John Aaron Wellness

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...

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 /...

Sabotage: doesn’t it always 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 are trying to tempt, tease or taunt you into doing things that you know are not in your best interest, awareness and assertiveness are your best coping tools. Suppose whenever you visit your mother, she continually urges you to have seconds... First, take a moment to evaluate what is going on between the two of you and how you feel about that. Next, decide for yourself whether you're actually still hungry enough to continue eating. If you're still hungry, then by all means, have more. However, if you're not hungry, you can still hold your ground in a polite and respectful way. Instead of saying “yes” just to please your mother, let her know that you thought the meal tasted great, and you're too full to eat any more – “Perhaps I can take some home, instead?” As always – Live Your ...

Let’s make one thing clear: family is first. Your family plays an important role in your lifestyle change process. Unfortunately, they may not want you to disrupt their status quo; they may prefer that their responsibilities, routines and "you" all remain the same. Or they may want to support you, but may be unsure exactly how to help. By anticipating specific comments and reactions before they happen, you can prepare your family for the changes you're making that may also affect them. Tell them what specific things they can do to show their support and use the following guidelines to create an environment that is conducive to change: Introducing low-fat foods: The internet is filled with menus and recipes that are so similar to the “regular” foods most families eat. As such, you can introduce low-fat foods that your family may never even suspect as “good for you.” However, if they insist on eating "the old way," you still have two choices: k...

So many of my clients who make successful lifestyle changes have a strong network of friends, family members or colleagues they can rely on. While it is not necessary to have lots of people to support your fitness endeavors, it is essential that your supporters accept the actions you're taking unconditionally. This kind of connectedness with others can help you live healthier in two ways. Scientists have discovered that most risk factors decrease and longevity increases with individuals who have stable and supportive spouses, friends and co-workers. A while back, in the small town of Roseto, Pennsylvania, researchers were astounded to learn that there was a very low incidence of heart disease among the residents even in the presence of a moderately high fat diet. After all other causes were finally ruled out, the "health serum" turned out to be the close family ties of this traditional Italian community. And as the families have drifted apart over time, th...

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...

So we've reviewed a bit of what metabolism is and the benefits of improving it, but are you really serious about getting the most out of your metabolism? The saying really is true. Breakfast really is the most important meal of the day! If you think you can have a high metabolism by skipping it and fasting until your afternoon meal, you are dead wrong. Not eating break-fast, puts you at a higher risk for slowed metabolism. I know, you say I don't have time, or that you're just not a breakfast kind of person, but without this meal - you are limiting the amount of progress you can make toward a better body and greater health. In fact, here are a few ways skipping breakfast will do the body bad. 1. It makes you hungrier at lunch and other times than you should be. When this happens, you don't make good choices - and you know it! 2. It gives you nothing to start with. When your stomach is empty, your body is doing everything possible to hang onto the calories at i...