Is calcium crucial in women's health? The answer is, yes. When considering women’s health, it is important to think about adequate calcium intake for nutrition. One of the quickest sources of calcium is found in dairy food products. Therefore, eating the right foods in quantity like broccoli, sardines, salmon, tofu, kale and calcium is important for adequate dosage. The reality is that not everyone consumes the right amount calcium due to selective eating.

Happy Wednesday Mujeres! 

 Happy Wednesday Night Mujeres!

I am happy to announce that I am slowly coming back to podcasting after being gone for more than 3 years. I know most of you thought... what the heck happened?! Well to say the least, I went through a major transition in my life where I needed to step away from Saludable Latina to focus on my healing journey. Tune into tonight's new episode for 2026 as I felt good being behind the mic. 

Although I don't share everything all at once, I feel that I will share my personal life experiences with my community in increments. I would however, like to thank you for sticking around when things went silent and giving me space to heal mentally, physically, and spiritually. This stage of my life was not easy at all, but I was able to navigate and manage hard circumstances that has taught me some valuable lessons.

I am looking forward to creating new initiatives for Saludable Latina and am happy to say I have started March on the right note by connecting with wellness experts. I look forward to sharing the first podcast guest in April that address different areas in women's health. 

 In the month of February, there is no greater feeling than sharing love, but keep in mind there are many people who recently ended a situationship, relationship, or marriage. For this exact reason, SELF LOVE is an important chapter to pause and think about all the ways we can show up for ourselves. 

So, what is Self-Love?  

Well for starters, Self-love can have many different meanings to individuals, but some may define it as a deep psychological concept of self-worth.  I believe the true intention behind self-love revolves around self-compassion.  Where one truly shows up for themselves when no one else is around and discovers supporting their own needs and wants while honoring their limitations. It's also about exploring emotions in different areas of life to create awareness and find different coping mechanism activities. 

Below are a couple tips to practice Self-Love:

1. Daily Gratitude: Appreciate what you already have. Despite the bad things that might be happening, gratitude can shift your focus by minimizing negative thoughts. 

2. Let go of toxic people:  if you have family, friends or peers who are constantly negative and bringing you down it's okay to set limitations and create healthy boundaries, so you can focus on quality energy exchange. 

3. Forgive yourself for wanting to please everyone:  It's not your responsibility, instead focus on filling that self-love energy to replenish your needs and wants.  

4. Manage Stress: treat yourself with kindness and understanding. Trying to meet everyone's expectations at work, home and family can feel overwhelming. Take a step to slow things down and do mini coping exercises to help you get through the day. 

5. Embrace your strengths:  We all have strengths tied to hidden talents such as creators, artist, cooking, and more. Identify what is your hidden talent as it will improve your confidence. 

Remember Self Love is always about being compassionate to yourself in life, health, and relationships. Don't know where to start, below is a self-paced workbook that can help start that journey. 

Resources:

The Self-Love Workbook: A Life-Changing Guide to Boost Self-Esteem, Recognize Your Worth and Find Genuine

 

Happy Hump Day Mujeres! I am here at home recovering from a bad cold after catching my son's daycare cuddies! Yup, my little nugget has started daycare and unfortunately he was slammed with a really bad cold and cough the first week that then turn into a mild fever with an ear infection. He just couldn't catch a break and since I had to take care of him of course I was bound to catch the cuddies which has prolonged recovery time

To say the least, I am use to recovering in 2-3 days top, but this cold was definitely a brutal one for my son and I. So, it got me thinking how to share a couple tips and pointers to help other moms and woman recover from a really bad cold.

1. Recover: If you are a working mom (like myself) it's important to not push your body. You have to take some days of work to help Rest and Recover. I know this can be overwhelming as we watch our accruals deplete because you also want to take vacation time, but if your company has sick time (use it) if not use your PTO and then ESI can kick in. I wanted to preserve my hours as much as possible because I also need vacation time while also thinking about my son's future doctor's appointment and/or if he gets sick again. (It's not easy to watch your hard couple hours deplete so quickly, but your health does come first) 

2. Hydration: Your body is going to need to stay hydrated during your sick days because you will feel your body and joints ache. Staying hydrated can help the body expel the funky stuff out, but also keep your immune and organ system going. Trust me you do not want to experience dehydration because then your muscles will start cramping and twitching. This is also a good time to check your water and electrolyte supply. If your low, make a run to the store, so you have easy access at home to fill up your water bottle and zippy cups for you little ones. 

