Through all of the advances the study of medicine has gone through over the course of human history, the idea notion of breakfast being the most important meal of the day seems to only grow stronger.

The latest example of this prevailing belief comes from the University of Bath’s Department for Health. In their new study, the researchers discovered that eating breakfast not only increased the rate which the body burned carbohydrates during exercise, it also increased the rate the body digested and metabolized food eaten post-workout.

The scientists were studying the effect of eating breakfast versus fasting overnight before an hour’s cycling. The control group rested for three hours after eating breakfast. The second group ate porridge made with milk two hours before exercise.

Following the period of exercise or rest, researchers tested the blood glucose, and muscle glycogen, levels of the 12 participants and discovered found the exercising group burned carbs, and digested/metabolized food, at a faster rate.

“This study suggests that, at least after a single bout of exercise, eating breakfast before exercise may ‘prime’ our body, ready for rapid storage of nutrition when we eat meals after exercise,” said Rob Edinburgh, a PhD student in the Department for Health who co-led the study.

Have more questions? Schedule an appointment with your primary physician. You can also simply give us a call to schedule a consultation at 410-565-6552!

The benefits of a high-protein diet continue to grow as more and more research is done on the subject.

The latest study on the subject — courtesy of the American Journal of Physiology – Endocrinology and Metabolism — found that protein-heavy diets may reduce the liver’s fat content and lower the risk of diabetes in people with nonalcoholic fatty liver disease (NAFLD).

The American Physiological Society gathered 25 volunteers, including 15 who had been previously diagnosed with NAFLD, to participate in a low-calorie diet to lose eight percent body weight. After the participants reached their weight loss goals, they were told to maintain weight through a moderate- or high-protein diet averaging from 0.8 to 1 grams of protein per kilogram (2.2 pounds) of body weight.

Researchers found that after two years of weight loss, the dietary protein increase led to a reduced liver fat content. They also found that over half of the participants previously diagnosed with NAFLD no longer had a fatty liver.

“These findings stress the clinical implications and potential benefits of increased protein intake after weight loss for people with NAFLD at risk to develop diabetes,” the researchers wrote.

NAFLD — more colloquially called “fatty liver” — is a result of the liver’s total weight being made up of more than five percent fatty tissue. This extra fat in the liver may lead to scarring, which may increase the risk of liver cancer or failure. This also comes with an increased risk of type 2 diabetes. Coincidentally, those with type 2 diabetes are more likely to develop NAFLD — an estimated 70 percent of people with type 2 diabetes also have a fatty liver. Obesity is also a major risk factor for NAFLD.

Interested if you are at risk for NAFLD, or even type 2 diabetes? Contact your primary care physician to find ways to better your liver health. You can also simply give us a call to schedule a consultation at 410-565-6552!

When people typically think about what parts of the body affect emotions, they’re more likely to think of the brain or the heart first. But, believe it or not, the most mentally influential organs within ourselves are the large and small intestines.

The trillions of bacteria, known as the microbiota, have some important jobs within our intestines. They help us digest our food, protect us from disease, neutralize toxic by-products that stem from the digestive process, and make it more difficult for unhealthy bacteria to thrive within our stomachs. Considering they make up around 4.5 pounds of our body, they are quite a strong force.

The microbiota also affects things outside of the stomach. One connection is on the obvious side. Feelings of anxiety tend to disrupt our stomachs by making us feel queasy, and depression causes constipation. But a research group in Ireland found that this also goes the other way around. Probiotic-fed mice were more suited to handle anxiety-inducing scenarios and less likely to feel depression than the control group, that received a bland broth.

Another connection centers around our personalities. A study at McMaster University found that when the gut bacteria of two groups of mice were switched with one another, the mice began to switch personalities as well. Originally, the two groups of mice were separated into an “extrovert” group and an “introvert” group. By the time the experiment concluded, the mice had the exact opposite personality that they had started with.

A third connection comes from a theory on cravings. Certain sections of the microbiota actually crave certain foods more than others. When food that is popular among the bacteria gets consumed, they produce particles that get sent to the brain and turned into dopamine and serotonin. The source of anger and frustration that comes shortly after starting a diet may actually come from bacteria in your stomach. This is an untested theory, but a well-formed on nonetheless.

Interested in how this can be changed? Contact your primary care physician to find healthier ways to create lasting change in your diet that your microbiota will enjoy. You can also simply give us a call to schedule a consultation at 410-565-6552!

