Tag - carbs

Carbohydrates Information: Types & Effects on Health by Kevin Angileri

Carbohydrates Information

Today everyone is aware of the fact that to stay healthy and fit, one must maintain a healthy diet routine. A balanced diet consists of all the essential nutrients required in the appropriate quantities to allow the body to function properly and fight against diseases. Among the various nutrients that the body requires, carbohydrates are the must-haves as they are responsible for supplying energy to the body to function well.

But all carbohydrates are not good for all individuals. Some are good carbs while others are known as the bad carbs. This is especially true when you are overweight or a diabetic. Hence it is important to know the different types of carbohydrates present in the different foods and their effects on the health.

What are carbohydrates?

Carbohydrates are biological molecules that consist of carbon, hydrogen and oxygen atoms. A combination of all these atoms is termed as carbohydrates and these micro-nutrients are available in many foods and beverages. Some are better than the others and it is your healthy choice that helps to keep you fit and strong.

Types of Carbohydrates

There are 3 main types of Carbohydrates namely Sugar, Starch and Fiber. Now let us consider each type separately and find out their uses and in which foods they are available.

  1. Sugar: – Sugar is the simple type of carbohydrate and is naturally present in various foods and drinks. It contains only one or two molecules of sugar. Some of the common sugars are glucose, sucrose, fructose and lactose. Glucose is referred to as blood sugar. Sugar easily mixes with the blood stream as it has very few molecules and is digested quickly. However, sugar from natural whole foods boosts the energy level as it contains other important nutrients. But added sugar is not good for health.
  2. Starch: – Starch is a complex carbohydrate and consists of a number of sugar molecules. It usually has thousands of sugar molecules that are connected together like branches and spiral shapes. When it is digested the enzymes in the stomach break the molecules till a single sugar molecule or monosaccharide remains which can enter the cells through the bloodstream and convert it into energy.  Starches are digested at varying rates and when they are digested slowly, they help to feel full and supplies long-term energy. Starches that are digested quickly are not good for health as they increase blood sugar levels causing diabetes. There are some foods that contain all the 3 types of carbohydrates and cannot be easily separated from each other or labeled out.
  3. Fiber: – Carbohydrates present in fiber are not digested but travel down the digestive tract and ferment in the large intestine. There are two types of fibers namely soluble and insoluble. Soluble fiber keeps the blood sugar steady by absorbing carbs at a slower rate and also helps to control cholesterol levels and absorption of dietary fat. Insoluble fiber is important for taking care of digestion and the digestive tract and preventing constipation.
  4. There are other terms also used frequently regarding carbohydrates. They are the low-carbs and net-carbs. They are visible mostly on the labels of products. Net carbs is generally used to denote the total amount of carbohydrates present in a product excluding fiber or both sugar alcohol and fiber. Low-carbs are those foods that have the good carbs and do not increase the blood sugar levels.
  5. Glycemic index is a term that is also used with reference to carbohydrates. It classifies the foods that contain carbohydrates according to their ability to increase the sugar level of blood.

Foods that contain the different types of Carbohydrates

Carbohydrates are present in almost all the foods that we consume regularly like the vegetables and fruits as well as beverages. But the types and amount s of carbs vary from one item to another. Some contain more of sugar, while others are rich in fibers and others have more of starch. So selecting the right carbs according to your requirements is very important to maintain good health. Those have diabetic problems or obesity issues need to be more careful about the choice of carbohydrates in their diet.

Sugar

Foods that contain more of sugar are fruits and vegetables which contain fructose and sucrose. Lactose is present in milk and it is natural sugar. There are certain foods that we love to eat that are rich in sugar contents like cookies, cakes, pies, brownies, muffins, doughnuts, jams, spreads, preserves, sweetened fruits and cherries, apricots, raisins, bananas, prunes, peaches etc.

