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

High Performance Mindset - Understand The World Around You

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We are currently experiencing an attention crisis. To understand a high-performance mindset, first we need to understand how technological disruptions and constant change have led to what we refer to as the PAID reality, 

In this PAID reality we feel,
  • Pressured
  • Always-on 
  • Information-overloaded 
  • Distracted

This reality significantly affects our attention, focus, and presence. 

Consequently, we experience Attention Deficit Trait, leading us to be distracted 47% of the time.

This has an infinite negative impact on our performance, not to mention our creativity and resilience. We've moved into the attention economy, where understanding and managing attention is now the single most significant determinant of business success.

The given below is the mental effectiveness matrix to understand various dimensions of the work we do.


The good news is that we are able to train the mind to boost attention and, thereby, performance. The neurons in our brains are constantly changing to support what we predict and do. If we head to the “mental gym” and proactively train our “attention muscle,"  we are going to neurologically rewire our brain to reinforce focus and every one of our work activities.

Here is a proven method, known as the ABCD method and used by many professionals globally, to coach the mind:

Anatomy: Sit with a straight, relaxed back and a grounded presence.

Breathe: Use your breath as your focal point. Breathe naturally.

Counting: Silently count at the top of every out-breath, from 1 to 10, then backpedal to 1 in cycles.

Distractions: When distracted, relax, release the distraction, and return back to focusing on the breath, starting again at 1.

Science shows that mindfulness training offers numerous benefits at work, including enhanced task performance, better cognitive processes, improved problem-solving, higher work satisfaction, and improved work-life balance. It also offers numerous personal benefits, including better sleep quality, increased happiness, improved immune function, and better mental fitness.

To enjoy these benefits, begin a daily mindfulness practice today. Download a mindfulness training app for guided practices. Participate in group practices whenever possible. Just 10 minutes of daily training will make the difference between struggling within the paid reality and thriving within the attention economy. 

The main point is to improve performance and enhance attention using mindfulness training. 

The best approach is to start a daily 10-minute mindfulness practice.


References and Further reading:

  1. https://hr.fas.harvard.edu/files/fas-hr/files/pm_conversations_staff_5_31_18.pdf?m=1527776880
  2. https://sloanreview.mit.edu/article/the-mindsets-of-a-leader/