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9 Tips to Lower Blood Sugar Naturally

Lifestyle Changes to Help Control Diabetes

It’s the Holy Grail for people with diabetes – checking your blood sugar and seeing the numbers right in line. Can lifestyle changes help? Yes, say nutrition experts and top diabetes doctors. Check out these 9 tips to for lowering your blood sugar naturally…
If you have diabetes, lowering blood sugar isn’t just a short-term goal: It absolutely helps prevent or delay diabetes complications, including kidney, eye and nerve diseases, such as diabetic peripheral neuropathy.

Most of these conditions require 10 or more years to develop, but “it’s still worth aggressively managing blood sugar levels to slow the onset of complications,” says Edward Geehr, MD, Lifescript Chief Medical Officer.

Here are 9 tips to keep your readings on target…

1. Never eat huge meals.

“I always tell my patients to spread their food out over the day, keeping carbohydrates consistent,” says Jill Weisenberger, MS, RD, a Virginia certified diabetic educator and Lifescript’s nutrition expert.

“Don’t eat small meals to save up for a big dinner,” she advises.

To help your body regulate blood sugar levels:

    • Avoid fasting
    • Don’t skip meals
    • Know your carb counts

How many carbs per meal are ideal?

“It’s tailored to each individual,” says Weisenberger, who factors in medication, hormones and other key information for each patient.

A typical starting point is 45 grams per meal for women and 60 grams for men, according to the American Diabetes Association (ADA). But some experts now recommend a greater reduction in carbs from the diet.

From there, make adjustments according to your blood glucose readings

2. Eat more resistant starch

Resistant starch – found in some potatoes and beans – bypasses the small intestine, gets metabolized by the good bacteria and then behaves as dietary fiber in the large intestine, Weisenberger says.

“Even after your next meal, your blood sugar will be lower,” she says. “It’s called the ‘second-meal effect.’”

You’ll find resistant starch in a potato that has been baked and then cooled, but not in a warm potato. So a half-cup of potato salad will bring on better blood sugar readings than the same amount of warm mashed potatoes.

Resistant starches are also found in:

    • Unripe bananas
    • Beans and lentils
    • Whole grains, including wheat, oats, rice and buckwheat
    • Corn
    • Cold pasta

3. Beans are a girl’s best friend.

Can something as simple and inexpensive as beans really help with diabetes control?

Absolutely! says the ADA. That’s because beans are slowly digested, resulting in only a small rise in blood glucose levels.

People with type 2 diabetes who ate at least a cup of legumes (beans, chickpeas and lentils) daily for three months had lower blood glucose (blood sugar) levels, as measured by the A1C test, according to a 2012 Canadian study published in the Archives of Internal Medicine

(An A1C, or glycated hemoglobin test, is a way to measure your average blood glucose levels over a 2- to 3-month period.)

Beans also are an excellent source of folate, which is linked to a lower risk of cardiovascular disease, a common diabetes complication.

Eating 1-3 cups of cooked beans a day will lower total cholesterol 5%-19%.

And if you love the convenience of cooking once and enjoying leftovers for days afterward, it’s easy enough to whip up a batch of homemade lentil stew, 9-bean soup or chili once a week.

Not a big bean eater? Sneak beans into your favorite foods, including:

    • Soups
    • Salads
    • Side dishes
    • Casseroles

But introduce them gradually into your diet, the ADA says. Chew thoroughly, drink plenty of liquids to aid digestion and take enzyme products such as “Beano” to avoid gastrointestinal distress.

For convenience, go for canned beans, which require less preparation time and are as healthy as dried varieties.

4. Shed a few pounds.
Carrying around extra pounds causes insulin resistance, keeping the blood sugar-lowering hormone from working.

Your weight-loss goals don’t have to be enormous either. Some of Weisenberger’s patients have seen improvements in blood glucose readings with only a 5-pound loss, she says.

 
5. Get more high-quality shut-eye.

Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says.

Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a Feb. 2015 University of Chicago study.

Healthy volunteers who didn’t get enough sleep for several nights in a row had higher blood levels of fatty acids, which reduced the ability of insulin to regulate blood sugar, the researchers found.