5. Medication: If your cold symptoms get worse and linger with new symptoms such as sinus infection, cough with trouble breathing, fever, and/or ear infection don't hesitate to make an appointment with your primary doctor or call the nurses line to evaluate your symptoms. Once you place the call the RN will inform you which express clinic is closest to you for a same day evaluation because you might needs medication such as antibiotics to help treat symptoms. Since, I took care of my son during his really bad sick days, I ended up catching an ear infection plus cellulitis of the eye due to the heavy sinus congestion. And was fortunate enough to go to the Pediatric and Adult Clinic to be evaluated and get a prescription for both of us.  The cold can be cruel because it can start with one symptom and build up from there. 

6. Nourishment: During your sick days you won't have much of an appetite, but it's important to eat because your body needs the nutrients for recovery. This is the time to focus on hot foods such as soups, broth, tea, and water intake. You might now have the energy to cook, but when your a mom, you find yourself cooking to help the little ones get better, plus  home cooked meals will help with your recovery time. Remember eating is a major form of self care during sick days.  

7. Stretch/Breathwork: Stretching is vital to help keep body flexible because you notice when your ill you go into fetal position when sleeping and/or when sitting your slouching keeping muscles and ligaments shorten and cramped causing body to ache more. It's important to include a morning stretch or night time stretch to help body reduce stress and anxiety when ill. Breathwork is also helpful to help keep pulmonary diaphragm active and increase oxygen flow throughout the body to help increase relaxation and reduce stagnation. A combination of both will help the body expel the bad energy that comes with illness. 

 8. Sleep: Feeling well rested during sick day is Vital! But it can be hard if your taking care of a little one who is also sick. Something I found helpful is to sleep when they sleep because you won't get that window back. So even though it was hard the first day, the second day become easier to take a nap when he has napping, but it's also helpful to go to bed early. Don't stay past 10pm scrolling through your phone and try to catch a Netflix episode because although it's tempting you will feel more restless the next day if the body is not resting. Sleeping will reduce your stress when feeling ill, improve energy, and help recover. Since being in my new place, I have decided to remove all electronics away from the bedroom. Sleep is important because without melatonin, you won't have sufficient rest which will make it harder to recover when feeling ill. 

 If your a mom or soon to be expecting, then this blog post is just for you!

I was recently on Instagram thinking about what I would like to post for 2024 and I came across this great event happening next weekend known as the Wellness Weekend at Babylist Beverly Hills Showroom & Shop!  I was immediately drawn to the name because it had the word wellness and thought to myself this must be good. So, I clicked the link in the bio and read the following:

In the midst of life's hustle and bustle, we recognize the importance of finding balance, connection, and serenity. Join us at Babylist Beverly Hills Showroom & Shop for a laid-back and wellness-infused weekend on Saturday, 1/27, and Sunday, 1/28, as we usher in the New Year with positive energy and good intentions. Brought to you in partnership with ByHeart.

Doesn't the introduction make you more curious?!  If so, I encourage you to click the following link to find out more information about the event and Reserve your FREE ticket: wellness-weekend-at-babylist-beverly-hills-showroom. 

If you still haven't clicked the link.... below is a short summary by the event coordinator of what to anticipated the day of:

🧘 Bala Sessions: Begin your day with a sense of calmness and rejuvenation. In partnership with @Bala we will be offering two free classes (sign up here). A gentle 30-minute Yoga Flow followed by a grounding 15-minute Sound Bath, tailored to all experience levels.

🥕Juice Bar: Elevate your senses with a trip to our Juice Bar, where vibrant flavors and nourishing ingredients come together to create a delightful experience.

🔮 Aura Photography: The colors of your Aura are unique and provide insights into your mind, body & spirit. Photos are printed onsite for you to take home

📸 360 Camera: Come try out our new 360 camera and discover a whole new way to capture and share every moment

🎨 Crafts: Engage your creative side at our friendship bracelet-making, where you and your family can participate in hands-on activities.

💆Massage and Earseeds: Whether you choose a massage to unwind or experience the gentle magic of earseeds, This is your sanctuary for well-deserved self-care. Join us for a moment of bliss and discover the incredible benefits of these wellness rituals. 

And so much more! 

