{"id":5057,"date":"2022-02-04T16:59:00","date_gmt":"2022-02-05T00:59:00","guid":{"rendered":"https:\/\/salesianbulletin.org\/?p=5057"},"modified":"2025-04-25T15:41:41","modified_gmt":"2025-04-25T22:41:41","slug":"a-10-week-plan-for-reversing-insulin-resistance","status":"publish","type":"post","link":"https:\/\/salesianbulletin.org\/es\/2022\/02\/04\/a-10-week-plan-for-reversing-insulin-resistance\/","title":{"rendered":"A 10-Week Plan for Reversing Insulin Resistance"},"content":{"rendered":"

Abstract by: Sheila Kun RN, BSN, BA, MS<\/em><\/p>\n

I am a practical person. So when I came across \u201cThe Everything Guide to the Insulin Resistance Diet \u201c by Ms. M. Feldman and J. Dalyai, I gave them a thumb up for some very good easy to follow tips.\u00a0 For the next 4 weeks, I will present to you their 10-Week Plan for Reversing Insulin Resistance. As a reminder of the definition of insulin resistance, it is a condition where the body is unable to use its own insulin properly. I love how they break down the plan into manageable steps by weeks.\u00a0 It is time to take action.<\/p>\n

Week 1: Check Your Portions<\/p>\n

Meal portion is everything, even when you choose healthy foods! If you eat large portions, you will have trouble controlling your calories. Using the plate method at lunch and dinner, fill half of your plate with vegetables, one-quarter of starches, and \u00a0\u00a0one-quarter of the plate with meat or meat substitute. A serving of milk and fruit should also be added to each meal.<\/p>\n

Your goals for week I<\/p>\n

*Give the plate method a try to reduce portion sizes.<\/p>\n

*For several days, measure or weigh your food to see just how much you are eating.<\/p>\n

Week 2: Eat more vegetables and fruit every day<\/p>\n

**The DASH recommendation to eat 4-5 servings each of fruit and vegetables every day sounds like a lot of food, but once you know how to incorporate these foods into your plan it becomes easy. Why that many servings? \u00a0It is because fruit and vegetables are nutrient-dense foods with high fiber and lower calories.<\/p>\n

Your goals for week 2<\/p>\n

*Take two pieces of fruit from home each day to have a midday snack or with lunch.<\/p>\n

*Keep raw vegetables washed, cut up, and ready to eat for quick snacks or salads.<\/p>\n

Sheila\u2019s note: I hope you like these first two weeks\u2019 plan: they are simple and easy to follow.<\/em><\/p>\n

Now it is time for action<\/em>. Next week I will explain the DASH diet in detail.<\/em><\/strong><\/p>\n

Your homework from the Care Ministry this week: ACT NOW!<\/strong><\/em><\/p>\n

Love to hear from you: kunlouis@gmail.com<\/p>","protected":false},"excerpt":{"rendered":"

Abstract by: Sheila Kun RN, BSN, BA, MS I am a practical person. So when I came across \u201cThe Everything Guide to the Insulin Resistance Diet \u201c by Ms. M. Feldman and J. Dalyai, I gave them a thumb up for some very good easy to follow tips.\u00a0 For the next 4 weeks, I will present to you their 10-Week Plan for Reversing Insulin Resistance. … Continuar leyendo A 10-Week Plan for Reversing Insulin Resistance<\/span><\/a><\/p>","protected":false},"author":10336596,"featured_media":2679,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[678323904,20310044],"tags":[35890,8082555],"class_list":["post-5057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-province-care-ministry","category-province-news","tag-featured","tag-care-ministry"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/salesianbulletin.org\/wp-content\/uploads\/2020\/01\/untitled-2.png?fit=2551%2C422&ssl=1","jetpack_likes_enabled":false,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p59ePG-1jz","_links":{"self":[{"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts\/5057","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/users\/10336596"}],"replies":[{"embeddable":true,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/comments?post=5057"}],"version-history":[{"count":1,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts\/5057\/revisions"}],"predecessor-version":[{"id":5058,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts\/5057\/revisions\/5058"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/media\/2679"}],"wp:attachment":[{"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/media?parent=5057"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/categories?post=5057"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/tags?post=5057"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}