Authors Posts by Judith Duval

Judith Duval

Judith Duval
4 POSTS 0 COMMENTS
Judith grew up in Santo Domingo, Dominican Republic. Some of her best memories are her childhood ones in the DR. Her grandmother walking to their home to visit them on Saturday mornings. Her aunts always pushing her and all of her cousins to achieve the very best at school. Her family friends who became family through holidays spent together, celebrations, and sincere solidarity. Judith left all of that behind when her family moved to the United States in junior high school. She eventually headed out to the Wharton School at the University of Pennsylvania, where she majored in Finance and Management with a minor in Latin American Studies. After undergrad, she worked in finance before attending Stanford's Graduate School of Business. Today, she is focused on helping the Hispanic community live a better life, as a Co-Active trained and certified coach. Judith loves life, and her hope is for everyone to love life. She looks forward to hearing from you all and hopefully seeing you soon!

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Exhaustion can be terrible.  It does not allow you to be present to the moments in life that are important with your family and friends.  Here are some tips as to how to avoid and help exhaustion:

  • Get enough sleep, 7-8 hours.  Make sure this is good quality sleep.  The best way to make sure this happens is by keeping your room cool during the evening
  • Take naps if possible. 30 minutes is a good amount of time for a nap
  • Eat dark colored produce high in anti-oxidants, as these provide energy and boost the immune system
  • Spend 15 minutes in the sun so you can get your Vitamin D dosage and energy
  • Eat small meal throughout the day, as this will give your body energy boosts
  • Exercise.  It might feel that you are too tired to exercise, but physical activity boosts energy.  Yoga is a great option!
  • Drink lots of water. Dehydration will take energy away from you, decrease alertness, and decrease concentration
  • Begin a daily meditation practice.  Just 5 minutes will make a huge difference
  • Find ways to unplug and relax.  Listen to music, read a book, go for a walk, or just watch your favorite TV show
  • Spend time with friends and family.  Again, you might think you do not have time for this type of activity, but it will help you unplug and put thing in perspective!
  • Learn to say NO! This can be hard to do, but once you start doing it, it will be wonderful as you make time for yourself and what is important for you
  • Take time to write in a journal.  Getting your thoughts down in one place will help with mental exhaustion
  • Organize yourself.  Disorganization will not allow you to prioritize and will lead to mental and physical exhaustion
  • If Exhaustion persists, check with your doctor to make sure there are no health related reasons (anemia, thyroid problems among other)

We wish you all the best!

 

A detox is a great way to reboot your body.  Some signs that you should detoxify are the following:

  1. Unexplained Fatigue
  2. Irregular bowl movement
  3. Allergies
  4. Bloating
  5. Puffy bags under the eyes
  6. Lack of clarity of mind

There are many simple things you can do to detox your body.  The best detox will be when you do them all and don’t take shortcuts! For a good detox, here are the things you should do:

  1. No alcohol
  2. No coffee
  3. No cigarettes
  4. No refined sugar
  5. No simple carbohydrates
  6. Eat plenty of fiber
  7. Drink lots of water
  8. Replace some heavy meals with green smoothies (a delicious one can be made from kale, parsley, apple and banana)
  9. Exercise & make sure you sweat a lot
  10. Exfoliate
  11. Drink lots of tea
  12. Eat organic
  13. Dry brush your skin
  14. Get an intense massage (to get the blood circulating!)
  15. Try acupuncture
  16. Sleep
  17. Incorporate super foods (salmon, tuna, avocado, walnuts, almonds, olive oil, flax seeds, blueberries, raspberries, spinach, kale, eggplant, tomatoes, carrots, sweet potatoes, apples, oranges, butternut squash)
  18. Juice your veggies and make smoothies
  19. Meditate
  20. Yoga
  21. Lower stress

With a good detox, you could eliminate toxic substances from the body.  Many people feel more focused and energetic after detox diets.  A great way to do a detox is with a friend or with your family.  Making it a community activity will add to the experience and make it much more fun!

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Suggestions to lose weight

A question we often get is on weight loss.  We are happy to give you a simple, easy to follow plan, that you can start doing tomorrow!

Get enough sleep: More and more research shows that a lack of sleep is linked to an increase in weight.  When you do not get enough sleep, your body is in need of energy.  Because you are not giving it what it needs (sleep), your body will seek to find this energy somewhere else.  That’s where food comes in.  You are more likely to snack and want food, even though you don’t need to eat, because your body wants the energy from the calories.  Get enough sleep, so you can give your body the energy it needs and it doesn’t look for it in food.