And just like that we are close to the month February ending, but before we say goodbye. Let's talk Cardiovascular Health with Gabriela John. Gabriela is currently working for a non-profit as Health Educator for the WISEWOMAN program (well integrated screening and evaluation for women across the nation).  Gabriela previously worked in Mexico as Public Health Clinical Dietitian and had her own successful private practice for over 10 years. She graduated from the Universidad Autonoma and holds a Master's in Public Health with a concentration in Health Promotion.  

We are very fortunate to have Gabriela as part of the WISEWOMAN team to help navigate women to take care of their heart health and understand and reduce their risk for heart disease and stroke by providing services to promote lasting heart healthy lifestyles. Tune into this week's episode as Gabriela and I have a talk about why women should be taking care of their Corazones!

 

Did you know that heart disease is the leading cause of death for Latinos in the United States. Health problems that increase the risk of heart disease are common in Latino communities, including being overweight and having high blood pressure, high cholesterol and diabetes. And to top it off, people with poor cardiovascular health are also at increase risk of severe illness from COVID-19. 

Hispanic/Latino women ages 20 and older in the United States: 78% are overweights, 35% have high blood pressure, 34% have high cholesterol, and 12% have been diagnosed with diabetes. And even though we have this demographics and information, I still see many Latina women live a sedentary lifestyle and not being cooperative or complaint with making lifestyle changes, checking their blood pressure at home nor taking medication. We have to do better, so let's start here by informing yourself how you can start taking action.

Here are a couple healthy lifestyle choices to keep in mind: 

1. Move each day (Aim for at least 2.5 hours of physical activity each week- that's just 30 minute a day, 5 days a week. In addition, do muscle strengthening exercises 2 days a week.)

2.  Follow a heart-healthy eating plan (having good nutrition meals can help lower blood pressure and improve cholesterol levels. If you feel a little lost about where to start find out if there is a Nutritionist, Health Educator, Dietitian that can help you out) 

3.  Manage your stress!!!!!! (Take time for SELF CARE) 

4. Get good quality of sleep ( Try not to cut yourself short, you will feel it, try to practice a night routine)

5. QUIT smoking (Tobacco and Nicotine are contributing factors to heart disease. Find out if there are Smoking Cessation services in your area) 

And three additional step for individuals with diagnoses of high blood pressure 

6. Check your blood pressure at home 

7. Take prescribed medication as directed, 

(if your unclear about medication ask provider if they have medication 

adherence counseling or class services available)

8. Report progress with your primary care provider 

These small efforts can make a big difference to keeping your heart healthy! 

I hope this educational blog post raises your awareness of how to prevent heart disease. 

 

 And just like that, we are back in January and it's time to bring into light Cervical Cancer Awareness Month. 

"Each year in the United States, about 13,000 new cases of cervical cancer are diagnosed and about 4,000 women die of this cancer. Hispanic women have the highest rates of developing cervical cancer, and Black women have the highest rates of dying from cervical cancer (Division of Cancer Prevention and Control, Centers of Disease Control and Prevention.)

Just reading this statistic makes me upset all together and raise many questions of course, but I want to focus in sharing the Inside Knowledge about Gynecologic Cancer Campaign with you ladies because I want to make sure you know about the five main types of gynecologic cancer: cervical, ovarian, uterine, vaginal, and vulvar. 

We have all heard the word "Cancer", but are you conciously aware about gynecological cancer? When I ask this question in general to women, a majority of them don't know about symptoms or the different types of cancer that can exist in our wombs. We need to change this narrative, so let me start by sharing some educational information, resources, and videos. 

Gynecological cancer is any cancer that starts in woman's reproductive organs. While gynecologic cancer are often discussed as a group, each is unique and has different signs, symptoms, risk factors, and prevention strategies. Cancer is always named for the part of the body where it starts, even if it spreads to other body parts later. 

Cervical Cancer is located in the Cervix. Sign and Symptoms: early on cervical cancer, may not have signs or symptoms. advance cervical cancer may cause bleeding or discharge from the vagina that is not normal for you. Remember there could be other underlying issues that may not be related to cancer, so it's recommended to see your doctor. 

Ovarian Cancer: is located in the Ovaries or in related areas of the fallopian tubes and the peritoneum. Signs and Symptoms: vaginal bleeding or discharge that is not normal for you. Pain or pressure in the pelvic area. Abdominal or back pain. Bloating. Feeling full to quickly or difficulty eating. A change in your bathroom habits.  Remember there could be other underlying issues that may not be related to cancer, so it's recommended to see your doctor. 