Starch

Starch is a complex carbohydrate and is a friend of your health. But it is important to get this starch from the proper sources that include fresh produce, legumes and whole grains. Corn, parsnips, potatoes, green peas, yams, winter squash and pumpkins are good sources of starch. Among the fruits you can rely on avocadoes, mangoes, peaches, apples, grapefruit, melons, grapes, berries, peaches, nectarines for your regular starch requirements. You can get starch from white beans, black kidney, pinto, baked and canned beans, yellow, brown or green lentils as additional supply of good quality starch.

Fibers

Insoluble fibers are found in whole grains, vegetables like carrots, tomatoes, celery and wheat cereals.  Cooked dry beans and peas also have fibers that help in proper bowel movements. Good sources of soluble fibers are barley, beans, oatmeal beans, nuts and fruits like berries, apples, pears and citrus fruits.

How to choose the right types of carbohydrates according to your body types

Carbohydrates are considered to increase weight and sugar levels in persons who have a tendency of gaining weight easily and those who have stress and tension related problems. Such persons need to very careful when selecting their carbohydrates. For others carbohydrates are vital for the following reasons:

Ø Carbohydrates provide energy and are the main sources of fuel. Sugars and starches are changed into simple sugars during the process of digestion that are absorbed into the bloodstream which then enters the cells of the body with the insulin produced by the pancreas. This glucose is used by the body for fueling all our activities from morn till night.

Ø Carbohydrates available in the form of dietary fiber in whole grains and wheat cereals and others help to fight against diseases like type 2 diabetes, obesity issues and cardiovascular problems. Fibers are extremely important for proper digestion.

Ø Eating the right carbs like whole grains, fruits and vegetables that are rich in fibers helps in controlling weight. They give you a feeling of fullness and restrict your food cravings thereby reducing weight as well.

Since you cannot stay without carbohydrates it is wise to choose the appropriate ones that will do well for your overall health. You can even consult a doctor and ascertain the perfect amount of carbohydrates that you need daily as requirements vary according to weight and activities of an individual. Those who do a lot of outdoor activities and are into sports, need more energy and so more carbohydrates. They do not have to worry whether the extra carbs are being stored as fats or not as all the carbs are burned out. But in case who work indoors behind cubicles for most of the day, then emphasizing on fiber-rich fruits and vegetables, whole grains, beans and legumes will be the best for you.

I want to thank everyone for all of your support.  Please keep the suggestions coming..

by Kevin Angileri

 

Do You Know The Definition Of Diet?

What Diet Means:

Look up the definition of diet.  There are many.  What they all boil down to is, what we eat to maintain our bodies.  These include fats, proteins and carbs.  We need these three things to survive.  However, most of us don’t know to eat these elements properly.  Hence, we either gain or lose weight.  Now, here come people, who develop different plans about, what we should eat to preserve our bodies.  These are called “Diets”.

Diet Plans:

There are hundreds of diets to choose from, hundreds.  Different way to eat.  Most of us are either too fat or too skinny or we have a condition that needs different types of diets.  Lo calorie, low carbohydrate, low fat.  It gets all so confusing.

Why Diets Don’t Work For Us?

I have been dieting for 50 years, to no avail.  I have tried many types of diets, as I am sure, you have.  There is not one diet, that will not work.  They all work, to some degree.  Most of the time, the problem lies with “Us”.  We take a little divergence from our planned diet and gain back the weight. we lost.  In fact, most of the time, we gain added pounds.  You all have heard of the “see-saw” effect.  Lose 20 pounds and gain back 25.  Happens all the time, at least for me.

That is why, Diets don’t work.  We never stick to them.  Heck, we are just human and we all have our faults.  So, what do we do next?  If you are very obese, you can spend $10,000 for Gastric bypass surgery.  Great weight losses can be attained, through this extreme method.  As for me, I am not going under the knife to lose the weight.  Besides, approx. 50% of bypass patients gain their weight back.

Secret To Losing Weight & Keeping Those Pounds Off

Many people lose lots of pounds and keep those pounds off.  Many have diseases, they have arrested or completely cured.  They have kept their excess weight off for years.  How do they do it and I can’t?  What do they know, that I do not?  What is their Secret?

