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From the doc: 5 reasons too much sugar is bad for you

In Health and Wellness by Jay J. Garcia M.D. December 31st, 2018

Sugar can be found in all kinds of foods, from the obvious (cakes and cookies) to the surprising (marinara sauce and salad dressing). We know that sugar contains excess calories, which can contribute to higher body weight — and the health problems that go along with being overweight. But what if you’re overall pretty healthy and aren’t trying to lose weight? Should you still cut back on sugar? Yes — and I’ll give you a …

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From the doc: The link between gut health and weight loss

In Weight Loss by Jay J. Garcia M.D. March 21st, 2019

If you’ve read any of our past blogs, you know that achieving a healthy weight is not as simple as eating less and exercising more. We’ve discussed how hormone imbalances play a role in weight gain. We’ve also covered the importance of getting enough sleep and how it affects a person’s weight. And, we’ve shed light on the complex topic of how genetics and DNA affect weight. As research on obesity and weight continues to …

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From the doc: How to take a technology break

In Health and Wellness by Jay J. Garcia M.D. October 24th, 2018

Our smartphones, tablets, and computers offer a lot of conveniences. We can email, text, and call people from almost anywhere. We can watch any movie we want, anytime. Technology has enabled us to be in constant contact and to be entertained at any moment — but this isn’t always healthy. In fact, technology addiction is a real phenomenon, and it’s interfering with our professional and personal lives. People are texting and driving, risking their own …

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From the doc: The benefits of fasting

In Dr. Jay Garcia MD, Health and Wellness by Jay J. Garcia M.D. October 10th, 2018

Have you ever tried fasting? Intermittent fasting is a hot topic in the weight-loss and wellness communities, but it’s not without controversy. Some medical professionals warn that fasting diets are nothing but a dangerous trend, but the benefits of fasting have been extensively studied and are well documented. Before starting any type of fasting diets, make sure you understand how to do so safely, and get the approval of your doctor. Fasting is nothing new. …

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From the doc: How much protein do you really need?

In Dr. Jay Garcia MD, Weight Loss by Jay J. Garcia M.D. September 1st, 2018

Eating a high-protein diet is emphasized during the active phase of our weight-loss program. Consuming enough protein while losing weight can help reduce the loss of lean muscle mass. If your protein intake is too low, it can lead to weakness, fatigue, hair loss, and impaired immunity. How much protein to you really need? Protein is an essential macronutrient that is necessary for good health. We all know protein plays an important role in building …

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From the doc: Proper portion control for weight loss

In Dr. Jay Garcia MD, Weight Loss by Jay J. Garcia M.D. September 1st, 2018

One of the biggest misconceptions about weight loss is that if you eat a lot of “healthy” foods, you’ll drop pounds. But losing weight is, unfortunately, not that simple. How much you eat matters just as much as what you eat. This is where portion control comes in. Portion control means that no matter what food you’re eating, you pay attention to how much you’re consuming in that serving. You know the portion size that is …

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From the doc: Use a food journal to identify patterns and triggers

In Dr. Jay Garcia MD, Health and Wellness by Jay J. Garcia M.D. September 1st, 2018

Do you keep track of what you eat and drink? A Kaiser Permanente study of more than 1,600 people found that those who kept a daily food journal lost twice as much weight over 6 months compared to those who did not journal. Tracking what (as well as when and why) you eat can reveal important insights into your personal habits and nutrition. You may discover that you’re eating more than you realize, you reach …

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From the doc: Why walking is one of the best exercise programs you can do

In Dr. Jay Garcia MD, Fitness by Jay J. Garcia M.D. September 1st, 2018

Did you know walking regularly is one of the best exercise programs you can do? We tend to think of running and other high-intensity exercises as the best for overall health and weight loss, but exercise doesn’t have to be intense to be beneficial. In fact, studies show that walking briskly can improve your health just as much as running. In a study conducted at Lawrence Berkeley National Laboratory, Life Science Division, researchers looked at …

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From the doc: The importance of getting enough sleep

In Dr. Jay Garcia MD, Health and Wellness by Jay J. Garcia M.D. April 16th, 2019

Getting enough sleep has great importance to our life. Sleep is as essential to the human body as food and water. When we’re busy, sleep is often one of the first things we sacrifice. We tend to think that we can stay up late and get up early to accomplish more without suffering too many consequences. But a lack of quality sleep has detrimental effects beyond just feeling groggy and needing more coffee to get …

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From the doc: health benefits of fruits and veggies

In Dr. Jay Garcia MD, Nutrition by Jay J. Garcia M.D. November 5th, 2018

No matter what type of diet are on, the health benefits of fruits and veggies are necessary to provide the body with essential vitamins and minerals.   Despite many people’s best attempts at eating well, nutrition remains a confusing and often overwhelming subject. The internet is full of mixed and contradictory nutritional advice. Part of the reason for this confusion is that there is no one diet that works for everyone — that’s why we offer …