You have to fill your cup. You then give away the overflowing, but you keep a cupful for yourself.  -Wynonna Judd


I’ve heard this same idea in so many ways. “Fill your cup because you can’t pour from an empty cup”. “Fill your cup first and allow the world to benefit from your overflow”. The point is the same. It’s important that we take care of ourselves.  I recently received a note from a dear friend after I had just sent a thank you note along with a little token of my appreciation for his help coordinating an event. This is something I thought it was a common thing but it took him by surprise. His response made me reflect on how sometimes we live our lives.


My friend was grateful for my gesture but more than anything he was surprised that anyone would stop their daily activities to express what for him was obvious. What he said next was what truly brought tears to my eyes. I am so accustomed to taking care of everyone around that I don’t know what to do or say when someone offers their help or shows any gratitude. When he said that I remembered feeling that way and always tired. At one point resentful of even helping someone. Can you relate?


In order for growth to happen we must fill our cups. We must refuel. A plant can’t survive without water, no matter how many more fruits you want from it, it will eventually die without proper care. The same is true about our lives. Here are some practices I’ve learned to keep in  mind in order to overflow and share with others.


  • SET PRIORITIES – You are important! Give yourself some quality time. Then your family and closest ones. I set specific date and time on my calendar for ME! A facial, a quiet walk or run, time to read, a bubble bath…


  • SAY NO  – It’s one of the shortest words to say, yet one of the hardest to actually verbalize. It’s OK to say it and give time to yourself. That YOU time scheduled is important too


  • PERSONAL GROWTH- I love reading and listening to motivational podcasts. They’re reminders of our humanity and gives a little push on days when I feel blue.


  • GRATITUDE – Writing down what you are grateful for everyday let’s you start with perspective of how much you have.   I heard a while ago that gratitude turns what we have into enough. It doesn’t mean settling in, it just changes everything.


  • MEDITATE – For some this is Prayer. I personally strive to do both daily if not at least one. I believe that prayer is our conversation with Almighty and meditation is to quiet our thoughts and teach ourselves to listen.


  • EXERCISE – Before you decide to move on, give me a moment here. Any type of moment for at least 30 minutes once a day is a must to fill our bodies with the energy needed.  Just give it a try. You are worth it.


  • NUTRITION – This one is so important to me but I am not asking you to join me on my plant based diet venture. (Which has been great-thank you very much!) Drink half of you body weight in water (H2O- WATER!), eat a serving of fruits and veggies daily and a healthy (not fried-lean or beans) protein. Simple enough. No restrictions, just add those changes and see how you feel.


Take time to fill our cups daily and imagine how many more cups we can fill!! Even a cactus needs water. Remember that.



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  • It’s good to remember that we can only control ourselves and the way we react to events is being learned and sets an example to little ones around us. Every moment is a teaching moment.  After I’ve settled into my seat with my girls the pilot proceeds to announce that the tires of our plane must be replaced and we all needed to exit the plane and they needed to unload bags and all. Certainly not fun but the saddest part to me was to hear parents curse at the airline staff in anger and immediately after announcements just change their demeanor while their kids began to stressed and unfortunately learn that behavior. This also worried some kids that were traveling alone. Could the plane leave any earlier? NO Was the situation ideal? NO  but again, we can only control ourselves and little eyes and ears are paying attention and learning. In times of disappointment and frustration, remember to breathe and gain perspective into what you could learn from whatever experience you are living.  After all, I ended up unexpectedly catching up with an old friend that happened to be waiting on a nearby gate, we received credits in miles for future travels and best of all- we made it home safely! Might as well just enjoy the view! 😉
  • Six years ago I decided to adopt a plant based diet. Is that even possible for a latino?  I was asked that so many times. The benefits of this life changing decision in my stamina, skin, and overall health have been better than I even expected. And YES, spanish countries and cultures are catching up to the importance of plant based diet.  This summer I had the pleasant surprise of enjoying several dining options in Puerto Rico. @borivegan was a great place to visit. It offers local cuisine with a plant based focus. It was fresh, delicious and the service and friendly ambiance made it even more enjoyable.  After my stuffed avocado and fresh passion fruit juice, I enjoyed a homemade vegan guava baklava for dessert! Local and healthier options are available and possible everywhere you go.  #vidasalveo
  • Let's go fly a kite
Up to the highest height!
Let's go fly a kite and send it soaring
Up through the atmosphere
Up where the air is clear
Oh, let's go fly a kite!

Growing up, flying kites in El Morro in old San Juan was a frequent family activity. Now as I share those moments with my daughters I also keep in mind their skin health ☀ with @beautycounter Sunscreen Stick and @brushonblock protective lip oil. Love that I can easily travel with them! 🙌🏼 #vidasalveo #healthyskin
  • Have you ever heard of acerolas? This cherry is considered one of the highest sources of vitamin C and antioxidants in the world! This tony fruits are also packed with carotenoids, vitamins, phyto-nutrients, and minerals that promote overall health and well-being.  This particular berries are great fresh or juiced. Native of the West Indies, Caribbean and South America, this might be a hard to find exotic treat for some. It is recommended that we have a serving of berries (any berry) a day to maintain a healthy immune system and and keep a high intake of antioxidants.  Regardless of the type of berry, be sure to include them in your daily diet. Your body and health will thank you. And if you ever find fresh acerolas, enjoy!  #vidasalveo #acerolas #puertoricancherry
  • Summers in the Caribbean are enjoyed with passion fruit! This tropical fruit starts its life cycle with a rare, exotic and beautiful flower and then it becomes such a versatile healthy ingredient to add to many dishes. “Parcha” as its known in some areas of the Caribbean, and “Maracuya” as its known in most other Spanish countries. Its sweet-tart flavor can be found in sangrias or cocktail drinks.  This small round fruit could be found also in savory sauces, desserts such as custards, tarts, salad dressings and many others. I enjoy the soft pulp with its small seeds just fresh from the fruit or as a homemade cold juice! So refreshing! Its nutritional value makes it a star ingredient on Caribbean summer trips. Passion fruits are full of antioxidants, high levels of vitamin A and Vitamin C, good source of potassium and high in fiber as well. It is said that it helps lower high blood pressure. I know that a diet high rich in potassium and low sodium has been proven to lower blood pressure. But I prefer to also think that its deliciousness transports you to a calmer place where your blood pressure lowers. Have you ever had fresh passion fruit? Now you might want to try one. 🌱 #vidasalveo #plantbaseddiet #parchas #maracuya #passionfruit
  • Kids Eat right month! 2019 
Children are great imitators. So give them something great to imitate. — Anonymous

It's important to highlight the role everyone plays in ensuring a healthy future for our nation's children.

#kidseatright #vidasalveo #nutritionisimportant

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