10 Fruits You Should Eat to Manage Diabetes

Diabetes is a serious, chronic condition and the problem is getting worse. Thus, learning ways to manage this condition from day to day is also very important. Listed below are ten fruits that are low on the glycemic index and can help to stabilize the blood sugars, as well as giving the body the vitamins, minerals and dietary fiber it needs to stay healthy.

1. Apples
Apples are a great choice for diabetics because they are loaded with dietary fiber and pectin, a compound which breaks down slowly in the body and helps reduce the insulin requirements of diabetics.

2. Cherries
Cherries have an extremely low glycemic index rating of 22, so they will not spike up the blood sugar. They will, however, provide antioxidants like beta-carotene, as well as vitamins and minerals. They also contain anthocyanins, compounds which have been shown to help lower blood sugar levels.

3. Black Plums
This is another fruit which can actually help to control the blood sugar. Like cherries, black plums are a rich source of anthocyanins, but they also contain tannins and ellagic acid, both of which have proven beneficial for diabetes treatment.

4. Guava
Guava is another diabetic-friendly fruit; it contains high concentrations of lycopene and dietary fiber, which are also helpful for maintaining healthy blood sugar levels. It is also a good source of Vitamin C and potassium.

5. Grapefruit
Grapefruit is one of the fruits recommended specifically for diabetics by the ADA: it has a very low glycemic index of 25 and is high in dietary fiber. It also contains naringenin, a compound which can help lower the body’s insulin resistance and can also help achieve a healthy weight.

6. Avocado
High in dietary fiber and monounsaturated fats, avocadoes can also help stabilize blood sugar levels. Diabetics, since they are at an increased risk for heart disease, should have a diet rich in these good fats, since it can lower the risk of cardiac disease.

7. Strawberries
These berries are low on the glycemic index (at 44) and are high in fiber; their antioxidant properties can also help lower the risk for heart disease, which is also critical in the day to day management of diabetes.

8. Oranges
Oranges rank from between 31 to 50 on the glycemic index, which means that they will not spike up the blood sugars and their high fiber content will keep these blood sugar levels on an even keel. They are also good for weight loss, another important part of diabetes management.

9. Pears
Pears are vitamin- and fiber-rich, so can help to stabilize blood sugars and only have a glycemic index of 38. They have also been shown to help lower the body’s insulin resistance.

10. Kiwi
Kiwi has also been shown to support healthy blood sugar levels, probably due to the fact that it is high in fiber, potassium and the anti-oxidant beta-carotene. It’s glycemic index ranges from 47 to 58.

These are all fruits which will help with the day-to-day management of diabetes and make for a more stable blood sugar level and overall better diabetic control.
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7 Healthy Reasons Not To Put Your Partner On A Pedestal

1. Your partner is a human not a god.

No matter how great you think you’re partner may be, they will make mistakes. They will fall off the pedestal you put them on and while they may get back on their own two feet, they want to remain on the ground with you, on your level.

2. Your partner will collapse attempting to maintain your idea of perfection.

Admiration is flattering, but when it becomes expectations your partner feels they have to live up to, it turns to pressure they can’t withstand. The amount of times you tell your partner they are perfect is the amount of times they feel they have to prove you right. No one is perfect. Make your partner feel special, make them feel like they are enough, but don’t make them feel pressured to constantly be more.

3. You will unintentionally stunt their growth.

It is wonderful to have someone who motivates you to be better, but when you put your partner on a pedestal you’re sending the message that they are the best they can ever be. It is sometimes easier to improve and work your way up than it is to maintain being the best.

4. You’re creating an idea of the person you think they are.

And they will try to become this idea of who you want them to be. What you fail to realize is that the idea you have of them doesn’t always match reality, and this leads to your partner trying to be someone they’re not. They’re trying to be the way you see them, and not the way they actually are.

5. You may be provoking insecurity.

It’s hard to see ourselves the way others see us, and if you see your partner as pure perfection, they might start to think about how they are flawed. A complete contradiction? Yes, but if the pedestal you’re putting your partner on is so high up, they can’t help but question how they got up there.

6. They won’t be comfortable enough to show you their imperfections.

You should love your partner for their strengths and their weaknesses, because they do have both. When they feel that you only recognize their strengths, they will be terrified to ever show you their flaws. Love is acceptance, and your partner wants you to accept all of them, not just the good parts.

