Insulin Resistance-Why It Matters and What You Can Do About It

Insulin Resistance: Why Care - What To Do About It

Insulin resistance is a physiological condition where cells are no longer able to respond to the normal actions of the hormone insulin. For we who focus on permanent weight-management insulin resistance matters a great deal. The more insulin sensitive you are the better you metabolize carbohydrates. The more insulin resistant you are the worse you are at processing carbohydrates.

Insulin sensitive - good

Insulin resistant - bad

In this article the author discuss drugs and supplements that can help improve insulin sensitivity.

Excessive insulin production – bad
Minimal-but-adequate insulin production – good

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 also switches on fat storage and switches off fat loss. If excessive insulin (hyperinsulinemia) is present due to insulin resistance then you’re going to have a harder time losing body fat.

Insulin resistance can be managed in two ways. First, the need for insulin can be reduced, and second, the sensitivity of cells to the action of insulin can be increased.

To reduce the need for insulin keep carbohydrate intake to between 30 and 50 percent of total caloric intake. Virtually no one needs a diet of 80 percent carb. Next reduce consume less-processed, sugary carbohydrates. Consume more fibrous vegetables (for example, broccoli, green beans, asparagus, carrots, and greens). Weight loss and exercise can also reduce the need for insulin by increasing cell sensitivity. Remember, the more sensitive cells are to insulin the less insulin necessary to get the job done.

Metformin (Glucophage) is a medication that may reduce the need for insulin and improve insulin sensitivity. It works through two mechanisms of action. It prevents the liver from releasing glucose into the blood, and it increases the sensitivity of muscle and fat cells to insulin so that they remove more glucose from the blood. Because of these actions, metformin reduces blood insulin levels.

While far less proven than reducing sugary, processed carbs, increasing fibrous veggies, losing weight, exercising and possibly being on a medication like metformin certain dietary supplements may also increase insulin sensitivity and/or aid in the disposal of blood glucose and are worth a look.

Image Source

It is beyond the scope of this article to detail the potential mechanism of action of every supplement listed. Most practitioners likely to suggest a supplement will recommend chromium at a minimum. Supplements of all kinds can create strong effects in the body. Not all of these effects are positive for everyone. Before you take chromium do more reading online about it especially if you are being treated by a physician for anything. Additionally, taking every supplement on this list would be excessive and is not recommended. They are listed to give you a basis for more personal research.

Insulin Resistance At A Glance

• Insulin resistance is a condition in which the cells of the body become resistant to the hormone, insulin.
• Insulin resistance may be part of the metabolic syndrome, and associated with the development of heart disease.
• Insulin resistance precedes the development of type 2 diabetes.
• Insulin resistance is associated with other medical conditions including fatty liver, arteriosclerosis, acanthosis nigricans, skin tags, and reproductive abnormalities in women.
• Individuals are more likely to have insulin resistance if they have any of the associated medical conditions listed above. They also are more likely to be insulin resistant if they are obese or are Latino, African-American, Native American, and Asian-American.
• While there is a genetic component, insulin resistance can be managed with diet, exercise, and medication.

via David Greenwalt

source: http://www.medicinenet.com/script/main/mobileart.asp?articlekey=30653

http://www.lluniversity.com/1200/insulin-resistance-why-care-what-to-do-about-it/

Lean and Clean Breakfast Idea

Our clients have requested recipes from us, they are so fired up about the new contest, everyone wants the EDGE> so here you go!  PUMPKIN PROTEIN PANCAKES are an easy to make staple for awesome taste and awesome results.  My advice is to make a giant batch of these and Mike thinks I am crazy but I eat them cold out the bag.  Ellen eats them the morning I make them, so you know they are good.

These pack easily or freeze ahead and feel like a splurge but they are NOT!  Pumpkin is filled with fiber and nutrients plus the protein is high and they take "bread-like" which is so nice on a cold winter day.  Awesome with a warm cup of Mandarin Orange Spark.

Trust me and try these you will be amazed at how delicious clean eating can be!

Ingredients: 1 1/2 cups oat or almond flour 2 tbsp Splenda, Truvia, or Ideal 1 tbsp baking powder 1/2 tsp salt 2 tbsp cinnamon 1/4 tsp allspice 1/4 tsp nutmeg 4 egg whites 1/2 cup raw pumpkin 1 1/2 cups unsweetened Almond Breeze

Directions: 1.      Preheat griddle to medium heat. 2.      Mix oat flour, Splenda, Truvia, or Ideal, baking powder, salt, cinnamon, allspice and nutmeg in a bowl. 3.      Wisk egg whites and pumpkin. Mix in Almond Breeze. 4.      Add wet ingredients to dry ingredients and mix together. 5.      Spray griddle with non-stick butter spray. 6.      Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side. Makes 10 pancakes.

Off Day Cardio Challenge and Bag O Eggs Trick

Hi Team,
Just by doing your off day cardio as prescribed - whether its adding the 1 day you usually skip or just doing 1 day instead of 0, will make a significant difference in whether you progress or stall this week.  So if cardio BORES you, let's shake it up and use the technically advanced programs below that are a lot LESS boring for some of us.
JUST SAY NO TO BORING CARDIO AND EXCUSES!

If you are a Wed XTEAM member, this is your Thursday workout.
If you are a Thursday XTEAM member, this is your FRIDAY workout.

NO EXCUSES.  PLAN IT ON YOUR CALENDAR, PACK YOUR CLOTHES AND SHOW UP!

At the Rev Option
You need: Jumprope, light Kettlebell, Punching bag
Do the following as fast as you can:
100 jumps, 50 KB swings,  1 minute of cross-jab punching as fast as you can
Repeat 5 times
On round 2, add 100 mtn climbers
On round 3, add 100 jumping jacks
On round 4, add 100 bicycles
On round 5 add 1 minute of any kind of punching bag kicks.

ADVANCED OPTION: AS YOU ADD THE ADD-ONS EACH ROUND, DON'T DROP THEM THE NEXT ROUND, SO AT THE END YOU DO A 7 EXERCISE SET!


Off Site Option
Start with these numbers then do it opposite the next round.
Round 1:
50 supermans
25 squats
50 mtn climbers
25 lunges
50 bicycles
25jumping jacks
NO REST!  RUN A QUARTER MILE!
Round 2:
25 supermans
50 squats
25 mtn climbers
50 lunges
25 bicycles
50 jumping jacks
NO REST! RUN A QUARTER MILE!

Now DO IT 1 MORE TIME STRAIGHT THROUGH WITH NO RUNNING!

Also, as we get back in our routines its back to packing foods and I wanted to sahre this little trick I just learned.  if you like omelets, you can chop your peppers and add your fresh spinach, mushrooms tomatoes, a sprinkle of cheese, whatever YOU DO that works for you to a cracked egg or 2 and a few egg whites (ladies, you need 1 egg and 3 whites minimum-GUYS -MORE!!!!) and put it in a quart freezer bag.  Spray the inside of the bag first and just pour your ingredients in there.  When its time, nuke it for 2 minutes and 30 sec intervals till no liquid egg remains.  Slide it out and eat!  Add a fresh piece of fruit and ENJOY:)