The carbohydrate composition of diets increased the risk of osteoarthritis (OA) in laboratory mice, a new study from the Oklahoma Medical Research Foundation found.

Tim Griffin, Ph.D., and his lab placed groups of mice on different high-fat diets to test the effect of obesity on OA. Researchers noticed that fiber and sugar in the diets were enough to alter the mice’s chances of developing OA. The high-sucrose diet caused joint inflammation, and the high-fiber diet changed cartilage genes as well as cellular stress-response pathways.

Though the experiment was performed on mice, Griffin pointed out that the study could be translated to humans.

“It’s important to understand how our diet affects the health of our joints,” Griffin said to Science Daily . “We were surprised to see so many OA-related differences between the two high-carb diets even though body weight and body fat were the same.”

OA occurs when the cartilage that cushions bones in the joints breaks down and wears away, causing the bones to rub against one another. It affects nearly 27 million people in the U.S., and is the most frequently diagnosed arthritis. It’s also the most widespread form of disability in the country.

Though there are several factors that could contribute to an increased risk of OA (i.e. previous joint injuries, genetics and age), carrying extra weight is the most common.

Even if the root cause of this disease isn’t certain, shedding weight — particularly in the form of cutting carbs — is the best way to avoid this affliction at all. Contact your primary care physician to see if your weight puts you at risk for OA. You can also simply give us a call to schedule a consultation at 410-565-6552!

Diets that include at least one egg a day have a higher chance of lowering one’s risk of cardiovascular disease, according to a study of Chinese participants published in BMJ Journals.

The research found that those who ate eggs on a daily basis had an 18 percent lower risk of dying from cardiovascular disease, commonly referred to as heart disease. There were also other benefits of the daily egg habit. Participants who ate up to one egg daily had a 26 percent lower risk of hemorrhagic stroke, a 28 percent lower risk of dying from this type of stroke, and a 12 percent reduced risk of contracting ischemic heart disease, typically diagnosed in those who show the early signs of gridlocked blood flow to the brain.

Researchers told CNN that is the study is “by far the most powerful project to detect such an effect” between eggs and heart disease.

Conventional health wisdom used to dictate that too many eggs were bad for one’s health, as they contain a high amount of cholesterol, in addition to high-quality protein and other positive nutritional components. But now, there seems to be some evidence that one way to stop a disease that is responsible for 31 percent of all global death’s a year is to eat more of them.

“Overall, I would say that consuming egg as part of a healthy diet does not increase the risk of cardiovascular disease, and we now have another carefully done study to support that,” Carolina Richard, an assistant professor of agricultural life and environmental sciences at the University of Alberta in Edmonton, told CNN.


When on a diet, it is easy to get caught up in what we are eating and how much. New research, however, finds that when you eat has a remarkable impact on your metabolism and weight. According to Satchin Panda, a professor at the Salk Institute, metabolic health improves when eating solely between an 8-10 hour window. By doing so, you eat alongside your natural circadian rhythm, and thereby optimize your body’s metabolism and hormones for food intake.

Avoid Late Night Snacking

When eating within the 8-10 hour window, you must avoid both late night snacking and late night meals of any kind. If you take your first bite of the morning at 8am, for instance, you should take your last bite of the entire day at around 6pm. Otherwise, your organs’ natural clock will get out of sync with each other, leading to hormone imbalance and weight gain according to Professor Panda’s research.

Lose Weight
Losing weight is easy when you eat alongside your body’s natural rhythm!

Putting the Research into Practice

The age-old saying becomes essential: eat breakfast like a king, lunch like a prince, and dinner like a beggar. By eating a large breakfast and lunch, you can easily eat a modest dinner early in the evening. Once adjusted, your hunger satisfies within the 8-10 hour window and carries over afterwards until you sleep. By eating through this ideal time frame, you will put yourself on the right track towards a healthier, happier lifestyle.


Your body holds three to four pounds of microorganisms which live in your body. Essentially, probiotics are the good bacteria that help with processes such as digestion. Moreover, it is important to replenish these bacteria in your body by taking probiotic supplements, or eating fermented food such as kimchi or yogurt. Here are three ways probiotics can benefit you!

Improves Digestion

Improve your life with the benefits of probiotics!

Approximately 90% of the probiotics in your body live in your intestine, large intestine, and colon. Since the bulk of digestion occurs in these organs, probiotics play a vital role in the digesting process, and reduce bloating, diarrhea, constipation, as well as increases the strength of your intestinal permeability, preventing a leaky gut.

