Healthy eating is a cornerstone of healthy living — with or without diabetes. But if you have diabetes, you need to know how foods affect your blood sugar levels. It’s not only the type of food you eat but also how much you eat and the combinations of food types you eat.

  • Learn about carbohydrate counting and portion sizes.
  • Make every meal well-balanced.
  • Coordinate your meals and medications.
  • Avoid sugar-sweetened beverages.

Physical activity is another important part of your diabetes management plan. When you exercise, your muscles use sugar (glucose) for energy. Regular physical activity also helps your body use insulin more efficiently.

These factors work together to lower your blood sugar level. The more strenuous your workout, the longer the effect lasts. But even light activities — such as housework, gardening or being on your feet for extended periods — can improve your blood sugar.

  • Talk to your doctor about an exercise plan.
  • Keep an exercise schedule.
  • Check your blood sugar level.
  • Stay hydrated. Be prepared.
  • Adjust your diabetes treatment plan as needed.

Insulin and other diabetes medications are designed to lower your blood sugar levels when diet and exercise alone aren’t sufficient for managing diabetes. But the effectiveness of these medications depends on the timing and size of the dose. Medications you take for conditions other than diabetes also can affect your blood sugar levels.

  • Store insulin properly.
  • Report problems to your doctor.
  • Be cautious with new medications.

The liver normally releases stored sugar to counteract falling blood sugar levels. But if your liver is busy metabolizing alcohol, your blood sugar level may not get the boost it needs from your liver. Alcohol can result in low blood sugar shortly after you drink it and for as many as 24 hours more.

  • Get your doctor’s OK to drink alcohol.
  • Don’t drink alcoholic beverages on an empty stomach.
  • Choose your drinks carefully.
  • Check your blood sugar level before bed.

If you’re stressed, the hormones your body produces in response to prolonged stress may cause a rise in your blood sugar level. Additionally, it may be harder to closely follow your usual diabetes management routine if you’re under a lot of extra pressure.

  • Look for patterns. Log your stress level on a scale of 1 to 10 each time you log your blood sugar level. A pattern may soon emerge.
  • Take control. Once you know how stress affects your blood sugar level, fight back.
  • Get help. Learn new strategies for coping with stress.


Read More

29 Jun 7 Ways To Stay Healthy During The Rainy Season

healthy rainy season
The rainy season is in full force and we have some reprieve from the daily heat. While everything is cool and green, sadly, this season also comes with some health concerns. Colds, the flu, cholera, dengue fever (Yes, Dengue fever!), food and water infections are more prevalent during the rains. Never one to let a bit of water stop us from living life to the fullest, here are our tips to keep you feeling bright and sunny even though the Mother Nature feels otherwise.

1. Stay Protected

Have you ever wondered why people get more colds when they get soaked by the rain? Researchers found that chilling the body, especially the feet, can cause cold symptoms to appear in someone already prone to the cold virus. A theory is that in a bid to preserve warmth, the body restricts blood flow to our extremities including the nose. This results in a cold nose which cold viruses prefer! Our tip –don’t get caught out in the rain without a way to protect yourself.

2. Step up the ‘Special C’

Vitamin C, either in natural form or as a food supplement helps to speed up recovery from the cold virus. While it is still being debated among doctors whether Vitamin C is a cure for cold, a healthy supply is never a bad thing as it helps support your antibodies and reduce the severity of cold. Try to include red and green peppers, papaya and pineapple into your diet as they are good sources of vitamin C.

3. Take a shower
Seems counterproductive right? Why get wet again after getting wet? However taking a shower (a hot/warm one is even better) after you have been caught in the rain will slowly raise your body temperature whilst also getting rid of the germs and protecting you from many infections.If you don’t feel like having a shower, try soaking your feet in warm water.

4. Go for steamy fluids
In this season, you can do no wrong with hot drinks – it’s already cold out there. Our personal favourite is green tea or hot chocolate. A bowl of hot soup isn’t a bad idea either and even offers an opportunity to practice your chicken pepper soup cooking skills. This can prevent you from catching cold or other infections that occur due to sudden changes in body temperature.

