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.
For details on the next class from each of these programs click here.
For CHIP alumni. Classes are 2nd and 4th Tuesdays.
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?
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A Lifestyle Medicine Education Program.
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Focused on whole-person and healthy eating.
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Facilitated over 16 Sessions (once a week) in a group environment with dynamic group discussions and peer support.
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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?
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Pre and post health-risk assessment.
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Weekly local facilitated group with material presented by world-leading experts.
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A comprehensive digital toolkit containing a workbook, reference book, cookbook.
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Help with cooking, food prep, exercise and online program content.
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A high-fiber diet is associated with decreased risk of cardiovascular disease.(1)(2)
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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)
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A high-fiber diet is associated with decreased risk of depression.(4)(5)
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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)
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A high-fiber diet is practiced by some of the longest-living people on the planet.(6)
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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
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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
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https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
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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
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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
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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
CHIP alumni can join anytime.
2nd and 4th Tuesdays of every month.
12pm - 1pm or 6pm - 7pm via Telehealth
CHIP 2
What is it?
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Hour long class to help CHIP alumni implement the CHIP lifestyle and community into their lives.
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Learn the about latest recipes, studies and lifestyle through videos and discussion.
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CHIP community to encourage you in your CHIP lifestyle.
Call us today to enroll (503) 652 - 5070
Diabetes Prevention Program
Class Dates
For more details Click Here
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
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Nutrition
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Activity
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Lifestyle
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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:
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Are 45 years of age or older
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Are overweight (BMI > 30)
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Have a family history of type 2 diabetes
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Are physically active fewer than three times per week
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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