Intro -- Title Page -- Introduction -- Chapter 1: Insulin Resistance, Pre-Diabetes, and Diabetes -- Insulin Resistance and Its Impact on the Body -- The Pancreas: A Key Player in Insulin Production -- Causes and Risk Factors for Insulin Resistance -- Signs and Symptoms of Insulin Resistance -- Pre-Diabetes and Diabetes -- Why Does Blood Sugar Need to Be Controlled? -- The First Line of Defense: A Healthy Lifestyle -- Chapter 2: First Steps: Learn to Change Habits, Set Goals, and Lose Weight -- What Is a Habit? -- The Importance of Habits for Good Health -- Goal Setting and a Healthy Lifestyle -- Weight Management -- More Than Just Calories and Diet -- First Steps in Your Weight Loss Journey -- Your Action Plan -- Chapter 3: A Sensible Plan for Modifying Your Eating Habits -- Eating Styles -- Carbohydrates and Fiber -- Fats and Cholesterol -- Lean Proteins -- The Balance of Sodium and Fluid Intake -- Reducing Calories -- Maintaining a Healthy Diet -- Next Steps -- Chapter 4: Get Moving -- The Importance of Exercise -- How Exercise Helps Control Insulin Resistance -- First Steps in Your Exercise Routine -- Cardio Exercise -- Exercise Intensity -- Resistance Training and Stretching -- Creative Ways to Increase Activity -- Now Is the Time -- Chapter 5: Other Lifestyle Adjustments and Your Plan for Beating Insulin Resistance -- Stress and Insulin Resistance -- Managing Stress -- Sleep and Insulin Resistance -- Improving Sleep -- Social Support and Insulin Resistance -- Nurturing Supportive Relationships -- A 10-Week Plan for Reversing Insulin Resistance -- Next Steps -- Chapter 6: Breakfast and Brunch -- Bacon and Egg Breakfast Fried Rice -- Great Greek Omelet -- Super Greens Crustless Quiche -- Buckwheat Pancakes -- Tomato and Basil Baked Egg Cups -- Egg White Pancakes -- Vegetable Frittata -- Quinoa Berry Breakfast -- Whole-Wheat Zucchini Bread.

Mini Orange Date Loaves -- Carrot Zucchini Spice Muffins -- Banana Walnut Protein Muffins -- Chapter 7: Appetizers and Snacks -- Mediterranean Bruschetta Mix -- Spicy Almond Dip -- Italian-Style Bean Dip -- Mushroom Caviar -- Snack Mix -- Zesty Black Bean Salsa -- Asian Popcorn -- Deviled Eggs with Capers -- Quinoa-Stuffed Mushrooms -- Honey Raisin Bars -- Apple Almond Energy Bites -- Chapter 8: Salads, Dressings, and Sauces -- Napa Cabbage Slaw -- Crunchy Radish and Celery Salad -- Grapefruit and Beet Salad -- Orange-Avocado Slaw -- Spinach Salad with Pomegranate -- Power Salad -- Honey-Dijon Tuna Salad -- Avocado and Peach Salad -- Summer Salad -- Dijon Vinaigrette -- Quick Tomato Sauce -- Pesto Sauce -- Cucumbers with Minted Yogurt -- Lemon Almond Dressing -- Chapter 9: Soups, Stews, and Chilis -- Slow Cooker Taco Soup -- Roasted Red Pepper and Pumpkin Soup -- Lentil Soup with Herbs and Lemon -- White Bean and Escarole Soup -- Cold Roasted Red Pepper Soup -- Broccoli and Whole-Grain Pasta Soup -- Versatile Chicken Vegetable Soup -- Low-Cal Garden Soup -- Celery Soup -- Curried Carrot Soup -- Vegetable and Bean Chili -- Eggplant and Tomato Stew -- Summer Vegetable Stew -- Chapter 10: Plant-Based Entrées -- Baked Broccoli and Tofu -- Cauliflower and Mushroom Taco Filling -- Portobello Mexican Pizzas -- Oven-Roasted Ratatouille -- Layered Vegetable Casserole -- Vegetable Pot Stickers -- Spaghetti Squash and Vegetable Mix -- Chock-Full o' Vegetables Chili -- Sesame Noodle Stir-Fry -- Edamame Succotash -- Parmesan-Crusted Eggplant -- Chapter 11: Poultry, Beef, and Pork -- Honey and Cider-Glazed Chicken -- Chicken Breasts in Balsamic Vinegar Sauce -- Herbed Chicken and Brown Rice -- Cornflake Chicken -- Spicy Turkey Burgers -- Chipotle Chicken Wraps -- Turkey Chili -- Garden Turkey Meatloaf -- Easy Oven Beef Burgundy -- Southwest Black Bean Burgers.

Sweet and Sour Pork Skillet -- Fruited Pork Loin Roast Casserole -- Chapter 12: Seafood -- Grilled Chili-Lime Shrimp -- Sesame Shrimp and Asparagus -- Grilled Salmon with Roasted Peppers -- Lemon-Garlic Shrimp and Vegetables -- Slow-Roasted Salmon -- Baked Bread Crumb-Crusted Fish with Lemon -- A-Taste-of-Italy Baked Fish -- Asian-Style Fish Cakes -- Sweet Onion-Baked Yellowtail Snapper -- Stir-Fried Ginger Scallops with Vegetables -- Crab Cakes with Sesame Crust -- Chapter 13: Grains, Pasta, and Potatoes -- Brown Rice and Vegetable Sauté -- Squash and Bulgur Pilaf -- Tabbouleh -- Tuscan Pasta Fagioli -- Greens in Garlic with Pasta -- Southwestern Pasta Primavera -- Herbed Quinoa with Sun-Dried Tomatoes -- Whole-Wheat Couscous Salad -- Quinoa with Roasted Vegetables -- Oven-Baked Red Potatoes -- Roasted Garlic Mashed Potatoes -- Oat Crepes -- Sweet and Smoky Sweet Potato Slices -- Chapter 14: Vegetable Side Dishes -- Mexican-Style Cucumber Boats -- Honey Lemon Asparagus -- Sesame Snap Peas -- Sautéed Brussels Sprouts with Tomatoes -- Brussels Sprouts Hash with Caramelized Shallots -- Broccoli Rabe with Pine Nuts -- French Tarragon Green Beans -- Green Beans in Tomato Sauce -- Simple Sautéed Kale -- Grilled Cumin Cauliflower -- Honey Mustard-Roasted Carrots and Brussels Sprouts -- Zucchini Home Fries -- Baked Carrot Fries -- Mashed Cauliflower -- Chapter 15: Desserts and Beverages -- Pumpkin Frozen Yogurt Mini Sandwiches -- Almond Cookies -- Double Chocolate Macaroons -- Brownie Bites -- Seedy Oat Bark -- Fall Fruit with Yogurt Sauce -- Bananas Foster -- Strawberry Almond Tarts -- Glazed Carrot Cake -- Baked Apples -- Apple Ginger Super Smoothie -- Kicked-Up Turmeric Lemonade -- Sparkling Fruited Iced Tea -- Frothy Orange Jewel -- Appendix A: A 2-Week Sample Meal Plan -- Appendix B: A Basic Grocery List for Good Health.

Appendix C: Online Pre-Diabetes and Diabetes Education Resources -- Standard US/Metric Measurement Conversions -- Acknowledgments -- About the Authors -- Index -- Copyright.