5. Keep it clean and tidy
In the rainy season, people are more likely to stay indoors and close the windows to stay warm. While this may seem nice and cosy, it’s important to note that germs are more likely to spread so hygiene is key. Keep your environment clean and sanitized. Even if you catch a cold, keep your hands clean by washing them regularly or use a hand sanitizer.

6. Love H20
It’s normal to drink less water as you’re not as thirsty in the cool temperature. However, don’t wait to get thirsty before drinking water – you’re already dehydrated by then. Staying hydrated even in reduced temperatures will help you drain toxins from your body because you’ll feel an even greater need to pee regularly.

7. Watch what you eat
Keep nutrition in mind and avoid eating street food during the rainy season as much as you can. Do more home cooked meals and maintain high hygienic standards in the kitchen.The list can go on and on but with these 7 tips, your chances of staying healthy during the daily showers are higher, whether you’re at home, work, or just having a nice time outdoors.

Culled from https://www.avonhealthcare.com/7-ways-to-stay-healthy-during-the-rainy-season/

Read More


It seems that there is never enough time in the day. But, since we all get the same 24 hours, why is it that some people achieve so much more with their time than others? The answer lies in good time management.

The highest achievers manage their time exceptionally well, good time management requires an important shift in focus from activities to results: being busy isn’t the same as being effective. (Ironically, the opposite is often closer to the truth.)

Spending your day in a frenzy of activity often achieves less, because you’re dividing your attention between so many different tasks. Good time management lets you work smarter – not harder – so you get more done in less time.

What is “Time Management?”

“Time management” refers to the way that you organize and plan how long you spend on specific activities.

It may seem counter-intuitive to dedicate precious time to learning about time management, instead of using it to get on with your work, but the benefits are enormous:

  • Greater productivity and efficiency.
  • A better professional reputation.
  • Less stress.
  • Increased opportunities for advancement.
  • Greater opportunities to achieve important life and career goals.

Failing to manage your time effectively can have some very undesirable consequences:

  • Missed deadlines.
  • Inefficient work flow.
  • Poor work quality.
  • A poor professional reputation and a stalled career.

Practice the following techniques to become the master of your own time:

  1. Carry a schedule and record all your thoughts, conversations and activities for a week. This will help you understand how much you can get done during the course of a day and where your precious moments are going. You’ll see how much time is actually spent producing results and how much time is wasted on unproductive thoughts, conversations and actions.
  2. Any activity or conversation that’s important to your success should have a time assigned to it. To-do lists get longer and longer to the point where they’re unworkable. Appointment books work. Schedule appointments with yourself and create time blocks for high-priority thoughts, conversations, and actions. Schedule when they will begin and end. Have the discipline to keep these appointments.
  3. Plan to spend at least 50 percent of your time engaged in the thoughts, activities and conversations that produce most of your results.
  4. Schedule time for interruptions. Plan time to be pulled away from what you’re doing. Take, for instance, the concept of having “office hours.” Isn’t “office hours” another way of saying “planned interruptions?”
  5. Take the first 30 minutes of every day to plan your day. Don’t start your day until you complete your time plan. The most important time of your day is the time you schedule to schedule time.
  6. Take five minutes before every call and task to decide what result you want to attain. This will help you know what success looks like before you start. And it will also slow time down. Take five minutes after each call and activity to determine whether your desired result was achieved. If not, what was missing? How do you put what’s missing in your next call or activity?
  7. Put up a “Do not disturb” sign when you absolutely have to get work done.
  8. Practice not answering the phone just because it’s ringing and e-mails just because they show up. Disconnect instant messaging. Don’t instantly give people your attention unless it’s absolutely crucial in your business to offer an immediate human response. Instead, schedule a time to answer email and return phone calls.
  9. Block out other distractions like Facebook and other forms of social media unless you use these tools to generate business.
  10. Remember that it’s impossible to get everything done. Also remember that odds are good that 20 percent of your thoughts, conversations and activities produce 80 percent of your results.