7. The pedestal might be the reason they leave.
They might fuck up royally at one point or another, and sometimes they’re so scared of disappointing you that they will leave before it ever happens. You might never see them mess things up because they’ll run before they even get the chance, and that way, they remain on the pedestal even after they’re gone.

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10 Fitness Hacks to Enhance Your Health and Everyday Life

In our busy, stress-filled lives, the most important thing we can do is take care of ourselves. With all of the craziness in our schedules, it can be hard to find time to do what’s necessary to make sure we are staying healthy and happy.

To help you manage your time, and take care of your most important resource, your body, here are ten fitness hacks that will save you time and energy, while improving the quality of your life. These fitness hacks will help you sleep better, get in better shape, and get more done, without adding unnecessary stress to your schedule.

1. Turn off electronics at least an hour before bed
When you look at the television screen, computer screen, or your phone, the artificial light stimulates the area of your brain that regulates relaxation and sleep. If you find you have difficulty falling asleep, or sleeping through the night, try reading before bed rather than watching TV, to avoid stimulating your brain and messing up your body’s internal clock.

2. Spend five minutes meditating before sleep
Stress can make it very hard to sleep at night. If you spend just five minutes focusing on your breathing, you can help yourself relax and calm down before bed. If you’re new to meditation, an app like Headspace can help you practice and learn. Otherwise, just turn off any electronics, sit still, and try to focus on nothing but your breathing for at least five minutes (or until you fall asleep).

3. Use Tim Ferriss’s index card method
When you face an overwhelming amount of tasks, steal this method from famous life-hacker Tim Ferriss, rather than shutting down. Each morning, take an index card, write down the two things you absolutely must get done that day, and carry it with you. When you feel overwhelmed, just look at your card and focus on those tasks. An index card limits the size your to-do list can be.

4. Each night, make a list of the next day’s tasks
This will aid productivity, and help you clear your mind before bed. Each night, simply write down the tasks you know you have to get done the next day, starting with the most important one. As you go about your day, work your way down the list, crossing them off as you complete them. Crossing things off a physical list can also help you feel more accomplished, and keep you motivated as you go about your day.

5. Use bodyweight circuits to stay fit at home
The gym is huge time and money commitment. Find challenging bodyweight circuits, and you’ll be able to workout at home, without spending hours and money at the gym. Focus on compound movements and workout routines, like squats, lunges, pushups, planks, and leg lifts, and you’ll train all the major movements.

6. Perform fast exercises or stretches during television commercial breaks (or between Netflix episodes)
The most common excuse to not exercise is lack of time, yet most of us watch TV on a regular basis. During television breaks, get up and do something – 10 burpees, 15 crunches, or some stretching; it all adds up at the end of the day.

7. Start each day with a pinch of Himalayan salt and lime juice in water
According to legendary strength and wellness expert, Charles Poliquin, drinking a glass of water mixed Himalayan pink salt and lime juice each morning helps balance your pH, gives you energy, and keeps your internal processes running smoothly. Plus it tastes good, and after a long night’s rest, you need to rehydrate. Salt will help your body retain more of that water.

8. Drink a large glass of water every time you eat
Every time you eat, even if it’s a snack, be sure to drink a large glass of water during your meal. Not only will this ensure you stay adequately hydrated, but it may also help you eat less, if you are trying to be mindful of your portions.

9. Drink a glass of low-fat chocolate milk after you exercise
After a physically demanding activity, such as a tough workout, you’ll want to supply your body with carbs and protein to help you refuel and recover. Sure, you can mix a fancy protein shake, or go to the local juice bar, but something like chocolate milk provides a quick and tasty protein and carb-filled treat. Yes, it has sugar, but after a strenuous workout, your body will use most of those carbs and protein to replenish your exhausted muscles.

10. Spend five minutes stretching after each workout
If you skip stretching, you’re putting yourself on the fast track to a tight, stiff, and sore body. Take five minutes after each workout to properly cool down and stretch. Even if you only have 30 minutes in the gym, spend those last 5 stretching – it will do wonders for your recovery.

