Just because you are not obese, doesn’t mean you’re off the hook when it comes to increased risk for heart disease and diabetes — known as cardiometabolic disease. If you’re just a little pudgy around the middle, you may pat your belly and chuckle about those few extra beers you had last night, but it is no laughing matter.
When it comes to blood sugar, the closer you can keep it to the normal range of 80 to 89 mg/dL the better. For years I have been warning that blood sugars even in the 90 to 100 range show that you are becoming insulin resistant and on your way to diabetes. A recent study done on 47,000 Kaiser Permanente patients validated this observation.
Creamed vegetable recipes can be very good, but are usually made with regular flour and so are higher in starch. The almond flour used in this recipe provides a wheat-free, lower carb alternative. With the onions, garlic, and butter that flavor the vegetables, you can get even your “non-vegetable lovers” to enjoy them.
An excellent source of vitamin A, vitamin C, vitamin E, and manganese
A good source of calcium, folate, and magnesium
Forget grandma’s canned version and rediscover the goodness of fresh beets. They’re naturally sweet, highly nutritious, and versatile too. Their mild flavor blends well with other vegetables or proudly takes center stage as a ruby-red salad.
Nutrient Spotlight:
Excellent source of folate
Americans are experiencing a shocking epidemic of health problems from insulin resistance and the Metabolic Syndrome that it leads to. It’s even more shocking that many mainstream doctors are still recommending diets that are making these conditions even worse!
Here’s why. A number of studies over the last few years have shown that lower carb diets are superior for control of insulin resistance and its related conditions like Metabolic Syndrome, type 2 diabetes, and high-risk cholesterol and triglyceride levels. Low-carb diets that are higher in protein and healthy fats have been shown to drastically improve the components of Metabolic Syndrome while promoting weight loss.1-5
More and more research shows that a diet rich in proteins and healthy fats and complemented by plenty of low-carb vegetables is the healthiest for weight management. When insulin resistance is also a factor in healthy eating, this recipe really fits the bill. Cabbage is an excellent food for weight control and contains compounds that build up detoxification enzymes in the liver and help lower cancer risk.
Serves: 8
Over the years of working with patients, I have found people really fear losing their mind to dementia or Alzheimer’s. Now, two new studies show that Metabolic Syndrome may be a risk factor of these dreaded conditions.1-2
Why? Because at the core of Metabolic Syndrome is insulin resistance. Insulin resistance goes on to become belly fat. Belly fat releases inflammatory chemicals that create the oxidative free radicals that damage our artery linings and LDL cholesterol, and create lesions in the brain. These lesions may become a precursor to stroke, dementia, or Alzheimer’s disease.3-4
Greens in general contain many minerals and trace minerals that are very alkalinizing to the body. This recipe is an excellent source of vitamin A, vitamin K, vitamin C and fiber and a good source of calcium and iron. It also rich in beneficial phytochemicals like indoles, carotenoids, and allicin and is milk and dairy free.
Serves: 4
Adding vegetables to eggs makes a great low carb breakfast and helps you to get in those 6-8 vegetable servings per day. This recipe is an excellent source of protein, folic acid, and dietary fiber and a good source of lutein and vitamin A.
Makes 2 servings
Americans are trying more than ever to win the battle of the bulge. Yet, many people are frustrated when the supposedly simple formula — eat less and exercise more — doesn’t work for them. What they need is an entirely new approach that I call whole-body metabolism.
The classic definition of metabolism is the rate at which a person burns calories. According to this formula people should be able to find out their metabolic rate, then eat and exercise accordingly for weight loss.
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