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 šŸ˜›

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 itĀ immunity broth.

What bones to use?Ā – really guys, donā€™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. ***Ā You can save cooked bones from your meals *** say what!?! yes, you heard me right. If you are concerned about bacteria or mixedĀ 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 scientistĀ Ā I hadĀ to test itĀ and did it a few times and it was good, with extra roastedĀ flavor.

What vegetables to use?Ā – up to you, or what you have in yourĀ fridge.Ā What I do usually is, I SAVE ALL the scraps of vegetables that otherwise will go to the trash. These include: peels andĀ ends of anyĀ vegetables, garlic peels, peel and end of onions, stems of kale,Ā spinach, cabbage outer leaves,Ā 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 andĀ 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?Ā – Ā aside from being delicious and is a great base for many dishes like soups,Ā stews,Ā cooking your beans or rice, it delivers a concentrated amount of nutrients and minerals that are extracted from the bones and veggies. Specially collagen,Ā an essential protein found in our skin, joints, connective tissues. CollagenĀ helps healing ofĀ the gut lining. Cooking the bones with a splash of apple ciderĀ vinegarĀ will helpĀ ā€˜break downā€™Ā the bonesĀ so thatĀ the minerals and nutrients canĀ leach out into the broth.Ā I use thisĀ brand of apple cider vinegar.

Benefit of chicken (or bone broth)

  • Boost the immune system
  • Provides extra dose of minerals (calcium,Ā potassium,Ā 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 ofĀ digestive disorders
  • Healthier joints and ligaments.
  • Healthier looking skin
  • Helps alleviateĀ 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 onĀ what is available. Following is a recipe you can easily follow:

Chicken bone broth

  • 2 – 3Ā lbs of chicken bones (back, neck and feet are best)
  • 5 bigĀ carrots (donā€™t peel them)
  • 5 stalks of celery
  • big chunk ofĀ ginger
  • 5 mushrooms ( I use shiitake)
  • scraps of other vegetables (fennel, cabbage leeks, onions, broccoli, kale, chard, etc)
  • 2 tbspĀ of vinegar (I use apple cider vinegar)
  • 5 bay leaves
  • 5 tbsp Himalayan or seaĀ 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 getĀ 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 yā€™all,
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Getting sick is no fun, stuffy nose, canā€™t breathe at night, lack of energy, feeling like a big blob of mucus?Ā Get the picture? Anyway, Well, Iā€™m gonna share with you some of the things I’ve been doingĀ thatĀ I strongly believe have helped me stayĀ clear from any bug.Ā 
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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 donā€™t know butĀ it seems that the cold/flu bugĀ started wayĀ before the holidays and is not going away.Ā Lucky me, Iā€™ve beenĀ keeping clean from it. MaybeĀ it isĀ the extra vitamin C or chewing on ginger day and night, or the oregano oil I breathe into at night time,Ā but whatever it is, seems to be working šŸ˜‰Ā 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 lastĀ time I got sick with a cold or flu, and rarelyĀ get a sore throat or sniffles that only last a day or two.Ā 
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Here is the thing guys,Ā theĀ best thingĀ toĀ combat any cold, bacterial or virus infection is to boost the immune system.Ā 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. SoĀ it isĀ importantĀ to support our immune system. Ā 
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Why waiting until catching a cold?, the key is prevention.
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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.
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Here is a recapĀ of what I covered in the video:Ā 

 

