Hello my name is Kevin Angileri, and I have been fighting weight loss for the past 10 years. I started this blog to inspire people to do something about it. Tonight I had some Salmon, and veggies. There where hardly any carbs, thank god. Now I am heading the gym to do legs, and some cardio…. I am really not looking forward to it, but I need to do it. Did you workout today?
Kevin Angileri gets hundres of emails asking so many different questions. One of the more popular questions is what is the best protein shake. I have come to realize you get what you pay for in this category. We have all gotten those bargains for 5 or 10 pounds of protein for some crazy amount of money. Then you go to taste it and its gross, and you can barely choke it down. So Costco has 100% Whey Vanilla Protein powder in a 6 pound bag for around $33.00 which is amazing price, and taste good all by itself. I personally like to mix it up and add different berrys and fruits, so I do not get bored drinking the same flavor each time. This is a delicious meal replacement. Your talking about high protein and a low Carb meal replacement that is healthy and has good carbs. This is better then running to the fast food joint. So Carbaholics Anonymous recommends Costco Whey Vanilla Protein powder for the best protein shake.
Why You Should Drink More Water
This is a important question that everyone should know.
Water helps keep the body temperature at 98.6. You never want to over heat your body. This could cause damage to your organs.
Drinking plenty of water also helps lubricate and cushions your joints. As we get older these are areas of concerns. So lets make sure we drink plenty of water.
Water also helps you get rid of wastes through urination, perspiration, and bowel movements. Finally drinking plenty of water also helps your spinal cord and other sensitive tissues.
Keep writing into Carbaholics Anonymous and ask great questions. Here at Carbaholics Anonymous we would like to be as informative as we can be. Copy and paste this video to your browser.
Kevin Angileri Says Instead of grabbing for the potatoe chips, or pretzels, here are some other ideas to try. If you could make one change each day on how you eat. Think of how powerful change can happen to your body. We are talking about lowering your blood pressure, body weight, and cholesterol. We are asking you to get rid of the bad snacks and try these for two weeks. After two weeks tell us how you feel? Are you loosing weight, are you sleeping better, do you feel bloated? I promise you this, you will feel better, and your taking the right steps for better health. We would love to hear what other Low Carb Snacks you like. So please blog on the site. Carbaholics Anonymous is here to promote better eating habbits, and better health.
Low Carb Ideas For Snacks
Celery with Hummus
Fresh Berries with Low Fat Yogurt
Vegetable Chard Wraps
Pickles but watch the Sodium
Hard Boiled Eggs Whites
All vegetables, especially green veggies
Kevin Angileri Says Superfoods for a Superior Thyroid
Kevin Angileri Says An estimated 27 million Americans have thyroid disease, and more than half are undiagnosed. Frequently misunderstood, and too often overlooked and misdiagnosed, thyroid disease affects almost every aspect of health. Taking care of it with good nutrition is a smart step in the right direction. Here are some superfoods that research has shown can nurture a healthy thyroid, as well as some ones to avoid.
Kevin Angileri Says Coconut and coconut butter, or more commonly known as coconut oil, has been used as a food and medicine since the dawn of history. Unlike saturated animal fats found in meats and dairy products, coconut butter is a raw saturated fat containing fatty acids which the body can metabolize efficiently and convert to energy quickly. Research also shows it helps to regulate thyroid function.
Kevin Angileri Says Kelp is a stellar, nutrient-dense sea vegetable. It is also known as Laminaria and contains a natural substance that enhances flavor and tenderizes. Kelp works as a blood purifier, and promotes adrenal, pituitary and thyroid health. Its natural iodine may help normalize thyroid-related disorders, like overweight, and lymph system congestion.
Kevin Angileri Says Turkey is one of the leanest protein foods and is low in calories, making it an excellent healthy food choice. Turkey also contains selenium which has been shown to inhibit cancer development, improve the immune system, and aid in the metabolism of our thyroid hormone.
Kevin Angileri Says Thyroid patients should avoid the consumption of goitrogens, substances that suppress the function of the thyroid gland, and which can also cause an enlargement of the thyroid. Goitrogens are in foods such as broccoli, cauliflower, Brussels sprouts, cabbage, mustard, kale, turnips, and canola oil. Soy and peanuts also include goitrogens and should be avoided.