Lack of sleep is also linked with other health conditions, including heart disease, stroke and cancer.

Aim for at least 7 hours of uninterrupted sleep per night.

Having sleep troubles? Follow these recommendations:

    • Sleep in a cool, dark room.
    • Exercise early, and not within 3 hours of bedtime
    • Go to bed and wake up at the same time each day.
    • Don’t look at screens for at least an hour before bedtime, including TV, tablets, cell phones and computers.
6. Make friends with some cactus.

The paddle-shaped nopal cactus (also known as “prickly pear”) might reduce blood sugar.

The fruit and stem of the nopal plant may slow carbohydrate absorption and lower post-meal blood glucose readings, according to some preliminary studies. But no large studies have proven if nopal is effective to prevent or treat diabetes, says NYU Langone Medical Center.

Popular in central Mexico, nopal is boiled, grilled, fried or mashed, added to soups and stews, and even eaten raw. It’s a good source of vitamins, minerals, fiber and protein.

7. Banish stress.

When you’re stressed out, your body creates a lot of stored energy – glucose and fat – so cells can use it when called into action.

In people with diabetes, this extra energy doesn’t make it to the cells, so glucose stays in the blood and results in high readings, according to the ADA.

How can you burn off tension?

Yoga and meditation have helped lower blood sugar levels in her patients, Weisenberger says. For even better results, try these practices as well:

    • Tai chi
    • Deep breathing
    • An attitude of gratitude
    • Positive thinking
    • Giving yourself pep talks

Not your thing? Then create your own stress-relieving routines, such as:

    • Learning a craft
    • Starting a hobby
    • Exercising or stretching to music
    • Taking a warm bath or shower
    • Watching a movie
8. Move a little more each day.

Exercise normalizes blood glucose in people with type 2 diabetes (but not type 1).

“In type 2, exercise helps improve insulin resistance,” says James G. Beckerman, MD, a cardiologist in Portland, Ore. “The end result is lower blood sugars.”

But exercise is important for both types of diabetes because it helps prevent heart attack, stroke or diminished blood flow to the legs.

Because exercise can immediately reduce blood sugar levels in people with type 2 diabetics, work with your health care team to determine the right amount of activity and timing for insulin.

A combination of strength-building resistance and aerobic exercise may be the most beneficial, Dr. Beckerman says.

[Check out more ideas in Kathy Smith’s Exercises for Diabetics.

9. Never skip breakfast.

We’ve all heard that breakfast is the day’s most important meal. This is especially true for those who have diabetes. After fasting 8-12 hours, your body needs food to balance blood sugar levels and injected insulin from the previous night.

A high-protein breakfast may help women maintain better glucose control, according to 2014 University of Missouri research.

In the study, women aged 18-55 years old consumed meals with similar calories, fat, and fiber contents — but differing amounts of protein. Researchers monitored the amount of glucose and insulin in the participants’ blood for four hours after they ate breakfast.

The best breakfasts contained 39 grams of protein and led to lower post-meal glucose spikes than the meals with less protein, the researchers found.

Besides, eating breakfast can help overweight people with type 2 diabetes shed extra pounds. Of the 4,000 participants In the National Weight Control Registry who maintained at least a 30-pound weight loss for about 5.5 years, almost all said they ate breakfast daily.

For more information, visit Diabetes Health Center.

How Much Do You Know About Diabetes?
In the United States alone, 29.1 million people have diabetes. And 8.1 million of them don’t even know it. Unfortunately, misinformation about diabetes is rampant – and mixing up the facts about this disease can have dire consequences. Test your knowledge with our diabetes quiz.

The Launch of SIMLIM.SG

In case you don’t already have an opinion on Sim Lim Square, ask anyone what they think about it and it’s unlikely that you will get very positive feedback.

The problem is that when Sim Lim Square makes the headlines, it’s usually not for good news. And despite continuous efforts from the management to revitalize the mall, the place still feels quite empty.