Promote gut health with Probiotics
No brainer.Ā Youā€™ve heard it before, about 80-90% of our immune system resides in the gut. It is becauseĀ thereĀ areĀ ā€˜goofĀ friendlyā€™ bacteria that protect us from harmfulĀ invaders (bacteria, viruses, microbes), as well as assisting inĀ digestion and nutrient absorption.Ā What to do: replenish yourself with probiotics (healthy bacteria). Eat foods containing probiotics likeĀ 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 =Ā no getting sick.
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Eating anti-bacterial and anti-microbial foods
Certain foods have natural compoundsĀ that are healing and can help get rid of harmful bacteria.Ā Not just that, but also, some of these foods are anti-inflammatory as well. This is important because inflammation is another factor that compromises theĀ 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 infectionĀ and a few studies have shown that it killsĀ 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)Ā 
  • Turmeric – highly anti-inflammatory, anti-oxidant Ā and anti-microbialĀ properties
  • Lemon – lots of vitamin CĀ and highĀ in potassium, antibacterialĀ 
  • 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, evenĀ someĀ 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 Iā€™m sure you would have to use a lot more than a few sprinkles of it.Ā 
  • Mushrooms – help boost the immune system
  • Honey – anti-bacterial, anti-microbialĀ hydrating for the cell, high in antioxidants. But make sure it is RAW because processed honey will not have the same properties.
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Vitamins & Supplements
I personally use USANA health sciences, my productĀ company;Ā theirĀ essentialĀ supplements and speciallyĀ this one, Proglucamune for extra and more targeted immune support.Ā Ever since I started taking them,Ā 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, otherĀ supplements for the cold include, extra vitamin C like my Usana booster C600Ā with Echinacea, elderberry, zinc, nothing artificial.
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Chew some licorice (root, if possible or can find tea bags, both at a health food store)Ā 
Licorice works as an anesthetic and soothes an irritatedĀ throat and also relieves aĀ cough. You can chew on dryĀ licorice root or make tea out of it.Ā But guys, I donā€™t thinkĀ 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.
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Neti Pot
I love this one because it helps clean out nasal congestionĀ 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.Ā 
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Essential Oils
Essential oils are natureā€™s best medicine, extracted from plants and herbsĀ with healing properties for a variety of health conditions.Ā 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.Ā 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.Ā 

And the always famous tips from grandma:
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  • 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 vitalĀ 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?)
Forget about Resolutions ~~ How do you want to feel?

Forget about Resolutions ~~ How do you want to feel?

 

Hello friends,

I hope your festivities were great and that you enjoyed your time with family, friends and good food. These past few days have been powerful and productive for me. With the extra days off from work I did some house cleaning, you know, throw out the old to welcome the new. I played in the kitchen, worked on my biz. I did a lot of self-care and my end-of-year reflections and planning for 2017. This was huge! and I will tell you why in a minute.

This was my New Years Eve

Unlike most people I suppose, I was sitting on my computer and with all my journals and planners laid out on the dinning table. But hey! don’t feel bad, it was my choice. Honestly, staying home brainstorming, planning and being productive sounded more sexy. Anyway, so I went down to business (literally).

First, I did this visualization exercise that I want you to try:

Close your eyes, and visualize the person you were back in Jan 2016. What were you most excited about? what were you wearing? did you make any goals for 2016? most importantly, how were you feeling back in Jan 2016. Try to get as many details as you can remember.

Take a deep breath…. inhale… exhale…. do this 3 times.

Now, fast forward to this Jan 2017, how are you feeling NOW? what are you thinking? do you see differences between the person you saw back in Jan 2016 and now? or is it the same person? what will you do this time that will be much different, -or the same? Breathe into it. How does that feel?

From here I went on to my journal and asked these questions:

  • What went right in 2016?
  • What am I proud of? what did I accomplish?
  • What was not good, challenging? (and the lesson behind it)
  • How did IĀ feelĀ about each experience?

Then I went a step further and asked myself, how do I want to feel going forward in 2017?Ā For me, doing this helped me getĀ clear about my mission and what I am committed to: To be confident and own what I have to give to the world. From that place of feeling confident and in touch with my feelings, I started mapping out what I wanted to achieve in 2017. Of course this was after a major brain dump, I needed to empty what was in my mind and put every single thought and idea down on paper so I could visualize things better. This my friend, was not writing down resolutions. It was aboutĀ writingĀ goals and desiresĀ from aĀ placeĀ where I am connected with my feelings.Ā Owning those feelings and keeping them present everyday is my north star, the driving force to achieve anything I want.


