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The #1 Habit You Should Break for Better Blood Sugar Balance, According to a Dietitian

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Your blood sugar levels hinge on the habits you adhere to on a regular basis. For instance, when you exercise regularly, eat meals that contain a good mix of protein and healthy fat, stay hydrated, manage your stress levels and get quality sleep, you should experience balanced blood sugar levels. However, when you sit for most of the day, skip breakfast and frequently eat processed foods high in saturated fat, refined carbohydrates and added sugar, you may see your blood sugar levels rise. But there is one habit that many people living with diabetes and prediabetes may not realize they’re doing—one that, instead of helping them with their condition, is actually hindering their ability to control their blood sugar levels.



What is the #1 Habit You Should Break for Better Blood Sugar Balance?

Ready for the answer? It’s eating too few fiber-rich carbohydrates. Why does this matter? Because the fiber in healthy carbs like whole grains, beans, fruits and starchy veggies help balance your blood sugar levels by slowing the absorption and release of sugar (glucose) into your bloodstream. And most Americans aren’t getting nearly enough of this nutrient. In fact, the U.S. Department of Agriculture (USDA) and Health and Human Services (HHS) report that more than 90% of women and 97% of men do not consume the recommended 25 to 38 grams of fiber per day. What we do eat a lot of are overly processed carbs that have been stripped of their fiber—which can lead to elevated blood sugar levels and even food cravings. As a result, there’s a common misconception that most, if not all, carbohydrates are bad. According to the International Food Information Council, 23 million people have switched to very-low-carb diets that often cut out certain fruits, vegetables, beans and whole grains that are excellent sources of dietary fiber in an attempt to control their blood sugar.


And that’s not the smartest move. Here’s the deal: There are three different types of carbs found in food—sugar, starch and fiber. And they each have varying effects on blood sugar levels. Each of these carbs can be classified as simple or complex depending on their structure and how quickly they are absorbed into the bloodstream.


Simple carbs—found in sweeteners like table sugar and juices—are made up of one or two sugar molecules that can be easily broken down, utilized as an immediate source of energy, and cause a rapid rise in blood sugar levels.


Starch from foods like vegetables, legumes and whole grains, on the other hand, is a complex carbohydrate with three or more sugar molecules that take longer to digest—which means they cause blood sugar levels to rise more slowly.


While simple carbs and starch both break down into sugar molecules, fiber is a unique complex carbohydrate found in plant foods that cannot be digested. And it plays a pivotal role in slowing down the absorption of sugar and subsequently preventing blood sugar spikes—making it an important carbohydrate for blood sugar control.



How Eating More Fiber Can Help You Balance Your Blood Sugar Levels

When you’re looking to achieve better blood sugar, it’s easy to focus on the quantity over the quality of carbs you consume. But research has shown that gradual improvements in fiber intake can help you strike that balance.


There are two types of fiber that aid in blood sugar control: soluble and insoluble. Just as the name implies, soluble fiber combines with water in the gut to form a gel-like substance that can slow down the absorption of glucose, which helps prevent blood sugar surges and lowers the risk of type 2 diabetes. Soluble fiber also binds to cholesterol in the intestines and removes it from the body through your stool. This process may reduce cholesterol levels, and prevent diabetes complications like heart disease. Examples of carbohydrates that contain soluble fiber include apples, berries, oats, beans, peas and avocados.


Then there’s insoluble fiber—a type that doesn’t dissolve in water and remains intact as it travels through your intestines. A 2018 study published in the Journal of Nutrition found that diets high in insoluble fiber (mainly from whole grain sources) may improve insulin resistance and reduce your risk of developing type 2 diabetes. In addition, a 2020 study published in PLoS Medicine showed that a daily dietary fiber intake of 35 grams may result in reduced hemoglobin A1c—a measure of your average blood sugar levels over a three-month period—as well as fasting blood glucose levels and insulin resistance, compared to low fiber diets of 15 grams per day. Therefore, it is recommended that men and women slowly increase their daily fiber intake to 25 to 38 grams, as the Dietary Guidelines for Americans call for.



