The Everything Guide to the Insulin Resistance Diet: Lose Weight, Reverse Insulin Resistance, and Stop Pre-Diabetes

by Marie Feldman, Jodi Dalyai

Overview

Lose weight while enjoying delicious meals with these 125 insulin resistant recipes and meal plans to improve your health and lower your risk for type 2 diabetes.

Many people struggle with their weight, trying every new diet and health trend but still are unable to keep the weight off or lose unwanted belly fat. The problem may not be lack of willpower, but insulin resistance. When insulin can’t do its job of removing sugar from the blood, that sugar is turned to fat, causing weight gain and increasing the risk of type 2 diabetes.

But this damage can be reversed simply by changing your diet and activity level. In The Everything Guide to the Insulin Resistance Diet, you will learn how to choose healthy foods like fruits, vegetables, whole grains, fish, and lean poultry, while limiting the amount of unhealthy fat, sugar, meats, and processed starches. Now you can make the lifestyle changes you need to lose weight and improve your health with this valuable resource that includes 125 recipes and a 10-week plan for healthy eating and increased activity. With this guidebook you can have the body—and health—of your dreams, all while eating the delicious food you love!

Product Details

ISBN-13:	9781507214206
Publisher:	Adams Media
Publication date:	01/12/2021
Series:	Everything� Series
Pages:	272
Sales rank:	148,735
Product dimensions:	8.00(w) x 9.00(h) x 0.60(d)

About the Author

Marie Feldman, RD, CDE is a registered dietitian and a certified diabetes educator. She provides medical nutrition therapy and education in the areas of weight management and diabetes. In addition, she has served as a research department manager and helped facilitate over thirty industry-based clinical trials, primarily with a focus on diabetes and cardiovascular disease. Marie is the author of The Big Book of Diabetic Recipes and Healthy Habits for Managing & Reversing Prediabetes.

Jodi Dalyai, MS, RDN, CDE is a registered dietitian and certified diabetes educator. She works with a broad range of patients, including people with prediabetes and diabetes to help them use nutrition to heal and improve their overall wellness.