Two tech-lovers want to change that with an independent price comparison platform called Simlim.sg, aimed at bringing more transparency to Singapore’s largest electronics and IT hub. “Sim Lim Square has so much potential to be a great place. It’s like a cave of wonders for tech-geeks with hidden gems you can’t find anywhere else in Singapore.” says Michael Grosso, co-founder of Simlim.sg. “But finding the good deals and avoiding the bad ones is precisely everyone’s biggest challenge when it comes to shopping at Sim Lim Square. That’s why we decided to launch Simlim.sg.”
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Simlim.sg offers a simple interface whereby visitors can search and browse thousands of electronics and IT products, and be provided with the latest prices from over 55 participating Sim Lim Square merchants (as of launch 9 Nov 2016). Users also have the option of directly communicating with merchants through the platform’s Messaging feature where they can ask for more product details, check stock availability, or enquire about anything else – from the convenience of their home or MRT ride to work.
Aside from price comparison and perhaps more importantly, the platform also allows customers to rate merchants in an effort to encourage and recognize good customer service at the mall.
By digitizing retailers, Simlim.sg combines the convenience of an e-commerce- like platform with the accessibility of physical stores, relieving customers from having to choose between waiting for deli very and spending time locating a store that sells what they need.
“Stores are not dead, but they have to adapt” says Michael.“ Besides proposing an ever-better in-store experience, small shops need to step up their online presence as well.
This is crucial because even though we are still mostly buying from stores today, we are increasingly relying on information found online to decide what and where we’re going to
buy. The problem is that small shops are essentially invisible online, which leads to a growing part of their business lost to e-commerce each year.”
Michael came up with the idea out of sheer observation while he was looking for a
hard drive in Sim Lim Square. “I remember seeing an excited group of students sitting on the floor by the lifts, circling good deals on price lists spread out in front of them. Then I saw almost everyone else going from one store to another, relentlessly hunting for the right product at the right price. Obviously most retailers and shoppers own a computer or a smartphone, so I figured there must be a better way to connect them together.”
Simlim.sg was born.
Roger Mulchandani and Michael Grosso met in 2015, while working at the same advertising firm in Singapore.
“Michael and I quickly became good friends, and we started talking about Simlim.sg soon after we met. I immediately saw the potential of a service that could finally allow shoppers and retailers to connect more directly. Both Michael and I grew up in small family businesses and thus fully appreciate the importance of helping them be an active part of today’s digital economy. The irony is that a lot of them actually have better prices than the bigger stores or e- commerce, but no one knows about it because they are essentially invisible.” said Roger.
The topic became a recurring conversation, and the chats soon turned into a serious project on which the pair found themselves spending countless nights and weekends perfecting the concept and development of Simlim.sg.
The two co-founders contacted Sim Lim Square’s management as soon as the site was ready for a demo in July, to show them the concept and get their feedback before approaching the merchants of the mall. Their feedback was very positive; even more so from the merchants themselves.
As Roger relates: “I got to spend a lot of time with various shop owners understanding their concerns about trading at the mall, and how previous bad publicity had affected them. Once I shared our vision of Simlim.sg and how transparency could benefit both their business and customers, they totally got it.
Both Michael and I were very encouraged to see that we got over 55 businesses to join the platform before we even launched. And it’s incredibly rewarding to see that we literally have every category of IT and electronics represented on the platform from Day 1.”
Simlim.sg has over 55 retailers as of launch date featuring over 4000 products available across all categories of IT and consumer electronic

GOODSMANS EALING TURNTABLE

Image result for GOODMANS EALING

SINGAPORE, October 2016 –  This season, Lamch & Co introduces the Ealing turntable by Goodmans, a household name in home entertainment since the 1920s in the UK. Built with portability in mind, the Ealing turntable is a stylish and portable piece of musical history, constructed with a classic chassis and adorned with authentic detailing

Ealing’s design is inspired by classic lines to exude a stylish vintage vibe.  With contemporary upgrades, Ealing is a turntable that not only looks chic and fashionable with its textured cover and capped with both gold and rose gold hardware for a touch of elegance, it is also adorned with a hardwearing finish for durability.

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With stereo speakers built-in, Ealing is as easy to operate as it is beautiful. It comes fully equipped with the necessary hardware to listen to your vinyl records straight away. But if your inner audiophile longs for a fuller and more robust sound, the in-built pre-amplifier and included cable sets ensures a flawless connection between your Ealing to your powered speakers for an immediate auditory boost.