How to Eat More Fiber Every Day

Now that you know fiber-rich carbohydrates are an important part of a blood sugar-friendly diet, here are several tips you can use to add more of them to your meals and snacks:


  • Choose whole grains. Swap highly processed, refined grains for their whole-grain counterparts. Think: oats, buckwheat, amaranth, spelt, quinoa and brown rice. You’ll reap their blood sugar-stabilizing benefits.


  • Check the Nutrition Facts label. Listed directly under the “Total Carbohydrates” heading, you will find the amount of dietary fiber in grams per serving. According to the American Diabetes Association (ADA), a food item that contains 5 grams of fiber per serving is considered an “excellent source,” and those with at least 2.5 grams are often labeled as a “good source” of dietary fiber. So, try to reach for foods that contain about 3 grams of fiber per serving or more.


  • Snack on nuts and seeds. From almonds and pistachios, to peanuts, pumpkin seeds, chia seeds and flaxseeds, these foods are the perfect fiber-packed snack to grab on the go. They also contain two other blood-sugar-stabilizing nutrients: protein and fat. It’s important to pair your carbohydrates with a little protein and fat, because, similar to fiber, they prevent blood sugar spikes by delaying the absorption of sugar into the bloodstream.


  • Leave the skin on fruits and veggies. Fun fact: More than 30% of the fiber in fruits and vegetables is found in the skin. So before you grab your veggie peeler, consider keeping the nutrient-rich skin or peel intact!


  • Include beans and legumes. Filled with fiber and protein, beans and legumes are excellent additions to a balanced diet. Consider topping your salads with beans, or making a curry with lentils. Or toss a cup of white or kidney beans in your favorite soup. You can even use garbanzo beans to make a delicious hummus to pair with an assortment of vegetables or whole-grain crackers.



The Bottom Line

Rather than avoiding all carbohydrates out of fear they’ll jack up your blood sugar levels, focus on consuming fiber-rich carbs—which have been proven to aid in blood sugar control. By including a variety of fiber-packed fruits, vegetables, beans, legumes, nuts, seeds and whole grains in your diet, not only will you balance your blood sugar levels, you’ll also reduce your risk of diabetes complications like cardiovascular disease and other conditions, such as obesity. Paired with quality protein and healthy fats, fiber may be the missing piece to your overall healthy diet.

 

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What’s the greatest holiday gift: lips, hair, skin? Give the gift of great skin this holiday season

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Give the gift of great skin this holiday season

Skinstitut Holiday Gift Kits take the stress out of gifting

Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.

In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.

“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.

There are two kits to select from, each designed to address key skin concerns and each with a unique theme — Brightening Basics and Hydration Heroes.

Brightening Basics is a mix of everyday essentials for glowing skin for all skin types. The bundle comes in a sleek pink, reusable case and includes three full-sized products: 200ml gentle cleanser, 50ml Moisture Defence (normal skin) and 30ml1% Hyaluronic Complex Serum. The Brightening Basics kit is available at $129, a saving of 33 per cent.

Hydration Heroes is a mix of hydration essentials and active heroes that cater to a wide variety of clients. A perfect stocking stuffer, this bundle includes four deluxe products: Moisture 15 15 ml Defence for normal skin, 10 ml 1% Hyaluronic Complex Serum, 10 ml Retinol Serum and 50 ml Expert Squalane Cleansing Oil. The kit retails at $59.

In addition to the 2024 Holiday Gifts Kits, gift givers can easily add a Laser Clinic Canada gift card to the mix. Offering flexibility, recipients can choose from a wide range of treatments offered by Laser Clinics Canada, or they can expand their collection of exclusive Skinstitut products.

 

Brightening Basics 2024 Holiday Gift Kit by Skinstitut, available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Pediatric group says doctors should regularly screen kids for reading difficulties

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The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.

New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.

The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.

Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.

Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.

“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.

“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”

McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.

But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.

The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.

He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.

“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.

“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.

McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”

McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.

He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.

“Early identification of reading difficulty can truly change the trajectory of a child’s life.”

This report by The Canadian Press was first published Oct. 23, 2024.

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