This is a super low carb Lasagne.  If desired you may use fat free or gluten free noodles for phase 3 and 4.

Ingredients

900 grams lean ground beef, browned in coconut oil

1/2 small onion, diced

1/2 red or green bell pepper, diced

450 grams ricotta cheese

2 eggs, beaten slightly

220 grams tomato sauce

1/2 small can tomato paste

1/2 cup dry red wine

2 tablespoons italian seasoning

1/2 teaspoon fennel seed

fresh chopped parsley

5 large mushrooms, sliced thin

2 medium zucchini, sliced lengthwise

450 grams spinach, steamed

salt and pepper to taste

1-2 cloves garlic, crushed

8 ounces mozzarella cheese, shredded

1/2 cup parmesan cheese, shredded

Cooking Instructions

Brown the meat in about 2 Tablespoons coconut oil. When meat is nearly done, add the onions and bell pepper and sauté until the onions just begin to soften. Add garlic and continue cooking until onions are transparent. Add tomato sauce and tomato paste along with the red wine. Mix well; add seasonings and simmer until quite thick.

Beat the eggs and ricotta together with some fresh chopped parsley, salt and pepper.

Preheat oven to 325°F.
Oil a 9 x 13 baking dish with cocounut oil or Low fat Spray and Cook. Spread 1/2 of the meat mixture in the bottom of the pan. Top with sliced zuchinni. Spread zuchinni with the ricotta mixture, and top with spinach and mushroom slices. Top that layer with half of the cheeses. Cover with remaining meat mixture, top with remaining cheese. Bake at 140°C until the cheese is bubbly and starting to get golden (about 35 to 45 minutes.)

Serves 8.   6 net grams of carbohydrate per serving.

What is Prediabetes?

Prediabetes is a condition in which blood glucose or A1C levels—which reflect average blood glucose levels—are higher than normal but not high enough for a diagnosis of diabetes. Prediabetes is becoming more common in the United States. The U.S. Department of Health and Human Services estimates that at least 86 million U.S. adults ages 20 or older had prediabetes in 2012.1 People with prediabetes are at increased risk of developing type 2 diabetes and CVD, which can lead to heart attack or stroke.

How does insulin resistance relate to type 2 diabetes and prediabetes?

Insulin resistance increases the risk of developing type 2 diabetes and prediabetes. Prediabetes usually occurs in people who already have insulin resistance. Although insulin resistance alone does not cause type 2 diabetes, it often sets the stage for the disease by placing a high demand on the insulin-producing beta cells. In prediabetes, the beta cells can no longer produce enough insulin to overcome insulin resistance, causing blood glucose levels to rise above the normal range.

Once a person has prediabetes, continued loss of beta cell function usually leads to type 2 diabetes. People with type 2 diabetes have high blood glucose. Over time, high blood glucose damages nerves and blood vessels, leading to complications such as heart disease, stroke, blindness, kidney failure, and lower-limb amputations.

Studies have shown that most people with prediabetes develop type 2 diabetes within 10 years, unless they change their lifestyle. Lifestyle changes include losing 5 to 7 percent of their body weight— 5-10kgs for people who weigh 90 kgs—by making changes in their diet and level of physical activity.

What is Prediabetes?

Prediabetes is a condition in which blood glucose or A1C levels—which reflect average blood glucose levels—are higher than normal but not high enough for a diagnosis of diabetes. Prediabetes is becoming more common in the United States. The U.S. Department of Health and Human Services estimates that at least 86 million U.S. adults ages 20 or older had prediabetes in 2012.1 People with prediabetes are at increased risk of developing type 2 diabetes and CVD, which can lead to heart attack or stroke.

How does insulin resistance relate to type 2 diabetes and prediabetes?

Insulin resistance increases the risk of developing type 2 diabetes and prediabetes. Prediabetes usually occurs in people who already have insulin resistance. Although insulin resistance alone does not cause type 2 diabetes, it often sets the stage for the disease by placing a high demand on the insulin-producing beta cells. In prediabetes, the beta cells can no longer produce enough insulin to overcome insulin resistance, causing blood glucose levels to rise above the normal range.