Kevin Angileri Says Both copper and iron are so important for thyroid function, so thyroid patients should take time to make sure they’re getting enough in their diets. Foods such as organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all rich in copper. Foods like leafy green vegetables, beans, shellfish, red meat, and poultry are high in iron. Complement your iron intake with adequate amounts of vitamin C from foods such as citrus fruits, red berries, tomatoes, potatoes, and bell peppers to help maximize your body’s iron absorption efficiency.
One of the most common questions Carbaholics Anonymous gets asked is how many grams of carbs in a day is necessary for healthy living.
Not surprising , because carbs are pretty much always the nutrient that people are most often confused by these days. All of this talk about good carbs and bad carbs, simple and complex, the glycemic index and the various low carb diets and low carb foods is enough to drive a person crazy.
Let’s figure out exactly how many grams of carbs you should eat per day to lose weight or build muscle, and cover what types of food sources they should come from.
How Many Carbs Per Day?
Let’s start with the biggest question first… how many grams of carbs should you actually eat per day? Answering this question is actually easy once you understand a few simple facts about how the rest of your diet should ideally be set up.
What I mean is, before we can figure out your daily carb intake, we need to take 3 other steps first. Let me show you what I mean…
Step 1: Figure Out Calories
Whether you want to lose weight, build muscle or do anything similar, every diet plan starts with calories. They are always the #1 key to making your body do what you want it to do, so they are always the first thing that needs to be figured out. Go to www.calculator.net and calculate the amount of calories needed to maintain or lose weight.
Step 2: Figure Out Protein
Once your calorie intake is all figured out, you then need to figure out how many grams of protein you should eat per day. Because protein is the next most important part of every diet plan.
To save you the time, 0.8-1.2 grams of protein per pound of body weight is usually the ideal range for most people.
Step 3: Figure Out Fat
With calories and protein set, we’re still not ready for carbs just yet. Fat is actually the next most important part of your diet. To save you the time, usually about 25% of your total calorie intake should come from fat in most cases.
Step 4: And Now We Can Figure Out Carbs
With all of that out of the way, we’re finally up to the least important part of our diet… carbs. Surprised how unimportant they are? Don’t be. Calories are the key to controlling our weight, and protein and fat are the only macronutrients that are truly essential to the human body. Carbs on the other hand are not. We should definitely eat a sufficient amount of them each day, but they are no where near as important as calories, protein or fat.
So, how many grams of carbs should you eat per day? Simple. Carbs should be used to fill in whatever amount of calories are still left over after protein and fat have been factored into your diet.
Let me show you an example…
- Let’s pretend you calculated that you need to eat 2000 calories per day to lose weight or build muscle or whatever your goal is.
- Next let’s pretend you figured out that you need to eat 150 grams of protein per day. Since 1 gram of protein contains 4 calories, that means 600 of this example person’s daily calories will come from protein.
- Next, since 25% of your calories should come from fat, this example person can calculate that 500 of their 2000 daily calories will come from fat.
- So that’s 600 from protein plus 500 from fat which gives this person 1100 calories accounted for so far. Now they’d just subtract 1100 from their 2000 total and get 900 calories. Since 1 gram of carbs contains 4 calories, this example person can see that they should eat 225 grams of carbs per day.
And that’s why the 3 other steps needed to come before carbs. We needed to figure out calories, protein and fat in order to figure out how many carbs we should eat per day.
Once again keep in mind that the amounts used in the example above were just made up examples. You’d obviously need to use the amounts that are specific to you.
What Sources Of Carbs Should I Eat?
Now that you know how many grams of carbs you should eat per day, you also probably want to know which foods you should get these carbs from.
For the most part, people trying to lose weight, build muscle or just be healthy should get the majority of their daily carb intake from higher quality nutrient-dense sources as opposed to simple, high glycemic, processed crap. Some ideal examples include…
- Brown Rice
- Potatoes (sweet, white, etc.)
- Various Whole Grains & Whole Grain Products
Foods high in sugar (candy, cookies, cereals, soda, etc.) should be avoided most of the time, and typical refined sources of carbs like white bread, white rice and white pasta should usually be limited to some extent in favor of the foods on the list above.
Now, the reason for avoiding or limiting these types of carbs is NOT because they make you fat. That’s a myth. The type of food you eat is NEVER what makes you fat. Eating too many total calories is the only thing that does that. It doesn’t matter where those calories come from (protein, fat, carbs) or how healthy or unhealthy (or “good” or “bad”) they are. Too much of anything will cause fat to be gained just the same.
