Author - Kevin Angileri

Basic Steps For Starting Exercise Regime

August 17, 2014

Why does the mention of the word ‘exercise’ always end up with a grimace or a scowl? Why is it always attractive to see the effects of exercise on models and celebs but we never want to incorporate that one good habit in our lives? After all, what is so negative about a habit like exercise that has only positive results for you?

You might have noticed, as I have, that it’s easy to plan your exercise regime as something to do in future, but you can’t get out of bed each day and actually do it. However, if you’re one of those easily motivated kind of people who’s waiting for a particular day (say, Monday) or date (1st, 15th, etc to begin, you might show great enthusiasm to get fit until you have to actually prove it.
Suddenly, all that enthusiasm fizzles out and you’re like anyone else.

So, why do we need to be motivated?

The need for motivation or something that makes us do a task that’s good for us is paramount for those launching out on exercise. If you’re motivated to exercise, it means you have a final goal in mind towards which you’re working out. If you need to lose 20 pounds, that’s enough motivation to begin exercising or if you want to look your best for a particular event where you want to make an impression, that’s a really huge motivation. Perhaps, you just want to stay well and healthy, that’s a pretty good goal too.

Instead of dithering and waiting for an opportunity to exercise, it’s time you pull up your shoe laces and get going to the gym or to the park where you intend exercising. You have to make yourself want to exercise if it’s not happening naturally. So, force the motivation to start exercising or create it, but don’t wait for Santa to gift it to you, because it won’t happen that way.

And yes, age is not a deterrent for anyone wanting to exercise and stay fit. So, there you are. Get out of home, into your tracks and off to a flying start. A healthy life is right round the corner, where are you?

Is exercise important? You bet it is!

For some, just the idea of having a shapely or muscular figure with a few months of exercise is enough to excite them, and the same is the case with me. In fact, just deciding to exercise makes me as happy as I would be if I had lost all that extra flab. The problem is seeing it through until you lose all those magical pounds.

Why don’t you exercise? There are several reasons why people like you and me desist from exercising and maintaining a healthy lifestyle. Some of the prime reasons not to exercise are lack of time due to family, school or work pressures; or the absence of a gym nearby, slim free time slot in the mornings, lack of room to exercise at home and an absence of a walking path in a nearby park.

People also cite health conditions such as arthritis and diabetes that would, they say, be dangerous to their health.

To all such people, I would like to say that these obstacles in your paths are insignificant and completely surmountable. All you need is a mindset to solve these niggling problems and set you up for success in fitness.
So, what do you need to make exercise work for you?

In a word, motivation to starting exercise! This is the inspiration or the extra energy that pushes you towards exercising. How can we make this happen? You’ll be happy to know that there are certain ways by which you can be inspired to exercise, such as:

Set exercise goals: If you decide that you need to lose 20 pounds by December, then you’ve got a goal to work for. That may be a larger goal. To achieve it, you might like to set smaller daily or weekly goals. This could be something like deciding to walk for 30 minutes 5 days a week or for 15 minutes after lunch. Small achievable goals are easy to fulfill, so why not start with them?
Prepare to exercise: You can’t swing your legs out of bed and begin to exercise. You need to dress appropriately for it, take a water bottle and towel along in your gym bag, etc. Make things easy for you early in the morning, so there’s no getting out of exercising.
Make a habit of exercising: For success in anything, you need to do it every day, no matter what. Exercise should be part of your daily routine, so chalk out a particular time slot for it each day and work the rest of your day around it. I used to treat exercise as something I could give up if I had something more important to do. Don’t do that because a break in schedule sends you back to square 1.
A post-you photo of a very slim and toned you: A futuristic picture of you with 20 pounds or more lost will be extremely motivational to you. Just imagine, a slimmer you that you never thought possible could be true if you just worked at it. Now, let this creative visualization work on you.
Include exercise into your daily chores: According to studies, the effects of exercise can be seen in different aspects of your life and health. So, if you make a habit of doing gardening, raking the leaves in your yard, or walking to the department store and back, vacuuming the floor on a regular basis, you will pick up in overall health and fitness. You can prove this by having more stamina than others around you and be able to climb inclines and uphill roads easily.
Don’t be too rigid about your goals: Though you may push yourself every day to achieve your big and small goals, yet on some days this is perhaps not possible. If you’re a student who’s just finished a set of exams, it might be difficult to walk for an hour because you’re very tired. In such cases, do as much as you can, but don’t skip your exercise routine.
Be committed to your goals: Exercising to lead a healthy life is a commitment you need to make to yourself each day. Only then will you stay on course. One way of doing this is to make a note of all that you want to achieve each day before you begin exercising. Keep reminding yourself of your goals through the day, so there’s no chance of bunking them.
Thank yourself for small goal achievements: Keep the energy going in you until you achieve all your goals and your larger one. For this, as you achieve your small goals, thank yourself by giving yourself a small reward. Perhaps, a healthy snack or a pair of better running shoes or something like that.

