4 Ways to Truly Relax on Vacation

It keeps happening.

You breathe faster, your heartbeat quickens, your blood sugar rises, and your brain uses more oxygen as it shifts into high alert.

Deep down you know you need to keep calm, but stress is sneaking its way into your vacation.

Why is the one week you have spent all year planning on getting ultimate relaxation in, so stressful?

The truth is, your habitual stress responses from everyday life have followed you on vacation. The stress may even feel stronger from the induced pressure to relax.

You can’t help but marvel at the other vacationers who are carefree and seemingly have a good time no matter what. They have a sense of peace you can’t fathom achieving.

How do you attain that?

How do you find the rest and relaxation you need to come back from your week refreshed, revived, and full of happy memories you dream of remembering forever?

If you are feeling stressed out over something that is supposed to be fun, it is time to reassess. Chronic stress promotes...

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The Healthcare That May Help You Make a Big, Rewarding Life Change


Where do you see yourself and your state of health in five years? Where are you living? Where are you working? What is your energy level like? I want to know the food you are eating, the people you spend your time with, and the thoughts you are thinking.

No doubt, you want your answers to be optimistic. You want to see yourself with mental clarity to stay on top of work schedules, be able to play with your children, vibrant energy to exercise and tackle the demands of daily life.

See, the problem is that our healthcare is focused on sub-specialty care, managing the diseases in their late irreversible stages, instead of the front end of chronic disease. Chronic conditions such as Type 2 diabetes, coronary heart disease, and autoimmune disease are caused by behaviors such as poor nutrition, lack of physical activity, smoking & excessive alcohol use, stress, and lifestyle choices. It is estimated that six in ten adults have a chronic disease in the US! 

How can you create...

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Why A Healthy Gut Is The Key To Losing Weight

When you decide to lose weight, there are moments when you find yourself reflecting on what has led you to carrying the excess pounds. Your first thoughts might go right to the times you indulged on unhealthy foods or the times you chose to watch TV versus going for a walk. You told yourself, “I don’t eat this every day” and “I just need to relax.” And perhaps, too easily, this became your everyday or weekly pattern of behavior.

It is important to understand that there is more to weight-loss beyond working out and eating right. In previous blogs, you have learned how your geneticsearly life experienceshormones and toxins are all factors that may have contributed to your excess weight. But one of the most important risk factors affecting your weight is the influence of your gut and your gut’s microbiome.

At the Grewal Center for Mind Body Medicineunderstanding what your microbiome does, can be the...

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Why Toxins Make Losing Weight Hard

Why Toxins Make Losing Weight Hard

Did you know that chemicals impact your weight? You may be surprised by how many synthetic chemicals in your everyday life increase your chances of gaining and holding onto excess weight!

You might be exercising every day, eating healthier and managing your stress better than ever but you haven’t achieved your desired health and weight-loss results as soon as you hoped. Undermining all of your efforts are chemicals called ‘obesogens.’ Obesogens are environmental toxins that increase your sensitivity to gaining weight and make it harder to get rid of.

These toxins can be found in outdoor and indoor air pollution, foods and drinks, and common products and materials that you use every day. Not only do these toxins target your waistline and general well-being, they also adversely affect your appetite. With their heavy influence on your hormones, you may be susceptible to craving foods that are high in sugar and fats.


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Is Your Past Holding Onto Your Excess Weight?

Have you ever felt that your emotions are holding you back from losing weight? You signed up for the exercise class, you bought supplements and you cleared your pantry of the foods that are not good for you...but the emotions that come with these changes feel so heavy, that you cannot commit. Instead of confronting these emotions, you allow them to be the reason to skip the class, forget to take the supplements and order takeout versus cooking a healthy meal.

I want you to know that you are not alone with these feelings. Many of my patients experience difficult emotions as a part of the weight-loss journey. These emotions can stem from early environmental experiences. They have an impact on your weight, your habits and feelings, right now.

Lack of exercise, genetics and eating unhealthy foods are not the only contributors to your weight gain.

There are critical periods in your lifetime that have influence on your weight. This tends to happen when you are an adolescent,...

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Three Ways We Help You Modify Your Genes For Weight Loss

Have you ever wondered why losing weight and keeping it off is nearly impossible? Do you struggle with starving yourself or avoiding your favorite foods only to have the scale not budge a bit? Many of my patients come to the Grewal Center for Mind Body Medicine with this struggle.

And you may feel you have tried EVERYTHING. From the Atkins diet to an all vegan diet, from yoga to high intensity interval training, from weighing your food to counting calories...and nothing has stuck!

It can be pretty overwhelming to try to eat a certain way if the people you cook for or eat with are not eating the same as you. And on top of a busy schedule, it can be hard to carve in time for an exercise class or workout. I understand the frustrations you feel and am here to guide you to your solution.

Because you are unique, so are the ways you have to take care of yourself. Not everyone will succeed under one type of diet, exercise routine or health plan.

Our bodies are like a...

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Succeed With Your Goals By Creating Better Habits

Have you ever resolved to eat right, exercise, stay on top of projects and then find that life drives you back to your old routines pretty quickly? As many as 71 percent of Americans made their 2019 New Year's resolutions based on trying to achieve some aspects of these goals in their life. Before February has even begun, many have already quit their goals.

We do things a little differently here at the Grewal Center for Mind body Medicine. We discuss frequently with patients that we don’t want you to just create goals; We want you to create habits. Goals are achieved through a series of actions you decide to take. Your actions form habits throughout each day that either lead you to your goals or keep you from getting there. Knowing how to create or edit your habits towards your goals is the key to your success.

As described in Charles Duhigg’s book, How Habits Work, there is a three-part loop you follow at the base of all of your...

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