Table of Contents

Acknowledgments 8

Introduction 10

1 Insulin Resistance, Pre-Diabetes, and Diabetes 13

Insulin Resistance and its impact on the Body 14

The Pancreas: A Key Player in Insulin Production 15

Causes and Risk Factors for Insulin Resistance 16

Signs and Symptoms of Insulin Resistance 19

Pre-Diabetes and Diabetes 20

Why Does Blood Sugar Need to Be Controlled? 23

The First Line of Defense: A Healthy Lifestyle 23

2 First Steps: Learn to Change Habits, set Goals, and Lose weight 25

What Is a Habit? 26

The Importance of Habits for Good Health 27

Goal Setting and a Healthy Lifestyle 30

Weight Management 31

More Than Just Calories and Diet 33

First Steps in Your Weight Loss Journey 34

Your Action Plan 36

3 A Sensible Plan for Modifying your Eating Habits 37

Eating Styles 38

Carbohydrates and Fiber 40

Fats and Cholesterol 43

Lean Proteins 45

The Balance of Sodium and Fluid Intake 46

Reducing Calories 47

Maintaining a Healthy Diet 47

Next Steps 53

4 Get Moving 55

The Importance of Exercise 56

How Exercise Helps Control Insulin Resistance 56

First Steps in Your Exercise Routine 57

Cardio Exercise 59

Exercise Intensity 60

Resistance Training and Stretching 61

Creative Ways to increase Activity 62

Now Is the Time 65

5 Other Lifestyle Adjustments and your Plan for Beating Insulin Resistance 67

Stress and Insulin Resistance 68

Managing Stress 69

Sleep and Insulin Resistance 71

Improving Sleep 72

Social Support and Insulin Resistance 74

Nurturing Supportive Relationships 74

A 10-Week Plan for Reversing Insulin Resistance 76

Next Steps 79

6 Breakfast and Brunch 81

Bacon and Egg Breakfast Fried Rice 82

Great Greek Omelet 83

Super Greens Crustless Quiche 84

Buckwheat Pancakes 85

Tomato and Basil Baked Egg Cups 86

Egg White Pancakes 88

Vegetable Frittata 89

Quinoa Berry Breakfast 91

Whole-Wheat Zucchini Bread 92

Mini Orange Date Loaves 93

Carrot Zucchini Spice Muffins 94

Banana Walnut Protein Muffins 96

7 Appetizers and Snacks 97

Mediterranean Bruschetta Mix 99

Spicy Almond Dip 100

Italian-Style Bean Dip 101

Mushroom Caviar 102

Snack Mix 103

Zesty Black Bean Salsa 104

Asian Popcorn 106

Deviled Eggs with Capers 107

Quinoa-Stuffed Mushrooms 108

Honey Raisin Bars 109

Apple Almond Energy Bites 111

8 Salads, Dressing, and Sauces 113

Napa Cabbage Slaw 114

Crunchy Radish and Celery Salad 115

Grapefruit and Beet Salad 116

Orange-Avocado Slaw 118

Spinach Salad with Pomegranate 119

Power Salad 121

Honey-Dijon Tuna Salad 122

Avocado and Peach Salad 123

Summer Salad 124

Dijon Vinaigrette 126

Quick Tomato Sauce 127

Pesto Sauce 128

Cucumbers with Minted Yogurt 129

Lemon Almond Dressing 130

9 Soups, Stews, and Chilis 131

Slow Cooker Taco Soup 132

Roasted Red Pepper and Pumpkin Soup 133

Lentil Soup with Herbs and Lemon 135

White Bean and Escarole Soup 136

Cold Roasted Red Pepper Soup 137

Broccoli and Whole-Grain Pasta Soup 138

Versatile Chicken Vegetable Soup 139

Low-Cal Garden Soup 140

Celery Soup 142

Curried Carrot Soup 143

Vegetable and Bean Chili 145

Eggplant and Tomato Stew 146

Summer Vegetable Stew 147

10 Plant-Based Entrées 149

Baked Broccoli and Tofu 150

Cauliflower and Mushroom Taco Filling 151

Portobello Mexican Pizzas 152

Oven-Roasted Ratatouille 154

Layered Vegetable Casserole 155

Vegetable Pot Stickers 157

Spaghetti Squash and Vegetable Mix 158

Chock-Full o' Vegetables Chili 159

Sesame Noodle Stir-Fry 160

Edamame Succotash 162

Parmesan-Crusted Eggplant 163

11 Poultry, Beef, and Pork 165

Honey and Cider-Glazed Chicken 166

Chicken Breasts in Balsamic Vinegar Sauce 167

Herbed Chicken and Brown Rice 169

Cornflake Chicken 170

Spicy Turkey Burgers 171

Chipotle Chicken Wraps 172

Turkey Chili 174

Garden Turkey Meatloaf 175

Easy Oven Beef Burgundy 176

Southwest Black Bean Burgers 177

Sweet and Sour Pork Skillet 179

Fruited Pork Loin Roast Casserole 180

12 Seafood 181

Grilled Chili-Lime Shrimp 182

Sesame Shrimp and Asparagus 183

Grilled Salmon with Roasted Peppers 184

Lemon-Garlic Shrimp and Vegetables 186

Slow-Roasted Salmon 187

Baked Bread Crumb-Crusted Fish with Lemon 189

A-Taste-of-Italy Baked Fish 190

Asian-Style Fish Cakes 191

Sweet Onion-Baked Yellowtail Snapper 192

Stir-Fried Ginger Scallops with Vegetables 193

Crab Cakes with Sesame Crust 194

13 Grains, Pasta, and Potatoes 197

Brown Rice and Vegetable Sauté 198

Squash and Bulgur Pilaf 199

Tabbouleh 200

Tuscan Pasta Fagioli 201

Greens in Garlic with Pasta 203

Southwestern Pasta Primavera 204

Herbed Quinoa with Sun-Dried Tomatoes 205

Whole-Wheat Couscous Salad 208

Quinoa with Roasted Vegetables 208

Oven-Baked Red Potatoes 209

Roasted Garlic Mashed Potatoes 210

Oat Crepes 211

Sweet and Smoky Sweet Potato Slices 213

14 Vegetable Side Dishes 215

Mexican-Style Cucumber Boats 216

Honey Lemon Asparagus 217

Sesame Snap Peas 218

Sautéed Brussels Sprouts with Tomatoes 220

Brussels Sprouts Hash with Caramelized Shallots 221

Broccoli Rabe with Pine Nuts 222

French Tarragon Green Beans 223

Green Beans in Tomato Sauce 224

Simple Sautéed Kale 225

Grilled Cumin Cauliflower 227

Honey Mustard-Roasted Carrots and Brussels Sprouts 228

Zucchini Home Fries 229

Baked Carrot Fries 230

Mashed Cauliflower 232

15 Desserts and Beverges 233

Pumpkin Frozen Yogurt Mini Sandwiches 234

Almond Cookies 235

Double Chocolate Macaroons 237

Brownie Bites 238

Seedy Oat Bark 239

Fall Fruit with Yogurt Sauce 240

Bananas Foster 241

Strawberry Almond Tarts 242

Glazed Carrot Cake 244

Baked Apples 245

Apple Ginger Super Smoothie 246

Kicked-Up Turmeric Lemonade 247

Sparkling Fruited Iced Tea 249

Frothy Orange Jewel 250

Appendix A A 2-Week Sample Meal Plan 251

Appendix B A Basic Grocery List for Good Health 255

Appendix C Online Pre-Diabetes and Diabetes Education Resources 259

Standard US/Metric Measurement Conversions 262

Index 263