Cultural Competency Part 2

Happy Wellness Wednesday my good people!

I thought I’d revisit cultural competency because of the hate crimes against Asian Americans. Like, are we seriously doing this? This is where we’re at? It was just sad to see on the news.

The first post on cultural competency is here (Ways People Fuck Up When it Comes To Cultural Competency and How To Be Culturally Competent – I try to be neutral, but you’ll notice in this one I’m pissed. I don’t remember what inspired the post but my anger came through. It’s hard to not be aggravated though. I don’t apologize for being pissed, but I don’t like to judge so I do try and be mindful of the thin line where pissed off becomes judgey/high horse. You’ll see I didn’t have any fucks left to give in that particular post.

Just to give you an idea of how pissed I was. I knew linking this to an infographic I’d done in the past on cultural competency, but when I went to do that, this one (How To Be Culturally Competent) also comes up and I was like, huh? I made this? AND!!! you see how it says “How To Be Culturally Competent”, my next thought was, why would I presume to know exactly how to be culturally competent? I brushed it off but when I read it and was like, I was pissed that’s why. I become bossy when I’m mad).

Moving on. Salad challenge: On Wednesday’s I invite you to have a salad with me. Here’s my salad from last week. (I remembered mid way to take the picture)

Last week, I shared a picture of beans I made on the stove, and even wrote the ingredients in the caption, but I thought I could do you one better.

I made you a video of how to make them. Ingredients may be different from last week because it depends on what I have in the house. This is just one variation.

Ingredients not pictured. 1/3 cup Worcestershire Sauce, 1 tsp of salt but adjust if you need to your liking, 1 tsp pepper (I personally go heavy with pepper so I don’t measure it out but 1 tsp is a good baseline), a packet of Sazon, 1-2 tsp red pepper flakes, 2-3 bay leaves, 1/2 tbs butter and 1/2 lemon

Prep Time: 15 minutes

Cook Time: 30-35 minutes

Worth noting: I’d pre-cooked and frozen my beans and my beans already had water in them. I usually add water to my stews but you’ll see in the video that I didn’t.


1 Sauté the onions and peppers in olive oil, salt, pepper and a packet of Sazon (I’m so mad Goya makes Sazon rn.)

2 When the onions are cooked a little, add in your cumin, garlic and curry paste mix.

3 Add in your beans and coconut milk (I used about 1/2 cup) pictured is about 1/4 cup but I added more.

4 When it starts to boil, lower the temperature and taste for salt or anything you think it might need.

5 Add in the Worcestershire sauce (I hate spelling that word as much as I hate saying it) your bay leaves, and butter (optional) then cover and let all the spices and flavors mix together (about 15 minutes). Sticking to the bottom of the pan means its burning, so don’t let your beans burn, stir often enough.

6. Add in cilantro, red pepper flakes and squeeze half a lemon over your stew and let sit for five minutes.

Voila, your done!

I hope I made that easy to follow along but if not, feel free to reach out to me and email me any questions you have. Otherwise, that’s all I got for you today. Have yourself a wonderful Wellness Wednesday. Until next time,


Published by Paula

Hi, nice to meet you I'm Paula. I created Your Welltivity because I've been wanting to share what I know about wellness for the longest. I got introduced to wellness through physical fitness and nutrition (my two strongest facets of wellness actually because my background is in these two areas). But over the years, I got into health as a whole and wanted to learn more about everything that intersects to make a person healthy. So I learned that things like your environment, your mental health, etc. all come to play, and I just kept getting deeper and deeper into it because (to put it plainly) this shit's fascinating. I'm no expert though. I'm still learning, and plan to stay learning because there's so much to learn about wellness. While I do that though, I thought I'd share what I do know. Thanks for stopping by to get to learn a little bit about me, email me if you'd like at, I'd like to hear from you :) Follow Your Welltivity on Instagram @yourwelltivity. Follow me on Instagram if you'd like @a_m_paula Thank you again for your time, have a lovely and blessed day.

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