{"id":5120,"date":"2022-02-25T17:00:00","date_gmt":"2022-02-26T01:00:00","guid":{"rendered":"https:\/\/salesianbulletin.org\/?p=5120"},"modified":"2025-04-25T15:41:32","modified_gmt":"2025-04-25T22:41:32","slug":"a-10-week-plan-for-reversing-insulin-resistance-week-5-and-6","status":"publish","type":"post","link":"https:\/\/salesianbulletin.org\/es\/2022\/02\/25\/a-10-week-plan-for-reversing-insulin-resistance-week-5-and-6\/","title":{"rendered":"A 10-Week Plan for Reversing Insulin Resistance (Week 5 and 6)"},"content":{"rendered":"<p>Let us recall the 4 key points from the first 4 weeks\u2019 plan:<\/p>\n<ol>\n<li><strong>Check your portion.<\/strong><\/li>\n<li><strong>Eat more vegetables and fruit.<\/strong><\/li>\n<li><strong>Get walking.<\/strong><\/li>\n<li><strong>Switch to whole grain.<\/strong><\/li>\n<\/ol>\n<p>Good, you remember all the 4 points. Now you are ready to continue week 5 and week 6\u2019s plan for reversing insulin resistance.<\/p>\n<p><strong>Week 5: Manage your stress<\/strong><\/p>\n<p>Take stress seriously and find ways to reduce it. Chronic stress can wreak havoc on health and well-being by lowering your immunity and making you more susceptible to many types of illness.<\/p>\n<p><strong>Your goals for week 5<\/strong><\/p>\n<ul>\n<li>Add stretching exercises, medication, or deep breathing exercise to your daily routine<\/li>\n<li>Allow yourself some downtime from the daily grind each day and spend that time enjoying a relaxing activity<\/li>\n<\/ul>\n<p><strong>Week 6: Get adequate sleep<\/strong><\/p>\n<p>Insufficient sleep can have a negative impact on your health. In fact, poor-quality sleep on a regular basis can contribute to insulin resistance, metabolic syndrome, and diabetes \u2013 just what you are trying to avoid!<\/p>\n<p><strong>Your goals for week 6<\/strong><\/p>\n<ul>\n<li>Make enough time to get 7-8 hours of sleep each night<\/li>\n<li>Develop good sleeping habits by rising and retiring about the same time each day, and avoid distractions such as TV at times when you should be going to sleep<\/li>\n<\/ul>\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: <\/strong><strong>examine your stress management and sleep habit. Are you ready to make changes in your daily routine?<\/strong><\/em><\/p>\n<p>Love to hear from you: kunlouis@gmail.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Let us recall the 4 key points from the first 4 weeks\u2019 plan: Check your portion. Eat more vegetables and fruit. Get walking. Switch to whole grain. Good, you remember all the 4 points. Now you are ready to continue week 5 and week 6\u2019s plan for reversing insulin resistance. Week 5: Manage your stress Take stress seriously and find ways to reduce it. Chronic &hellip; <a href=\"https:\/\/salesianbulletin.org\/es\/2022\/02\/25\/a-10-week-plan-for-reversing-insulin-resistance-week-5-and-6\/\" class=\"more-link\">Continuar leyendo <span class=\"screen-reader-text\">A 10-Week Plan for Reversing Insulin Resistance (Week 5 and 6)<\/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":"","advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_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-5120","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-province-care-ministry","category-province-news","tag-featured","tag-care-ministry"],"jetpack_likes_enabled":false,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p59ePG-1kA","jetpack_featured_media_url":"https:\/\/i0.wp.com\/salesianbulletin.org\/wp-content\/uploads\/2020\/01\/untitled-2.png?fit=2551%2C422&ssl=1","_links":{"self":[{"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts\/5120","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=5120"}],"version-history":[{"count":1,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts\/5120\/revisions"}],"predecessor-version":[{"id":5121,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/posts\/5120\/revisions\/5121"}],"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=5120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/categories?post=5120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/salesianbulletin.org\/es\/wp-json\/wp\/v2\/tags?post=5120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}