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9 Healthy Foods To Help Soothe Your Sore Muscles

Muscle soreness is not a rare thing to athletes and bodybuilders. It’s the usual effect of a heavy workout after overdoing it in the gym. Although it is simply an indication of muscles adapting to a new exercise regimen, muscle soreness can sometimes result to extreme pain that may place a major threat on muscle recovery.

Good news. Recent researches on bioactive food components that help alleviate muscle pain and enhance exercise performance is growing popularity for the past years. Different kinds of bioactive food components showed promising anti-inflammatory and cancer-fighting attributes that help speed up muscle recovery.

Check out these nine healthy foods to help soothe your sore muscles.

1. Quinoa

Not all protein is found in meat. Quinoa, considered by ancient Incas as mother of all grains is high in protein, fiber and many essential amino acids needed by our muscles to grow. Amino acids in food make up protein, these proteins turn to solid matters that are distributed to different parts of our body including our muscles.

2. Salmon

This protein and omega-3 rich edible fish is known to reduce many kinds of body pain including neck, back and nerve pains. Calcitonin, a protein found in salmon is also found to be a great cure for osteoarthritis and many kinds of inflammatory joint conditions.

3. Coffee

What a great relief for coffee addicts! As it turns out, caffeine in coffee can reduce pain from exercise-induced injury. A study found that a cup of coffee can kill pain brought by exercise. And the results are consistent even if the person is already a coffee drinker or not.  Basically, caffeine works alongside the part of the brain involved in the processing of pain. Caffeine then blocks biochemicals that trigger pain during exercise.

4. Ginger

Get pumped with ginger! A great treat for your sore muscles, ginger helps soothe and alleviate muscle pain. Ginger contains gingerols, an anti-inflammatory compound that helps reduce the aches of osteoarthritis and sore aches. Have a ginger cocktail every before and after your workout and see your muscle pains reduce in a week’s time.

5. Pomegranate

Experience the healing powers of pomegranates. Pomegranates have anti-inflammatory and antioxidant properties that act as natural anti-inflammatory medicinal foods that help in reducing exercise- induced muscle damages. Among its effects are better oxygen efficiency, enhanced blood flow, power production and performance benefits for anyone who trains regularly.

6. Blueberries

Many kinds of phytochemicals found in plants can help us reduce muscle damage after a tough workout. Blueberries, for example contain phytochemicals such as anthocyanidins, flavonoids, and ellagic acid that help in reducing muscle soreness. Aside from phytochemicals, blueberries contain antioxidants that help protect against many chronic diseases.

7. Chocolate Milk Shake

Every training your body excretes energy, water, nutrients and sugar! To keep your sugar levels on normal degree, have a yummy chocolate drink after every meal. It’s a great protein-rich drink that can help you replenish your lost sugars and rebuild muscles.

8. Almonds

Another plant-based food filled with protein, Almond is an excellent food for rebuilding muscles and reducing soreness. Almonds are also great source of heart healthy fats and magnesium. Magnesium offers a great boost in your energy and helps level your blood pressure and blood sugar levels.

9. Cottage Cheese

One of the top body building foods, cottage cheese is a low-fat snack with only 80 calories. Made by draining whey or curdling milk, cottage cheese is part of unprocessed kinds of raw cheese. Cottage cheese is great source of dietary fats for those who are exercising with a goal to lose weight and gain muscles.

Are you ready to eat your way to sore muscle recovery?
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Attitudes Of Truly Happy People That You Can Learn

Without realizing it, you may be inviting a serious threat to your happiness into your psyche every day.

Unchecked, it could take hold of your upbeat mood and plunge it into darkness.

I’m talking about social media.

A double-edged sword if ever there was one, social media gives us connection with one hand and takes away contentment with the other. We hold up our lives in comparison to these sanitized images and needlessly find our own lives wanting.

To keep a cheerful perspective, it’s important to remember that nothing on social media is ever the whole story, that the messy and chaotic part of life is usually hidden from public view.

For instance, that joyful photo of your friend with her new baby won’t reveal that she’s suffering from postpartum depression, and the photos of your coworker’s active social life won’t reveal his painfully low self-esteem.

Comparing your life to others’ lives is always risky. But to compare it to the “Photoshopped” version of others’ lives is downright dangerous and could sink you into a funk for no good reason at all.

It’s time to do a reality check. Below are 16 signs that genuinely happy people can’t help but show. You might very well be happier than you think you are.

