John Aaron Wellness

Easy Weight Loss

2012-01-13T06:30:00.000-08:00

It’s the weekend and I mustfirst apologize if the title to this posting set your heart aflutter. The truthof the matter is; easy weight loss is a myth. Sorry…

Unfortunately, many diet andweight loss gimmicks have preyed upon the American obsession with thinness.It is the very promiseof FAST results that has spawned agrand multibillion dollar industry and a plethora of fat-fighting strategies. The question is, “Dothey work?”

Well, yes…, and, well, no.

Take for example, Liposuction. It is the process of suctioning fat out of specific areasof the body. Thisprocedure requires tubes to be inserted inhalf-inch long incisions in areas such as the thighs, buttocks, upper arms,abdomen or hips, inorder to “vacuum” out the fat cells.

It’s abrutal procedure leaving the patient bruised, sore and in support bandages upwardsof six weeks after surgery, and contrary to popular belief, liposuction is notrecommended for obese individuals. In fact, many doctorsrequire that their patients be regular exercisers and usually not over the ageof 35 (skin must be resilient) before undergoing liposuction.

Although this method of fat losshas immediate results, be aware that if proper eating and exercise habits are not used inconjunction withliposuction, the remaining fat cells will enlarge to replace those suctioned out.

Liquid meal replacement programs are another “quick fix” for weight loss. Available as bothphysician-supervised (Optifast, Medifast, etc.) and over-the-counter (Slimfast, etc.)programs, these high protein drinks do bring about rapid weight loss, but statisticssuggest that subsequent weight gain is inevitable, often in amounts greaterthan what was lost.

Theoretically, an individual drinkingtwo or three shakes (at about 200- 600 calories per drink) and eating onebalanced meal a day would lose weight. However, liquid diets are also associated with certainhealth risks including possible loss of bodyprotein and potassium, gastrointestinal discomfort and possible heart damage.

If I had to give a recommendation for quick weight loss solution, Iwould choose any of our surpluses of retail prepackaged food stores (like Perfect-Fit, TruMeals or My Fit Foods).

The only downsides I can see issometimes a lackluster taste and high cost, these meals areusually nutritionally balanced & very convenient. Hey, if you were going to go to the “GoldenArches” for lunch anyway, why not opt for something better?

The problem with usingprepackaged meals is that it can fail to educate you on nutritionalskill-building thereby fostering dependence rather than independence aroundmaking healthy food choices. As a result, you may often find yourself at a losswhen you try to live in the real world of multiple food choices next timeyou’re dining out with friends….

In anycase, the best way to lose weight is to personal responsibility. If you needhelp, get it! In fact, that’s exactly what I’m here for. Just remember that YOUare ultimately responsible for taking the actions required for treating yourbody with care and respect. Don’t let media control your actions. Eat well, andyou will live well; timelessly….

That said – Enjoy Your Life!

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,

cure, treat or prevent disease. Please consult your physician

prior to starting any exercise or diet program.

Facts on Fiber

2012-01-11T06:30:00.000-08:00

For today’s post, I thought I would make it short andpresent a bit of information on dietary fiber. Media and marketers have been beatingthe drum on this component of nutrition, but when I ask some of my clients whatthey know about fiber, the response I most frequently receive is a blank stare.

Luckyfor us, it’s not too complicated. So, here we go…

First:fiber has two forms - soluble and insoluble.

Soluble fiber isabsorbed in the large intestine where it slows the movement of food and allows organ plentyof time for the absorption of nutrients. As a result, fiber can also help inavoiding drastic swings inblood sugar. Its primary sources are fruits, vegetables,legumes and oat bran.

Insoluble fiber (aka.,“roughage”) is what most people think of when they think or fiber. In any case,insoluble fiber absorbs water during digestion, creatinga “fuller” feeling and thereby increasing fecal bulk andspeeding its movementthrough the digestive tract. Sounds a bit vulgar, but there’s a good side: Ithelps prevent constipationand is believed to prevent colon cancer.

It is also this feeling of satiety orfullness that allows fiber to help curb appetite. Although the average American eats 10 to 20 grams of fiber a day, therecommended level is relatively higher; 25 to 35 grams a day.

But before you decide to go out and aggressively pile on thedietary fiber to compensate for your previous short-comings, I suggest youincrease you intake of fiber gradually inorder to avoid possible intestinal discomfort and embarrassment.

That said – Enjoy Your Life!

John Aaron Villarreal
johnaaron-massage.com

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The content and information on thissite is not intended to diagnose,

cure, treat or prevent disease.Please consult your physician

prior to starting any exercise ordiet program.

Should You Take Supplements?

2012-01-09T06:30:00.000-08:00

Often I am asked about supplements and their role in a healthy diet. My take is that while vitamins and minerals are essential to life, the human body cannot self sustain this requirement. Therefore, it is imperative that we eat a well-rounded, low fat diet in order to obtain an adequate variety and supply.

Unfortunately, Americans have become infatuated with supplementation. Mega-dosing has become a common practice for both athletes trying to improve their performances and the “average Jane or Joe” trying to compensate for inadequate nutrition.

Research indicates supplementation is ineffective in improving athletic performance in a well-nourished adult. That’s to say if you are eating well, taking additional doses of supplements won’t give you an edge.

In fact, excessive amounts of fat soluble vitamins (vitamins A, D, E and K) may prove toxic since they are stored in the body and not easily excreted. Even some water soluble supplements such as vitamin B-12 have been shown to cause toxicity in mega-doses.

While most individuals don’t “need” diet supplements, women are an exception when it comes to iron and calcium. To counter the loss of bone density associated with osteoporosis, women are encouraged to meet the RDA of 1,000 mgs. Further research suggests that youths and pregnant, lactating and postmenopausal women need 1,500 mgs a day.

While some women reduce their consumption of dairy products to avoid fat, they also decrease their chances of getting the calcium they need by this omission. Iron Deficient Anemia is another concern for active women because they lose iron through sweat and the menstrual cycle. In these cases, supplementation may be helpful.

Experts agree that eating a healthy diet is best. Combining this with an inexpensive once-a-day multiple vitamin & mineral supplement is more than adequate insurance for getting your recommended daily allowances.

However, if you're unsure of your nutritional needs, seek the advice of your doctor, registered dietitian or pharmacist.

And always – Enjoy Your Life!

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose, cure, treat or prevent disease. Please consult your physician prior to starting any exercise or diet program.

Tips on Eating Out

2012-01-04T06:20:00.000-08:00

I hope that you had an excellent new year celebration and that you are ready for a great new year. I know that I am!

While I discourage New Year’s Resolutions, I still indirectly get asked for advice on how to make them stick. For example, a person I met said their New Year's resolution was to start eating better at work. She vowed to no longer visiting the doughnut box in the break room or pig out at any of the company birthday parties. Yet she still needed to entertain clients and liked eating out with coworkers every now and again. Did I know what she could do to eat healthy at restaurants?

My advice was to try eating a few walnuts (about 6-8) or a small fistful of almonds (about 12-15) before leaving for the restaurant. The idea is to not arrive in starvation mode. In fact, eating a little healthy fat before a meal will trigger a chain reaction that will slow the rate at which your stomach empties.

The end result is a satiated feeling, but unfortunately it takes the brain up to 30 minutes to register that sensation. That's why I suggest starting with this tiny snack before heading out.

Once there, drink a full glass of water upon arriving. This, and eating the nuts, helps fill you up faster so that you are able to make healthier choices and don't over eat.

Also, instead of bread or fried chips and salsa, ask for some cut up veggies. Veggies are nutrient dense and that means you get more benefit out of the calories you actually do consume.

Speaking of veggies, I'm shocked by the lunchtime misconception that salads are a low fat meal. While they can be, the truth is often quite the contrary. Relying on the kitchen to prepare and dress your salad can result in as many as 500 calories added to your meal. Restaurants are notorious for overuse of dressing. Instead, order oil and vinegar on the side and go a little heavier on the vinegar. I season my salad with a few squeezes of lemon and pepper.

Finally: desert time. If you must indulge, get in the mind set of sharing! In fact the more people sharing that desert guarantees you will consume fewer calories. However, my favorite way of ending a meal is savoring a fine glass of red wine.

There are numerous studies suggesting the benefits of red wine but remember to limit your wine consumption to no more than 5 ounces (if you are a woman) and 10 ounces (if you are a man). Research suggests that over consumption of alcohol results in a diminishing rate of return on its health benefits.

