View Post

Top 5 fasting myths

In Health and Wellness by Karen Eisenbraun, CHNC August 21st, 2018

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 …

View Post

Why strong relationships are important for your health

In Health and Wellness by Karen Eisenbraun, CHNC August 25th, 2018

Studies show that having high-quality relationships benefit your mental health and impact your overall health.  This can mean having supportive family and friends, or having a healthy connection with others through community activities.  People who have strong social ties have a lower risk of dying from all causes.  Those with social social support have a lower risk of certain health problems than those who lack strong social relationships. According to an article in the Journal …

View Post

10 ways sitting too much is bad for your health

In Health and Wellness by Karen Eisenbraun, CHNC August 24th, 2018

It should come as no surprise that sitting too much 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 …

View Post

Your guide to a low-glycemic diet

In Health and Wellness by Karen Eisenbraun, CHNC December 18th, 2018

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 …

View Post

How to fast for the best results

In Health and Wellness by Karen Eisenbraun, CHNC August 24th, 2018

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 …

View Post

7 unhealthy weekend habits to quit now

In Health and Wellness by Karen Eisenbraun, CHNC December 18th, 2018

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 …

View Post

Why you should make health, not weight loss, your ultimate goal

In Health and Wellness by Karen Eisenbraun, CHNC August 28th, 2018

In your weight loss journey, health should be your ultimate goal.  It is easy to focus on the number on the bathroom scale but your overall health is the priority.  Putting too much emphasis on weight or BMI can lead many people to make decisions that are actually detrimental to their health in their pursuit of weight loss — such as resorting to fad diets or other unhealthy eating patterns. Thin Does Not Always Equal Healthy …

View Post

How to make your bedroom a sleep sanctuary

In Health and Wellness by Karen Eisenbraun, CHNC August 28th, 2018

Do you have trouble sleeping, or do you wake up in the morning still feeling tired? Take a good look at your bedroom and read out tips on making your room a place to get better sleep!  Getting a good night’s sleep starts with creating the right environment, with lighting, bedding, and other elements that help promote relaxation. Making a few simple tweaks at home can improve your sleep cycle and help you wake up feeling …

View Post

10 ways to reset your sleep schedule

In Health and Wellness by Karen Eisenbraun, CHNC August 28th, 2018

Life can get in the way of a healthy sleep schedule.  Having a baby, traveling to different time zones, and working a late shift can all affect the body’s inner clock. Once the clock has been disrupted, it can be difficult to reset, but it can be done. Everyone has an internal clock known as your circadian rhythm, which regulates many many physiological processes and tells your body when to sleep, wake, and eat. Circadian …

View Post

From the doc: The importance of getting enough sleep

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

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 …