If you feel that your insulin levels are out of control or are having a profound effect on your diet, overall health, and lifestyle, it might be a good idea to meet with your primary care doctor first.  Talk to your doctor about your symptoms (if any), goal to control and manage insulin and any weight goals you have. Also consider meeting with a registered dietitian.  These nutrition experts will be able to help you lose weight and also help manage insulin levels. They can make you a custom meal plan to help you reach your goals. If you can't increase your sleep, then at least try to increase the quality of your sleep. Studies have shown that the more sleep you get, the more stable your insulin levels will be.  The general recommendation is for adults to get seven to nine hours sleep each night.  Help increase your odds of sleeping longer and more soundly by practicing good sleep hygiene. This means turning off all the lights in your bedroom, turning off all electronics like the TV or cell phone, and giving up caffeine at least three hours prior to going to sleep. Regular exercise not only helps you manage weight but also can help you control insulin levels.  Exercise cannot lower insulin levels; however, exercise helps manage glucose levels and can prevent insulin levels from spiking.  Include regular cardiovascular exercise throughout the week.  Cardio helps your body use glucose immediately.  The recommendation for aerobic exercise is at least 150 minutes or 2.5 hours per week of moderate intensity activity.  It is also recommended to include strength training two days a week, for a total of 40 minutes.  Strength training also has a positive effect on insulin control.  Strength training exercises include:  weight lifting (uses machines or free weights), pilates or body weight exercises (like push-ups or crunches). Keeping a journal of your food, weight progress and thoughts about your weight loss and progress can help keep you on track long-term.  Start a food journal to help you keep track of your meals, calorie levels and how often you're eating carbohydrate-rich meals.  This may help you see where you can make changes. Also be sure to track your weight.  Studies have shown that long-term tracking of weight helps keep people on track longer. In 1957, a compound called “glucose tolerance factor” was discovered,  which was chromium.  Chromium is found in food sources including the following: grains, cereals, fruits, vegetables, and processed meats.  The recommended daily allowance of chromium is 25 to 35 ug/day for women and men, respectively. Chromium absorptions can be inhibited by antacids.
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One-sentence summary -- Meet with your doctor. Increase the amount of sleep you get. Exercise regularly. Start a journal. Supplement with Chromium.


If keeping your relationship secret makes you uncomfortable, or you are unfamiliar with your partner's reasons, the best solution is to have a candid discussion. Choose a time when you and your partner can talk without distractions and share your concerns. Use "I" statements to avoid making them defensive. You might say something like "We've been dating for a few months now and you still haven't introduced me to your family or your friends. I am slightly hurt that you are keeping our relationship secret. Can you explain to me why you don't feel comfortable with us being public?" The person you are with may want to keep your relationship under wraps out of respect for their ex, if they just called it quits recently. Your partner may also want to protect you from any negativity from the ex or those around them.  For example, the ex may retaliate or harbor ill will towards you simply because they are still in love with your new love. On the other hand, your new love may still have feelings for the ex, and wants to keep your relationship a secret in case the ex shows interest in getting back together. Some people are afraid of the terms “boyfriend” or “girlfriend.” Perhaps they’ve had bad luck with committed relationships or commitment simply scares them. Whatever the reason, some just don’t want their relationships out in the open. If your partner’s parents or other people in their life have strong opinions about who they should be with, they may want to keep the relationship a secret, particularly if you don’t fit that mold. Keeping it a secret can keep some of the stress off of them, but it could also negatively affect your relationship. They may also want to shield you from any criticism you may receive from those around them. If you are upset because your partner does not want to go public and they are your coworker or boss, then consider how your relationship may affect your work reputations. In some cases, fraternization between employees and/or superiors is strictly off-limits, which means that keeping the relationship secret is necessary to protect one or both of your jobs. If you are dating someone who has children, they may have more personal reasons as to why they don't want to make the relationship public. Depending on the age and maturity level of the children, and the length of your relationship, your partner may choose to keep things behind closed doors until they feel ready to share the news with their kids.  This may be annoying, but try to be empathetic if your partner is navigating parenting and dating. They may have recently separated, divorced, or had a spouse or partner pass away. Sharing news of a new relationship too soon may create emotional upheaval in children who have not quite grieved the loss of the parental relationship. What's more, some parents simply do not like introducing their kids to new partners unless they feel that the relationship has long-term potential. If you and your partner have just started dating, give it some time. If your boyfriend or girlfriend is still “in the closet” regarding their homosexuality or bisexuality, they may not choose to disclose your relationship to the public. Sometimes, due to religious or conservative views, a gay or bisexual partner may fear the social repercussions of coming out.  If this is the case, try to be understanding and supportive of your partner's feelings. However, it can be frustrating to not be acknowledged, and one partner being closeted can create tension in your relationship.  Perhaps, it may be helpful for you to attend couples therapy or speak with a youth mentor to help you and your partner come to terms with your relationship and your sexuality. Your partner could want to keep your relationship a secret because they are already in a relationship. Another possible reason is that instead of committing to just you, they could be seeing other people as well. Having your relationship out in the open could threaten to end other partnerships your lover has or is pursuing. Possible signs that you are not the only person your partner is having a relationship with are never going out anywhere or only visiting remote locations, only getting together on weeknights, and not making any mention of you on social media.
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One-sentence summary -- Be open with your partner about your concerns. Understand they may have just left a relationship. Realize your partner may not want to define the relationship so soon. Know that your partner may not want to hear criticism. Keep in mind that a work relationship may be prohibited. Consider your partner's children. Be considerate if your partner is closeted. Know that it could be because of infidelity.


Using any round object, trace a circle on two pieces of paper and cut them out with scissors. Make sure the two circles are the same approximate size.  You can use any size circle. Just remember that the bigger the circle, the bigger the lantern. You can use a plate, the lid off a tub of ice cream, the bottom of a bucket, or any other round object. You can also use any kind of paper you want: regular white printer paper, colored cardstock, decorative patterned paper, etc. Cut off a tiny bit on the point of the triangle, making a hole in the center of the paper. Repeat steps 2-6 on the second circle that you cut out so that you end up with two identical cut-up circles.
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One-sentence summary --
Make two paper circles. Make a hole. Complete the other circle.