THE STORY OF SUGAR AND STARCH

 

Plenty is being said about sugar and carbohydrates these days with diabetes, heart disease and obesity being the problem.  We can easily get confused: is sugar bad or are carbohydrates bad?

 

BASIC: UNDERSTANDING SUGAR AND CARBOHYDRATES.
1.	Carbohydrates: ·         Body require carbohydrates because they are main source of energy ·         45%-65% of our calories should came from carbohydrates. (United States Department of Agriculture) ·         Are more easily broken down by body for energy compared to protein and fats ·         Important for maintaining smooth order of our heart, muscles, central nervous system and others. ·         Why carbohydrates getting a bad reputation. -       Because we tend to consume in excess -       Because we fail to consider the types of carbohydrates we’re taking.
2.	Sugar ·          Is a type of carbohydrate ·         Can be further divided into -       Simple sugars -       Complex sugars: Ø   Include rice, pastas, potatoes and also grains Ø  Also known as starch -       Fructose is found in fruits -       Simple sugars: o   Sucrose is the table sugar o   Both fructose and sucrose are broken down by our bodies into glucose, our source of energy -       Complex sugar: o   Includes rice, pastas, potatoes, and also grains o   Also known as starch -       Starch usually doesn’t taste quite as sweet as simple sugars. Ø  That’s why we don’t really think of “sweet” when we’re eating rice or pastas. -       Our body break down complex sugar such as starch into glucose  (just like they do with the simple sugars)

Both simple sugar and starches are broken down into glucose:

Why:          i.       some starches have a stellar reputation

ii.       Some starches get a bad come

iii.      Simple sugars are considered villains

 

Answer:              depending on how fast the body breaks down these sugar and and get them into our bloodstream.

 

Glycaemic index (GI).

• An index used to measure how fast body breaks down the sugars.
   
• 2 types

• Low GI foods

• Foods slowly broken down by the body so that the sugar gets into our system gradually

• High GI foods

• The exact opposite.

 

• Simple sugars are usually high GI Foods.

• Are easily broken down by the body and quickly get into the blood stream.

• Causing spikes in the body’s blood sugar level.
• The body then respond to this spike by releasing a flood of insulin, which transports this glucose from the blood stream intro our cells where the glucose in converted into energy.
• Problem :

• When so much insulin is released; our body thinks we’ve got too much glucose and stores this as fat to be burned off later.
• Resulting:

• Because there’s a lot of insulin in the blood stream, the glucose depletion happens pretty fast.
• Causing our blood sugar dropping drastically and suddenly
• When these happen, we feel lethargic and hungry.

 

Avoid simple sugars vs stick to complex sugars or starches

• Starches do not break down as easily as simple sugar. (Slow Digestible starch-SDS).
• Different types of starches do get digested faster than other (Rapidly digestible  starch-RDS)
• Foods are typically a combination of both
• Rice = combination of amylose and amylopectin
• Smart move would be to stick to foods with a higher amylose-to-amylopectin ratio because these promote slower digestion and more gradual release of glucose into the blood stream.

 

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The story of sugar and starch.

www.grayoos.com

Body, mind and soul

The Star, Tuesday,

02 February 2016

 

DELIVERING TRANSFORMATION

 

              As much as talk is cheap, to some extent, so is strategy.  If organisations want to see result, it is certainly not in the belaboured hours spent in “strategic brain-storming” where one tends to walk away with a gilded view of objectives and approaches and every little of anything else.

 

              Without granular (resembling or consisting of small grains or particles), and carefully detailed 3-feet plans, strategies are merely impressive words etched on paper and as pointless. As a rule-of –thumb, only 5% of managements time should be spend hatching strategies and 95% dedicated to drawing out detailed plans for implementation.