Improve your diet: No matter how much you exercise, you cannot outwork a poor diet.  This is very important and warrants repetition: You cannot outwork a poor diet.  If you are not eating properly, no amount of exercise will improve your weight problems.  Here are some simple and easy suggestions:

40% carbs, 40% protein, 20% fat: The calories you consume should be distributed in this way.  40% of your calories should come from carbohydrates.  This includes all carbohydrates.  Vegetables are made up of carbs.  Yogurt has carbs. Bread and rice are carbs.  40% of your calories should come from protein.  Yogurt has protein, as does chicken, fish, eggs, and nuts.  Only 20% of your calories should come from fat.  Nuts, avocado, eggs all have fat.  Using an app such as MyFitnessPal will allow you to be able to track this very easily.

Eat as clean as possible.  There are several definitions for “Clean” eating, the main point being to eat foods that are as close to their natural state as possible.  Avoid processed foods, and choose foods you would find in nature instead.  If you combine the 40%/40%/20% rule with clean eating, you will have a recipe for success.

Exercise: The classic advice, except we want you to challenge yourself.  Get your heart rate up when you exercise.  If you take a walk, why don’t you pick it up a run instead?  Eventually incorporate some sit ups and push-ups.  You do not have to do it all tomorrow; you can start slowly, doing a little bit each day.  The key message is that you should increase your heart rate so you are burning fat and calories, plus include strength training in your exercise routine.

As you can see these are three suggestions that are simple, inexpensive, and easy to implement.  We hope that you start doing these starting today!  We wish you all the best.

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Often, we think that treating Acne only has to do with what we put on our skin (skincare, makeup, etc.).  Being able to successfully treat acne has many steps.  Here are the most important:

CHANGE YOUR DIET: Many foods cause inflammation, and inflammation can be linked to acne. Other foods actually help your skin!  Here’s a list of what to avoid and what to include:

Foods to avoid:

Sugar, refined white sugar and brown sugar

Refined carbohydrates (e. g. breads, rice, pasta)

Fruits that cause inflammation (e.g. bananas, mango, papaya)

Vegetables that cause inflammation (e.g. corn, peas, potatoes)

Junk food

High concentrations of natural sugar (e.g. fruit juices, dried fruit)

Dairy (for some people)

Foods to include in your diet:

Anti-inflammatory foods

Water (lots and lots of water! Drink at least 8 glasses a day)

Nuts (e.g. almonds, brazil nuts, hazelnuts, macadamia nuts, pecans)

Green vegetables (e.g. brussel sprouts, asparagus, celery, lettuce, kale, spinach)

Fruits (e.g. apples,  berries, cherries, honeydew, pomegranate)

Protein such as chicken, turkey, and fish (salmon is great due to the omega-3’s it has!)

Beans

Yogurt

DE-STRESS:Stress can cause acne in many ways.  Skin sebum production can increase during stressful times, making your skin oilier.  Stress also causes inflammation, which exacerbates acne. Here are some ways to reduce your stress levels:    

Get more sleep: A lack of sleep causes many diseases and illnesses, and it also produces acne!  Make sure you get between 7-9 hours of restful sleep.

Exercise: Exercise is a great way to release stress.  A simple walk around your neighborhood works.  While you’re walking, maybe choose to take a run for a bit!

Meditate: Meditation is a great way to reduce stress.  Just 1 minute of taking time to pay attention to your breadth makes a difference.  5 minutes would be great!  Incorporate a meditation practice into your every day.  Remember, meditation is as simple as noticing your breadth as you inhale and exhale.

TAKE PROPER CARE OF YOUR SKIN

Cleanse your skin with a facial skin cleanser appropriate for your type of skin.  Just because you have acne does not mean you need an oil free cleanser!  You might be stripping your skin from needed oils, over drying it, and causing your skin to produce even more oil.  You do not want to do this.  Instead, look for a mild cleanser.  There are great milk and soy based cleansers in the market.

Exfoliate your skin.  How often again depends on the type of skin you have.  The range could be from daily to once a week.  Test different frequencies to see what works best for your skin.

Moisturize your skin.  This is very important!  Again, many times it is believed that acne prone skin has too much oil and should not be moisturized.  This is a mistake, and it will lead to over drying your skin.  When your skin is over-dried, it will produce even more oil, which leads to more acne.  Use the moisturizer that is right for your skin (if you do indeed have oily skin, there are oil-free moisturizers in the market for you!).

Use a topical acne treatment where you have acne breakouts if need be.

BE CAREFUL WHAT TOUCHES YOUR SKIN. You are now eating healthy, managing your stress by getting the right amount of sleep, exercising, and meditating.  You are also taking care of your skin with a nice skincare routine.  Great job!  Now make sure you do not become your worst enemy by bringing germs to your beautiful skin:

Make sure your cell phone doesn’t come in contact with your skin.  Cell phones have a ton of germs on them.  Use a hands free head set for your phone calls.

Keep your hands away from your face!  Picking at your face, or touching it throughout the day brings unwanted germs to your skin.

Have you noticed that many times you breakout where your hair touches your skin?  You might want to keep your hair away from your face with a bobby pin until your skin gets under control.

We wish you all the best!

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