So, these are my recommendations but they are the recommendations I would suggest regardless of the time of year. Focusing on making better food choices is something that should be made everyday, without a “Resolution.”

As always - Enjoy Your Life,

John Aaron Villarreal
johnaaron-massage.com
713-562-2474

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Golden Hours

2012-01-01T05:51:00.000-08:00

Happy New Year!

I hope this 2012 year is your best yet, and I pledge to do all I can to help you make it so!

As I sit here in the wee hours of the morning on the first day of the New Year, I remember my father. He’s an early riser, too.

I remember him telling me one morning that the reason he loved mornings was because it was his time to see the world “untouched” by the rest of us. It made him feel like the world was his alone.

For me this is the “Golden Hour” because it sets the tone for whatever follows. It allows you to take care of yourself first thereby setting you up for a happier day.

What can you do with this time? Well, here are a few ideas that I think will work:

Read: Most accomplished people took the time to “feed” their mind a diet of positive, uplifting and educational materials that moved them forward through their day and gave them inspiration for new ideas, goals and insight on life.

Exercise: Take a walk. It circulates your blood, strengthens your heart, removes residual stress and simultaneously allows you to plan your day.

Plan: Change does not happen by itself; it takes effort. Having a routine of un-interrupted time in which to plan your day and determine the steps that lead you to positive change is a must.

Visualize: Close your eyes, relax, smile, and see your life for what it is: a joy. Take time to sit and be grateful for what you have and enjoy all the gifts that encompass your life.

The key is to develop an attitude of unshakable confidence in yourself and in your ability to reach your goals until you finally reach the point where you are absolutely convinced that nothing can stop you from achieving ANY success – whether it be weight-loss, gaining physical health & strength or building a secure and happy life.

Remember: everything counts. No efforts are ever lost. Extraordinary accomplishment is nothing more than the result of thousands of plain, ordinary accomplishments that no one recognizes or appreciates. The greatest challenge for you is to focus single-mindedly on your goal. And the best time to do that is at the beginning of every day.

As always - Enjoy Life,

John Aaron Villarreal
johnaaron-massage.com
713-562-2474

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Foods for Fat Loss

2011-12-07T08:30:00.000-08:00

It’s true;you really can fight fat with food. All you need to do is to make the right foodchoices. And, the best way to do that is to focus on the best foods to eat. Thefoods that help promote fat loss.

Take carbohydratesfor example. I know, recent diet lore would tell you that carbohydrates areenemy #1 but that’s wrong. Carbohydrates are the primary source of fuel for thebody throughout evolution. However, the carb problem is two-fold; we choose the“wrong kind” and we “over indulge” in that choice.

Thecarbohydrates that should be off your list are the ones that come from thingslike candies, or cake. The processed snack crackers, cereals and chips. Thesewill get you fat. Instead, choose carbohydrates like whole-grain pasta, brown rice,oats, sweet potatoes, peas, & corn. While you may think these arevegetables, they are actually categorized as starchy carbohydrates. The lessthey are processed, the better.

Choosing theright proteins is also important. Chicken makes an excellent source of protein.Chicken breast meat is quite lean in comparison to the thigh or the wings.Whitefish and salmon are also good. And while Salmon is a fatty fish, rememberthat it contains the good fats such as omega-3 fatty acids.

You can alsochoose from lean beef or bison, lean turkey and eggs. Do limit egg yolkconsumption though. Even though they also contain good fats, it's very easy toover-consume egg yolk because of their small size.

The proteinsto avoid would be pork because it is high in saturated fats. Better yet; eliminateall reconstituted meats such as chicken nuggets or deli meats and definitelyavoid fast foods.

Fruits andvegetables are important, too! And some of the best vegetables you can eat aregreen beans, broccoli, cauliflower, mushrooms, spinach, asparagus, lettuce,tomatoes, peppers, cucumbers, garlic, and onions. These are fibrous foods thatcontain plenty of antioxidants and phyto-nutrients.

So whatabout dessert? Well, low calorie desserts and portion control is the key. Tryhaving a dessert that you can have a piece of fruit with. That way you canstill have a taste of the decadent but temper it with something healthy andbeneficial.

Someexamples of good fruit choices are apples, kiwi, peach, strawberries, pears,pineapples, berries and watermelon. Just remember that while good for health, fruitsdo contain fructose (sugar). So, if you're really trying to lose fat, you maywant to reduce or limit your servings to no more than three servings per day.

As I saidbefore good fats are important. Concentrate on getting them from sources likeextra virgin olive oil, almonds and walnuts. Or, use fish oil tablets. The fatsto reduce or eliminating are the wrong kinds of fats like butter, cheese andsauces that heavily increase your overall calories.

EnjoyYour Life,

John Aaron Villarreal
johnaaron-massage.com

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The content andinformation on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Eat Well: Low Carb Cauliflower Leek Soup

2011-12-06T07:00:00.000-08:00

Want something to keep you warm and lean on a cold winter's night? Here's a simple yet tasty alternative to potato leek soup. Great for those watching their carbs or calories, or just looking for a different vegetarian soup that tastes delicious. I'll admit, I served it with hearty, toasted pumpernickel bread, but I made up for the caliroes by omitting the "optional" heavy cream in this recipe.

Ingredients Needed:
Makes twelve servings

2 tablespoons olive oil
3 tablespoons butter
3 leeks, cut into 1 inch pieces
1 large head cauliflower, chopped
8 cups vegetable broth
3 cloves garlic, finely chopped
salt and freshly ground black pepper to taste
1 cup heavy cream (optional)

1. Heat the olive oil and butter in a large pot over medium heat, and saute the leeks, cauliflower, and garlic for about 10 minutes. Stir in the vegetable broth, and bring the mixture to a boil. Reduce heat, cover, and simmer 45 minutes.

2. Remove the soup from heat. Blend the soup with an immersion blender or hand mixer. Season with salt and pepper. Mix in the heavy cream, and continue blending until smooth.

Prep: 15 mins / Cook: 1 hr / Ready: 1 hr 15 mins

Amount Per Serving - Calories: 155 / Total Fat: 13.1g / Cholesterol: 35mg / Sodium: 387mg / Total Carbs: 8.3g / Dietary Fiber: 2.5g / Protein: 2.4g

Recipe from allrecipes.com.

Eat Well and as always – Enjoy Living,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

How Much Fat do You Need?

2011-11-22T05:47:00.000-08:00

Ok. If you've been keeping up with my posts then you know that there are certain fats needed in order to maintain a healthy active body. But when it comes todesigning your nutritional program, how much of this stuff do you really need?Most dieticians and government regulated nutritional organizations suggest that20 to 30% of your total daily calories should come from “good fat” sources.

To help you, here are a couple of tips on how you canaccomplish this:

Try adding 2 tablespoons of extra Virgin olive oil to your meal by roastingyour vegetables in it. I love this! Place a peeled sweet potato, beets, carrotsand celery (all cut into chunks & wedges) in a large bowl. Add the oliveoil and toss with a little salt, pepper and roast on a rimmed baking sheet in a400 degree oven for about 20 minutes (or until vegetables are at your desirestenderness). However, do NOT add oil to a meal if you are already planning to eata fish like salmon which is already rich in good fats.

If you do not like olive oil or oily fish, keep eating your grilled meats andvegetables but try adding another source of good fats (like nuts) to your menu.In this case, about 2 Tablespoons of chopped almonds or walnuts three times aday with each meal should do the trick.

You can also take an essential fatty acid supplement thatcontains the omega threes (like fish oil tablets). Follow the suggested dose ofcapsules recommended by the manufacturer, your dietician or personal physician.

Now that we have revealed the truth that healthy fat loss does NOT mean youneed to stop eating fat, look for my next posting where I will suggest thekinds of “thermogenic” foods that you can eat in order to reduce body flab….

Andalways – Enjoy Living,

John Aaron Villarreal
johnaaron-massage.com

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The content andinformation on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

The Body, Mind and Food Connection

2011-11-16T08:00:00.000-08:00

There's no doubt about it; your body and mind are directly linked. What you think about has a clear effect on your health and vice versa. In fact, there’s a fascinating study that suggests that the mind-body connection is quite powerful.

Publishing their findings in the online journal Health Psychology, researchers at Yale University focused on ghrelin levels in the body to determine how thoughts affect the body's response to food.

Ghrelin is also known as the "hunger" hormone. It sends a signal to your brain that makes you want to eat. If your body's ghrelin levels are high, you'll tend to overeat... even if you are already feeling full. Likewise, low ghrelin levels are associated with feelings of satiety and not needing to eat more. Typically, ghrelin levels increase before meals and decrease after eating.