 

2 ASPECT MUST BE PRESENT FOR CHANGE TO TAKE EFFECT

 

1.	Transformational leadership	The 3 important attributes: 1. GAME OF THE IMPOSSIBLE ·         Incremental improvement do not transform but stretched targets, force an entire system to change. ·         Transformation calls for bold, brave leaders like Tony Fernandez, Arnold Schwarzenegger and Lord Sebastian Coe.   2. RUTHLESS PRIORITISATION ·         Transformative leaders, are ruthless in prioritising their focus areas. ·         You cannot excel if your aim is to be the best in everything.   3. GET YOUR HANDS DIRTY ·         A hands-off leader is guaranteed to fail ·         Must be prepared to dig deep into the trenches with your people. ·         Your people will not have the solutions to everything and your role is to guide, make tough decision and give them the courage of conviction and action.
2.	Detail 3 feet implementation	·         The real hard work that separates “the men from the boy” ·         Moving strategy into execution call for detailed “what-we-do “steps.

 

 

Lesson learned:

 

1. Commitment of management
2. Channelled energies to get together
3. Transparent and accountable.

 

Inspiration from brave leaders:

1. Schwarzenegger

• 6 rules of success

1. Trust yourself
2. Break some rules
3. Don’t be afraid to fail
4. Ignore the naysayers
5. Work like hell
6. Give something back

• Never ever think small
• Think big and shoot for the stars

 

1. Carl Levis

• Believing something and not being afraid of failure.

 

1. Pierluigi Collina (Best Referee)

• Need a new winning advantage

 

1. Lord Sebastian Coe

• You learn more on the day it goes wrong when you absorb the lessons compared to when it goes right.
   
   

Shared from article by

Datuk Seri Idris Jala

CEO of Pemandu

In Transformation Unplugged

Star Biz, Monday 26 Oktober 2015.

RELATIONSHIP AND BUSINESS

 

Supporting your workers and keeping a close eye on team morale is absolutely vital to success.  The principle is simple:

                                                If your look after staff,

                                                They will look after your customers.

 

              Try not to let anger cloud your judgement.  Consider the under lying causes of uncooperative attitudes and seek out solutions.

 

              Business is all about relationships, partnerships and collaboration.  Managing those means, making certain compromises.  The bottom line is that all relationships need to be nurtured.  Maintain good lines of communication, be willing to listen to other people’s point of view and don’t forget that ultimately you need to be comfortable with your decisions.

 

              Communicate to your team that blame is truly unproductive and emphasise that in order to build trust within the group, all member need to take responsibility for their action and face up to the consequences.  Never compromise on your business’s purpose or your quality of services.

 

              Diversity within the workface is tremendously beneficial, and this extends to employees who think and operate in different ways. The same goes for having team member who sometimes challenge a leader’s decision. If handled correctly, opposing voices can help you grow the business.

             

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Sir Richard Charles Nicholes Branson

Handling Difficult Relationship

The Original Disruptor

SMEBIZ, Monday ,25 April 2016

MAKING THE CHOICE TO BE HAPPY

 

              According to the latest research by the Department of Economics, University of Warwick, happiness makes people more productive at work.  This can be achieved by focusing on a memory that triggers a sense of happiness, joy orexcitement.  Hence, forward thinking companies such as Google have invested more in employee support and a happier culture at work where positive result have shown employee satisfaction rising by 37% (Prof Andrew Oswald, “Happiness and Productivity”)

 

              A happier workforce is more productive.  However, cultivating happiness is not an overnight process.  In order to become happier, we need to work at it and be consistent.  Keep focusing on the positives in our lives and things that makes us feel grateful.  Gratitude is such highly positive emotion that can make a person instantly more mentally positive.

 

              Breathing techniques are also incredibly effective tool in cultivating mindfulness force in our lives with the ability to cultivate a winning attitude, even in the face of adversity.

             

              When we caught up with stress, we are involved in ‘doing’ rather than “living”.  We become so entrenched in reaching for out of balance it is important to take a step back and recognise the important to connect with a sense of inspiration and joy so that life flows and excites with rather than drags you down with all its responsibilities.

 

              Some are so used to being exposed to such a high level of stress every day that they become immune to the pressures they are living with.  They are like a wheel in constant motion and they run the risk of burnout because there’s only so much one can take before they run out of steam altogether.  They have forgotten how to slow down or really relax and need to give themselves permission to really enjoy life.

 

              It is the silence which speaks volumes that can really show us what is going on in our inner world

             

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Jojo Struys

Different Spin

Star Metro

Friday ,16 October 2015