For many mujeres, living up to the beauty ideals of the Hispanic and American culturas, is anything but easy. On a daily basis, we face unique body image issues -- “Am I skinny enough?” “Is my nose too big?” “Are my feet ugly?” -- and situations that can get in the way of our accepting and loving our bodies and ourselves. Here, five women share why they love and celebrate themselves -- we dare you to do the same con tu cuerpo!

“I would stand in front of the mirror and rate each area of my body from one to 10. The part of my body that would never score well was my thighs.”

“They always looked so big and shaky. I hated them. It wasn’t until I started working out that I stopped obsessing over my legs. Then one day, I realized that my whole body, including my legs, was in good shape. My thighs were still big, but that’s just how my body was shaped and there was nothing I could do to change it. It also helped to see women such as Jennifer Lopez and Kim Kardashian proudly displaying their big butts and thighs looking so sexy and confident. So I started accepting myself and now I think my thighs are sexy.”

- Nichole Moreno, 40

“I'm on the shorter side with thick hips and a big bust, but I'm not any less confident.”

“Latinas, in general, are taught to love the shape of their body, knowing full well that it goes against the American standard of what has traditionally believed to be beautiful, which is tall, blond and blue eyed. I know that my shape and size are different, but I’m confident because being different is also beautiful.”

- Harumi Yoshida, 26

“Although the ideal Latina body is supposed to be curvy and voluptuous, my hips are pretty narrow.”

“Luckily, my parents taught me to like my body ever since I was a kid. I learned very early how to be comfortable in my own skin. As a result, today, I know my body is beautiful and that anyone can be sexy at any size.”

- Karla Minchala, 25

“I am a woman and we are all about change.”

“My weight fluctuates between five or eight pounds on any given day, depending on how much I ate the night before. So it is no surprise that my feelings about my weight and overall body also change depending on my mood, which also changes. I embrace the extra five pounds -- or 10. I embrace the ability to fill a dress that I couldn’t the week before. How boring would it be if we didn’t change? I love who I am today.”

- Yeilin Bonilla, 32

“I was blessed with all of the hair DNA from both sides of my parents.”

“I had hair everywhere: on my lips, chin, belly button, arms, legs. Even my toes! To make matters worse, my mom wouldn’t let me shave until I was in high school. For most of my life, I was ashamed of all that hair, and finally got rid of most of it with laser treatments. When it came time to take the hair off my arms, however, I couldn’t do it. At the last minute, I decided I wanted to keep it. I wanted to have something that reminded me of my parents and how I came into the world.”

- Johanna Robles, 37

A whopping one-third of Americans say they are living with extreme stress, according to the American Psychological Association and the American Institute of Stress. The good news? Nutrients found in certain foods boost the “happiness hormone” serotonin and reduce “stress hormones” cortisol and adrenaline. Here’s the skinny on energy-boosting, stress- and anxiety-busting nutrientes you can use:

Fiber

Complex carbohydrates, such as whole grains, beans and starchy vegetables, contain this nutrient that keeps you full for longer, so you have energy throughout the day and avoid afternoon crashes. Complex carbs have been associated with an increase in serotonin, while fiber helps regulate blood sugar levels, which can increase under extreme stress.

Vitamin B and C

B vitamins, found in complex carbs and proteins such as low-fat queso, help to improve mood, increase energy and ease stress levels. Vitamin C, found in citrus fruits and dark leafy greens, will help boost your immune system, which can be negatively affected by stress and anxiety. So now you can relax knowing you’re taking steps to keep your body in germ-fighting shape, even if you’re feeling a bit worn down from work and the kids.

Magnesium

This nutrient, found in halibut, almonds and bananas, has been proven to relax and calm the body, relieve headaches and fatigue, and relax the muscles. So stash a bag of almonds at your desk for munching if your work situation is more stressful than usual, and add a dinner dish with halibut once a week to keep nerves at bay.

Omega-3s

Omega-3 fatty acids, plentiful in foods such as salmon, sardines and walnuts, contain anti-inflammatory properties. Why is this important? Stress and anxiety affect the body and brain’s ability to regulate inflammation, which can promote the development of disease. Studies have shown omega-3s also relieve symptoms of distress and depression.

Evitar

Caffeine, sugar and sugar substitutes, like corn syrup, provide a short energy boost now, leaving you more lethargic later. Healthy nutrients plus ejercicio -- another natural serotonin booster -- will leave you happy and reenergized to take on the most challenging of play dates, tight deadlines and those early morning traffic jams we all know too well! 

Cellulite, fat deposits beneath the skin, plagues the thighs and behinds of nearly 90 percent of mujeres -- even the most fit among us. And while there is no treatment for eliminating those pesky dimples, certain factors can reduce their appearance. With facts and myths abounding, Las Fabulosas tackles the top five.

1. Cellulite only affects older women.

Cellulite worsens with age, but it typically appears on women between the ages of 25 and 35. Determining factors can include genetics -- take a look at Mami’s hormonal factors -- and the reality is that as women get older, the skin thins and loosens, making cellulite more visible. 

2. Cellulite only affects women who are overweight.

Cellulite can affect naturally thin women who don’t exercise or eat a healthy diet. Cellulite is determined by the structure of skin, so weight is not a direct cause of cellulite. Excess weight and a buildup of fat, however, may make cellulite more visible.

3. Lifestyle is irrelevant.

Cellulite can worsen with unhealthy lifestyle choices. Stress, smoking, a high-fat diet and even overexposure to el sol can contribute to the severity of cellulite. Consume plenty of agua, whole grains, greens like broccoli and asparagus, fish high in omega-3 fatty acids and berries to help eliminate cellulite-causing toxins from the body. Finally, your tans may initially mask the appearance of cellulite, but over time, harmful UV rays can weaken the skin and worsen dimples.

