We’ve all felt the physical effects of our emotions, whether we realized it at the time or not. Have you ever had sweaty palms before a big presentation or job interview? Have you felt your heart pound or stomach turn during a stressful situation? These are some physical ways that your body is responding to your thoughts and emotions. What happens in our brains is deeply connected with our physical health, and research continues to …
From the doc: Use a food journal to identify patterns and triggers
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 …
Top 5 fasting mistakes
Fasting has become a popular way to lose weight and build health in recent years, and for good reason. Today’s advanced fasting methods can boost weight loss, trigger cellular repair, and increase cognitive performance without subjecting yourself to the “starvation diets” that may have been used in the past. Nonetheless, there is a lot of confusion surrounding the idea of fasting, and it does require some strategy and planning. You can take full advantage of …
Top 5 fasting myths
For those who have tried to lose weight on calorie-restricted diets, the idea of fasting is usually not appealing. After all, when you’re hungry and you don’t eat, you feel cranky and tired, and you set yourself up for diet failure. But fasting doesn’t have to be this way. In fact, today’s fasting techniques don’t involve starvation or unhealthy food restrictions at all. The right kind of fasting has tremendous benefits for both health and …
Why strong relationships are important for your health
When we think of good health, we may picture someone who eats a wholesome diet and goes to the gym regularly. We may have our own personal health goals, such as getting more sleep or eating less sugar. But there’s another aspect of health that may be just as important, but is often overlooked: your social life. Social connections boost health Studies have shown that having high-quality relationships offers numerous health benefits. This can mean …
10 ways sitting too much is bad for your health
It should come as no surprise that sitting all day is bad for your health. The average adult sits for 8-10 hours per day, which can increase the risk of health problems such as organ damage, muscle degeneration, back problems, and poor circulation. But here’s something you may not have known: sitting for long periods of time increases your risk of death from any cause, even if you exercise. That means you can’t sit at …
Your guide to a low-glycemic diet
Have you ever tried a low-glycemic diet? A low-glycemic diet is one that focuses on foods with a low glycemic index, which is a number that indicates a food’s effect on blood sugar levels. The lower a food’s GI, the more slow and steady its effect on blood sugar levels. At Garcia Weight Loss, we have found that a low-glycemic diet is the best approach for promoting healthy, sustainable weight loss and other positive changes …
How to fast for the best results
Interesting in trying a fasting diet? Studies show that periodic fasting is associated with numerous benefits, including weight loss, cellular rejuvenation, reduced inflammation, lower blood pressure, and increased energy. Making fasting a regular part of your routine could lower your risk of disease and even extend your lifespan. But before you dive into the world of fasting, make sure you know what to expect and how to prepare — not just so your fast is …
From the doc: The benefits of fasting
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 although there are some risks to be aware of, and fasting diets should be carried out with the approval and supervision of your doctor, they can be extremely beneficial to your health when done correctly. Fasting is nothing new. …
7 unhealthy weekend habits to quit now
For many of us, weekends are a chance to relax, unwind, and have fun. No one wants to place rules or restrictions on their days off, but being mindful of destructive or damaging habits could benefit you physically, emotionally, and mentally — and ultimately help you reach your biggest health goals. If you’re guilty of any of these seven unhealthy weekend habits, it may be time to break the cycle and start spending your weekends …