1.  Happy people celebrate others’ success

The concept of degrading others in order to elevate themselves is not in their repertoire. In fact, watching the people they care about succeed lightens their mood. Happy people like seeing other people happy.

2.  They use a variety of coping strategies when they’re stressed out

Whether it’s calling a friend, writing in a journal, going for a walk, hitting the gym or simply meditating, they have more than one tool in their stress-relief toolbox.

3.  They are content with what they have right now

The Buddha teaches that wanting is the source of all suffering. Happy people are able to accept their lives as they are in this moment. They might wish for something, they might be striving to obtain something, but if that something never materialized, they know they’d be fine without it.

4.  They problem solve instead of worry

Worry is a gerbil wheel—it requires lots of energy but gets us nowhere fast. Positive, happy people feel empowered to effect change; they may still feel the fear, but it galvanizes them to action.

5.  They forgive easily, especially themselves

They don’t spend time berating themselves or others for normal screw-ups. Happy people are able to feel compassion; they can see the big picture and understand human frailties.

6.  Happy people sleep well

That gerbil wheel of worry is quiet, and their bodies are centered; they are able to fall asleep naturally. Good sleep is not only a sign of happiness—it’s also critically important to becoming happy. Sleep is so crucial to health and happiness, it should be everyone’s #1 priority (with a special dispensation for new parents, who should be napping every chance they get!) Only when we’re deep asleep does the “sanitation crew” come out and do all the daily maintenance and clean up, invigorating us for the next day.

7.  They laugh easily

Laughter flows effortlessly out of them when they see a child giggling uncontrollably or when someone makes an especially ironic observation. They are able to experience spontaneous moments of joy.

8.  They hang out with other happy people

They have a circle of predominantly happy friends. Gone are the whiners, the critics, and the cynics. In their place are optimists and enthusiasts—people who love life and nourish their optimism.

9.  They truly and deeply love someone

It doesn’t matter who—it can be a child, a grandchild, a lover, a parent, a best friend from high school—but whoever it is, they genuinely love and accept that person. Happy people gladly take the risk of being vulnerable that comes from loving someone with their whole heart.

10.  They’re looking forward to something specific

We’re not just talking a cruise or tickets to a Broadway play. Happy people look forward to all kinds of smaller events, too, like the sound and smell of brewing a fresh pot of coffee every morning, a dinner date with an old friend, or just having a whole day to binge watch a favorite show. Having a positive sense of future is the hallmark of a happy person.

11.  Happy people are able to smile, even when they’re alone

No social mores at play here, no one to win over. Just a private moment of pleasure. Happy people can feel joy even when there is no one else around.

12.  They have a sense of satisfaction from something in their lives

Maybe it’s something they wrote, created, painted, or constructed. Maybe it’s the success they’re having within their business, family, or studies. Or maybe they tackled and survived a major health issue. Whatever it is, it brings them a lasting sense of satisfaction—a sense that they have done something they’re proud of. Happy people take stock in their accomplishments without guilt or shame.

13.  They frequently experience gratitude

This is not just being able to see the gifts they’ve been given in life—housing, clean water, a working brain, life itself, and so on. It’s also seeing the infinite ways in which things could have gone horribly wrong in their world, but didn’t, and being grateful for having been spared. Because of this, they have a rare sense of perspective that keeps them grounded.

14.  They rarely get angry at small stuff

They pick their battles. They get angry over injustice or violence or narcissism, but not at a waiter who has forgotten their water.

15.  Happy people are rarely bored

Happy people have both energy and curiosity. They have little trouble finding ways of engaging their brain, body, and spirit in the world around them.

16.  They take care of their bodies

People who have a positive outlook on life take care of the vessel that carries their soul. Even if they’re not the picture of health, they haven’t given up and deserted their bodies. They might be in pain or have a chronic illness, but they still care about their health and do things that support their own version of wellness.

So, the next time you want to catch up with friends and family via social media, take a moment to ground yourself before logging in. Think through all of the signs that prove you really are happier than you think. It’ll help you keep the social media blitzkrieg in perspective.

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Health And Safety Away From Home

 

Safe Travel: Health And Safety Away From Home
We All Know Health and Safety laws apply to all businesses, no matter how small. As an employer, or a self-employed person, you are responsible for health and safety in your business. You need to take the right precautions to reduce the risks of workplace dangers and provide a safe working environment.