4. Cardio reduces the appearance of cellulite.

Fat-burning cardio is great for heart health and increasing circulation, but other exercise routines may be more beneficial for reducing cellulite. Build lean muscle and tone problem areas with strengthening routines. Short, high-intensity workouts that integrate weights, such as lunges, squats or resistance bands, will build smooth muscle tissue in your back, behind, thighs and hips.

5. Creams will cure cellulite.

Unfortunately, there is still no miracle cream to cure cellulite. In fact, there is no proven remedy for cellulite at all. Creams made to eliminate cellulite can help change the appearance of the skin, however, tightening and thickening the skin to make cellulite less visible. Look for ingredients such as caffeine and vitamin A.

Why wait for summer to get your green on? Adding spices and cold-weather frutas and verduras, like grapefruit or beets and broccoli, make a healthy salad the perfect meal option.

“I love to feature bold, fresh flavors with herbs like cilantro, spices like cayenne pepper and fresh vegetables and fruits that are in season,” says Michelle Rivas, health and wellness aficionado at The Healthy Latina. Try to be as colorful as possible when putting a salad together. The combination of fresh fruits and vegetables in a salad will keep you full from fiber, in addition to providing essential nutrients. “Don’t be afraid to add a protein other than meat, like beans or nuts,” says Rivas. “Make salads more filling with fiber from quinoa or multi-grain rice.” For a dressing, Rivas always starts with a little olive oil for the flavor and the healthy fats. Aquí, some of Rivas’ favorite recipes.

Kale and Quinoa Salad

Ingredients (amount to your liking)

Cucumbers, chopped

Kale, chopped

Broccoli, chopped

Quinoa

Directions

1. Cook quinoa in organic chicken broth, and add to a mix of fresh, chopped broccoli and kale.

2. Top with an organic garlic dressing, or Rivas’ dressing recipe below.

Black Bean Salad With Cilantro Lime Dressing

Ingredients

3 ears of corn

1 can of black beans

1 package of fresh tomatoes on the vine

1 package skirt steak pre-cut into strips

Olive oil

1 bunch of cilantro

3 limes

1 avocado

Salt and pepper

Directions

1. In a large pot, set water to boil. Shuck the ears of corn and place in the pot with water. Do not salt the water because it will make the texture of the corn tough. Let boil for eight to 10 minutes.

2. While corn is cooking, open the can of black beans and strain the water out. Place in a large bowl and let sit. Dice the tomatoes into chunks and place in the bowl with the beans.

3. In a medium bowl, drizzle olive oil and toss skirt steak strips with salt and pepper. In a large pan, heat up a drizzle of olive oil and add the steak.

4. As the steak cooks, remove the ears of corn from the boiling water. “Shave” the kernels off with a knife and set aside.

5. For the dressing, loosely chop the cilantro and set aside. Juice the limes into a blender and add cilantro and a drizzle of olive oil. Blend the dressing until it is fully combined and the cilantro is very small.

6. Remove the steak from the pan and set aside. While the pan is still hot, toss the corn for extra flavor. For the final touch, slice an avocado and serve!

Sweet and Spicy Dressing

Ingredients

1/4 cup olive oil

1/2 cup fresh orange juice

1/8 cup balsamic vinegar

1 tsp of red pepper flakes

1/8 teaspoon salt

1/8 teaspoon ground black pepper

Directions

1. Whisk ingredients together and splash over a bed of baby kale and spinach.

2. Add cut-up orange slices, sliced raw almonds or pistachios, and your favorite vegetable medley.

After a long invierno, you’re probably itching to get back to the fresh air for your exercise routine. But until the lingering cold weather comes to an end, get the same exercise results with these at-home tips from certified personal trainer Yarixa Ferrao (Coach Yari), who has been featured in numerous media outlets, including MTV’s “I Used to Be Fat.”

Exercise That Gets Results

“Exercise is the key to more energy in our day, de-stressing our lives, and shifting pent-up energy so we can be happier,” says Ferrao. Think of your body this way when choosing how often to exercise. For fit, toned and healthy bodies, Ferrao suggests exercising five times a week with a 30- to 45-minute workout that includes a warm-up, cool down and mobility exercises. Two days a week can be active rest such as going to the mall, the beach or on a hike with your family.

At-home Cardio

For weight loss and fat loss purposes, it’s important to challenge your body. Instead of traditional cardio, such as 30 minutes on the treadmill, try a two minute routine that can be repeated three times, with about one minute in-between. Increase intensity each time to build lean muscle. “The principle called P.A.C.E (progressively accelerating cardiopulmonary exertion) accelerates your heart and expands your lungs so you are really panting at the end of the two minutes, and especially the last set,” says Ferrao. “This will burn calories during and after.” To start:

1. 30 seconds of jogging in place

2. 30 seconds of punching in place with an open stance

3. 30 seconds of jumping jacks

4. 30 seconds of speed squats or squat jumps

5. Increase intensity with each set

At-home Strength Training                     

Ferrao shares an all-in-one back and cardio workout, which emphasizes the important back muscles that are often neglected.

1. Holding weights of five to 10 pounds in each hand, place your feet so they are aligned with your shoulders.

2. Bend over, and bring the weights up and in toward your hips, squeezing in the center of your back.

3. Set should be 10 to 15 reps.

4. Follow with high knee jump roping, 50 to 100 jumps.

For more strength training exercises, check out Ferrao’s how-to video.

CKD LC