Instead, the reason for avoiding/limiting these types of carbs is mostly for the purpose of controlling hunger and choosing better sources that are higher in various important nutrients, which is crucial for overall health.
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Who are Carbaholics? That is a great question.
Here are a few examples: The mid twenties athlete with a great 6 pack. He works out about 5 days a week and eats like a bird.
The middle aged man, who doesn’t watch his weight and loves fast food, and exercises his fingers on the channel changer.
The elderly folks, who are just taking it easy, and eating steak and mashed potatoes loaded w/gravy and a lot of salt. And then, there is me, who has eaten at every fast food joint in the country and loved every bit of it.
The truth is: We are all Carbaholics. We need carbohydrates to survive. They are building blocks to good health. Trouble is that we add all the wrong things to them. You know what I’m talking about. We load them up with butter, salt, sugar, sour cream and dozens of other things. That’s what plays havoc with our health and waistline. Let’s have some fun and change the way we eat our carbs. We will substitute good carbs for bad carbs. A couple of things will happen. First, you will start to feel amazing and secondly you will change a couple of holes in you belt.
Please remember Carbaholics Anonymous is trying to get to everyone’s emails in a timely manner. We still want to encourage everyone to still email us with questions. Carbaholics Anonymous wants to fight obesity, and fight diabetes. One person who we look up to is Brett Michael. Brett Michael is not only fighting his own battle, but his childs battle too. So please tell your friends and family about our site. God Bless.
Kevin Angileri Says To maintain good health it is very important to have a balanced diet that contains all the essential nutrients. Proteins are one of the most important elements that help to maintain good health. Although proteins are present in the various natural foods that we take, in most cases they are not sufficient. Hence a protein shake is considered to be one of the necessary drinks for a diseases-free life that make up for the protein deficiencies.
Kevin Angileri Says Fast life and fast foods have become a way of living especially for the younger generation of today. They love to feast on burgers and wraps and cold drinks thinking little about the effects of these unhealthy foods. They are tasty no doubt and although you may think that you are having quite a lot of greens and fibers in your sandwiches, the cheese and the patty that are used are full of fat contents and sugar.
Kevin Angileri Says If you become aware of the benefits of a protein shake, you will surely make it a habit of drinking at least a glass everyday. Just go through the unending list of advantages of a protein shake to believe its usefulness.
Kevin Angileri Says A protein shake helps one to achieve his goals of remaining fit always and free from diseases. Since proteins help to build up strong muscles these shakes are absolutely important for body builders.
Kevin Angileri Says Are you on a slimming diet? Then the protein shake will only help you to attain your goal. It gives you a feeling of fullness and thereby you eat less. But the essential nutrients that are required by the body are supplied by the tasty protein shake.
Kevin Angileri Says There are various types of proteins and the most common ones are soy protein, casein, whey and egg albumin protein. Whey protein shakes are absorbed by the body within half an hour and helps to repair muscle damages mostly after exercise. Egg protein is mid-range; casein is absorbed slowly while soy proteins are effective sources of animal protein. Soy proteins have proved to lower cholesterol levels, reduce heart problems, prevent breast cancer and also to relieve hot flushes in women.
Kevin Angileri Says Fast foods cost less and offer great satisfaction when you are hungry but the ill effects last for a longer time than the immediate happiness that one derives. These are high calorie foods and have more fat contents, cholesterol and sugar that lead to obesity and overweight leading to fatal diseases. So you cannot deny the benefits of a protein shake to stay healthy and slim.
Importance of Weight Loss For Diabetes Prevention
Obesity is a serious problem that lies at the bottom of various diseases even cancer. So if you are trying to control diabetes or prevent it, losing weight is very important. Simple lifestyle changes can bring down the levels of glucose to a normal level so that an individual with diabetes can lead a normal life.
Among the various methods of controlling diabetes, losing weight is one of the most effective remedies and is good for health too. Losing weight however does not imply that you need to become lean and skinny. It is just the extra pounds that you need to lose to start reaping the benefits. According to experts, by reducing just about 5% to 10% of your total weight, you can bring down the sugar level considerably and along with it manage blood pressure and cholesterol level also.
If you are a diabetic and over-weight as well, it is not too late to start on a weight loss diet along with the right workouts that will help to reduce weight and side by side lower blood glucose level. Simply losing weight to control diabetes is not enough to get results. There is something more than that. You need to shed the extra pounds from the right places. Let us see what the right places are according to experts.
