Lower your blood sugar...

Fact is, due to years of consuming a diet full of processed carbs and sugars, most people have grown quite insensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat-loss and health-derailing nightmare. 

The name of this hormone is insulin. 

And insulin's function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle that blood sugar to muscle tissue for energy instead of into fat cells (driving up your weight). 

I say "hopefully" because that's actually the exact opposite of what occurs when most people eat carbs. Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream. 

The result? Dramatically reduced fat burning, increased blood sugar levels and increased fat storage. 

Even worse, insulin resistance can and often does lead to type II diabetes and an array of other health problems over time, such as an increased risk for Alzheimer's and other cognitive disorders, premature aging, heart disease, and even stroke…and it all leads back to insulin sensitivity. 

Ideally, when you consume carbohydrates, here is what you want to happen: 

1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear glucose from your blood to its storage sites. This is great news because your body has an incrediblydifficult time burning fat in the presence of insulin. The less insulin you have floating around, the better. 

2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin. 

3. Maximum glycogen uptake. Glycogen is the term used for stored carbohydrate in muscle tissue and the liver. When these tissues are highly sensitive to insulin, the vast majority of blood glucose will be stored within them as an energy reserve, instead of being converted to fat. 

4. Minimum fat storage.When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat. 

Simply put, your body's ability to process the carbohydrates you eat all comes down to your insulin sensitivity and your body's ability to quickly and efficiently clear sugar from your blood. 

Knowing that, and also knowing that you yourself are very likely suffering from too much blood sugar and some degree of insulin resistance due to the previously mentioned dietary and lifestyle factors, you’re probably wondering what you can do to improve your insulin sensitivity and make your body responsive once again to this critically important hormone. 

20 Natural Ways to Calm Down and Stress Less

Occasional stress happens to all of us, especially during busy holiday seasons. But too much stress can cause the body to break down . But don’t worry, there are things you can do to reduce and occasional stress naturally.  Natures Sunshine Healthy Products

1. Eat Something Nourishing: “The connection between the gut and brain is huge — called the ‘gut-brain axis’ — and lots of interesting data supports the idea that the gut is a major mediator of the stress response,” says Dr. Drew Ramsey, an assistant clinical professor of Psychiatry at Columbia University College of Physicians & Surgeons and the author of The Happiness Diet. So eat a handful of nuts, a piece of fresh fruit, or a healthy fat (avocado) when feeling stressed.

2. Have Some Raw Honey: Honey provides compounds that encourage a healthy inflammation response in the brain, meaning it may help support occasional stress and anxiety by improving overall brain function.

3. Drink Green Tea: Green tea has L-Theanine in it, which may reduce occasional psychological and physiological stress responses. This unique amino acid increases the brain’s alpha wave activity, which seems to reduce occasional anxiety and encourage feelings of relaxation and calm without drowsiness. Studies have associated taking L-Theanine with improvements in both mental alertness and stress response. *

4. Chew Gum: Chewing gum alleviates negative mood and may support cortisol levels during acute laboratory psychological stress.**

5. Be Silent: Studies have shown that talking, particularly on the phone, can lead to higher stress levels. Give yourself some silent time each day to reduce stress levels.

6. Go for a Walk: A walk will provide time for reflection, and can boost endorphins, which, in turn, reduces stress hormones. Any exercise will help to accomplish this, so get active.

7. Stop multi-tasking: It may seem more productive, but studies show that splitting focus can actually lead to more stress and less productivity. You are better of single mindedly focusing on one task until it is done, then move to another.

8. Meditate: Research shows two quick meditative sessions a day can help reduce stress and alleviate depression. ***

9. Go to a park or green space: A Washington State University study found that a group of stressed-out people who entered a room full of plants had a four-point drop in their blood pressure. Being around nature and plants can help reduce stress, so go to a green space, or put plants in your home.

10. Practice Deep Breathing: Slow, deep breaths can help to lower blood pressure and heart rate, relieve anxiety. ****

11. Massage your hands: They carry a lot of tension, and a five minutes, self administered hand massage can help to provide relaxation and even slow down the heart rate.*****

12. Get Organized: Letting things pile up, procrastination, and messes can all increase stress levels. Learn to plan and organize time, finances, and more to reduce stress.

13. Kiss more often: Kiss your spouse or loved ones. Kiss babies, kiss friends, and kiss just because. In a study of 2,000 couples, Northwestern University researcher Laura Berman, Ph.D., found that those who only kissed when they had sex were eight times more likely to report feeling chronically stressed or depressed.

14. Hang out with Friends: Friends aren’t just for having fun (which by the way can help you reduce stress as well), but friends can also help reduce the production of cortisol, leading to less stress. So spend time with your best friends regularly.

15. Try Knitting or anything Repetitive: According to Perri Klass, M.D., “Repetitive motions — like the fine motor skills used to knit, make jewelry or cross-stitch — can soothe anxiety.”

16. Stop Over-Committing: Taking on too much, committing yourself to too many things, and stretching yourself too thin is a natural human thing to do, but leads to high stress levels. Learn to say no. Learn to stop and ask yourself if you really should be doing that thing, or if you can say no.

17. Give Service: The feel good feelings you have when you give service will actually produce endorphins and serotonin leading to reduced stress. Do not over-commit, but focus outside yourself and your stress will decrease.

18. Eat healthier: Healthy eating can give our bodies what they need to better handle and fight the effects of stress. Eat anti-oxidant and nutrient rich foods to best set your body up for success. Stress is worse when you do not have the energy to deal with it.

19. Fix Something: Accomplishing something, mending something, or fixing something, even when it is unrelated helps you feel confident you can get through the problems leading to your stress.

20. Laugh: The act of laughing naturally reduces stress. Take a minute to watch a funny video, tell a joke, or hang out with someone who makes you laugh!