The researchers recruited volunteers and divided them into two groups:

Group 1 - received a milkshake that they were told was a 620-calorie "indulgent" shake.
Group 2 - received a milkshake that they were told was a 140-calorie "sensible" shake.

In reality, both groups got the same exact shake, which came in at 380 calories.

The result? The test group volunteers convinced they had received the decadent, fattier shake had a notable decline in ghrelin levels. Whereas; the group that believed they consumed the healthier alternative showed a neutral ghrelin response.

“This study shows that mindset can affect feelings of physical satiety. The brain was tricked into either feeling full or feeling unsatisfied. That feeling depended on what people believed they were consuming, rather than what they actually were consuming,” said Alia J. Crum, the study’s lead author.

“What was most interesting,” Crum added, “is that the results were somewhat counterintuitive. Consuming the shake thinking it was ‘indulgent’ was healthier than thinking it was ‘sensible.’ It led to a sharper reduction in ghrelin.”

Pretty amazing, right!?

The mere perception of what you're eating has a direct effect on your body. How's that for "food for thought?"

Now, the downside is that you can’t just drink a 600+ calorie shake and “think” it into being a healthy food choice. You must stop eating poor quality, low nutrient foods in favor of better alternatives. However, for your next meal, try this little experiment for yourself. See if you can get yourself to change the perception of what you're eating...

Imagine the possibilities... indulgent chicken salads... hearty protein shakes... and exquisite veggies.

Well, that's all for today. Keep up those good eating and exercise habits... and make sure to use this neat little Jedi "mind trick" this holiday season.

Oh, and a BIG happy early Thanksgiving to you!

Enjoying life,

John Aaron Villarreal
johnaaron-massage.com
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And by the way... if you're serious about taking your overall health and fitness to the next level before the New Year, why not take advantage of your FREE Fitness Consultation from my guys over at Muscle Mechanics Training Studio? An $87 value, this consult will give you detailed information on how to get fit and trim in a way that's tailored to YOUR body. There's no obligation and it's totally and completely free. To contact them, click this link.

References:
[1] Crum, Alia J.; Corbin, William R.; Brownell, Kelly D.; Salovey, Peter, “Mind over milkshakes: Mindsets, not just nutrients, determine ghrelin response.” Health Psychology, May 16, 2011

Eat Well: Grilled Chicken Breast with Cucumber and Pepper Relish

2011-11-15T08:14:00.001-08:00

This recipe is simple, great tasting and makes enough to serve four. You can even save leftovers for a deliciously healthy lunch the next day Give it a try tonight!

Supplies Needed:
1 cucumber - peeled, seeded and chopped
1 tablespoon chopped fresh parsley
1/8 cup chopped red onion
1/2 cup chopped yellow bell pepper
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon ground cumin
1/8 teaspoon chili powder
2 tablespoons olive oil
4 skinless, boneless chicken breasts

1. In a medium bowl, prepare the relish by mixing together the cucumber, parsley, chopped onion, bell pepper, and red pepper flakes. Set aside.

2. In a small bowl, mix the cumin and chili powder with the olive oil. Rub the mixture onto the chicken, and place in a shallow dish. Marinate in the refrigerator at least 1 hour.

3. Prepare the grill for medium heat.

4. Lightly oil the grill grate. Grill chicken 8 minutes per side, or until juices run clear. Serve with cucumber relish.

Prep: 15 mins / Cook: 15 mins / Ready: 1 hr 30 mins
Amount Per Serving - Calories: 205 / Total Fat: 9.8g / Cholesterol: 67mg / Sodium: 62mg / Total Carbs: 3.2g / Dietary Fiber: 0.7g / Protein: 25.2g

Recipe from: allrecipes.com

Protecting Your Heart

2011-10-19T06:55:00.000-07:00

No muscle in your body works harder than you heart. That's why you should always strive to take good care of it!

But - What's the best way to do that?

Well, I'm sure you've already had it pounded into your head that working out and eating right are the first two major steps to protecting your 'ticker,' but here's something you probably haven't heard:

A simple essential mineral can practically "bulletproof" your heart against disaster (and disease).

I'm talking about magnesium. So what exactly can this commonly overlooked mineral do for you?

A study in the American Heart Journal found that magnesium is incredibly effective at slashing the risk of sudden cardiac death.

In fact, the researchers found that folks with high amounts of magnesium circulating in their bloodstream are 41 percent less likely to die of a sudden heart disaster. [1]

But that's not all...

A study published in the Journal of Hypertension links low magnesium levels to the development of heart disease (the formation of plaque on the inner lining of your arterial walls). [2]

On the other hand, if you get plenty of magnesium, you're in luck.

The University of Virginia School of Medicine studied over 7,000 men for 30 years. After the long study, researchers concluded that the intake of dietary magnesium is associated with a significantly reduced risk of coronary heart disease.

In fact, the men in the study that had the lower intake of magnesium had a 50-100 percent GREATER chance of developing heart disease than those with higher intakes.[3]

Bottom line? Get your magnesium!

The USDA reports that 68 percent of Americans don't get enough - and that's just for the basic Recommended Daily Allowance (RDA) for magnesium.

The National Institutes of Health Office of Dietary Supplements (ODS) states that "...many people may not have enough body stores of magnesium because dietary intake may not be high enough. Having enough body stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction."

Magnesium is not only important to protect your heart - it's involved in over 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps bones strong, and even keeps your heart rhythm steady.

No, I’m not here to “Sell” you anything. In fact, magnesium supplements are so common-place, you can probably find it at your local grocery store. But if you need a place to go, try my friend Fred Walters at Expert Nutrition.

Start off with 200mg a day. Taking too much may have a laxative effect. Other than that, there are no reported dangers according to the National Institutes of Health. [4]

You can also get your daily quota of magnesium by eating plenty of legumes (beans) and dark, leafy vegetables like spinach and kale.

And by the way ... if you're serious about taking your overall health and fitness to the next level, why not consider my guys at Muscle Mechanics and take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body.

There's no obligation and it's totally and completely free. To sign up, click here

And always – Live Your Life Well!

John Aaron Villarreal
johnaaron-massage.com

Facebook / Twitter

The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

References:
[1] Peacock JM. Serum magnesium and risk of sudden cardiac death in the Atherosclerosis Risk in Communities (ARIC) Study. American Heart Journal. 2010;160: 464-470.
[2] Adrian M. A long-term moderate magnesium-deficient diet aggravates cardiovascular risks associated with aging and increases mortality in rats. Journal of Hypertension. 2008;26:44-52.
[3] Abbott, RD, et.al. American Journal of Cardiology, Sep 2003; 92 (6):665-9.
[4]http://ods.od.nih.gov/factsheets/magnesium/#en7

Why Choose Low-Fat Foods?

2011-10-05T06:29:00.000-07:00

So most fitness trainers believe that the only way to make certain you were eating the "right amount" of food was to count calories. And, in some respects (like competitive bodybuilding) this is true. However, it is not just the quantity of calories that is important, it's the quality of those calories consumed that really matters for overall health. The old adage "a calorie is a calorie" isn't true.

A gram of fat yields more than twice as many calories as a gram of carbohydrates or protein - that's not new. What is new is that studies now indicate that calorie for calorie, fat is more fattening (duh).

In one study, two groups of people were fed the same number of calories per day but with different amounts of fat. After several months, the group that was fed a larger percent-age of the calories from fat gained more weight than the group on the lower fat diet.

The explanation has to do with metabolic efficiency. Since dietary fat is already fat, it converts to body fat much quicker and more easily than does carbohydrate or protein. If you eat a 100 calorie pat of butter, which is 100% fat, only 3 of those calories are needed to "break down" the fat. The remaining 97 calories head for storage in the fat cells.

Evolution has primed our bodies to store fat as a survival mechanism. In fact, we can store enough fat to provide for two to three months of starvation. On the other hand, our bodies store only enough carbohydrates to last a few days at most.

Most health professionals recommend that you keep your fat intake below 30 percent of your total calories. Learning to read labels helps you determine what the fat content of a food is. Use this knowledge to make informed choices with regard to the quality of calories you consume.

And always – Live Your Life Well!

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

The fat in Your Basket

2011-09-30T08:19:00.000-07:00

So you may alreadyknow that a healthy diet contains 30 percent fat or less, but how can you applythis guideline when grocery shopping?

