Insulin Resistance and The Battle of the Bulge
a strategy to avoiding Type II Diabetes by addressing insulin resistance
I work out almost every day and I can't seem to get rid of this 10 pounds my body is hanging onto. My sister, who graduates from med school next week, suggests that I might be suffering from insulin resistance. For those of you who do not know, insulin is a hormone that is produced by the beta cells, which are cells that are scattered throughout the pancreas. The insulin produced is released into the blood stream and travels throughout the body. Insulin is an important hormone that has many actions within the body. Most of the actions of insulin are directed at metabolism (control) of carbohydrates (sugars and starches), lipids (fats), and proteins. Insulin also is important in regulating the cells of the body including their growth.
Insulin resistance (IR) is a condition in which the cells of the body become resistant to the effects of insulin, that is, the normal response to a given amount of insulin is reduced. As a result, higher levels of insulin are needed in order for insulin to have its effects. The resistance is seen with both the body's own insulin (endogenous) and if insulin is given through injection (exogenous).
Insulin Resistance (IR) can lead to:
Impaired glucose tolerance
High insulin levels (hyperinsulinemia)
Elevated triglycerides (blood fat)
Low HDL "good" cholesterol
Slow clearance of fat from the blood (exaggerated postprandial lipemia)
Higher than normal LDL "bad" cholesterol
Smaller, more dense LDL "bad" cholesterol particles
Increased propensity of the blood to form clots and decreased ability to dissolve blood clots
Elevated blood pressure
Type II Diabetes
The primary treatment for insulin resistance is exercise and weight loss. In some individuals, a low glycemic index diet may also help. Avoid the foods that cause your blood sugar to rise quickly. These include all types of flour products: bread, spaghetti, macaroni, bagels, rolls, crackers, cookies and pretzels; refined corn products and white rice; and all sugar added products.
It is suggested that you increase your intake of vegetables, un-ground whole grains, beans, seeds and nuts. Eat fruits and root vegetables (potatoes, carrots and beets) only with other foods. And make sure your diet is comprised of 15 percent lean proteins, 40 percent fat (primarily unsaturated) and 45 percent low glycemic carbohydrates.
As I have adjusted my diet, increased my work out routine to at least one hour a day and made sure I am getting at least 8 hours of sleep per night I have found that my insulin resistance has decreased and the weight is slowly coming off. This is not a onetime effort but, rather a lifetime commitment but, I assure you if you adhere to it, it will pay off for a lifetime.
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Have an excellent day.
Steviva Brands, Inc.
Low Glycemic Sugar Free All Natural Gingersnaps
Carbs Per Serving: 12.5 g
Prep Time:<25 minutes
Skill Level: Easy
1 3/4 cups almond flour
1/2 cup + 2 Tablespoons whole grain flour
2 teaspoons baking soda
1/2 cup softened butter
2/3 cup Apple Sauce
1/8 Teaspoon Steviva Brand Stevia Powder
3 teaspoon dark molasses
1 teaspoon vanilla extract
1 1/2 teaspoons ground ginger
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon salt
Steviva Brand Stevia Blend for sprinkling on cookies (optional) Gingersnaps
Preheat oven to 300°F.
Cream butter with applesauce, molasses, and Steviva Brand Stevia Powder in a large bowl. Add spices and mix well. Set aside.
In a separate bowl, sift together almond flour, whole grain flower, and baking soda. Gradually add flour mixture to butter mixture. Combine to make a stiff dough.
Form into small balls and place on greased cookie sheet at least 1" apart.
Bake at 300°F for 24 minutes. After first five minutes in the oven, press cookies down a bit flat. If using Steviva Brand Stevia Blend for baking to sprinkle tops, do this now. Continue baking, being careful not to burn and adjusting time for your oven.
Serving Size: 1 cookie
Total Calories: 1256
Calories Per Serving: 52.33
Total Fat: 2.74g
Saturated Fat: .75g
Total Carbohydrates: 147g
Carbohydrates Per Serving: 6.12g
Dietary Fiber: 1.2
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