This visualization helps us see specially the differences, if we have learned or achieved the goals we often set up at the beginning of every year. In the last couple of weeks, I’ve already heard people complaining how they feel stuck, and here goes another year of doing the same thing. It is true for many of us. So it is obvious that if one feels stuck or unhappy about something in their life, it probably means that whatever they were doing was not working, right? So doesn’t it make sense to do something different? Now, you probably might say, it is not that easy. True, but having that limiting belief of doubt and ‘I can’t do it, I am not worthy‘ mindset is not a good starting point either and will keep you stuck… for another year.


It is more painful to feel stuck and we don’t do something about it than knowing that at least we tried.


In the end, as you can see it is not about resolutions.Ā Wonder why they only last a few weeks and never work?Ā Resolutions are just wishful thinking without any feelings involved. Sometimes we make them becauseĀ they are the latest trend, or we compare ourselvesĀ and want to do what the next person is doing.Ā 

I hope you can set aside some time to do this exercise of visualizing a great year ahead of you. Get out of the comfort zone and let your feelings guide you, even if it feels uncomfortable. Uncomfortable = growthā€‹. My hope is that next Jan 2018 we can do this exercise again and see how much we have grown and achieved and are able to manifest whatever we want.Ā 

This is a special time right now, this is the time of REFLECTIONĀ and CREATION. Yes, you can create the life you want
Ā 

Here goes to another great year ahead of us. Remember, trust that you can do it, andĀ ask yourself each day:Ā HOW DO IĀ WANT TO FEEL?ā€‹ and how that feeling is getting your closer to your goal.

Ā 
End of year clean up = Making room for greater things

End of year clean up = Making room for greater things

Are you waiting for greater things to come in 2017?

If your answer is hell yes!!! let’s make some room for them because shit just won’t happen on their own.

So I had a couple extra days off for Christmas and what do I do? I conduct a major clean up at home. I started with the kitchen, donated and tossed food I didn’t need or wasn’t good anymore. Rearranged cabinets and drawers. Man! you get to accumulate so much. Continued with the rest of the house and ended with my bedroom which is still an ongoing process.

Forget about spring cleaning, it is winter/end of year cleaning. The end of a year is perfect to clean up and get rid of what is not needed, physically and spiritually. Get rid of what doesn’t serve a purpose anymore and make room for the new. Even if you don’t believe in all things woo-woo, it actually makes total sense, right? every so often we need to clean out and declutter what is not needed and is taking space.

But let’s back up a little….

In the past, I was the kind of person who would be conformist, would be happy to just get by and didn’t like to get uncomfortable out of my comfort zone. I also clung to things that brought me memories (even if they were sad and I wanted to forget). It was all good (for me) until I learned about my gifts as a person and as a teacher/coach that allowed me to discover my passions. This of course included learning and embracing my health challenges (yes, I accept them and see what positive they brought into my life). That’s when my coaching business was born.

What does it have to do with ending 2016 strong? That with getting out of my comfort zone and challenging myself to start something completely new (and with the possibility of switching careers), I learned to pay attention to what is important to ME now. This includes all things related with my health, personal life, business, my community, and the space around me, thus cleaning my house like crazy. I had to learn to let go…

Now, it is about bringing that awareness every day (or at least I try to) where nothing is taken for granted. The years won’t just go by unnoticed, new goals won’t just get lost as wishful thinking, and the lessons learned (or avoided) will have a special place because they somehow played an important role in my personal development.

This my friendĀ is living with purpose, bringing awareness and enjoying what I have and getting myself ready for what’s to come. Because after all, anything is possible and you should always aim for greater things.

In order to get healthier and adopt some healthier habits, some mind work is needed. It is not just drinking green juices and slaving yourself at the gym hoping for a miracle. It is about learning and preparing yourself for it.

