{"id":5089,"date":"2022-02-18T16:59:00","date_gmt":"2022-02-19T00:59:00","guid":{"rendered":"https:\/\/salesianbulletin.org\/?p=5089"},"modified":"2025-04-25T15:41:35","modified_gmt":"2025-04-25T22:41:35","slug":"a-10-week-plan-for-reversing-insulin-resistance-week-3-and-4","status":"publish","type":"post","link":"https:\/\/salesianbulletin.org\/es\/2022\/02\/18\/a-10-week-plan-for-reversing-insulin-resistance-week-3-and-4\/","title":{"rendered":"A 10-Week Plan for Reversing Insulin Resistance (Week 3 and 4)"},"content":{"rendered":"<p><em>Abstract by: Sheila Kun RN, BSN, BA, MS<\/em><\/p>\n<p>We started learning healthy lifestyle suggestions following simple goals and plans 2 weeks at a time. This week, we will map out the strategies for week 3 and 4. Let us get started:<\/p>\n<p><strong>Week 3: Get Walking<\/strong><\/p>\n<p>Start walking, even if you are only able to manage a few minutes at a time. Aim to walk most days of the week, and make sure that you have comfortable walking shoes or sneakers.<\/p>\n<p><strong>Your Goals for Week 3<\/strong><\/p>\n<ul>\n<li>Walk for as long as you are comfortably able to<\/li>\n<li>Keep a written record of when and how long you are walking<\/li>\n<li>Wear a pedometer so you can track how many steps you take, and use that number as a motivator to help you increase it each day<\/li>\n<\/ul>\n<p><strong>Week 4: Switch to Whole Grains<\/strong><\/p>\n<p>Begin to switch out the white flour and white grain products in your kitchen for whole-grain foods. Whole grains provide more fiber and nutrition and have less impact on your blood glucose. Look for products that list whole-grain flour rather than enriched flour as one of the first ingredients.<\/p>\n<p><strong>Your Goals for Week 4<\/strong><\/p>\n<ul>\n<li>Add whole-grain pasta or brown rice to a favorite dish or in combination with vegetables or beans<\/li>\n<li>Purchase a new whole-grain food that you haven\u2019t used (e.g., quinoa, kasha, or bulgur) before and try it as a replacement for rice, pasta, or potatoes<\/li>\n<\/ul>\n<p>Let us review the 2 key topics from week 1&amp;2: check your portions and eat more vegetables and fruit each day.<\/p>\n<p>Above is abstracted from \u201cThe everything guide to the insulin resistance diet\u201d by Marie Feldman, RD, CDCES, and Jodi Dalyai, MS, RD, CDCES<\/p>\n<p><em><strong>Your homework from the Care Ministry this week: adopt whole grain into your meal plan.<\/strong><\/em><\/p>\n<p>Love to hear from you: kunlouis@gmail.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Abstract by: Sheila Kun RN, BSN, BA, MS We started learning healthy lifestyle suggestions following simple goals and plans 2 weeks at a time. This week, we will map out the strategies for week 3 and 4. Let us get started: Week 3: Get Walking Start walking, even if you are only able to manage a few minutes at a time. Aim to walk most &hellip; <a href=\"https:\/\/salesianbulletin.org\/es\/2022\/02\/18\/a-10-week-plan-for-reversing-insulin-resistance-week-3-and-4\/\" class=\"more-link\">Continuar leyendo <span class=\"screen-reader-text\">A 10-Week Plan for Reversing Insulin Resistance (Week 3 and 4)<\/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_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[678323904,20310044],"tags":[8082555],"class_list":["post-5089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-province-care-ministry","category-province-news","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-1k5","_links":{"self":[{"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts\/5089","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=5089"}],"version-history":[{"count":2,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts\/5089\/revisions"}],"predecessor-version":[{"id":5091,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts\/5089\/revisions\/5091"}],"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=5089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/categories?post=5089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/tags?post=5089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}