Insulin Resistant Diet Cookbook: Control Blood Sugar, Lose Weight, Manage PCOS And Prediabetes
By Lisa Ruby
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About this ebook
Lisa Ruby understands the struggle and stress coping with these conditions. She has put together this book from her years of experience and expertise to help you manage the emotional and physical effects of your condition. You are just a step a ways to reclaim your health, lose weight, eliminate risk to get diabetes and become healthier. The recipes in this cookbook are healthy and delicious, they will not spike your blood level and most important, you will be a able to stick to it and achieve your overall goal.
You will find:
Lots of recipes to help maintain blood sugar and insulin resistance
How to know if you’re insulin resistant
Guidelines for Insulin resistance diet
How to reduce or reverse insulin resistance?
And lots more!
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Insulin Resistant Diet Cookbook - Lisa Ruby
INSULIN RESISTANCE DIET COOKBOOK
Control Blood Sugar, Lose Weight, Manage PCOS And Prediabetes
Lisa Ruby
Copyright © 2020 Lisa Ruby
ISBN: 978-3-96246-300-7
Verlag GD Publishing Ltd. & Co KG, Berlin
E-Book Distribution: XinXii
www.xinxii.com
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
Limit of Liability
The information in this book is solely for informational purposes, not as a medical instruction to replace the advice of your physician or as a replacement for any treatment prescribed by your physician. The author and publisher do not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this book.
If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it.
This book and the author’s opinions are solely for informational and educational purposes. The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise
Table of Contents
INTRODUCTION
Relationship Between Insulin And Metabolism
Guidelines For Insulin Resistance Diet
BREAKFAST AND DRINKS
Breakfast Smoothie
Fruit Smoothie
Spinach Berry Smoothie
Breakfast Acai Bowls
Peach Rosé Sangria
Breakfast Fruit Plate
Buckwheat Granola
Burritos Glam
Cinnamon Banana Oatmeal
Protein Packed Pancakes
Mushroom Egg Scramble
Ham With Onion Frittata
Savory Cut Oatmeal
Strawberry Smoothie Cheesecake
Spinach Bacon Omelet
LUNCH AND DINNER
Zucchini Basil Bolognese
Kabocha Lentils Squash
Rice Sausage Casserole
Seacoast Sauté
Peas Zoodie
Burger with Pickle Sauce
Devilled Onion Sausages
Healthy Chicken Sandwich
CHICKEN AND POULTRY
Lemon Salad With Chicken
Potato With Lemon Chicken
Slow Cooked Chicken Salsa
Tuscan Rosemary Chicken
Garlic Zucchini Chicken
Chicken Roast
Chicken Breast Filling
Chicken Tomatoes
Turkey Lettuce Bowl
Slow Cooker Chicken
Pumpkin Carrots Chicken Stir Fry
Black Bean Chicken Burritos
Greek Chicken Meal
BEEF LAMB AND PORK
Potato Rocket Lamb
Instant Beef Barbacoa
Beetroot Walnuts Lamb
Cheesy Meatloaves With Tangy Sauce
Onion Garlic Meatballs
Steak with Mango Salsa Lettuce Wraps
Garlic Onion Beef
Roasted Veggies With Flank Steak
Steak Broccoli
Marinated Steak Kebabs Grilled
Shape Me Cajun Lamb with Four Bean Salad
FISH AND SEAFOOD
Salmon Glazed
Salad And Grilled Salmon With Savory Dressing
Lovely Shrimp Scampi
Salmon with Garlic Lemon
Snapper Fillet With Salad
Whole Wheat Pasta With Salmon And Shrimp
Green Curry with Shrimp
Easy Salmon Patties
Snapper Fillets Pot
VEGETABLES AND VEGETARIANS
Navy Beans And Potatoes
Zucchini Eggplant Casserole
Zoodles Noodles With Red Lentil
Quinoa Fruit Salad
Roasted Potato Cauliflower
Low Carb Green Bean Casserole
Goat Cheese Bacon Balls
Tofu With Green Pepper Scramble
Cauliflower Lentil Salad
Roasted Pumpkin With Brussels Sprouts
Skewers Grilled Shrimp
Crusty Raspberry Bars
SOUP AND SALAD RECIPES
Quinoa And Seafood Salad
Quick Salmon Salad
Thai Quinoa Peanut Salad
Zucchini Chicken Soup
Tuna Cucumber Salad
Hamburger Stew
Cauliflower Broccoli Soup
Plant Based Peanut Stew
Creamy Vegan Greens
Cauliflower Salad
DESSERT RECIPES
Protein Muffins
Peppermint Balls
Soft Cookies
Very Fruity Soup
Coconut Cookies
Banana Creamy
Choco-Orange Donuts
Vegan Almond Cookies
Peanut Butter Cookies
Avocado Chocolate Pudding
Creamy Chocolate Pudding
Gluten-Free Zucchini Muffins
SNACKS AND SIDE
Cashew Coconut Balls
Spicy Sushi Rolls
Everything Bagel
Peanut Protein Balls
Pineapple Cauliflower Pizza With BBq Sauce
Buffalo Wings BBQ sauce
Stuffed Peppers
Zucchini And Chickpea Sauté
Tuna Salad Quesadillas
Roasted Spicy Cauliflower Bites
INTRODUCTION
This book is develop out of a genuine concern for a group of weight-loss patient, these group of people find it difficult to lose weight, especially around the middle body (belly) regardless of how hard they try. After further analysis, I discovered that these set of people had similar health challenges, like high blood sugar level, high blood pressure, cholesterol, triglyceides. It was later revealed by medical research that many of their health problems along with their weight loss challenges are as a result of a hormone condition called Insulin Resistant. According to recent research over 30 percent of American's population is insulin resistant, that is about 80 million people, with many of these people not fully aware they have this condition.
Being diagnosed for insulin resistant may not be as bad as you think, but a wake-up call to change from a former unhealthy eating pattern for a healthy one along with lifestyle changes. This book will guide to step by step on how to take charge of your health, lose weight and avoid the risk of diabetes.
What Is Insulin
Insulin is a hormone produced by the pancreas that helps to regulate blood sugar level in the body. It helps to convert carbohydrates from food that you eat into (glucose) which serve as primary source of energy for the body or stored for future use. When blood sugar or blood glucose level rises as a result of what you eat, insulin is released into the blood stream to help stabilize blood glucose to a normal state.
Let me further break in down. Your body needs sugar inform of energy to fuel the body, however, most cells in the bloodstream cannot absorb sugar directly, insulin is then released by the pancreas to help the cells in the bloodstream absorb sugar for energy. When blood sugar or blood glucose level rise as a result of what you eat, your pancreatic cells are notified to release insulin.
Insulin Resistance
This is a condition where the cells in your muscles, liver and fat are unable to absorb glucose from your blood because they don’t respond well to insulin as they should. So when your blood sugar levels rises, your pancreas needs to produce more insulin to help cells in the body absorb glucose and keep blood glucose in the normal range, failure to do so means any additional glucose remains in the body instead of entering the cells which can result prediabetes or increase the risk of developing Type 2 diabetes.
What is prediabetes?
Prediabetes is a situation where your blood glucose levels rises above the usual range but not overly