For those who prefer the best of both the new world convenience and old school charm, the Ealing is brought up to speed with the latest technology, enabling you to connect to your computer and save your favourite music right from your vinyl records. All the cables you would need, and the software for archiving your music, are also included to make the process of converting all of your vinyl records into MP3 files on your computer a breeze.

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Equipped with a built-in, rechargeable battery, Ealing is truly portable. There is no need to fret over a tethered power supply for those days when all you want is a great time in the park, at your friend’s party or even just around the house. Ealing is ready to spin whenever and wherever you are. Furthermore, with both aux-in ports and RCA connections baked-in, Ealing can be enjoyed either with friends or alone.

Get your groove on with the Ealing turntable, now available in at Antė@TANGS, Antė@Suntec Antė@Vivocity and Twobros Lifestyle & Gadget Store in black and cream, retailing at S$169.

Last Call for Yellow Ribbon Prison Run

Yellow Ribbon

Final call for registration! Come run for second chances and sign up for the Yellow Ribbon Prison Run happening Sunday, 4 Sept! Enter promo codes YRPpuma5 (for 10km run) and YRPpuma3 (for 5km walk) to enjoy exclusive discounts. Registration closes today so hurry and run for second chances today!

And dont forget that Racepack collection will be next Saturday on the 20 Aug happening at Suntec City Convention Centre.

Sat – Sun, 20 – 21 Aug 2016

11am – 8pm

Suntec Singapore Convention & Exhibition Centre, Level 3 Concourse

1 Raffles Boulevard, Suntec City, Singapore 039593

Yellow Ribbon Running Man Challenge 2016

Want to win free run slots to the Yellow Ribbon Prison Run? Join the Running Man Challenge from now till 14 Aug when you hashtag your video with #‎YRSecondChance. The 5 Most-Liked videos win a pair of tickets to the Yellow Ribbon Prison Run happening Sun, 4 Sep! Hurry and show your dance moves today!

Check out the video below

 

14 Myths Debunked on Giving a Great Presentation

Pic: Mcgrathpower.com

I am sure that there was a time in your life that you were ask to present in-front of your colleague or public,  be it in a classroom or a auditorium and just the thought of the audience looking at you proves to be nerve racking, for me,  I have done this many times presenting to small to large group and even big corporation. I don’t deny that I still have butterfly in my stomach before presenting but once you practice you get better.

So as I was browsing through my twitter feed I came across Rowena’s article on 14 Myths debunked in INC.com and she sure dished out some pretty good tips which would prove rather handy in your future presentation.

Rowena Crosbie, an Entrepreneurs’ Organization (EO) member from Iowa, is president of Tero International, Inc., a premier interpersonal skills research and corporate training company. We asked for her thoughts on presentations and how you can perfect your next one.

For thousands of men and women, speaking in front of a group is an experience that is feared. More than a fear of heights, spiders or even dying, if you can believe it! The statistics indeed support Jerry Seinfeld’s humorous claim that most people at a funeral would rather be the corpse than the person delivering the eulogy. But, it is the ability to communicate effectively with individuals and groups that is cited as the primary factor contributing to the success of the highest-paid managers. So it’s definitely a fear worth overcoming and a skill worth nurturing.

Like overcoming any fear, the solution lies in education, understanding and repetition. Here are some of the common myths surrounding presentation skills and the reality behind them:

Myth #1: Start out with a joke– it gets the audience warmed up.

Reality: Although it’s certainly true that the release of adrenaline and endorphins into the system heightens learning and interest, a joke is seldom, if ever, appropriate. Too many speakers confuse comedy with humor. Humor is the relating of funny, relevant and non-offensive stories, cartoons or anecdotes to support the message. When they fail in their purpose, you don’t. Leave the comedy to the professional comedians.

Myth #2: Write your speech out so the most powerful words are used.

Reality: Written communication and spoken communication are two distinctly different mediums. Taking one mode of communication (written) and translating it directly to another (spoken) without any modification is dangerous. The words, phrases and stories we all enjoy reading in our favorite novels are too windy when communicated word for word in a presentation.