Plant Based Eating – Vegetarians Are Carbholics

August 16, 2014

Kevin Angileri

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A vegetarian eating plan, also known as plant based eating, is based on a diet of grains, fruits, vegetables, nuts, and seeds, with occasional use of dairy and egg products. This style of eating has existed since the beginning of recorded history. As early as 600 B.C.E., a vegetarian movement was founded in ancient Rome. Vegetarian eating became popular in England and the United States in the mid-nineteenth century. For many individuals, their whole lifestyle is defined by their vegetarian eating. In 1998, 7 percent of American adults considered themselves to be vegetarians.

Types of Vegetarians

There are several vegetarian eating styles. Most vegetarians consider themselves lacto-ovo vegetarians, meaning they generally eat dairy and egg products, but do not include meat, poultry, or fish in their diet. Lacto vegetarians eliminate all animal foods except dairy products. Total vegetarians, or vegans (pronounced VEE-guns), eliminate all animal products. Individuals who occasionally eat meat, poultry, or fish consider themselves semi-vegetarian.

Most individuals who choose a vegetarian eating style want to be healthier and lower their risk for disease. Others are concerned about the environment and the cost of raising animals for food. Some do not agree with the inhumane treatment and killing of animals for food. There are also a number of individuals who choose vegetarian eating for religious purposes.

Benefits of Vegetarianism

Research has shown a number of health benefits related to vegetarian eating. Heart disease, high blood pressure, adult-onset diabetes, obesity, osteoporosis, and certain cancers occur less often in people who are vegetarian. Science has demonstrated that these health benefits are related to healthful food choices. Eating whole grains, fruits, vegetables, nuts, and seeds provides the body with the ammunition needed to fight disease and illness. A diet high in meat, saturated fat, milk, cheese, and butter does not provide the same health benefits.

Nutritional Adequacy

Almost every food contains protein. Even though animal foods are high in protein, they are not the only foods able to supply protein, which is necessary for the growth and maintenance of the body. Sources of protein in the vegetarian diet include cooked dried beans, nuts, seeds, and soy products.

Dairy and egg products provide vitamin B12. For the vegetarian, foods such as fortified cereals and soymilk can provide the vitamin B12 needed by the body. Dairy products are also an excellent source of calcium, along with calcium-fortified soymilk, tofu processed with calcium, broccoli, nuts, collard greens, and calcium-fortified orange juice. High-calcium foods are important for strong bones and should be consumed early in life to build the body’s calcium stores.

Although red meat is a major source of iron in Western diets, vegetarians actually have higher iron intakes than nonvegetarians. Plant sources of iron include beans, fortified cereals, whole grain products, tofu, dark green leafy vegetables, seeds, prune juice, and blackstrap molasses. Including a vitamin C–rich food with meals will help to increase the body’s absorption of iron.

The American Dietetic Association has stated that “appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases” (Journal of the American Dietetic Association, 1317).

Vegetarianism at Different Ages

When choosing vegetarian eating, it is important to be aware that there are special nutritional needs at different stages of life. Pregnancy and breast-feeding require additional calories and nutrients. A well-planned vegetarian diet can provide these in the amounts needed for a healthy mother and baby.

During infancy, childhood, and the teenage years, adequate calories to sustain proper growth are necessary. This usually is not a problem for infants because they are either breastfed or on formula. During childhood and the teenage years, meals should consist of high-calorie, high-nutrient (good sources of protein, vitamins, and minerals) foods. Because many plant foods are low in calories and high in fiber, it is easy for the child or teenager to feel full before eating an adequate amount of calories. Moderate amounts of high-fat foods can help to increase calorie intake. In-between-meal snacks are useful, as they also provide needed calories. Healthy snacks include items like peanut-butter sandwiches and milk (or soy milk), a melted cheese and bagel sandwich, fruit smoothies, and, after three years of age, dried fruits, nuts, and seeds.

Older adults may have difficulty obtaining vitamins D and B12, as well as calories. Many people do not

include beans, fortified cereals, whole grain products, tofu, dark green leafy vegetables, seeds, prune juice, and blackstrap molasses. Including a vitamin C–rich food with meals will help to increase the body’s absorption of iron.