Here is their Secret.  Determination to cure their own bodies.  Determination!!!  That is the Secret.  They study and learn what their particular body needs and what to feed it.  They let nothing stand in their way to a healthier body.

Most of us know, what our bodies need to eat to reach our optimum weight.  We have studied and learned.  We have tried many diet plans and have succeeded to lose weight.  Then we lose “Determination”.  And the weight floods back.  Depression sets in and we eat more, lots more.  My fav is ice cream.  It only takes 1 bowl of ice cream, and I am off and running.  Not running on the treadmill, but running for another bowl of ice cream or some other food to appease my depression.  Two or three weeks later, I am back where I started.  So, what do we need to do?

Let’s get our determination back.  Let’s decide to give it 100% percent, this time.  This time, we will not fail.  Pick out a plan, that is suited to your particular needs and start immediately.  We all know how hard it is to start.  Heck, we have started many times before.  Make this time, the time you persist and succeed.

Last week, I posted on Face Book, That I wanted to eat a donut, but I was on a diet.  A Face Book friend said  “Stop worrying about dieting and love yourself the way you are”.  I was not sure, how to take that, so I read it a few more times.  Then, I got angry.  I do love myself as a person, but not a person that is 50 pounds overweight.  I will thank her, for the input, because she gave me back my determination.  It was that kick in the butt, that I needed to get me started.  I hope it does the same for you.  Remember “Determination”.  If you don’t got it…..get it.

If you get it and it works, let us know.  We love you.

On My Way To Health Revival After 50 Years Of bad Carbs

scan0101                                                           CIMG1607

1964                                                50 years later                                                         2014

11/07/2014

I went back to get on scale and I have lost another  pound (wearing exact clothes).  One pound loss.  I am OK with that.  Here is an interesting point.  My blood pressure has always been about 130/80.  Not really bad, but start of hypertension.  Blood pressure is 107/72 today.  I will let you know how I am doing.

11/03/2014

This article was originally written on August 11, 2014.  I had all of the best intentions to start dieting and exercising.  Well that lasted about 1 week, and then I fell off the wagon, like so many of us do.  In fact, about 6 weeks ago, I had a follow up appt. with my doctor.  I jumped on that scale and boom, I had gained 3 more pounds.  Now, I was 258 pounds.

Still, I did not commit to going back to dieting and exercising. but I did start eating better and cutting my portions.  I did not write any plan down, just cut back and eliminated some bad foods.  About 5 days ago, I went to an Pharmacy clinic to get my annual flu shot(as you should) and I jumped on their scale.  Lo and behold, I had lost 18 pounds down to 240.  I could not believe my eyes.  I was thrilled.

So here is the deal.  If I could lose 18 pounds in 6 weeks, just by cutting my food portions, I am back on that wagon.  I know, there is no way to get to 180 by Jan 1st, 2015.  So, with some steady exercising and good eating, my new goal is this 205 by Jan 1st.  35 pounds in a little over 7 weeks. Have a Happy Thanksgiving and a Merry Christmas.

America has approx. 36% obese people.  I’m just another one of them.   The before picture, I was 180 pounds.  The after picture, I am 255 pounds.  Where did those 75 beautiful pounds come from?  They came from every fast=food restaurant you can think of.  Tacos, french fries, hamburgers, sugar filled soft drinks, and the list goes on and on.All that processed food with bad carbohydrates helped me get here.

Until recently, I have led a sedentary lifestyle, which means, I sat around and watched tv or the computer for hours and ate anything I wanted.  So many of us are addicted to the tv and our computers.  I knew, I had to make a change in my lifestyle.  Either that, or get ready for the “BIG ONE”.  I have started going to the gym and walking the treadmill. Starting off easy.  Two miles per hour for 20 minutes, which knocks off about 100 calories.  I will increasing time and speed as I progress.  Within the next two months, I hope to be walking at 3 mph for 60 minutes.