Well, the choicesyou make at the grocery store are an integral part of your lifestyle. And, like I mentioned previously, readinglabels is the most helpful tool for determining the fat con¬tent of foods yousee on the store shelves. However, food labeling practices have beeninconsistent, leaving many consumers confused and frustrated.

The components offood labels are required to include the following:

Serving sizes thatrealistically reflect the amount an average person actually eats. Previously, amanufacturer could reduce the portion size to make a food qualify aslow-calorie.

The number ofcalories per gram of fat (including a breakdown specifically for saturatedfat), carbohydrate and protein should be listed as well as the number of gramsof fiber.

The "% DailyValue" shows the consumer how this food fits into an overall healthy diet.For instance, one serving of this product provides 20% of the recommended fatintake for a 2,000 calorie diet.

And, at the bottomof the label are guidelines for what constitutes a healthy diet.

Of course, balanceis the key to your decision-making. Sometimes even low-fat recipes may call foringredients which are higher than the recommended 30 percent fat or a completedrecipe may end up higher than 30 percent. Your goal is to shoot for an averageof 30 percent fat over the course of the day or week.

Plan a weekly menuthat is low in fat and build your shopping list around that menu. Once yourmenu is planned, head to the grocery store with a detailed list, namingspecific items and amounts.

With a well-plannedmenu, detailed shopping list, calculator and some nutritional savvy, you cantranslate your new knowledge into a cart full of healthy food choices that willsatisfy all the members of your family.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content andinformation on this site is not intended to diagnose,

cure, treat orprevent disease. Please consult your physician

prior to startingany exercise or diet program.

Leaning Out with Labels

2011-09-28T08:14:00.000-07:00

Last time I wroteabout the importance of using a grocery list to help you avoid the temptationfor less than nutritious foods while grocery shopping. Today, I want to mentionthe importance of using a simple tool like foods labels to help you makeinformed decisions on what your product actually contains.

Free:

Generally means thatthe food contains no (or negligible amounts of) fat, saturated fat,cholesterol, sodium, sugar or calories

Lean and extra lean:

This is a term usedto describe an item that has limits on the fat content of certain meats,poultry, seafood and game meats

Light:

Marketing that usesthe term "light" or "lite" mean that the products' calorieshave been reduced by at least a third or the fat by at least half from originalproduct

Percent fat free:

This is easily themost confusing term of the lot. Describes the percentage of a food's weightthat is fat free; now this term may ONLY be used on foods that are lowfat orfat free to begin with

Regardless of whatyou choose to put into your grocery cart, take some time to familiarizeyourself with these terms and perhaps you will be able to improve your successrate for weight loss and healthy nutrition.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content andinformation on this site is not intended to diagnose,

cure, treat orprevent disease. Please consult your physician

prior to startingany exercise or diet program.

Fight Fat at Your Grocery Store

2011-09-26T08:06:00.000-07:00

My daughter likes togrocery shop with me. Actually, I think she just like the opportunity to bewheeled around a store that has an unbelievable amount of food all within arms-reachof her. In fact, if I am not careful, she has been known to toss a few “extras”into the cart without my noticing it.

So, it’s a goodthing I always compare what’s in my cart with what’s on my list. Not only can Ibe certain that I will have the supplies I need for my week, but I generallysave money by not purchasing items I haven’t specifically planned for. Itwasn’t until I noticed what was in the shopping carts of other fellow shoppersthat made me feel good about this decision.

The next time you gogrocery shopping find someone shopping with a list and compare carts withsomeone who doesn’t have a list. You may be surprised to see foods that arehigher in fats, salts, sugars and processed preservatives in the one without alist. Why? Well, it’s because the store knows these products are appealing,easily sold and provides them with a pretty profit because of their low wholesalecost.

Instead of fallingprey to less-than-worthy foods, consider the following tips to arm yourselfwith a strategy that will do your family and your waistline some good.

Walk pastend-of-the-aisle displays or food samples - they're usually higher in fat.
Beware of productsat eye level. High-fat, high-profit items are often placed here to encourageimpulse buying.
Stick to the perimeterof the store. The outside aisles contain the healthiest items, such as breads,meats, dairy products, and fresh fruits and vegetables.
Don't buy high-fattreats "for the kids." If youwant to wander, do so without guilt.
Check yoursupermarket for free nutrition pamphlets and services. Some grocery stores nowhave their own in-house nutrition expert.

Oh, there is one last thing. Don’t forget totake your grocery list! You’ll be glad you did. : )

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content andinformation on this site is not intended to diagnose,

cure, treat orprevent disease. Please consult your physician

prior to startingany exercise or diet program.

Converting Sabotage into Support

2011-09-23T08:00:00.000-07:00

Sabotage: doesn’t italways seem to happen when you are trying to “be good” with your nutrition?“Just have one more bite,” they say. Well, when friends or family members aretrying to tempt, tease or taunt you into doing things that you know are not inyour best interest, awareness and assertiveness are your best coping tools.

Suppose whenever youvisit your mother, she continually urges you to have seconds...

First, take a momentto evaluate what is going on between the two of you and how you feel aboutthat. Next, decide for yourself whether you're actually still hungry enough tocontinue eating. If you're still hungry, then by all means, have more.

However, if you'renot hungry, you can still hold your ground in a polite and respectful way. Insteadof saying “yes” just to please your mother, let her know that you thought themeal tasted great, and you're too full to eat any more – “Perhaps I can takesome home, instead?”

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content andinformation on this site is not intended to diagnose,

cure, treat orprevent disease. Please consult your physician

prior to startingany exercise or diet program.

Enlisting Family Support

2011-09-21T08:00:00.000-07:00

Let’s make one thingclear: family is first. Your family plays an important role in your lifestylechange process. Unfortunately, they may not want you to disrupt their statusquo; they may prefer that their responsibilities, routines and "you"all remain the same. Or they may want to support you, but may be unsure exactlyhow to help.

By anticipatingspecific comments and reactions before they happen, you can prepare your familyfor the changes you're making that may also affect them. Tell them whatspecific things they can do to show their support and use the followingguidelines to create an environment that is conducive to change:

Introducing low-fatfoods:

The internet isfilled with menus and recipes that are so similar to the “regular” foods mostfamilies eat. As such, you can introduce low-fat foods that your family maynever even suspect as “good for you.” However, if they insist on eating"the old way," you still have two choices: keep experimenting untilyou have a new collection of low-fat family favorites or continue cooking the"old" recipes using low-fat cooking techniques.

Introducingexercise:

If your spouse complainsthat exercise keeps you away from the family, explain that exercise gives youmore energy and improves the quality of your time with the family. Invite yourfamily to join you next time or plan an active family outing together.

Above all, take anyprotest you receive in stride. If you and your family members have beensedentary for years, it would stand to reason that they might not suddenlydecide to become active simply because you have.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content andinformation on this site is not intended to diagnose,

cure, treat orprevent disease. Please consult your physician

prior to startingany exercise or diet program.

Building a System of Support

2011-09-19T08:00:00.000-07:00

So many of myclients who make successful lifestyle changes have a strong network of friends,family members or colleagues they can rely on. While it is not necessary tohave lots of people to support your fitness endeavors, it is essential thatyour supporters accept the actions you're taking unconditionally.

This kind ofconnectedness with others can help you live healthier in two ways. Scientistshave discovered that most risk factors decrease and longevity increases with individualswho have stable and supportive spouses, friends and co-workers.

A while back, in thesmall town of Roseto, Pennsylvania, researchers were astounded to learn thatthere was a very low incidence of heart disease among the residents even in thepresence of a moderately high fat diet. After all other causes were finallyruled out, the "health serum" turned out to be the close family tiesof this traditional Italian community. And as the families have drifted apartover time, the incidence of heart disease has gone up.

The second way asupport system is helpful is that it consistently reinforces the fact that youdon't have to go through this transition alone. Knowing there are people inyour life with whom you can share frustrations, discoveries and triumphs may helpto relieve you of the enormous burden of figuring everything out by yourself.

The obvious place tostart is with your family, although this may sometimes be the hardest group tocommunicate your needs to. Spouses, children, parents, even close friends, canalso be affected by the changes you're making. After all, these changes willimpact them too.

When I first councilclients that are considering lifestyle changes, I suggest they discuss theirreasons and goals with family. Some clients can be surprised at how even smallchanges in the way they eat and exercise can increase energy and make them feelmore powerful. As a result, family members can feel threatened if they don’t understandthe motivation for such changes. I encourage you to reassure them that you'restill the same person — and you're working toward a healthier and more activeyou.