Once a person has prediabetes, continued loss of beta cell function usually leads to type 2 diabetes. People with type 2 diabetes have high blood glucose. Over time, high blood glucose damages nerves and blood vessels, leading to complications such as heart disease, stroke, blindness, kidney failure, and lower-limb amputations.

Studies have shown that most people with prediabetes develop type 2 diabetes within 10 years, unless they change their lifestyle. Lifestyle changes include losing 5 to 7 percent of their body weight— 5-10kgs for people who weigh 90 kgs—by making changes in their diet and level of physical activity.

This is a fab dish for a lunch with a super side salad – quick and easy to make and a tasty treat too.

INGREDIENTS

• 4 Tablespoons coconut oil, melted
• 680 grams bay scallops, rinsed and drained
• 1/2 cup seasoned crushed melba toast into breadcrumbs
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon dried parsley
• 3 cloves garlic, minced
• 1/4 cup finely grated dried out mozarella cheese

COOKING METHOD

Preheat oven to 204°C.

Pour melted coconut oil into a 2 quart oval casserole dish. Distribute butter and scallops evenly inside the dish.

Combine the bread crumbs, onion powder, garlic powder, paprika, parsley, minced garlic and Mozarella cheese. Sprinkle this mixture over the scallops.

Bake in pre-heated oven until scallops are firm, about 20 minutes.

Serves 4.   7 net grams of carbohydrate per serving.

WHAT CAUSES INSULIN RESISTANCE?

Although the exact causes of insulin resistance are not completely understood, scientists think the major contributors to insulin resistance are excess weight and physical inactivity.

PHYSICAL INACTIVITY

Many studies have shown that physical inactivity is associated with insulin resistance, often leading to type 2 diabetes. In the body, more glucose is used by muscle than other tissues. Normally, active muscles burn their stored glucose for energy and refill their reserves with glucose taken from the bloodstream, keeping blood glucose levels in balance.

Studies show that after exercising, muscles become more sensitive to insulin, reversing insulin resistance and lowering blood glucose levels. Exercise also helps muscles absorb more glucose without the need for insulin. The more muscle a body has, the more glucose it can burn to control blood glucose levels.

OTHER CAUSES

Other causes of insulin resistance may include ethnicity; certain diseases; hormones; steroid use; some medications; older age; sleep problems, especially sleep apnea; and cigarette smoking.

DOES SLEEP MATTER?

Yes. Studies show that untreated sleep problems, especially sleep apnea, can increase the risk of obesity, insulin resistance, and type 2 diabetes. Night shift workers may also be at increased risk for these problems. Sleep apnea is a common disorder in which a person’s breathing is interrupted during sleep. People may often move out of deep sleep and into light sleep when their breathing pauses or becomes shallow. This results in poor sleep quality that causes problem sleepiness, or excessive tiredness, during the day.

Many people aren’t aware of their symptoms and aren’t diagnosed. People who think they might have sleep problems should talk with their health care provider.

More information about sleep problems is available from the National Heart, Lung, and Blood Institute at http://www.nhlbi.nih.gov/health/resources/sleep .

WHAT CAUSES INSULIN RESISTANCE?

Although the exact causes of insulin resistance are not completely understood, scientists think the major contributors to insulin resistance are excess weight and physical inactivity.

PHYSICAL INACTIVITY

Many studies have shown that physical inactivity is associated with insulin resistance, often leading to type 2 diabetes. In the body, more glucose is used by muscle than other tissues. Normally, active muscles burn their stored glucose for energy and refill their reserves with glucose taken from the bloodstream, keeping blood glucose levels in balance.

Studies show that after exercising, muscles become more sensitive to insulin, reversing insulin resistance and lowering blood glucose levels. Exercise also helps muscles absorb more glucose without the need for insulin. The more muscle a body has, the more glucose it can burn to control blood glucose levels.

OTHER CAUSES

Other causes of insulin resistance may include ethnicity; certain diseases; hormones; steroid use; some medications; older age; sleep problems, especially sleep apnea; and cigarette smoking.