In this article we will be talking about safe travel in refers to health and safety away from home.
We will be listing out eight (8) thing you should have in mind for a Safe Travel

1. Know Your Hotel:There are, on average, 8,000 hotels fires in the U.S. each year, in which dozens of people die, most of them from inhaling smoke and toxic fumes, not from burns. It's wise to know the location of your floor's fire alarm, and at least two posible escape routes from the florr. Count the number of doors between your romm and the nearest exit. In the event of a fire, this will allow you to feel your way there through darkness or smoke.

2. Ease Jet Lag: Jet Lag is caused by a disruption of sleep/wake patterns. Flying westward lengthens your day, and flying eastward shortens it. Because it compresses the day/night cycle, the eastward flight is more likely to produce jet lag. One preventive technique is to start shifting your sleep/wake cycle to the new time in advance. If traveling east to west, go to bed-and get up-an hour later each day for three dyas before departure. For a west-to-east trip, move your sleep time an hour earlier each day. If traveling great distances, schedule a stopover if you can. Once you arrive, sunlight may help reset your biological clock. Spend some time outdoors during the first few days. And despite tiredness or wakefulness, try to go to sleep and get up at usual hours.

3. Steer Clear Of Ice In Countries Where The Water Is Unsafe: Treat ice cubes in developing countries with just as much caution as you would the drinking water. When contaminated ice caubes are allowed to melt in beverages-alcohic or otherwise-enough bacteria can survice to cause traveler's diarrhea. If you're making your own cubes and safe water is unavailable, boil tap water for two to three minutes.

4. Fly Comfortably: The cabin air of an airplane is thinner and dryer than normal air, so it's best avoid alcohol, which dehydrates you. Drink lots of non-alcoholic liquids, even if you're not thirsty. And get up to stretch and walk around once an hour, since sitting for long periods can hamper digestion, circulation, and flexibility, and can also cause your feet to swell.

5. Buy A Car With An Airbag: If all americans used lap-and-shoulder and all cars were equipped with airbags, an estimated 9,00 lives would be saved annually, and 150,000 serious injures prevented. If you're shopping for a car, let the car dealer know you're interested in an airbag. Even though airbags don't come with every car, you can expert your influence for change. Even if your car has an airbag, remember to wear your safety belt, too.

6. Maintain Healthy Eating Habits When You Travel: One survey showed that frequest business travelers tend to eat a diet higher in fat (45 to 48 percent of thier total calories coming from fat) than other groups. And no wonder: travelers often have few options (on planes, for example, or at fast-food outlets) or may find gourmet restaurant fare irresistible. But there are ways to control your eating habits away from home. For example, airlines are required to offer special meals, provided passengers place their orders 24 hours in advance. You can often get low-calorie, low-cholesterol, low-sedium, vegetarian, disbetic, or kosher meals-just ask what's available. Or if you prefer, pack your own low-fat meal. In restaurants, good starters include a broth-based soup, steamed seafood, fresh melon, or a green salad (have the dressing served on the side). Choose foods that are poached, steamed, broiled, or roasted, and ask that butter or oil be used sparingly (or not at all) in the cooking. Ask to have the skin removed from poultry before cooking, or remove it yourself when the dish arrives. Sauces such as hollandaise, mayonnaise, tartar sauce, and remoulade are all high in fat. Brown sauces, such as bordelaise or bourguignonne, are stock-based and may be lower in fat if they have been skimmed and no butter has been added. meatless tomato sauces are likely to be relatively low in fat.

7. Wear Your Seat Belt: Seat belts saved nearly 11,000 lives in the U.S. between 1983 and 1987, according to federal officials. By wearing a lap-and-shoulder belt, you reduce your risk of dying in an automobile accident by 40 to 50 percent.

8. Choose A Car With Antilock Brakes: Antilock brakes may one day contribute substantially to highway safety. Activated by a sensor attached to each car wheel, these brakes detect potential skids and react according, pulsing the brake power and bringing the vehicle to a faster, safer stop than conventional brakes. Antilock brakes are now standard equipment on some cars and optional on some others.
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Set a goal for yourself

"Life is hard at times. But when I overcome more challenges, I become much stronger then. So I’m going to embrace them."

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