Finding a partner toshare in your process of change can help a great deal. Whether you work out andeat together regularly or just meet once a week to discuss your triumphs andtribulations, the moral support will buoy your spirit. Why not organize aneighborhood walking group, or a babysitting co-op where parents swap childcaretime for workout time?

Depending on yourpersonal situation, creating a support network may be relatively easy or fairlychallenging. It may require moving outside of your immediate circle of familyand friends, but don't let that stop you. You'll appreciate the strength yougather from others along the way.

And, finally, peoplewho make successful change also have one other trait in common: They work onbuilding their self-esteem as part of their process of change. Without a strongsense of self, help from others has little impact.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content andinformation on this site is not intended to diagnose,

cure, treat orprevent disease. Please consult your physician

prior to startingany exercise or diet program.

Exercising Your Options

2011-09-17T07:03:00.000-07:00

I’ve been in the health and fitness industry for over 20 years and if there is one thing I’ve learned it’s that change really is good! In fact, it is a necessity! The need for change is the reason we continue to have a rotation of different exercise trends and fads. Humans are constantly trying to improve, grow and learn new things. Without progress, everything becomes mundane. The same holds true for exercise, health and fitness.

Performing a variety of activities can improve your physical health and help avoid doldrums and burnout. So while “trying something new” may seem a bit intimidating at first, it can be the best thing for moving you forward toward a healthier you.

Consider cross-training for example. A plus for injury prevention, cross-training utilizes a variety of muscles and helps you avoid overstressing just a few. The secret to cross-training is to include as many activities as have personal appeal: stepping, walking, bicycling, strength training, tennis, rock climbing, martial arts, swimming, etc. The list is virtually endless.

So, if you're getting bored with the same old routine, try incorporating a new activity. This challenge may be just the nudge your motivation needs and it will certainly add some spice to your exercise program. And if you can’t think of ways to change on your own, consider hiring a fitness professional like me to determine the best route to maintaining your health for years and years to come!

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

The Moderate Exercise Defense

2011-09-14T08:40:00.000-07:00

Alright, so maybe you aren’t a “Go for the Gold” type of person, but that doesn’t mean you need to “sit it out” when it comes to your physical health. Recent research shows that even moderate intensity activity such as walking a mile in 30 minutes can provide substantial health benefits for sedentary individuals.

These benefits include: weight loss, reduced risk of heart disease, improved cardiovascular fitness, and reduced risk of diabetes, hypertension, osteoporosis and depression.

The exercise recommendation guidelines issued by the American College of Sports Medicine, the Centers for Disease Control and the President's Council on Physical Fitness and Sports suggests that when exercising for health, "Every adult American should accumulate and average of 30 minutes or more of moderate intensity physical activity daily.”

Under these particular guidelines, you can improve your health by:

•    Mowing the lawn for 20 minutes and raking the grass for 10.
•    Walking at lunch for 15 minutes and vacuuming that night for 15.
•    Walking to the bus or subway for 15 minutes before and after work.
•    Going out for a night of dancing - and being on the dance floor for at least 30 minutes.
•    Walking through a street fair for 30 minutes.

If you are exercising for a higher fitness level or if obtaining a sleek and toned body is the goal; I suggest adding 20-60 minutes of weight bearing exercise, three to five days a week to the above recommendation. To step it up further, include an additional variety of activities for stretching, strengthening and cardiovascular fitness on alternate days.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Exercise & Fat Metabolism

2011-09-12T11:27:00.000-07:00

What type of exercise is best for burning fat?

There are two kinds of activities which help your body burn its fat stores. The first is called "aerobic" exercise. During exercise, muscles require fuels, such as carbohydrates and fats, to produce energy and the fuel burning process is most efficient when enough oxygen is available to the working muscles to metabolize both fats and carbohydrates simultaneously.

Aerobic activities use the large muscles of the body, are rhythmic and continuous and can be performed for relatively long periods of time without fatigue. Some examples of aerobic exercises include walking, bicycling, swimming, and “boot camp” styled group classes.

An added benefit to aerobic activity is that it can continue to raise your metabolic rate — the number of calories you burn at rest — for a considerable amount of time after each workout.

Plus, aerobic exercise strengthens the entire cardiovascular system by improving oxygen uptake (respiratory system) and oxygen transport (circulatory system) while conditioning the heart.

The second type of activity to improve your ability to burn fat is weight-lifting or resistance training. These exercises help build muscle which, in turn, helps raise your resting metabolic rate. Basically, the more muscle you have the more calories your body will burn both at rest and during exercise.

Just remember that, contrary to popular belief, we cannot burn fat in specific places. I always tell my clients that if your hips are the first place that fat is stored, it is the last place to lose it. Typically, fat is lost first from the face and last from the hips and thighs and while spot toning will strengthen specific muscles, it cannot burn fat exclusively from the hips, thighs or abdomen. What works best is to follow a low-fat eating plan combined with aerobic and muscle strengthening exercises.

Finally, there are three elements that will have a profound effect on reaching your physical goals - frequency, intensity and duration. For intensity; exercise to the point of perspiration. Add to that; frequency (exercising three to five times per week) and duration (exercising 30-60 minutes at a time) and you're on your way to a trim, healthier body and happier life!

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Re-Setting Weight Loss

2011-09-09T03:59:00.000-07:00

There was a time when short term weight loss was an acceptable consolation prize for a month or two of starvation. You may have eaten everything in sight at your high school reunion, but you looked fabulous. However, with strong links being established between weight cycling (weight going up and down), slowed metabolism and heart disease, consumers are now finding the physical, personal and economic costs of temporary weight loss too high a price to pay.

The reasons for this weight-loss-and-gain phenomenon are not completely clear. However, a landmark study of Danish adoptees showed that when both parents were obese, the likelihood of their offspring also being obese shot up to 80%.

The Set Point Theory
The set point theory is also being looked at as a possible explanation for weight fluctuations. The set point theory suggests that, just as bodies regulate such things as fluid levels, blood pressure and temperature, they also have a desired weight they prefer to maintain. If you've ever tried to get below a certain weight, only to have it creep back up, or, if your weight seems to stay the same no matter what you do, you may be experiencing the metabolic controls that seem to support set point.

More recently, researchers have been delving into the impact that dieting history can have not only on body size, but also on metabolic rate, ease of weight loss and regain and taste preference for fat.

Here's what has been learned so far:

Frequent dieting makes it more difficult to lose weight.
Frequent dieting makes it easier to gain weight.
Metabolic rate slows with frequent dieting.
Frequent dieting may be a setup for post-diet high fat eating.
Frequent dieting may lead to greater levels of upper body fat (an apple-shaped body) which is associated with higher blood pressure and increased cardiac risk.

Working on the assumption that, for some people, a larger body may be the natural, "more preferred" size, it may actually be detrimental to intercede with weight loss regimens that will only encourage the body to work harder to defend this higher weight.

Giving Up Dieting
So, armed with this information about the complexity of the weight loss picture, should you just give up on dieting and exercise? Give up on dieting - definitely yes! Give up on healthy eating and exercise - definitely no.

To whatever extent genetics determines how you store and lose fat, the body you've been given wants to be appreciated and treated well, even if being thin is not in its future. Exercise and low-fat eating are two of the most important ways that you can help to make your body healthier.

Focusing on pleasurable activity and nutritious foods helps you feel good for who you are; not what size you wear.

While there is no way to predict exactly how your body will respond when you adopt healthy lifestyle behaviors, it is safe to predict that some changes will occur: Only time will reveal what those changes will be for you.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

The Fat Cell Explained

2011-09-07T18:46:00.000-07:00

Have you everwondered what exactly is happening inside your body when you gain and lose fat?Obviously, the fat cell is the central player in the body image game. So whatgives?

To explain; Body fatis made up of millions of tiny fat cells, each one a spherical sac filled witha droplet of oil.

When a person gainsbody fat, individual fat cells fill up with more fat and increase in size. Likewise,when a person loses body fat, the fat cells release fat and decrease in size.Ultimately, the size of your fat cells is relative to the balance of calorieintake (what you eat) and output (your activity level).

A diet high in fatsupplies your fat cells with the means they need to grow bigger. Once digested,fat is carried through the bloodstream where it is gobbled up by fat cells. Fatmolecules are absorbed from the blood and stored in these fat cells.