Here are some helpful tips to end the year strong and preparing you for an awesome 2017:

  1. Recap for 2016. Make a list of lessons learned, what was good about the year, achievements, what made you happy. What are you proud of? Anything you want to acknowledge yourself for, brag about it. This is your time to give yourself a pat on the back and shine, because maybe other people were too busy to notice. It is important to celebrate what gave us bliss and happiness, even if it was something small. If 2016 wasn’t so good of a year, that’s ok, also acknowledge it. Tell yourself it is all done and gone and now you are ready to move on.
  2. Clean out things from home that don’t serve you anymore. You can use the method from Marie Kondo. In her book, you’ll find an useful trick where you ask yourself if the item in question brings you joy. That way you identify the things that bring you happiness. Aww, that’s a good one, make sure you surround yourself with things that bring joy to your life šŸ™‚
  3. Create a vision board (or vision book) Something about having a visual map of what you want helps focus your attention. But it is not just about having a big poster of what you want in life, some action needs to take place, and for that we need…
  4. Goal setting. it is not as intimidating as it sounds. it can be as simple as maybe cleaning out your diet, getting more exercise into the schedule, drinking more water, drinking less soda, sleeping better. Now, the trick is getting into action, but that’s ok, setting those intentions are the first (and huge) step towards your goal. Most importantly, and this is what helps me, is that I ask myself HOW I WANT TO FELL ONCE I ACHIEVE MY GOAL. When you bring your feelings forward, you are coming from a place of authenticity, being true to yourself. And your true self always wants you to shine. But don’t worry, if you need the tools and support, I am here to help you along the way.
  5. Clean out your email account(s). I must confess, I have 4 different emails and in all, I have at least 1000 UNREAD emails except my business email. With that saying, a goal for me will be to not subscribe to anything unless necessary.
  6. Challenge yourself with something you’ve been on the fence of doing. It could be a hobbie you’ve been wanting to do; learning a new language; get in the kitchen if that is scary for you; start a business if your heart calls for it. Be adventurous and discovery how much more you can do when you let loose a little. For this new year I am committing to be more creative and do some painting.
  7. Be grateful. Take into account all the things and people to be grateful for, and even the challenges to. They can have life changing lessons if we look at the closer.

I wish you a wonderful end of 2016, and much success and happiness in the new year!!!

Healthy Holiday Eggnog

Healthy Holiday Eggnog

 

I had to try making this holiday drink but with a little twist. So here it goes… Regular eggnog has milk and/or heavy cream, so if your tummy is not happy with dairy, this is the go-to option šŸ™‚ Not just that, but also making your own eggnog guarantees you are using real ingredients without additives or preservatives, yuk to that! And my secret ingredient in all this, for added protein, nutrients and a boost in energy is MACA! yup, not so secret ingredient for me, as I put this pretty much in all my smoothies, but at this time of the year is when we might need a little extra kick.

Blending it at the end with coconut oil is what makes the froth and thickens it up so deliciously that makes me wanna go back for more, and the best part is with no guilt. Enjoy!

Ingredients:

  • 2 cups almond milk
  • 3 egg whites
  • 1/3 cup honey (or maple syrup) I actually used lessĀ 
  • 1 tsp vanilla extract
  • 1/2 tsp nutmeg
  • 1/2 tsp cinnamon
  • 1 tbsp maca powder
  • 1 tbsp coconut oilĀ 

 

Put all ingredients in the blender except the coconut oil.

Do not boil, just simmer stirring constantly so the egg whites don’t scramble.

Once it is warm enough, bring back to the blender and add the coconut oil and blend. This is so that it makes that delicious froth right on top.

Sprinkle with cinnamon or nutmeg, and serve! **Of course you can add your favorite liquor like bourbon. What is eggnog without the alcohol, right! I made enough to have some later but I will add a splash of Pisco (Peruvian liquor made from grapes)Ā