John Aaron Wellness

Did you know that cranberries protect brain cells from free-radical damage that impairs cognitive and motor functions? Well, recent studies seem to support the notion that cranberry consumption can actually improve function in age-related declines in working memory, reference memory, balance and coordination. In fact, when it comes to preserving brain function, cranberries are so powerful they can even reduce impairment following a stroke! In a 2003 study, researchers discovered that by exposing neurons to a concentration of cranberry extract, there was a 50 percent reduction in brain cell death. So take the following recipe prescription to heart (and mind)! It makes a great breakfast or mid-day snack and is not only healthy for your brain, but it’s good for your heart and waistline, too! Ingredients • 1 cup flaxseeds 250 mL • 1 cup each all-purpose flour and whole wheat flour 250 mL • 1 cup natural bran 250 mL • 1 tbsp baking powder 15 mL • 1 tsp each baking...

Anyone who knows me knows I love my Joe…. err, “cup of joe” that is. In fact, I’m enjoying a cup as I write this post. However, as a wellness professional that little admission of guilt has gotten me a few sneers and looks of condescension. Caffeine is BAD for you, they say! Well, perhaps abusing caffeine may be “bad” for you, but ‘caffeine’ doesn’t necessarily mean ‘coffee.’ Despite this fact, coffee has gotten a bad rep over the years after a few health experts linked it (or rather, linked caffeine abuse) to several diseases. But is coffee actually that bad? Probably not; new research shows that drinking coffee in moderation provides numerous health benefits. Antidepressant It might seem a little odd to find that coffee could help with depression, but new research has shown that it does just that. Now, don’t go throwing out your prescriptions or quit counseling just yet though, coffee is not a cure for depression. Rather, the caffeine in coffee helps regulate your mood trans...

I count down to the autumnal equinox like a kid waiting for Christmas. Living through the sweltering summer heat in Houston, Texas you might understand why I can get so excited about this time of year. And since we’ve just received our first "taste" of cooler weather, I decided to start my official fall activities a bit early with one of the most ubiquitous symbols of autumn: the pumpkin. Amazingly healthy, the pumpkin is stuffed with antioxidants, and essential nutrients like iron, zinc and fiber. But what fascinated me the most were the numerous references to the health and wellness benefits of pumpkin and its effect on; Prostate Cancer – For example, compounds present within the pumpkin seeds (phytosterols) are believed to lower the risk of prostate cancer. They work by shrinking the prostate and stimulating the secretion of chemicals that protect against the transformation of testosterone into dihydrotestosterone (known to cause enlargement of the prostate gland at...

A study published by scientists at Stanford University has pushed the debate on whether or not organic foods are more nutritious than foods grown conventionally. In short, they say no. There is one exception though: organic milk. A few years ago media focused on a growing concern on childhood puberty. On average, it appeared that girls were reaching puberty at a much earlier age while boys were reaching their stage of puberty at a slower than normal one.  This gave rise to growing concerns over bovine growth hormone. BGH is commonly used to stimulate milk production on conventional dairy farms. Because the hormone occurs naturally in cows, and the Food and Drug Administration has argued that the additional BGH injected into cows does not change the milk. However, this is debatable. To maintain milk’s “organic status,” organic dairy farms are required to allow their cows to spend a certain amount of time grazing on natural grasses. It is believed that this in combination ...

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 /...

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,...

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 hum...

During the summer, you have a lot of things to do. You've got to stay well hydrated, soak up some sun to get all that precious vitamin D, build a few sandcastles, and catch some waves. However, if you don't take advantage of the many great foods that grow in abundance during the warmer months, you're missing out. But, if you are like some of my clients and friends, you may need some convincing in order to go off and buy those summer foods. In that case, try out these reasons to see how they taste. They're Colorful: Nothing says summer like bright, fun colors! With that in mind, remember that color is the part of the vegetable or fruit that holds phyto-nutrients and antioxidants in abundance. In fact, if you want to boost your diet's health rating, you should be looking to ass a wide variety of colors to your meal. Aside from being pretty on the plate, they’re pretty healthy for your body & mind, too! Speaking of Healthy: Because fruits and vegetables grow in s...

This is a quick and delicious wrap that is loaded with healthy monounsaturated fats, vegetables, protein, and quality carbs. You can make this in less than 5 minutes! Ingredients: 1 cooked chicken breast, chopped and seasoned to taste 1 sprouted-grain or whole-grain wrap 1-2 large handfuls baby spinach 1/4 cup chopped cucumbers 2 tbsp basil Olive Oil pesto 2 tbsp guacamole 1 plum or other small piece of fruit Directions: Evenly spread pesto onto wrap. Lay spinach on top in an even layer. Then lay down chicken breast on top of spinach. Spread guacamole on top of chicken breast and toss in diced cucumbers. Enjoy with carrots and hummus or other produce of choice. Makes 1 serving for men, or 2 for women. Eat good – and Live 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 exercis...

The summer season is here and it’s time for cool citrus drinks, but don’t rely on only a summer of lemonade. Instead, step up to the tartness of grapefruit, and gather an array of additional health benefits. In the health world, few words get as much applause and attention as "antioxidants." You’ve read enough of my posts and Recipe Rx’s to know that. Well, what do you think gives a grapefruit its’ pretty pink and red color? It’s the antioxidant lycopene. Grapefruit juice contains some of the highest levels of antioxidants (along with grape, apple, and cranberry juice), and regardless of whether you eat or sip on your antioxidants, getting plenty of grapefruit in your diet gives you an advantage over a number of cancers. Still can’t handle the bitter tart taste? Try a little honey on top. It'll be sweet and sour and loaded with health-boosting perks! Another benefit of grapefruit is a type of fiber found in it; pectin. Pectin's main benefit isn't keeping you r...

Whenever I ask a client about what food group they should avoid eating, most usually answer "fats." Although I tend to agree that consuming large amounts of fat should be avoided, there are some types of fat that we simply can't live without. Among them are the omega-3 fatty acids. Omega-3 fatty acids not only play a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats such as heart disease and stroke. Some research has even shown that omega-3s can help to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. More recently, research indicates that consumption of omega-3 fatty acids can boost the immune system and help protect us from the onset of Alzheimer's disease. Today’s Recipe Prescription is for Wasabi Salmon Burgers. Delicious and easy to make, this recipe brings out t...

Over the past century, life expectancy has grown tremendously to nearly 80 years of age. This increase has led to a surge in interest on the best methods of maintaining our youth, and age as gracefully & healthfully as possible. This is probably due to the fact that we now die less from infectious disease, and more from chronic, degenerative diseases. People don’t want to live longer with a poor quality of life; we want to live longer while maintaining a high level of functional capacity and high quality of life. This is where eating a balanced diet rich in real, whole, minimally processed foods, exercising regularly, minimizing stress and supplementing appropriately comes into play. There is an absolute boatload of information out there on how to maximize your nutrition, exercise to improve your health and steps you can take to minimize stress. But what about proper supplementation? Unfortunately there is also a lot of hyperbole and misinformation on supplementati...