Boosts Immunity

Probiotics are also found in the mucus within your nose, ears, and mouth, providing a line of defense from disease. Additionally, the lining of probiotics within our digestive tracts protects us from bacterial, fungal, and viral infection. Therefore, it is important to maintain a healthy level of probiotics within your body as to strengthen your immune system.

Reduces Allergies

As probiotics play a role in the regulation of the immune system, it is no surprise that they may also reduce the effects of allergies. A few allergy benefits of probiotics include reducing seasonal and general allergies, eczema, and decreasing general inflammation as well as hypersensitivity.

Where to Start

From digestive help, to a fortified immune system, probiotics provide several benefits which improve general health and lifestyle. Contact your primary care physician to see if probiotic supplements are right for you. You can also simply give us a call

to schedule a consultation at 410-565-6552!


Meal replacements are healthy, filling prepped meals which help reduce overconsumption of food. For instance, a recent study conducted in the UK found that patients who implemented meal replacements into their diet lost an average of 33 pounds in 12 months! Moreover, 48% of the type 2 diabetic patients went into remission after 12 months of meal replacements.

How does it work?

The Psychology of Processed Food
No need to worry about choosing the right foods to put in a meal! Meal replacements put together the most important nutrients into a small but filling meal!

By replacing each of your three meals a day, meal replacements regulate the consumption of calories and macronutrients such as protein and carbs in order to prevent overconsumption.  Eating less calories, and less carbs while maintaining healthy levels of macronutrients allows for fast, healthy weight loss.

Does it taste good?

Companies who specialize in meal replacements aim to make their respective meal replacements as tasty as possible. By doing so, patients trying out meal replacement do not feel deprived from tasty food,. Instead, they feel happy and full from much less food.

Get Started Today

Fortunately, Pria Wellness Center offers meal replacements to their patients, leading to optimal results. Our best quality meal replacement plans can shed up to 6 pounds weekly! Find out more by going to the “get started” tab on the top of this page and click “weight loss management program,” or call 410-565-6552 to schedule a consultation!


As we age, it gets harder to remember things and stay focused. This is because of a direct correlation between aging and decline in cognitive function. Jae Hee Kang, Associate Professor of Medicine from Harvard Medical School, conducted a study in order to determine if fruits and vegetables are helpful in reducing the cognitive decline associated with aging.

The Results

Tips for Eating Healthy: Food Storage and Preparation
When it comes to your diet, focus on leafy and cruciferous vegetables!

After comparing the results of 13,388 women, the study concluded that fruits had no correlation to neither cognition nor cognitive decline. More importantly, the study found that leafy and cruciferous vegetables lowered the cognitive decline from aging. This is great news, especially with those seeking a healthier lifestyle. By simply introducing more greens into your diet, you are investing in a healthier, stronger future.




Fruits gain their sweet and sugary taste from a sugar called fructose. Fructose is a type of sugar which differs from glucose in structure and in digestion. According to a study done in Texas, the metabolizing of sugar is done in the liver, however the hormones leptin and insulin known for regulating glucose, have no control over fructose. Fructose goes through the liver, bypassing leptin and insulin, and is processed quickly into body fat, increasing your triglyceride levels.

Why worry about triglyceride levels?

High levels of triglycerides is a major factor which increases insulin resistance, a condition directly related to weight gain, and more importantly difficulty in weight loss. Moreover, higher levels of triglycerides means higher levels of fat which leads to obesity-related diseases such as cardiovascular disease.

So I shouldn’t eat any fruit?

Our aim is not to destroy fruit from your diet, but to redefine what fruit means to you. Rather than being a healthy snack, fruit should be seen as a healthy alternative to a dessert. The fact is, fructose is found in all fruits, raising triglyceride levels and the chances of health complications. For the sake of weight loss, it is a good idea to cut out added sugars and fruit in order to lower your triglyceride levels and lose weight.

Well what do I eat?

Vitamins, minerals, fiber, and antioxidants are all found through the consumption of non-starchy vegetables, and therefore should be prioritized ahead of fruits as they do not come with the unhealthy fructose which will hinder your weight loss. By prioritizing non-starchy vegetables over fruits, added sugars, and highly processed foods, attaining your weight loss goal will happen faster and easier, letting you live your best life.

Contact Pria Wellness Center for Lasting Weight Loss Results

For a weight loss solution with real, long-lasting results, contact Pria Wellness Center. We will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dieticians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.

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