Although fat canenter fat cells more easily than carbohydrates, it is important to note thatsimple carbohydrates, such as refined flour, processed cereals, sugars, sweetsand fruit juices elevate blood glucose and insulin levels. This also stimulatesfat storage.

To get fat out ofthe cell, fat molecules must be released back into the bloodstream and used asfuel. Regular aerobic exercise and a low-fat diet are the best ways to triggerthe release of stored fat.

The importance ofphysical activity cannot be stressed enough if you want to lose body fat andbecome lean. Aerobic exercise performed daily for 30 minutes or more stimulatesfat metabolism. It is consistent exercise that teaches your body how to be anefficient fat burner rather than fat storer.

Additionally, a low-fatdiet will also help by inhibiting your body’s fat storage by giving its fatcells less opportunity to grab fat from the bloodstream.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content andinformation on this site is not intended to diagnose,

cure, treat orprevent disease. Please consult your physician

prior to startingany exercise or diet program.

FACTS ABOUT FIBER...

2011-09-02T04:38:00.000-07:00

With all the research, articles and information regarding the health benefits of dietary fiber, it surprises me when I come across someone who hasn’t taken advantage of this nutrient. It’s not very complicated to understand. So, let’s cut to the chase and review the facts. Shall we?

Fiber has two forms — soluble and insoluble.

Soluble fiber is absorbed in the large intestine where it slows the movement of food and delays the absorption of nutrients, thus avoiding drastic swings in blood sugar. Its primary sources are fruits, vegetables, legumes and oat bran.

Insoluble fiber absorbs water during digestion, thereby increasing fecal bulk and speeding its movement through the digestive tract. This helps prevent constipation and may prevent colon cancer.

Fiber promotes satiety or a feeling of fullness.

The average American eats less than 10 to 20 grams of fiber a day. Unfortunately, the recommended level is 25 to 35 grams a day. But take heed! If you’re on a mission to increase your intake of fiber, be sure to do it gradually to avoid intestinal discomfort.

Basically, a healthy intake of dietary fiber daily can not only improve your digestive and voiding processes, it can allow your digestive system to work at its optimum level. Thereby allowing your body to make the most out of all the healthy foods you put into it.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

When Diets Don’t Work.

2011-08-31T03:49:00.000-07:00

When promises of fast weight-loss results fail to become reality, many body conscious men and women leave themselves open prey to diet and weight loss gimmicks. But, do they really work? Let's take a look:

Liposuction.
The process of liposuction literally sucks the fat out of specific areas of the body. Tubes are inserted in half-inch long incisions in the thighs, buttocks, upper arms, abdomen or hips, and the fat cells are vacuumed out.

Support bandages must be worn for two to six weeks after surgery, and the entire procedure, although available on an outpatient basis, is costly.

Contrary to popular belief, liposuction is not recommended for obese individuals. Many doctors require that their patients be regular exercisers and usually not over the age of 35 (skin must be resilient) before undergoing liposuction.

The procedure has proven most useful for individuals who follow healthy exercise and diet guidelines, but are unable to reduce fatty deposits in one particular part of their bodies.

However, if proper eating and exercise habits are not used in conjunction with liposuction, the remaining fat cells will enlarge to replace those suctioned out.

Liquid Meal Replacements.
Do you remember Oprah Winfrey's well-publicized weight loss episode? It brought national attention to liquid meal replacement programs. She was thrilled with her “new body.” Her subsequent weight regain, however, dramatized the high failure rate that most people experience with these liquid fasts.

In theory, an individual drinking two or three shakes (at about 600 calories per drink) and eating one balanced meal a day would lose weight. Available as both physician-supervised (Optifast, Medifast, etc.) and over-the-counter (Slimfast, etc.) programs, these high protein drinks do bring about rapid weight loss, but statistics suggest that weight gain is inevitable, often in amounts greater than what was lost.

Though research is ongoing, liquid diets are also associated with certain health risks including possible loss of lean body muscle and potassium, gastrointestinal discomfort and possible heart damage.

Packaged Foods.
Many commercial weight loss centers sell their own packaged foods. Recently, we’ve seen a rush of pre-packaged meals like Real Meals 360 and My Fit Foods. While the meals are usually nutritionally balanced, and great for convenience the biggest problem with this methodology is that it focuses on caloric restriction and weight loss rather than skill-building.

By fostering dependence rather than independence around making healthy food choices, graduates often find themselves at a loss when they try to live in the real world of multiple food choices. My recommendation: Use these meals for their “convenience” only and not as a way of life.

Our culture's focus on weight has brought about a number of fat-fighting strategies, but the best one involves self awareness. Love who you are and always seek ways to improve your health (physically, emotionally, spiritually). When you do this, a beautiful & healthy body can’t help but become the end result of your actions.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Should I be taking a Supplement?

2011-08-29T06:00:00.000-07:00

Essential to life, vitamins and minerals cannot be made by the body so we must get them from the foods we eat. However, a well-rounded, low-fat diet will provide the average adult with an adequate supply.

As a wellness coach, I’ve unfortunately come across too many Americans that are infatuated with supplementation. Mega dosing has become a common practice for athletes trying to improve their performances and for fad dieters hoping to compensate for inadequate nutrition.

It has been noted that, in a well-nourished adult, excessive supplementation is ineffective in actually improving athletic performance.

Excess amounts of fat soluble vitamins (vitamins A, D, E and K) may result in vitamin toxicity as they are stored in the body and not easily excreted. Most recently, vitamin B-12 has also been shown to cause toxicity in mega doses.

While most individuals do not need to supple¬ment their diets, women are an exception when it comes to iron and calcium. To counter the loss of bone density associated with osteoporosis, women are encouraged to meet the RDA of 1,000 mgs. However, recent research suggests that youths and pregnant, lactating and postmenopausal women need 1,500 milligrams a day.

Because many women reduce their consumption of dairy products to avoid fat, they unfortunately deny themselves the calcium their bodies need. In these cases, supplementation may be helpful.

Active women lose iron through sweating and the menstrual cycle, making them more susceptible to iron deficiency anemia which causes fatigue, irritability and high resting heart rates.

Experts agree that the best approach is to eat a healthy diet, and, if desired, take an inexpensive time-released multiple vitamin and mineral supplement that offers no more than 100 percent of the recommended daily allowances.

If you're unsure of your nutrition needs, seek the advice of your doctor, registered dietitian or pharmacist.

As always – Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Fish Oil Prevents Disease?

2011-08-26T04:11:00.000-07:00

“There have been reports that the Omega-3 fats in fish oil/krill oil are beneficial by having anti-inflammatory, anti-thrombogenic and anti-arrhythmic properties in humans. What we haven’t really been able to learn, though, is just how this happens in our body. Well, we may now have our answer as to how.

University of Michigan Biochemists report that fish oil/krill oil significantly lowers the production of various prostaglandins as well as its effectiveness. Prostaglandins are a naturally occurring hormone-like substance that can increase internal body inflammation and thrombosis. Thrombosis is the formation of a blood clot inside a blood vessel, obstructing the flow of blood through the circulatory system. Yes, that is a bad thing.

There are three different mechanisms in which fish oil/krill oil causes the lowering of prostaglandins.

The first one is that there are far fewer prostaglandins produced from Omega-3 fatty acids compared to Omega-6 fatty acids. This makes sense because there is plenty of evidence showing that our current intake of Omega-6 fatty acids is producing increased inflammation in the body. Scientists are also seeing that this increased inflammation is potentially leading to many of the diseases we are seeing today.

Omega-6 fatty acids (Linoleic acid: LA) [found in corn and corn based products] after converted to pro-inflammatory products, such as prostaglandins, thromboxanes and leukotrienes, contribute to plaque formation on arteries, allergic responses, increased blood pressure, and tumor growth.

The second mechanism is that Omega-3 fatty acids compete with Omega-6 fatty acids for the same binding site which is the COX1 enzyme. This COX1 enzyme is what converts Omega-6 fatty acids to prostaglandins, which then increases inflammation. You may have seen the names COX1 and COX2 before, and this is because anti-inflammatory drugs like ibuprofen and celebrex target these enzymes to reduce inflammation in your body.

The more Omega-3 fatty acids present to block these binding sites, means that there are less Omega-6 fatty acids that are able to be converted to prostaglandins. Since our current ratio of Omega-6:Omega-3 fats is around 20:1, we could afford to consume plenty more Omega-3 fatty acids such as EFA Icon to lower that ratio and get it to a suggested 3:1 ratio.