Uterine Cancer: the most common type of uterine cancer is also called endometrial cancer because it forms in the lining of your uterus, called the endometrium. Signs and Symptoms: may cause vaginal discharge or bleeding that is not normal for you. Bleeding may be abnormal because of how heavy it is or when it happens, such as after you have gone through menopause and between periods. Bleeding is never normal after your periods stop. Uterine cancer may also cause other symptoms, such as pain or pressure in your pelvis. Remember there could be other underlying issues that may not be related to cancer, so it's recommended to see your doctor (cdc, gynecologic cancer). 

Vaginal and Vulvar Cancer: when cancer starts in the vagina, it is called vaginal cancer. The vagina, also called birth canal, is the hollow, tube-like channel between the bottom of the uterus and the outside of the body. When cancer forms in the vulva, it is vulvar cancer. The vulva is the outer part of the female genital organs. It has two folds of skin called the labia. Vulvar cancer most often occurs on the inner edges of the labia. Vaginal Cancer Signs and Symptoms: may cause vaginal discharge or bleeding that is not normal for you. Bleeding may be abnormal because of how heavy it is or when it happens, such as after you have gone through menopause and between periods. Change in bathroom habits. Pain in your pelvic the area below your stomachh and in between your hip bones, especially when you pass urine or have sex. Vulvar Cancer Signs and Symptoms: Itching, burning, bleeding on the vulva that does not go away, changes in the colore of the skin of the vulva, so that it look redder or whiter than is normal for you, skin changes in the vulva, including what looks like a rash or warts, Sore, lumps, or ulcers on the vulva that do not go away. Pain in your pelvis, especially when you urinate or have sex. Remember there could be other underlying issues that may not be related to cancer, so it's recommended to see your doctor. 

Wow! that is a lot of information right and I am just sharing a minor portion. Okay, let's take a break and watch an educational video. 

The Inside Knowledge Campaign came more into light with Johanna's Law who died of ovarian cancer in 2000. Her story made an impact on women's health initiatives, so it was important for me to start the new year with sharing a little information about the five types of gynecological cancer because as women we are often busy taking care of everyone else that we often dismiss symptoms. So it's time to change that narrative and follow up with medical and/or holistic providers to get screen, ask questions, and have a plan of care. 

 

We are in the month of February which usually signifies that LOVE is in the air for everyone! Yes... including yourself! This is great time to schedule some loving self-care practices that will help you implement some sturdy routines that can bring harmonious energy for your overall wellbeing. 

This is the month to do an extreme Self -Care Challenge with your Mind and Body. It's time to listen to what needs have been overdue. This next couple of weeks, I want you to practice tuning into your body by noticing how you feel.  Are you feeling fatigued? Does your back feel tight? Are you emotional? Are you wanting to connect with your Womb? To help you stay focused, I want make a list of 5 things you can accomplished this month and make a plan of action to achieve those items listed.

Post your Love and Self-Care plan in a place where you will see it and remind yourself to schedule and begin practice and/or make appointments necessary.  

Self-Care Resources

• Why Self Love is important and How to Cultivate It (https://www.medicalnewstoday.com/articles/321309#The-ills-of-perfectionism)
• Meditation on Self-Love: Daily Wisdom for Healing, Acceptance and Joy https://www.amazon.com/Meditations-Self-Love-Wisdom-Healing-Acceptance
• 8 Powerful Steps to Self-Love | Psychology Today 
• The Six Pillars of Self-Care  6pillarscare.pdf (uw.edu) 

 Happy Wednesday! Can you believe we are already in the month of February! My goodness 2021 is already showing how quickly days are coming and going. Nevertheless it's time to drop a new podcast episode this week as we talk about with an Sanja an Herbalist from San Diego County. Sanja created a holistic business after studying herbalism and has produce items that are eco-friendly, healthy, and nurturing for women's health.

"Sana Harmony is woman owned, small batch herbal apothecary that offers support to women from all walks of life. Every product is handmade and formulated to be effective using only high quality whole plant medicines. Never any artificial ingredients or fillers. Herbal plants work in synergy and are included for a therapeutic reason and every product reflects love and knowledge of healing power of botanicals."~ Sanja .         

About the Owner: After years of studying herbalism, Sanja combined her love of plants and medicine making the healing powers of bodywork. Sanja is a graduate of Self Heal School of Herbal Studies and Healing, International Professional School of Bodywork and holds a Bachelors in English Language and Literature and has a Masters in European Business Law. 

