Evidence-Based Lifestyle Programs

Classes are once a week for 16 weeks over telehealth or in-person. They last for 75 minutes.  New classes start every quarter. 
Classes are twice a week for 9 weeks over telehealth or in-person. They last for 90 minutes.  New classes start every quarter. 
Classes are once a week for several months over telehealth or in-person. They last for 60 minutes.  You can join at any time.
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For details on the next class click here.
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Classes are once a week for 16 weeks over telehealth or in-person. They last for 75 minutes.  
Visit fullplateliving.org to learn more

Schedule

Session 1 — How to Lose Weight and Feel Full

Session 2 — Why You’ll Want to Essentially Triple the Amount of Fiber You’re Eating

Session 3 — An Easy Way to Measure How Much Fiber You’re Eating

Session 4 — The First Habit You Need to Succeed on Full Plate

Session 5 — Breakfast

Session 6 — Lunch

Session 7 — Supper

Session 8 — The Habit of Maintaining a Weight Loss Friendly Environment

Session 9 — Beans

Session 10 — Fruits and Vegetables

Session 11 — Cooked Whole Grains

Session 12 — The Habit of Turning Negative Thoughts into Positive Ones

Session 13 — How to Eat Out Without Gaining Weight

Session 14 — How to Drink Less of Your Calories

Session 15 — How to Snack Smarter

Session 16 — The Habit of Moving More

Location

Clackamas Promanade (2nd Floor of South Building)

Address:

8800 SE Sunnyside Rd

Suite 224-S

Clackamas OR, 97015

Telehealth

All our classes have the option to join over a secure online video connection.  To learn more: Click Here

What is it?
  • A Lifestyle Medicine Education Program.
  • Focused on whole-person and healthy eating.
  • Facilitated over 16 Sessions (once a week) in a group environment with dynamic group discussions and peer support.
  • Integrates optimal nutrition, exercise and behavioral psychology principles and tools.
How can it help?
Promotes a high-fiber approach to healthy eating, highlighting the consumption of whole, unprocessed plant foods: fruits, vegetables, beans and legumes, whole grains, nuts and seeds.
What will you get?
  • Pre and post health-risk assessment.
  • Weekly local facilitated group with material presented by world-leading experts.
  • A comprehensive digital toolkit containing a workbook, reference book, cookbook.
  • Help with cooking, food prep, exercise and online program content.
  • A high-fiber diet is associated with decreased risk of cardiovascular disease.(1)(2)
  • A high-fiber diet has been shown in numerous research studies published in peer-reviewed journals to significantly lower: total cholesterol, LDL cholesterol, triglycerides, fasting and postprandial blood sugars, HbA1c, insulin levels and C-reactive protein.(3)
  • A high-fiber diet is associated with decreased risk of depression.(4)(5)
  • A high-fiber diet increases the abundance of beneficial, protective gut bacteria, which is likely associated with decreased risk of CVD, type 2 diabetes, metabolic syndrome, obesity, inflammatory bowel disease and colorectal cancer.(5)
  • A high-fiber diet is practiced by some of the longest-living people on the planet.(6)
  1. Veronese N, Solmi M, Caruso MG, et al. Dietary fiber and health outcomes: an umbrella review of systematic reviews and meta-analyses. Am J Clin Nutr. 2018;107(3):436‐444. doi:10.1093/ajcn/nqx082
  2. Partula V, Deschasaux M, Druesne-Pecollo N, et al. Associations between consumption of dietary fibers and the risk of cardiovascular diseases, cancers, type 2 diabetes, and mortality in the prospective NutriNet-Santé cohort [published online ahead of print, 2020 May 5]. Am J Clin Nutr. 2020;nqaa063. doi:10.1093/ajcn/nqaa063
  3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
  4. Swann OG, Kilpatrick M, Breslin M, Oddy WH. Dietary fiber and its associations with depression and inflammation. Nutr Rev. 2020;78(5):394‐411. doi:10.1093/nutrit/nuz072
  5. Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut Microbiome: Profound Implications for Diet and Disease. Nutrients. 2019;11(7):1613. Published 2019 Jul 16. doi:10.3390/nu11071613
  6. Buettner D, Skemp S. Blue Zones: Lessons From the World's Longest Lived. Am J Lifestyle Med. 2016;10(5):318‐321. Published 2016 Jul 7. doi:10.1177/1559827616637066
Benefits of a High Fiber Diet

Complete Health Improvement Program

 
Classes are twice a week for 9 weeks over telehealth or in-person. They last for 90 minutes.  
Visit chiphealth.com to learn more
For details on the next class click here.

Schedule

Session 1 — The Rise and Rise of Chronic Disease

Wellness Screen

Session 2 — Lifestyle is the Best Medicine

Session 3 — Common Denominator of Chronic Disease

Session 4 — The Optimal Lifestyle

Session 5 — Eat More and Weigh Less

Session 6 — Fiber, Your New Best Friend

Session 7 — Disarming Diabetes

Session 8 — The Heart of the Matter – Heart Health

Session 9 — Your Blood Pressure & Discovering Protein

Session 10 — Bone Health Essentials

Session 11 — Cancer Prevention

Session 12 — Navigating the Roadblocks to Success

Session 13 — Connecting Physical and Mental Health

Session 14 — Re-engineering Your Environment

Session 15 — Profound Stress-relieving Strategies

Session 16 — Lifestyle Choices that Improve Mental Health

Session 17 — From Surviving to Thriving

Session 18 — Understanding Your Results and Taking Action

Wellness Screen

Location

Clackamas Promanade (2nd Floor of South Building)

Address:

8800 SE Sunnyside Rd

Suite 224-S

Clackamas OR, 97015

Telehealth

All our classes have the option to join over a secure online video connection.  To learn more: Click Here