The third mechanism in why Omega-3 fatty acids have anti-inflammatory benefits is because even though they are converted to prostaglandins, they are generally 2-50 times less active than those that are formed from Omega-6 fatty acids.

Understanding the different pathways in which Omega-3 fatty acids convert to prostaglandins helps explain to us why Omega-6 fatty acids do not provide the same benefits as Omega-3s, and why we should really work on lowering our ratio to a more acceptable 3:1 ratio of Omega-6 to Omega-3 fats for our own health benefit and prevention of not just inflammation, but also disease.

For example, researchers have discovered that DHA, which is an Omega-3 fatty acid, converts to a chemical called Resolvin D2, and this chemical reduces the inflammation that leads to a variety of diseases. Unlike other anti-inflammatory drugs, this chemical does not seem to suppress the immune system.

Mauro Perretti, Professor of Immunopharmacology at Queen Mary, University of London, led the UK team and states that researchers have known for some time that the nutrients from fish oil/krill oil can help with conditions like arthritis, which is linked to inflammation. What they have found, though, is how the body processes DHA in fish and krill oil and how it can help relieve inflammation. He states that it seems to be a very powerful chemical and a small amount can have a large effect.

Summary: Scientists have proven internal body inflammation can lead to many different diseases such as arthritis, autoimmune diseases, and various heart diseases. They have also proven that Omega-6 fatty acids actually increase internal body inflammation, while Omega-3 fatty acids can lower this internal inflammation while preventing the risk of disease.

We also know that our current ratio of Omega-6 fatty acids to Omega-3 fatty acids is around 20:1. That means we eat 20 times more inflammation-causing Omega-6 fats than we do Omega-3 fats. We need to increase our Omega-3 intake [and limit our Omega-6 consumption] immediately if we want our body to be disease-free in the years to come.

Live Your Life Well,

John Aaron Villarreal
johnaaron-massage.com

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** Notice: WARNING: If you are allergic to shellfish, have a blood coagulation disorder, or are taking anticoagulants such as Warfarin (Coumadin), do not use Krill Oil.

The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Resources:
Federation of American Societies for Experimental Biology (2006, April 4). Anti-inflammatory Effects Of Omega 3 Fatty Acid In Fish Oil Linked To Lowering Of Prostaglandin.
Queen Mary, University of London (2009, October 28). Why Fish Oils Help With Conditions Like Rheumatoid Arthritis How They Could Help Even More. ScienceDaily. Retrieved August 26, 2010, from http://www.sciencedaily.com /releases/2009/10/091028142227.htm”

Meatless Monday: Tofu & Gingered Soba Noodles

2011-08-01T15:05:00.000-07:00

I love soba noodles. The traditional Tokyo-style soba noodles have a ratio of 8 parts buckwheat to 2 parts whole wheat flour thus making them an excellent pasta choice for the health conscious.

Filled with flavor and super charged with antioxidants, I think this recipe is a keeper! If you don’t like tofu, I suppose you can stray from the “Meatless Monday” theme and substitute a grilled & cubed chicken breast instead.

Prep: 35 minutes, Total: 35 minutes, Serves 4

Ingredients
Scallions (1 bunch), separate greens & cut them into 2-inch lengths, thinly sliced lengthwise
1 inch ginger (about a square inch), peeled and sliced
2 garlic cloves, smashed
Canola oil, for grill pan
1 package (14 ounces) extra-firm tofu, drained and pressed with a couple of paper towels
Coarse salt and freshly ground pepper for seasoning
2 tablespoons reduced-sodium soy sauce, plus more for seasoning
6 ounces soba noodles
1 to 2 heads baby bok choy ( about 4 ounces), trimmed, thinly sliced on bias
6 ounces snow peas, trimmed, halved on the bias
1 red serrano chile, thinly sliced (optional)
1 teaspoon black sesame seeds

Directions
In a medium saucepan, combine scallion whites, ginger, garlic, and 8 cups water; bring to a boil.
Cover and reduce to a simmer. Cook until aromatic and flavorful, about 25 minutes.

Meanwhile, heat a grill pan over medium-high; lightly oil. Slice tofu in half and season with salt and pepper. Cook tofu in hot pan, turning to grill all sides, about 12 to 15 minutes total. Once grilled, remove from pan and let cool. Then, using a sharp knife, cut into small cubes and reserve.

Strain the scallion whites, ginger and garlic from broth with a slotted spoon and bring broth to a boil. Add soy sauce and soba noodles and cook according to package instructions.

About 2 to 3 minutes before the pasta is done, add bok choy, snow peas, and chile (if using). Cook until veggies are tender-crisp. Add more soy sauce, if desired.

Serve in shallow bowl with broth and top with tofu, scallion greens, and sesame seeds.

Total Calories: 298 Carb=36g Prot=16g Fat=12g

Until next time, keep Living Life Well!

John Aaron Villarreal
johnaaron-massage.com

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Exercise Makes the Difference

2011-07-20T15:28:00.000-07:00

We all know it.

Even if study after study hadn’t showed that exercise makes the difference in being fit, fat, or naturally thin; we know it intrinsically. Our bodies were made to move.

So what does this mean for you? It means that sticking with your regular exercise routine - no matter how difficult it may be at times - isn't just a good idea for your good looks. It makes all the difference in your good health and well-being, too.

“But how hard do I have to work out?” is a question my clients often ask. Well, the answer is that it depends on your goal. I know is sounds like a cop-out, but it’s true. Previously, I wrote about studies of individuals that were put on exercise routines that burned off 500 calories for men and 400 for women each day.

However, these were overweight individuals who could safely lose a substantial amount of weight. If you're already at a healthy weight and want to take your overall fitness to the next level, you may need to step things up a bit to burn even more calories. Just remember to do it safely, eat plenty of healthy foods every day, and be sure to get adequate rest to rejuvenate yourself each day. Only then can you get the fullest rewards of putting exercise to work for you

Oh, and one last thing. If you want to get a handle on how fat or fit you are? You'll need to work with a health or exercise professional. Because while knowing your body mass index is helpful, it does not give a full picture of your overall health. Hint; I’m always available for you. ; )

Now go; Live Your Life Well!

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Understanding Overweight and Obesity

2011-07-18T07:53:00.000-07:00

What should you set your eyes on?

It seems that television and fitness magazines would have you thinking that becoming as lean as a fitness model is the only goal of anyone who works out. But obviously that isn’t true. What should YOU set your eyes on? Well, I have always believed that if you focus on fitness, the rest will follow. The “rest” being; a lean body, strength, energy etc.
If you have ever wondered how to view the division between fit and fat, you are certainly not alone.

Ideally, every person will weigh the proper weight that allows him or her to function well throughout their normal day. Since being underweight or overweight can do significant damage to the body's organs, bones, and joints, obtaining and maintaining a healthy weight is paramount to overall good health.

Unfortunately, very few people in the developed world are underweight…. In fact, the issue most people face with regard to their weight is being overweight or even obese. In some parts of the world - the United States of America primarily - the number of people who weigh more than they should has grown to such numbers that a national epidemic has been declared.

In case you aren’t familiar with the way the Body Mass Index works, here is a quick synopsis: When an individual's body mass index (BMI is a measure of body fat based on a comparison of your height and weight) is 25 or higher, the individual is deemed overweight. A BMI of 30 or higher indicates obesity. Falling into either category greatly increases an individual's risk for diabetes, heart disease, cancers, and countless other diseases.

Bear in mind that this is only a “rule of thumb” type of measurement and is intended to evaluate a generalization of the population. Extremely fit people may be quite lean, but because of their muscle weight, they will incorrectly be categorized as obese. Likewise, some underweight individuals may be considered “normal,” but their lack of muscle in proportion to their fat weight would actually indicate obesity. Yes – you CAN be normal weight and “fat!”

It’s best to hire the help of a professional to best determine you standing: fit or fat.

Until next time; Choose to Live Your Life – Well!

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

What Makes You Fit?

2011-07-13T18:13:00.000-07:00

Thanks to a recent study published by the American College of Sports Medicine, the view of what it means to be fit may be changing. That's because the study found that while being thin is nice, it does not mean you're fit. Rather, being fit requires some effort.

During the study, three groups of overweight individuals were told to do three different things. Group one was told to keep doing what they were doing, group two was put on a diet, and the third group was put on a diet and given an exercise regimen to stick with throughout the duration of the six-month trial.

When the study was complete, the two groups of people that changed their habits lost weight. Researchers expected this, as did the general public. What is surprising many people, though, is that losing weight was found to not be enough to improve a person's overall fitness.

