A 10-Week Plan for Reversing Insulin Resistance (Week 9 and 10)

Repetition is a good tool to be able to recall new learning, therefore let us refresh our memory of the strategies to reverse insulin resistance for the past 8 weeks:

  1. Check your portion.
  2. Eat more vegetables and fruit.
  3. Get walking.
  4. Switch to whole grain.
  5. Manage your stress.
  6. Get adequate sleep.
  7. Don’t forget the snacks.
  8. Ramp up your exercise.

Yes, we are almost at our final stretch to combat insulin resistance.

Week 9: Change your food behavior

Negative food habits are not always easy to change. Make a conscious effort to correct eating habits that cause you to get off track.

Your goals for week 9

  • Slow down when you eat and take the time to enjoy every bite
  • Drink plenty of water

Week 10: Put it all together

Monitor your overall progress by looking at how well you have done with various aspects of your plan.

Your goals for week 10

  • Make a list of all the things you have been able to achieve, as well as the goals that still need work: Seeing in writing all that you have accomplished is very satisfying and motivates you to keep going
  • Congratulate and reward yourself on a job well done!

Above is abstracted from “The everything guide to the insulin resistance diet” by Marie Feldman, RD, CDCES, and Jodi Dalyai, MS, RD, CDCES

Your homework from the Care Ministry this week: Examine your progress thus far.

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