Myth #3: Put your hands in your pockets. It will make you feel relaxed and makes the atmosphere casual.

Reality: Studies have shown the critical importance of the visual element in presentations. This includes eye contact, attire, stance, grooming and gestures. When a speaker’s hands are buried in their pockets (or behind their back), effectively one-third of the ability to communicate is eliminated. Supportive gestures enhance the message and facilitate learning.

Myth #4: Scan your audience; everyone will think you’re looking at them. That’s important.

Reality: Our brains take in information through our eyes in the form of movement, shape, light and color. Our brain has to process information very quickly when the eyes are scanning the room, allowing little time for thinking about this important presentation. Talk to one person at a time, holding your focus for several seconds and slowing the input to your already very busy brain cells.

Myth #5: An alcoholic beverage prior to presenting will relax you and make you sharper– just one!

Reality: Alcohol dulls the senses. Aren’t you glad your airline pilot or surgeon doesn’t have just one to relax them before they approach their job? Other no-no’s in the food and beverage category prior to presenting include caffeine, dairy products, drugs and over-eating.

Myth #6: It doesn’t matter if you run a few minutes long in your presentation. The topic is an interesting one, and after all, they invited you to speak.

Reality: People dislike a speaker running over their time. Even if the presentation is very interesting, it’s not appropriate to run long. In fact, it’s better to not even finish on time. Plan to finish early– five minutes early.

Myth #7: Share all of the background information and factors affecting the topic. It’s very technical but necessary.

Reality: Your audience only needs to know enough to understand your premise. Allow for a Q&A period at the end of your talk to answer those questions the audience is most interested in. Provide detailed information in a handout.

Myth #8: You’re there to inform the audience of progress–not persuade them–so why worry about presentation techniques?

Reality: Many people say there are two types of presentations; one to inform and one to persuade. Wrong. There is only one type of presentation– the one to persuade. Whether you’re selling a product, a service, an idea or your own credibility, you’re persuading, and you need to know how people are persuaded.

Myth #9: Take questions during your presentation to be certain everyone is with you at all times.

Reality: Unless your presentation is several hours long or modular, this practice can be deadly. Questions from the audience can be hostile, get you off track or, at best, be time-consuming. Allow time at the end of the presentation for questions.

Myth #10: Practice makes perfect.

Reality: Practice makes permanent. Practicing the wrong techniques makes for bad habits that are difficult to break. Learn the techniques that work and practice those.

Myth #11: Use the techniques you’ve seen used by the late-night talk-show hosts. It’s effective for them, so it must be right.

Reality: Many factors affect our success in a presentation. I wouldn’t want to assume my audience attaches the credibility and charisma to me that they do to the accomplished entertainer. Neither should you. Learn the techniques that work and then use them.

Myth #12:  Don’t worry about using visual aids. They distract the audience.

Reality: When you use visual aids, you are perceived as more professional, more credible, more persuasive and better prepared. In addition, research on the subject shows that when you support your presentation with relevant, interesting, colorful and multi-sensory visuals, learning is improved by 200%, retention by 38% and the time to explain complex subjects is reduced by 25% to 40%.

Myth #13: If you use the latest and greatest presentation technologies, you won’t have to worry about your presentation skills.

Reality: A quick recipe for disaster is to be lulled into thinking that all you need is the latest technology and your problems are over. That idea is unfortunately becoming more prevalent with the introduction of more and more innovative methods of incorporating visuals into presentations. Your visual aids are just that– aids. They are intended to enhance your presentation, not make it for you. Presenters must remember to focus on the human side. Regardless of how flashy or impressive your visuals may be, you are still the most important visual for your listeners.

Myth #14: If you don’t speak to groups often, don’t waste time and money attending a development program on the subject.

Reality: The skills for effectively speaking to groups are the same skills effective for speaking one on one. If you speak to anyone during the day–your clients, boss, co-workers, employees, spouse, kids–you need to develop these important skills.

PUMA introduces all-new IGNITE Dual

Puma Ignite Dual

Singapore – 6 July 2016, Global Sports Brand PUMA continues to expand its successful
IGNITE running franchise with the all-new IGNITE Dual for Autumn-Winter ’16 that offers
duality in both function and style.