Only the group that dieted and exercised regularly improved the function of their internal organs and thereby enjoyed increased overall fitness. In other words, both groups who dieted dropped weight (approximately 10 percent of their overall body weight), but exercise was the deciding factor in whether an individual improved his or her blood pressure and cholesterol levels, and cardiovascular fitness.

Go Live Your Life Well!

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Death Costs...

2011-07-07T10:25:00.000-07:00

Today I would like to take a side step from writing tips on living life well and discuss the inevitable topic of death. The business of dying is a painful and difficult one that will be experienced by each of us.

After losing several friends and family this year, I’ve more closely examined my own mortality and the funeral process. If you thought living was tough, have you considered the high cost of finding your final resting place?

For example; while publishing an obituary in your local paper is a good way to remember a loved one and to alert family and friends of the death, some newspapers may run an obituary for an average of $50. Other cities may charge hundreds of dollars depending on the length of the obituary.

Then, there are the costs of the funeral home and services; but not all funerals and funeral services are created equal. What’s the difference? Well, most funeral homes gain a loyal clientele based on family tradition. But you shouldn’t be married to any particular facility, especially if you are limited on finances. Instead, remember that different funeral homes can come with different price tags.

Believe it or not, while they may provide the exact same services and the same quality, two funeral homes located just minutes apart can be separated by thousands of dollars in fees.

On top of embalming and using the funeral home for the service, you'll be charged for limousine rental and other fees. To cut total costs as much as possible, I have personally opted for direct cremation which eliminates many costs and allows a dignified “memorial service” to be held anywhere.

I can imagine that it is often difficult to think straight about funeral plans immediately after a loved one's death. However, take a moment to pause and consider the options at your disposal, and ask for help when you need it.

In the event your loved one was employed at the time of death, his or her employer may owe the deceased loved one a paycheck. Social security and life insurance may also be due at the time of death. Having financial resources like these available will ease some stress and allow you to focus on your grief and not whether you can afford the funeral.

Death is probably the last thing on your mind right now, and that’s fine. Living life to its fullest should always be your first priority. So, until next time; go live your life – well,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Wilted and Waning… and Deadly

2011-07-04T13:39:00.000-07:00

It’s the fourth of July today. The national birthday for the USA and, like most people, I have outdoor plans. However, most people seldom remember that the Houston heat can be a dangerous thing until it’s too late.

Alright, so I don’t plan on jogging or challenging friends to a game of…., well… anything, but I do plan on being outdoors grilling and spending time with friends and family. That alone can put a stress on your body; especially for us “over forty” crowd.

But, that’s not gonna be us because I’m prepared to give you my combat plan to fight the heat and still enjoy the traditional holiday.

First, don't neglect one of your body's most basic needs: water.

Since more than half of your body is made up of water, you should always be drinking enough of it to keep your body well hydrated. And, you should strive to increase your normal intake during the hot weather season

This doesn’t mean you must forgo your favorite summer beverage (alcoholic or not), but you should supplement your intake with water, too. Especially when you consider those drinks often contain extra sugar and calories that can negate your good health.

Another trick I use is to roll some ice in a clean hand towel and drape that around my neck. Since your brain is most susceptible to the heat, this little trick can do wonders for making your outdoor stay more bearable. It doesn’t hurt to stay in the shade, or wear a good brimmed hat either.

Finally, if you are near an air-conditioned space, be sure to take a break! Rotate your outdoor time with indoor time and allow your body to cool down a bit before venturing out again. No one’s gonna call you a “wimp!” In fact, you will probably start a trend for the other guests, and for good reason; heat can kill.

Dizziness, nausea, severe head-aches, body cramps and fainting are just a few of the symptoms of heat stroke and dehydration. So, if you experience any of these, get somewhere cool fast. Ignore these symptoms and you could be ending the holiday with an expensive hospital stay being treated for heat exhaustion.

Instead, use these tips to enjoy the summer and live your life – well.

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Food for Exercise

2011-07-01T11:34:00.000-07:00

Every day, you eat three square meals; breakfast, lunch, and dinner. Or maybe you've discovered the benefits of eating 4 to 6 smaller meals spread throughout the day. No matter if you're stuck on a traditional three-meal-a-day routine or have moved into the five- or six-meal plan, it goes without saying that you need to eat the right stuff.

There is one thing that I would like you to have one your mind while enjoying your next meal and that thing is this: Exercise. Why would ask that of you? Well, there are several reasons. For one thing, I want you to consider how much work you’ve put into you time at the gym and decide if the food choices you have made get you closer or further away from your overall wellness goal.

Consider the Amount

Yes, food gives you energy. The unfortunate reality is that eating lots and lots of food doesn't necessarily give you lots and lots of energy; Quite the opposite. For example, eating too much immediately prior to your workout can cause you to feel heavy, sluggish, or in need of a bathroom break. On the other side of the eating spectrum, not eating enough will cause you to feel weak and unable to complete your exercise routine.

Neither is ideal.

Keeping your body fed evenly throughout the day, avoiding prolonged periods of fasting, or skipping meals is optimal not only for managing your weight, but for maintaining your energy levels.

When clients have asked me about eating before their exercise session, I usually advise they be careful not to eat a meal less than one hour before exercising. So, if a hunger pain should hit you within an hour of your impending workout, take care of it with a healthy snack (a glass of low-fat milk or an apple should suffice).

And if you can’t help but have a large meal, make sure you have it three or four hours before you plan to hit the gym (or within 1 hour after completing your routine).

Until next time – Live Life Well,

John Aaron Villarreal
www.johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

The Color of Health

2011-06-29T13:23:00.000-07:00

So you already know you should be incorporating a variety of fresh fruits and veggies into your menu, but are you having a hard time trying to figure out which ones you should add to your diet? Well, something that I have done personally is to plate my food with color.

Different colored pigments in fruits and vegetables have different and varying phytochemicals. In fact, research has shown that these components can not only help prevent cardiovascular disease and cancer; but, exciting new studies show that they are also extremely important in protecting the delicate cells of the nervous system (something very important as we age).

For a better handle on what you should eat for improved health in specific areas, try the following “color” tips.

Orange foods, as well as yellow foods, are jam-packed with lycopene, vitamin C, flavonoids, beta-carotene, and potassium. These are helpful in countless ways, including lowering your cholesterol levels.

Blue and purple foods contain vitamin C, fiber, and flavonoids, and these foods improve your immunity and retinal health, while helping your body make the most of other vitamins and minerals you consume.

Red foods are filled with lycopene and more nutrients that help keep your blood pressure at healthy levels, prevent prostate cancer, and potentially improve arthritis symptoms.

Green foods have fiber, folate, calcium, and beta-carotene, helping you chop down your bad cholesterol and blood pressure, improve your digestive health, give your immune system a boost, and fend off various cancers.

White foods, though often considered the bottom of the food chain, can have a substantial effect on your good health. With a variety of nutrients, white fruits and vegetables reduce your risk for a variety of cancers and increase your immunity to illnesses and diseases. Just remember: white potatoes should NOT be considered a vegetable. Because of their sugar makeup they should be considered a starchy food like white rice or bread.

Until next time – Live Life Well,

John Aaron Villarreal

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.

Summer Foods Incorporated

2011-06-27T15:29:00.000-07:00

So, this really isn’t rocket science, I know…
Most of you are more than likely already incorporating summer foods into your diet without needing any assistance. But sometimes getting a little reminder on how you can add a few more fresh summer fruits and veggies into your favorite meals really helps.

The key to remember is that a little goes a long way. I used to think that bringing home a container of berries meant that I had to eat the whole carton in one sitting to get the benefits of the fruit. However, if you spread your intake from breakfast to lunch to dinner and beyond, you can add some fresh summer foods easily.

In the morning, grab your favorite fruit and toss it on top of your cereal. Only have half a banana left over from the fruit smoothie you made last night? Great: toss it in! But you don’t have to stop there. Other good choices are blueberries, strawberries, and even raisins or dried cranberries.

For lunch you can try a fresh tomato and cucumber sandwich served with hummus spread and a slice of cantaloupe on the side. When dinner time rolls around, consider grilling some chicken breasts and toss them in a salad made with fresh lettuce, carrots, tangerine & grapefruit slices, and cubed avocado. Put it on the table next to a fresh glass of homemade lemonade (or favorite white wine) and enjoy!

Until next time – Live Life Well,

John Aaron Villarreal
johnaaron-massage.com

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The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.