What is it?
  • A Lifestyle Medicine Education Program.
  • Focused on whole-person health.
  • Facilitated over 18 Sessions (90 days) in a group environment with dynamic group discussions and peer support.
  • Integrates optimal nutrition, exercise and behavioral psychology principles and tools.
How can it help?
By significantly reducing the: Common risk factors for lifestyle diseases (such as cardiovascular disease, type II diabetes, obesity, high blood pressure). And by improving: health knowledge, energy, desire to exercise, resilience and life fulfilment.
What will you get?
  • Pre and post health-risk assessment.
  • Weekly local facilitated group with material presented by world-leading experts.
  • A comprehensive toolkit containing a workbook, reference book, cookbook, water bottle and pedometer.
  • Help with cooking, food prep, exercise and online program content.
Proven Results
With over 20 scientific papers of published results, the benefits of CHIP speak for themselves.
42 diabetic patients with an HbA1c over 9 participated in a 3 month CHIP program research pilot with Kaiser Permanente.
Click Here to see more research 

Diabetes Prevention Program

 
Class Dates
For more details Click Here
Accepting New Patients Every Month. Call Us Today!
Tuesdays
     2:00pm - 3:00pm via Telehealth
Classes are 60 minutes and scheduled regularly for one year.
Class start dates may be rescheduled if we don't reach minimum participation.
Now Covered 100% by Medicaid and Medicare!

Schedule

1) Introduction/Wellness Screening / Set Goals(A)

2) Get Active (B)

3) Eat Well – with a Jump Start (C)

4) Get Enough Sleep (D)*

5) Track Your Activity (E)

6) Track Your Food – with Vegetables(F)

7) Manage Stress (G)

8) Take a Fitness Break (H)*

9) Burn More Calories – with Beans(I)

10) Cope with Triggers (J)

11) Get More Active (K)

12) Weight Loss Stalls * – with Whole Grains(L)

13) Keep Your Heart Healthy (M)

14) Take Charge of Your Thoughts (N)

15) Shopping and Cooking – Grocery Store Tour (O)

16) Getting Back on Track (P)*

17) Finding Time for Fitness (Q)

18) Eat Well Away from Home – with Sauces (R)

19) Get Support (S)

20) Activity Away from Home (T) *

21) Healthy Foods You Enjoy – with Dairy Alternatives (U)

22) Stay Motivated (V)

23) More about T2 and Fitness (W)

24) More About Carbs * – with Sweet Treats (X)

25) Staying Active Enough (Y)

26) Final Session: Prevent T2 for Life/Goal Evaluation (Z)

* required during second 6 months

Locations

Clackamas Promanade (2nd Floor of South Building)

Address:

8800 SE Sunnyside Rd

Suite 224-S

Clackamas OR, 97015

Telehealth

All our classes have the option to join over a secure online video connection.  To learn more: Click Here

Topic Themes

  • Nutrition

  • Activity

  • Lifestyle

  • Food

What Is Prediabetes and Type 2 Diabetes?
Prediabetes is a blood glucose (sugar) level that is higher than normal but not high enough to be diagnosed as diabetes. One in three American adults has prediabetes, and most do not even know they have it. If you have prediabetes and do not lose weight or do moderate physical activity, you can develop type 2 diabetes within 5 years.

Type 2 diabetes is the most common form of diabetes. Most of the food we eat is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our bodies. When you have type 2 diabetes, your body can’t use its own insulin as well as it should. This causes sugar to build up in your blood.
Type 2 diabetes is a serious condition. It can lead to health issues such as heart attack; stroke; blindness; kidney failure; or loss of toes, feet, or legs.

Am I at Risk for Prediabetes and Type 2 Diabetes?
You are at increased risk for developing prediabetes and type 2 diabetes if you:

  • Are 45 years of age or older

  • Are overweight (BMI > 30)

  • Have a family history of type 2 diabetes

  • Are physically active fewer than three times per week

  • Ever had diabetes while pregnant (gestational diabetes) or gave birth to a baby that weighed more than 9 pounds.

If you think you may be at risk, a health care provider can do a blood test to see if you have
diabetes or prediabetes.

Can I Prevent Type 2 Diabetes?
Yes! Hearing your doctor say, “You’re at risk for type 2 diabetes,” or “You have prediabetes,” means that you can start preventing type 2 diabetes today. And you do not have to do it alone. Finding the PreventT2 program was your first step on that journey. If you have prediabetes, now is the time for prevention.  Lifestyle Medicine Group's PreventT2 lifestyle change program can help you take charge of your health to prevent or delay type 2 diabetes.

What is the PreventT2 Lifestyle Change Program?
PreventT2 is part of the National Diabetes Prevention Program, led by the Centers for Disease Control and Prevention (CDC). It is proven to help people with prediabetes prevent or delay development of type 2 diabetes.

What Is the Benefit of a PreventT2 Program?
As part of a PreventT2 group, you will work with other participants and a trained lifestyle coach to learn the skills you need to make lasting changes. These changes include losing a modest amount of weight, being more physically active, and managing stress.


Being part of a group provides support from other people who are facing similar challenges and trying to make the same changes you are. Together you can celebrate successes and find ways to overcome obstacles.

Does PreventT2 Work?
The PreventT2 program can help people with prediabetes cut their risk of developing type 2 diabetes in half. The Diabetes Prevention Program research study showed that making modest behavior changes helped participants lose 5 to 7 percent of their body weight — that is 10 to 14 pounds for a person weighing 200 pounds. These lifestyle changes reduced the risk of developing type 2 diabetes by 58 percent in people with prediabetes.

Click Here to learn more about the research