DOES SLEEP MATTER?

Yes. Studies show that untreated sleep problems, especially sleep apnea, can increase the risk of obesity, insulin resistance, and type 2 diabetes. Night shift workers may also be at increased risk for these problems. Sleep apnea is a common disorder in which a person’s breathing is interrupted during sleep. People may often move out of deep sleep and into light sleep when their breathing pauses or becomes shallow. This results in poor sleep quality that causes problem sleepiness, or excessive tiredness, during the day.

Many people aren’t aware of their symptoms and aren’t diagnosed. People who think they might have sleep problems should talk with their health care provider.

More information about sleep problems is available from the National Heart, Lung, and Blood Institute at http://www.nhlbi.nih.gov/health/resources/sleep .

This is a wonderful side dish suitable for roasts and any grilled meat dishes.

INGREDIENTS

900gms medium-size eggplants

Himalayan Salt to taste

220gms onions, thinly sliced

1/3 cup coconut oil

450gms ripe tomatoes, seeded and cut into strips

2 tablespoons capers, drained

2 or 3 celery stalks, chopped

170gms olives

1/3 cup vinegar of any kind

1 teaspoon Stevia granules

INSTRUCTIONS

Wash the eggplants, cut them into small pieces, put them into a large strainer and sprinkle with salt. Set aside to drain for at least 1 hour. Meanwhile, combine the onions with one-third of the coconut oil in a wide, shallow pan. Cook until golden. Add the tomatoes, capers, celery and olives. Mix well and cook for 15 minutes, set aside.

Rinse the eggplant and dry completely. Heat the remaining oil in a skillet over high heat. When the oil reaches its maximum temperature, add the eggplant pieces and fry until well browned. Drain. Stir the eggplant into the tomato mixture.

Sprinkle on the vinegar and Stevia and return to low heat. Cook until the vinegar completely evaporates. Serve either warm or cold.

Serves 4. Approx 8.5 grams net grams of carbohydrate per serving.

This is a wonderful side dish suitable for roasts and any grilled meat dishes.

INGREDIENTS

900gms medium-size eggplants

Himalayan Salt to taste

220gms onions, thinly sliced

1/3 cup coconut oil

450gms ripe tomatoes, seeded and cut into strips

2 tablespoons capers, drained

2 or 3 celery stalks, chopped

170gms olives

1/3 cup vinegar of any kind

1 teaspoon Stevia granules

INSTRUCTIONS

Wash the eggplants, cut them into small pieces, put them into a large strainer and sprinkle with salt. Set aside to drain for at least 1 hour. Meanwhile, combine the onions with one-third of the coconut oil in a wide, shallow pan. Cook until golden. Add the tomatoes, capers, celery and olives. Mix well and cook for 15 minutes, set aside.

Rinse the eggplant and dry completely. Heat the remaining oil in a skillet over high heat. When the oil reaches its maximum temperature, add the eggplant pieces and fry until well browned. Drain. Stir the eggplant into the tomato mixture.

Sprinkle on the vinegar and Stevia and return to low heat. Cook until the vinegar completely evaporates. Serve either warm or cold.

Serves 4. Approx 8.5 grams net grams of carbohydrate per serving.

What happens with insulin resistance?

In insulin resistance, muscle, fat, and liver cells do not respond properly to insulin and thus cannot easily absorb glucose from the bloodstream. As a result, the body needs higher levels of insulin to help glucose enter cells.

The beta cells in the pancreas try to keep up with this increased demand for insulin by producing more. As long as the beta cells are able to produce enough insulin to overcome the insulin resistance, blood glucose levels stay in the healthy range.

Over time, insulin resistance can lead to type 2 diabetes and prediabetes because the beta cells fail to keep up with the body’s increased need for insulin.

Without enough insulin, excess glucose builds up in the bloodstream, leading to diabetes, prediabetes, and other serious health disorders.

The pancreas contains clusters of cells called islets. Beta cells within the islets make insulin and release it into the blood.