Losing Weight In The Correct Places
One of the biggest enemies of diabetes is extra weight. But all body fats are not responsible for it. When extra fat is stored around the mid-section of your body which is the abdomen area is the source of all troubles. If your hips and thighs seem to have extra fat, it does not affect blood sugar level. There are different shapes of the body like the apple shape, pear shape and others. It has been found that apple-shaped people are more at risk than pear-shaped individuals.
In a pear-shaped body the extra fat is stored close below the skin as opposed to apple-shaped body. Here the weight settles around the middle, much of it deep inside the belly surrounding the different organs lying around the abdomen and liver. This type of fat is linked to diabetes and insulin resistance. Most experts are of the opinion that waist size often predicts the presence of diabetes in a person more than the body mass index (BMI).
Right Way To Lose Weight & Control Diabetes
It is very important to find out the right way to lose weight and control diabetes. Create a safe diabetes weight loss plan with the help of your doctor and fitness expert. Once you start on your weight-lose routine, as your blood glucose level gradually drops, you have to be very careful. Take the suggestions of your physician whether you need to stop your medication or insulin injection to maintain balance. If double pressure is created on the glucose level, you may feel too weak and exhausted. So never do anything on your own. Experts are there to give you advice on diabetes care and weight-loss
Effects of Losing Weight on Diabetes
Losing weight has amazing effects on diabetes that is beyond imagination. Diabetes is caused not only because you cannot utilize insulin to help sugar turn into energy, but for many other reasons. There are psychological causes also. When you are extremely worried about something at home or office, when you feel depressed and low because someone has said something and taunted you because you are over-weight or any mishaps and misunderstandings, sugar level will surely go high. It is for these reasons a diabetic has to be cared of especially so that he is not hurt in any way or anything that might create tension in the mind. So many problems can be reduced if weight is reduced.
Here is another practical example how losing weight controls diabetes. When you are slim and healthy, don’t you feel confident and happy? This feeling of happiness and energy creates a mysterious level of energy in the mind and that soothes the tensed nerves and helps to control diabetes. You will feel healthier and happier when your weight is under control and that will in turn reduce your diabetes problems too.
Striking The Right Balance Is Important
Maintaining balance in whatever you do is very crucial. Whether you are planning to join the gym to reduce diabetes or cutting back on calories to reduce weight to control blood glucose, there must be a balance. Keep an eye on the level of glucose while you lose weight. It should neither get high nor too low while you change your food habits and lifestyle. This is the reason why a dietician must be consulted when you start on a weight lose diet or exercises to reduce weight.
Experts are of the opinion that cutting 500 calories a day is generally safe for an individual with diabetes. It however depends largely on the glucose level and how much you need to lower it. It is best to reduce calorie-intake from proteins, carbohydrates and fats in order. An adult increases weight when there are excess carbohydrates in the body that are not used up because of diabetes. So selecting the right carbs to maintain health without adding extra pounds to the body is of major importance.
What Your Diet Should Consist Of
Since carbs are the biggest effect on blood glucose, you have choose carbs that have more of fiber and less of sugar and starch in them. The fibers in what are called the good carbs are absorbed more slowly into the blood stream that reduces the risk of blood sugar spikes. Watch the carbs is the main advice of doctors when you start on a weight loss plan.
Your diet should consist of complex carbs like whole-grain bread, dark green vegetables and fruits with more of fibers and less of calories. Sugary carbs should be avoided for the greatest reason that they are broken down fast in early digestion process and if not used immediately are stored as fat around the abdomen. So avoid having the sliced white bread. Rather enjoy the whole wheat bread with peanut butter which will not harm a diabetic. However, remember cutting down lots of carbs can be dangerous. When the body lacks the carbs to burn fuel, metabolism changes into ketosis wherein the fat that is consumed is burned in its place. You may feel less hungry and eat less but such a situation is harmful for health in the long-term. Hence maintaining balance in your weight-loss diet is absolutely crucial to stay healthy. A nutritionist can offer maximum help regarding your meal plan.
Other Ways To Lose Weight For Controlling Diabetes
It has often been found that all diabetics do not have a lot of carbs or eat a lot that increases their weights. There may be other factors that cause weight gain. So exercises can be of great help in such instances. Consulting the doctor about the glucose level and the exercises that are suitable for reducing weight, you can start on a regular fitness routine. Take the advice of an experienced physical instructor who can design the perfect exercises suitable for you. You need to reduce the extra pounds around the belly specifically to control diabetes and your blood glucose level.