Vegetarianism at Different Ages

Older adults may have difficulty obtaining vitamins D and B12, as well as calories. Many people do not get enough sunlight for their bodies to produce the recommended amount of vitamin D, which is essential for Fresh tofu is packed in water for shipping, which helps it retain its flavor and form. Tofu is made from soybean curds. It provides all the excellent nutritive properties of soy, including high-quality protein. [© Michael S. Yamashita/Corbis. Reproduced by Corbis Corporation.]absorbing calcium and preventing osteoporosis. Using breakfast cereals and soy products fortified with vitamin D is important, though it may also be necessary to take a supplement because the absorption of vitamin B12 decreases as people get older.

It is important to eat foods that are fortified with B12, such as soymilk, or to take a B12 supplement. Older adults are also at risk for not getting enough calories, because the appetite tends to decrease with age. Eating foods that are low in calories and high in fiber makes it difficult to get the needed energy intake to stay healthy. Eating high-calorie, nutrient-dense foods and in-between-meal snacks is important.

Careful planning ensures that vegetarian eating will provide the nutrition needed to stay healthy. One helpful tool is the Vegetarian Food Guide Pyramid, which provides guidelines for selecting foods and the appropriate portion sizes.

Using a variety of foods is essential to good health when following the Food Guide Pyramid. One single food cannot provide the body with all the nutrition it needs. Five portions of fruits and vegetables should be consumed daily, including a citrus fruit and a dark green leafy vegetable. Whole grains should be eaten whenever possible; these have more nutrients and fiber than processed grains such as white bread and white rice. Proteins should be chosen wisely. While dairy products and eggs are good protein sources, they are also high in saturated fats and cholesterol. Nuts, seeds, beans, and soy products should be part of the diet.

A carefully planned vegetarian diet can provide the nutrients needed for health at any time during the life cycle. Most individuals who choose this eating style do so because of the many health benefits associated with vegetarian eating, including reduced risk for heart disease, diabetes, and some cancers.

We are all Carbaholics

August 15, 2014

Kevin Angileri

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We are all Carbaholic.

A balanced diet consists of all the essential elements that are absolutely important to stay healthy. Like proteins and vitamins, carbohydrates are the macronutrients that should be included in your daily diet without a second thought. Carbohydrates are the primary energy-givers. Although proteins and fats supply energy to the body they are helpful in the long run.

Why we need carbohydrates?

The body uses carbohydrates as its immediate source of energy and so taking carbs is not banned for any reasons. In other words the body is carbaholic and that is because carbohydrates are faster to break down and easier to use that supply maximum energy to maintain an active lifestyle. There are two types of carbohydrates namely the simple and the complex. The simple ones are used up very fast and therefore the complex carbohydrates are considered to be more efficient. The complex carbs break down at a lower pace and hence supplies a more constant supply of energy to the bloodstream.

Bodies require a specific amount of calories to function properly and help the body to fight diseases. About 50% to 60% of the calories are to be derived from the carbs that you take. Fats that are unhealthy fill up deficiency of carbohydrates when your body is lacking in the right sources of energy nutrients. Hence it is very important to know about the best suppliers of carbohydrates that should fill up your daily diet.

Sources of carbohydrates

The best sources of carbohydrates that are considered as good carbs are whole grains, whole-wheat breads, brown rice, whole-wheat pasta, beans, lentils, dried peas, cereals that have 100% brans, different kinds of fruits and vegetables. But it is necessary to count your carbohydrate calories. When you have baked potatoes or white rice, lower the intake of other carbs to maintain the balance. Excess carbohydrates especially the complex carbs that are not required by the body are stored as fat and that leads to overweight.

Why do you need only good carbs?

Carbohydrates are available in a variety of foods like whole grains, vegetables, fruits and also in sodas, candies and those that have added sugars. Now you must know which are the good carbs that are really good for your health. According to nutritionists good carbs are unprocessed and are in their natural states. They have more fibers and complex carbs that gradually break down into glucose for better absorption by the blood.

If you want to stay slim, increase your energy level naturally and enjoy a healthy life for many years you have to choose the good carbs that are not altered by machine or man like the greens and fibers.

You Should Prefer Use Of Protein Shakes Over Fast Food

August 15, 2014

Kevin Angileri

Healthy Tips

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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.

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.

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.

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.

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.

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.

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.

Who Are Carboholics

August 13, 2014

Kevin Angileri

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Who are Carboholics? 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 Carboholics. 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.