Read More

07 Jun FAQs on TAMS

faqs on tams


What is TAMS?

TAMS is a human resource management solution designed to manage employees of organizations of all sizes from recruitment to retirement. It is a proven system that drives overall organizational performance by aligning employee productivity and punctuality to corporate vision, goals and targets.

How effective is TAMS?

Customer experience and testimonials have attested to the positive impact of TAMS on improved employee return on investment whereby absenteeism, time theft and employee laxity are easily detected while committed employees are rewarded through the TAMS Productivity Assessment (TPA).

Is TAMS mainly a time attendance solution?

No. TAMS is a complete human resource management tool with a bouquet of services and modules that enhance employee performance and engagement. Among others, TAMS has the following: Leave and Exemption Management, Appraisal Management, KPI Management, Employee Training Management, Automated Alert System, Direct Remittance Payroll System, Job Cloud for recruitment, Verification and Identity Management, TAMS Mobile App. Others are Electronic Voting, Event Management, Asset Management, Reports & Statistics.

How do I access TAMS?

You can access TAMS on your desktop, laptop, mobile phones, tablets and any smart device through www.tams.com.ng

Can I upload paper attendance to TAMS?

Yes you can through the TAMS upload attendance record. (N/B: Clients are mostly advised to get the TAMS biometrics device for more accuracy).

Is my record on the device safe in case of device damage?

Yes, your records are safe as all transactions are pulled from the device to the TAMS application. All records pulled from the device are automatically saved in the cloud (server) which can be retrieved when the device is repaired or when you get a new one.

Is my record safe from hackers?

Yes it is. TAMS is hacker-proof and is certified by comodo, the global leader in cyber security solutions.

How does the device connect to TAMS application?

Connectivity between the device and TAMS is powered by GPRS or a client’s in-house internet (LAN) provision.

Would transaction pull when I have internet downtime on the device?

All transactions remain stored on the device pending the downtime period. As soon as internet connectivity is established it pulls all records automatically to TAMS.

Can I use TAMS without the internet?

TAMS has an Enterprise version, which is installed on client’s on-premise computer and can be integrated into client’s network infrastructure or LAN. However, a network hub can be created if such infrastructure is not in place. A robust and scalable system with configurable workflows, custom reports and seamless processes, TAMS Enterprise is a direct replica of the web-based solution.

Does TAMS have limitations to number of users?

TAMS can accommodate as many users as possible.

Can TAMS be integrated with third party applications?

Yes, it can. Providers of the third party solution need to be contacted by client to enable a seamless integration.

Is it possible to host TAMS internally?

Yes, it is possible.

What does TAMS training or aftersales support look like?

Training and or support are conducted by a Certified TAMS Expert (CTE) through any of the following training options: Online via platforms like Skype, TeamViewer, etc. (free); Off-site where client visits the TAMS office (free); and On-site where CTE personnel visits client’s premise (paid).

How do I get started on TAMS?

Email info@tams-ng.com or call 0805 200 4320. You can also visit www.tams.com.ng to request a product demo and call any of these numbers 0805 453 9109 or 0808 384 6345 to take you through the functionalities while running you through the demo.

Read More

07 Jun Security Tips


  • Install access control to restrict intruders
  • Set up CCTV surveillance system
  • Install turnstile to control high traffic
  • Install barrier gates to control vehicular movement
  • Install intruder alarm system to complement the access control system
  • Setup visitors management system to track and keep records of visitors from time to time.
Read More