Engineered to provide ultimate flexibility and cushioning for mid and long distance runners,the IGNITE Dual features the proprietary IGNITE FOAM midsole that’s visible on the heel and hidden in the forefoot to offer full length energy return. Articulated chevron grooves are designed to compress during landing and rebound. The molded EVA sockliner cradles the foot comfortably for an easy run. The outsole has been technically enhanced by PUMA to mimic the natural gait of the runner. A guidance groove that runs from the heel allows a smoother transfer of the runner’s weight from heel-strike to toe-off. Deep forefoot flex grooves add to the freedom of movement while carbon rubber is introduced on the heel for extra durability.

The duality story extends to the upper with a two-tone premium flexible mesh that delivers a comfortable fit, breathability and flexibity. Adding depth and dimension to the silhouette is the color shifting mesh and reflective panels for extra visibility in low light conditions. The look is finished with an exciting contemporary graphic that gives the IGNITE Dual a youthful appeal and hook back to the upcoming Olympics Games where the design DNA continues on the training and podium wear of PUMA-sponsored Federations and athletes.

The IGNITE Dual is available in IGNITE Dual Disc (pic below) and IGNITE Dual evoKnit iterations – variations of the upper design with the same tooling. The IGNITE Dual Disc features PUMA’s innovative laceless Disc Closure System that allows a quick, easy and custom fit with a turn of the Disc dial. Its upper is constructed with a combination of comfort foam that stretches to conform to the foot and net mesh for breathability and depth. The evoKnit Dual is created with a knitted upper for a soft comfortable fit, breathability, and flexibility.

PUMA EVO Knit

The new IGNITE Dual (SGD 159) and running apparel range will be available at PUMA stores
and authorized retailers from 15 July 2016.

USA Blacklight Run comes to Singapore

SINGAPORE – Singapore is set to host the world’s largest nighttime 5km. A first for Singapore and  Asia, the Skechers Blacklight RunTM is the brightest 5km on the planet and will be organised by Singapore event specialists Orange Room on 29th October, 2016 at Palawan Green on Sentosa.

Less about speed and more about fun, there will be three Blacklight RunTM Zones along the course, each with a distinct colour – green, pink, orange – where runners/ walkers will be showered in Blacklight RunTM UV Neon Glow Powder that glows in the dark.

The Skechers Blacklight Run After PartyTM is legendary and coming all the way from the USA to Singapore is Guest DJ “DJ Automatic”, the original Blacklight Run DJ, who has shared the stage with Kanye West, Lil’ Jon, T.I and more, and will be spinning at the Skechers Blacklight RunTM Singapore. Joining DJ Automatic on the decks is one of Singapore’s most exciting new comers, DJ at Singapore most popular nightclude, Zouk, 47686789DJ Jade Rasif.

“The After Party is a big part of the Skechers Blacklight RunTM experience. DJ Automatic is the original DJ from the USA events and we’re flying him in for the inaugural Singapore event. He will be on stage alongside other great acts, to make sure the Skechers Blacklight Run After PartyTM is an unforgettable experience for all,” added Ting.

Never run before? No problem, the Skechers Blacklight RunTM is for everyone and children under six years are free. Gv The Standard Registration is S$50 and includes official white Skechers Blacklight RunTM t-shirt, Skechers Blacklight RunTM drawstring bag, glow-in-the-dark tattoo, Skechers Blacklight RunTM race bib, Skechers Blacklight RunTM Glow Pack at the finish line, and free entry to the Skechers Blacklight Run After PartyTM. VIP Registration is S$80 and includes lots more Skechers Blacklight RunTM swag. Early bird prices finish on 13th August.

“One thing we can guarantee is fun. Everyone will have a great time on the course whether you run or walk, and the Skechers Blacklight Run After PartyTM will be the best on the planet. Whatever you choose to wear, be ready to finish a different colour to what you started! All products are 100% natural and non-toxic, and be sure to bring your phones and cameras to snap the memories,” added Ting.

For more information:

website: www.blacklightrun.sg

facebook: www.facebook.com/BlacklightRunSingapore

Instagram: @blacklightrun_singapore

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