Understand Glycemic Index and Glycemic Load: 5 Key Principles for Better Blood Sugar Control

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Managing blood sugar levels is crucial for overall health, especially for those with diabetes or prediabetes. Two important concepts to understand to manage health and wellbeing when making food choices especially if you want to manage diabetes are the Glycemic Index (GI) and Glycemic Load (GL). Here are five principles to help you make better food choices based on these concepts: 1. Prioritize Low Glycemic Index Foods The Glycemic Index (GI) measures how quickly a food raises blood sugar levels. Foods with a low GI cause a slower, more gradual rise in blood sugar, which is beneficial for maintaining stable energy levels and avoiding spikes. Examples of low GI foods include non-starchy vegetables, beans, and certain fruits like apples, pears, pomegranate and berries. 2. Consider Glycemic Load for a Comprehensive View Glycemic Load (GL) takes into account both the quality (GI) and quantity of carbohydrates in a food. This provides a more comprehensive understanding of a food’s impact on...

Quotes About Being Productive - Deep dive into Mental Effectiveness

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Working mindfully means bringing more focus and awareness into your daily work, being fully present and aware throughout your workday.

The simple two rules of Mental Effectiveness are: 

  1. Focus on what you select 

  2. Choose your distractions mindfully

Multitasking is not effective

Although multitasking may seem like a time-saver, research indicates that it actually reduces our effectiveness, increases stress, leads to poor outcomes, and hampers creativity, as the brain becomes fatigued from switching focus frequently throughout the day.

Focus on one task at a time and give it your full attention. This is like recharging your mental batteries. Avoid letting distractions take over your life. 

Intentionally choose the main focus of your work and your life, rather than letting distractions such as phone calls, texts, emails, colleagues, and noises determine your concentration.

Be fully tuned in to what you're doing and direct your full attention toward it:

  • When the phone rings: Answer with full attention or call back once you are ready. 

  • When an email arrives: Read and answer it with full attention or let it wait. 

  • When a colleague asks for your time, either give them your full attention or arrange to connect at a later time.

This outcome will contribute to a clearer and more composed focus throughout the day. Consequently, you will experience a greater sense of accomplishment, satisfaction, and enjoyment in all your endeavors.

So, the main point is that practicing mindfulness involves bringing more focus and awareness into your daily work activities.

Make a conscious effort to prioritize the main goals in your work and life, without allowing distractions to control your decisions.


"Productivity is never an accident. It is always the result of a commitment to excellence, intelligent planning, and focused effort." 

    – Paul J. Meyer, pioneer of the self-improvement industry


"Great acts are made up of small deeds." 

    – Lao Tzu, Chinese philosopher credited with founding Taoism.


“Work gives you meaning and purpose and life is empty without it.” 

– Stephen Hawking, English theoretical physicist, cosmologist, and author who was director of research at the Centre for Theoretical Cosmology at the University of Cambridge.


“It’s not that I’m so smart, it’s just that I stay with problems longer.” 

– Albert Einstein, German-born theoretical physicist, widely regarded as one of the greatest and most influential scientists of all time.


References and Further readings:

  1. https://www.health.harvard.edu/press_releases/strategies-for-boosting-mental-performance
  2. https://pubmed.ncbi.nlm.nih.gov/27820521/