  • Be very conscious of any commercial bus you enter especially at night.
  • Minimise the number of ATM cards you carry. Carry just one preferably with low cash balance.
  • Delete or disable all bank SMS or email alerts in your phones.
  • Make sure all mobile money apps on your phones are well hidden. Robbers could go through your phones and force you to transfer all your money to theirs via your mobile money app.
  • Withdrawal via ATMs should be done latest Friday afternoon when banks are still open. Also have the phone number of at least one staff member in your bank.
  • Avoid withdrawing cash on weekends especially in lonely and relatively less secure environments.
  • If unfortunately you fall victim, please don’t give them a fake ATM PIN. People have been shot because of this. Your life is more valuable than money.
  • Cover your password with your hand. Hidden cameras are disguised so they can pick up your password. By protecting it, ATM thieves can’t access your account.
  • Going to an ATM with another person can dramatically improve your odds of avoiding being robbed. It is not always practical to do so, but, especially if you cannot avoid other risk factors – e.g., you must go to an ATM at night – consider going with at least one more person. Robbers prefer to target people who are alone.
  • When using a drive-through ATM, keep your car running, with all windows and sunroofs fully closed except for the driver’s window. If you are in a convertible, close the roof. Watch your rearview and side mirrors – robbers intending to rob someone in a car often approach from the back of the vehicle in order to leverage the element of surprise, and they typically approach on the driver’s side.
Read More

25 May IKEDC Gets On TAMS

ikedc 2Nigeria’s largest electricity distribution network, Ikeja Electric has joined TAMS brand of workplace technologies.

The electric distribution network which powers lives and businesses with innovation and unwavering drive for excellence deploys TAMS at its Ikeja branch to manage workers productivity and timeliness.

With over 1,000 clients in different parts of Nigeria and West Africa, TAMS is renowned for its affordability and ease of use. It is interesting to note that attributes such as these have made it a workplace solution of choice for small, medium and large organizations.

Read More

25 May 10 Safety Tips When Driving In the Rain


Keep both hands on the steering wheel at all times!

Turn on your headlights.

Keep a minimum of a good five car length from the car in front of you.

Be aware of hydroplaning.

Avoid flooded roads.

Turn on the defroster if the windshield begins to fog.

Be aware that brakes can be affected by water

Watch for splashing from potholes and pools of water that accumulate at clogged storm drain pipes and low areas of the pavement.

Culled from http://punchng.com/10-safety-tips-driving-rain/

Read More

25 May Workplace Productivity Aids National Development


When discourse about National Development  are being made, employers and employees hardly find where development and growth of a country resonates with what they do. The reality has however shown that workplace productivity goes a long way to affect not only employees, employers, organization but also has a great effect on the economy.

According to Department of Labour “Workplace productivity simply refers to the willingness at all levels to keep learning and investing in skills. In a productive workplace everyone’s role is valued and all staff are encouraged to contribute ideas”.

Workplace productivity aids national development in different ways. One of those ways is by improving and impacting the economy of a nation. When the workforce improve on their skill set, their delivery on the job enhance the overall output of an organization which in turn contribute to the robustness of the economy; and with a good economy, there is decrease in unemployment while raising the standard of living for everyone.

One way to measure the role of workplace productivity to national development is to examine the typical loss of the nation to strike actions. In 2015 in a report covered by Vanguard, the Nigerian government lost 1.3 Billion Naira daily during the strike of oil workers. Also the National Bureau of Statistics in the report of Daily Trust in 2012 said the Nigerian government lost 207 Billion Naira in a eight days strike action against the fuel subsidy removal. These are indicators to workplace effective productiveness helps grow the economy of a nation.

Improve workplace productivity. Not only does higher productivity mean higher profits, over the long run sustained productivity also means driven and satisfied employees. One of the most important ways that productivity can be improved is through ensuring that employees have all of the tools (especially up-to-date technology) and resources they need to complete their work. Another key factor is keeping workers happy with their jobs, which can be accomplished through praise, flexible scheduling and creative project assignments.

Read More

30 Apr Two Sides of a Coin

Two Sides of a Coin

Employees and Employers are the main players in every workplace. The success of any organization relies on the employee as much as it is on the employer too. As we celebrate the National Workers’ Day, the TAMS Team created this eBook looking at our roles in creating a great workplace for all.

Read More