I calculated that to maintain my 255 pounds, I would have to eat between 2250 to 2450 calories each day.  Well, that is pretty easy to do.  Let’s figure it out.  Breakfast of 2 fried eggs, 4 strips of bacon, hash brown potatoes and coffee w/3 spoonfuls of sugar.  Lunch could be a double cheeseburger, large order of fries and a chocolate malt.  Dinner, ah dinner, one of my favorites.  Three slices of a 14 inch, deep dish, double meat supreme pizza and a couple of diet cokes.  There, I have succeeded in maintaining my grandiose figure.   Sound familiar?  That is all about to change.

Since my goal is 180 pounds, I have calculated that I would need to eat 2141 calories per day.  At that rate, it would take me another 50 years to get to 180.  To reach my goal in 8 months, I need to eat approx 1500 calories per day.  Here is my planned diet consisting of 1500 calories per day.  Low fat content(20-25 %), 75 grams of protein and approx 250 grams of unprocessed carbohydrates.  Unprocessed carbohydrates are raw or cooked fresh fruits and vegetables.   In fact, fresh frozen fruits and vegetables are great because they are picked and frozen when perfectly ripe.

I have been on this diet for 7 days and have averaged 1517 calories.  I have not weighed myself, but 3 pairs of pants that hadn’t fit, do fit now.

Come back and visit CarbaholicAnonymous to see my progress.  Try it for yourself.  Let’s get back in shape together.  Contact CarbaholicsAnonymous with any questions you may have.  Hey, don’t forget to press the “Subscribe” button.  See you next month.

Does Swimming Help You Lose Weight?

Does Swimming Help You Lose Weight

How to work off carbs by swimming and general overall health

Everyone loves to own a well-structured body and good looks. But nowadays the problem of obesity has increased so much that you need to very conscious of what you put into your mouth. Hence good eating habits and proper fitness regime are the main criteria of good health and happy life.

Sports persons are almost always fit as they follow a regular routine in everything. So you can also lose the extra carbs by engaging yourself in sports that you like the most. What about swimming? Do you like this water sport? If you are interested in swimming, you can take it up as one of the best exercises that will help you to lose the bad carbs. Moreover, it helps to improve overall fitness and increases muscle strength and is a workout that involves the entire body that helps to reduce weight.

Effects of swimming

Swimming is an all-round exercise that involves every part of the body. It provides aerobic exercises like running and cycling. The resistance that is involved in swimming tones up the muscles and enhances flexibility of the joints and is unique in burning out fats. Some of the strokes of swimming work wonderfully to reduce the harmful carbs that causes obesity. The freestyle stroke, butterfly stroke, backstroke are some of the challenging moves of swimming that are great calorie burners and provide you with both physical and mental satisfaction from the derived results.

Other factors that help to lose carbs

When a 45-minutes swimming session is backed by a healthy diet you can your goals quite easily and comfortably. While enjoying your workouts you can follow a well-planned diet chart to satisfy your taste buds too. A balanced diet does not mean that you have to stay away from all tasty foods. The idea is to count your calories before you bite into a cheesy burger or creamy delight.  You can prepare amazing dishes with appropriate ingredients that taste good and are great for weight loss goals.

Foods that are really good for you when you want to lose the unwanted carbs consist of low-fat dairy products, yogurt, fresh fruits and vegetables, lean meat and fish and a sufficient amount of roughage and water to detoxify the body. Since you require the right amounts of protein, calcium, Vitamin A, B,B 12, B6, C, K,  phosphorous, potassium and fibers, fresh fruits, vegetables and dairy products that are rich in all the ingredients take care of your health and also enhance your looks by reducing weight and keeping you away from harmful diseases.

Also, to make sure you pool is operating at 100%, or if you need to remodel your pool, give our friends at We Fix Ugly Pools a call at 602 299 8162 and tell them Kevin sent you.  http://wefixuglypools.com/