Tune into this week's episode as Sanja share her passion and creates awareness sorrounding herbal apothecary.

About the Owner: After years of studying herbalism, Sanja combined her love of plants and medicine making the healing powers of bodywork. Sanja is a graduate of Self Heal School of Herbal Studies and Healing, International Professional School of Bodywork and holds a Bachelors in English Language and Literature and has a Masters in European Business Law. 

Where to find Sanja Pejin:

Instagram: SANA HARMONY (@sanaharmony) • Instagram photos and videos

Website: www.sanaharmony.com 

Email: hello@sanaharmony.com 

Reclaim your power with an empowerment coach such as Sarita Buer. She is helping women find worthiness by creating emotional wellbeing services that can help guide women to look at their lifestyle and helping coach them through phases of deconstruction and construction to find equilibrium. 

Her vision is to guide women to reclaim their power, so everyone can live an authentic life. Her intention is to help break down the dialogue with you by  declaring what you need for your emotional wellbeing and as part of self care.  

Tune into Season 3 Episode 2 as we talk about the emotional wellbeing and self care

 

Dear Girlfriend, 

I wanted to share a libido smoothie recipe by Lila Darville that I came across while reading a wellness book.

As most of you already know we are going through different transitions in our health and libido is one of them! Hmm huhhh...you heard that right... whether your in your 20s 30s 40s... you will experience libido health changes due to several factors going on in your life and physical health.

So instead of reaching for your quick fixes, supply your body with nutrients foods that can help nourish this wellness department in your life. Cuz golly....the stories I hear behind closed doors.. and millions of reasons of why should nourish our bodies.

No shame is my game for sharing a good healthy recipe made by a women because I know you will be reading it and even trying it out! 

Lila Darville  libido smoothie

2 cups of no diary milk

1/2 cup frozen blackberries

1 tablespoon raw cacao powder

1/2 frozen banana

1 teaspoon maca powder

Local raw honey or dates

1 teaspoon of schisandra smoothie

So Cheers to a healthy libido!

Many woman have uncomfortable symptoms during their menstruation cycle. And what we may not realize is that the foods we eat before, during and after can have a huge effect on your period health.  Today, I will share 3 simple fruits you should have in handy during your menstruation phase.

First, is the mini watermelon. One of the best remedies at times to lessen cramps is to eat water based fruits to lessen the period cramps. Watermelon can provide hydration, prevent bloating, and increase blood flow which is good for our reproductive region.

Second, are the blueberries. Blueberries can help fight off the uterus ninjas because they have high antioxidants, vitamins, and minerals that can help balance out the hormonal changes during your cycle. Plus they are believed to help with low estrogen levels.

Third, are the blackberries. They are a Summer staple, but are packed in vitamin c, fiber, and high in manganese. Blackberries can reduce cramps, alleviate physical PMS problems and clot excessive bleeding.

Overall these sweet fruits can help keep your menstruation cycle healthy, curb sugar cravings without eating a lot of refined sugars and help replenish vitamins and minerals back into your body.


(Quick Tip: If you ever get the 2 for $5 dollar fruit deals, and are concern about possibly not consuming all of your fruit. You can always freeze your fruit.)

Kayla Nedza is a certified International Health Coach and Holistic Nutritionist who is dedicated helping women of color become their own best health advocates with overall wellness, relationships, career, self alignment, culture and beauty through her company, Wellness Glow Up Media.

She host the Wellness Glow Up Podcast, a weekly show devoted to helping women of color become their healthiest selves by providing the tools and knowledge to be their own health advocates. When she's not leading her company, creating, and interviewing health professional, you'll find her weight lifting, dancing around the kitchen or listening to the Hadestown sountrack.

Tune into Episode 10 as Kayla's shares her own personal wellness journey and why she created the Wellness Glow Up Media platform.


Full Interview Below:

are getting ready to BBQ at home, bake sweets and make some great cocktails. I want for you to try  something sweet, creative and healthy. Cuz if you don’t know by now, I’m all about mindful eating.



Don’t get me wrong I love to enjoy a little break every now and then, but the more I pay close attention to what I am consume, then the more I am sync with what my body needs. So this cake definitely helps satisfy that sweet craving and you can cut a slice and top it off with some whip cream, almonds, and raw honey. 

Enjoy the 4th, practice healthy social distancing, wear your mask, wash your hands and be kind.