any (recommended so it is flavorful)

*** Note: about the salt, I try to use a lot less, because this broth will be used for cooking and for drinking, so I much rather adjust as I cook.

Cover to a boil, once it starts boiling bring down to a simmer from 4-8 hours. It is a long time but your broth will be delicious and full of nutrients. Plus slow simmering ensures the nutrients and minerals leach out of the bones. If you use cartilage rich bones and joints, you will see how these become gelatinous, like j-ello. It is fascinating!

After the time is up, strain to remove all the vegetables, bones and pieces floating around. You can store in the freezer to be used for cooking later on. Gallon zip-lock bags are good, glass containers (but don’t fill them all the way, the glass might crack) or plastic container (that are toxic free).

 

Watch the video and watch me how I made my broth, super simple

 

 

For more recipes and ideas for this winter season, subscribe to get some of my favorites soups. Psst! I even share my favorite Peruvian Soup. Delicious!!!!

 

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My top 5 (+1) ways to stay healthy through the winter

My top 5 (+1) ways to stay healthy through the winter

Hi y’all,
 
 
Getting sick is no fun, stuffy nose, can’t breathe at night, lack of energy, feeling like a big blob of mucus? Get the picture? Anyway, Well, I’m gonna share with you some of the things I’ve been doing that I strongly believe have helped me stay clear from any bug. 
 
It is winter and that time of the year when people are getting sick E.V.E.R.Y.W.H.E.R.E. and I don’t know but it seems that the cold/flu bug started way before the holidays and is not going away. Lucky me, I’ve been keeping clean from it. Maybe it is the extra vitamin C or chewing on ginger day and night, or the oregano oil I breathe into at night time, but whatever it is, seems to be working 😉 But really guys, I used to get sick all the time, and neither OTC or prescription drugs could get rid of it easily. Now, I don’t remember when was the last time I got sick with a cold or flu, and rarely get a sore throat or sniffles that only last a day or two. 
 
Here is the thing guys, the best thing to combat any cold, bacterial or virus infection is to boost the immune system. Normally the body does an excellent job at keeping us healthy, but if there is an underlying condition with gut health, or we don’t eat a balanced diet, the body is more susceptible to sickness. So it is important to support our immune system.  
 
Why waiting until catching a cold?, the key is prevention.
 
 
Watch this video to get the details, some of these (specially #4 & 5) have been soooo helpful this past week when I was feeling like something was coming up.
 
 
 
 

 

Here is a recap of what I covered in the video: 

 

Promote gut health with Probiotics
No brainer. You’ve heard it before, about 80-90% of our immune system resides in the gut. It is because there are ‘goof friendly’ bacteria that protect us from harmful invaders (bacteria, viruses, microbes), as well as assisting in digestion and nutrient absorption. What to do: replenish yourself with probiotics (healthy bacteria). Eat foods containing probiotics like fermented foods like sauerkraut, miso, kimchi, tempeh, kombucha, yogurt, kefir among others. You could also take a probiotic supplement from a pharmacy, but check the quality and one that has a variety of bacterial strains. I use this one. So healthy gut = strong immunity = no getting sick.
 
Eating anti-bacterial and anti-microbial foods
Certain foods have natural compounds that are healing and can help get rid of harmful bacteria. Not just that, but also, some of these foods are anti-inflammatory as well. This is important because inflammation is another factor that compromises the immune system. When I am feeling under the weather, I make sure I eat more of these foods and encourage you to do the same. Here are my favorites:
  • Ginger – helps the immune system in fighting infection and a few studies have shown that it kills some strains of influenza virus.
  • Garlic – anti-microbial, anti-fungal, supports white blood cell production
  • Onions – stimulate the immune system (for its high Selenium content) 
  • Turmeric – highly anti-inflammatory, anti-oxidant  and anti-microbial properties
  • Lemon – lots of vitamin C and high in potassium, antibacterial 
  • Oregano (in oil is best) – this one is a gem, it is anti-everything. It is anti-fungal, anti-bacterial, antiseptic, anti-virus, anti-inflammatory, even some studies have shown that it could have anti-tumor properties. Note that this is about the oil form. Nevertheless the herb in your pasta sauce could be helping too, but I’m sure you would have to use a lot more than a few sprinkles of it. 
  • Mushrooms – help boost the immune system
  • Honey – anti-bacterial, anti-microbial hydrating for the cell, high in antioxidants. But make sure it is RAW because processed honey will not have the same properties.
 
Vitamins & Supplements
I personally use USANA health sciences, my product company; their essential supplements and specially this one, Proglucamune for extra and more targeted immune support. Ever since I started taking them, I have seen and felt a difference in general. Their supplements are high quality (pharmaceutical grade) that target the cells to activate cellular protection and renewal from within. Also, other supplements for the cold include, extra vitamin C like my Usana booster C600 with Echinacea, elderberry, zinc, nothing artificial.
 
Chew some licorice (root, if possible or can find tea bags, both at a health food store) 
Licorice works as an anesthetic and soothes an irritated throat and also relieves a cough. You can chew on dry licorice root or make tea out of it. But guys, I don’t think this is the same as if you are chewing on those gummy licorice candy, sorry. You can find both the licorice root or teas at the health food store.
 
Neti Pot
I love this one because it helps clean out nasal congestion due to a cold or seasonal allergies, by ‘washing’ the sinuses with a saline solution (salt + water). What happens is that the saline solution, as it is going through the sinus cavities, loosens up mucus and phlegm thus relieving the nasal congestion. Watch this video to see how it is done. The neti pot can easily be found at a pharmacy. 
  
Essential Oils
Essential oils are nature’s best medicine, extracted from plants and herbs with healing properties for a variety of health conditions. I use DoTerra and my favorites to keep the cold away are a blend of Immune boosting oils and recently got into OREGANO OIL. Some studies have found over 50 different compounds in oregano oil that are immune boosting. Oregano is also helpful to decongest. I use these either drinking one drop in a full glass (or 2) of water, diffusing at night time and rubbing it at the bottom of my feet at night before bed. 

And the always famous tips from grandma:
 
  • gargle salt, lemon juice and water
  • chicken soup (and here is a recipe I have)
  • Drinking plenty of fluids because when we get sick we dehydrate. Also, water helps loosen up mucus
  • Bone broths (my grandma actually made really concentrated broths from the vital organs of chicken)
  • Stay active (as long as the body allows) so we can sweat out the germs and impurities. You body needs a good flushing through the lymphatic system.
  • Get enough sleep because it is at this time the body is healing and getting rid of any invader (ever wonder why we have a fever usually at night time?)