H.E.A.L. Program
The Healthy Eating and Active Lifestyle (H.E.A.L.) Program is a yearlong evidence-based program designed for people with prediabetes and/or those at high risk for type 2 diabetes. The goal of the program is for members to achieve moderate weight loss by eating well and being active. It is a program focused on long-term changes and lasting results. It might sound like a long commitment, but learning new habits, gaining new skills, and building confidence takes time. Your coach will meet you where you are at, help to build motivation, and guide you through the change process. The program is offered in a group webinar format, with an option of 1:1 telephonic coaching upon request.
More information about the H.E.A.L. Program
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Who is eligible?
Providence Health Plan and Providence Medicare Advantage Plans members covered under an eligible plan* who:
- Are 18 years of age or older.
- Have a BMI of 25 or higher, or 23 or higher for Asian Americans.
- Adult BMI Calculator
Have at least one of the following:
- A fasting blood sugar of 100-125 mg/dL
- A hemoglobin A1c of 5.7%-6.4%
- A history of gestational diabetes
- A score of 5 or higher on the American Diabetes Association’s diabetes risk assessment
*Note: Not all PHP and PMA plans are eligible for H.E.A.L., Please call us if you are unsure of your eligibility.
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What if I already have diabetes?
If you have been diagnosed with diabetes, you would not be eligible to join the HEAL program, however, you may be interested in joining our standard health coaching program or finding a program specific to diabetes management. Please give us a call to find out your options.
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How much does Health Coaching cost?
Health Coaching is offered at no additional cost to eligible members.
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What are the H.E.A.L. Program goals?
By the end of the first six months, the goal is for participants to:
- Lose at least 5 to 7 percent of their starting weight.
- Work up to at least 150 minutes of “moderate” physical activity each week.
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What outcomes has the program achieved?
As of 2019, H.E.A.L. has achieved recognition status from the Centers for Disease Control and Prevention (CDC). This means program participants have achieved at least an average weight loss of 5% and the CDC participation requirements. For additional health coaching program results, see the health coaching results section of this page.
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What is included in the H.E.A.L. Program?
- Up to 26 web-based, interactive group coaching sessions facilitated by a certified health and wellness coach. The program begins with weekly sessions and then gradually spaces out to bi-weekly/monthly sessions. The sessions may be completed in a 1:1 format upon request.
- The CDC’s evidence-based curriculum with lessons, handouts and other resources to help participants make changes. Curriculum content is available in both PDF and video formats on this page.
- A wearable activity tracker.
- A support group of people with similar goals and challenges. Together, participants can share ideas, celebrate successes, and work to overcome obstacles. It can be easier to make changes working as a group than doing it on your own.
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Can my spouse enroll in the H.E.A.L. Program?
If your spouse meets eligibility requirements and has insurance through Providence Health Plan, they may enroll. They must call the health coaching line or fill out an online form to enroll.
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How do I sign up for the program?
The first step to enrolling in the program is to participate in a phone screen by calling 888-819-8999 or 503-574-6000, or by filling out the Health Coaching interest form located on this page.
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Am I eligible?
Health coaching services are not available for all members. To determine program eligibility, please contact the health coaching program online using the Health Coaching interest form located here or call 888-819-8999 or 503-574-6000.
Video lessons and resources
The following video lessons and resources are available to guide you through the Diabetes Prevention Program content.
If you haven't already, get in touch with the Providence Health Coaching Program to determine your eligibility and help you get started.
H.E.A.L./CDC Prevent T2 course lessons
Use the videos below to guide you through the program content.
Getting Started
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Tools for the lessons
Use these handouts from the CDC program to help you with your progress. There will also be a list of handouts accompanying each video lesson.
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Lesson 1: Introduction to the Program
This introduction video reviews the Health Coaching Diabetes Prevention Program and provides a look into type 2 diabetes and prediabetes.
This video should take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 2: Get Active to Prevent T2
This video will go into depth covering common issues that may arise when committing to an exercise regime and help you brainstorm ways to overcome them. Additionally, you will develop your exercise action plan.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 3: Track your Activity
This video will go over how and why you should track your activity! You will also see how you can sync your Fitbit device to myprovidence.com so your health coach can help cheer you on and hold you accountable with your steps!
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 4: Eat Well to Prevent T2
This video will discuss how to eat well and build a healthy meal plan. You will go over items in each food group and develop a new action plan!
This video will take about 15 minutes to complete.
Resources referenced in this video:
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Lesson 5: Track your Food
This video will go over why it is important to track your food and how to make sense of food labels. You will also develop a new action plan!
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 6: Get More Active
This video will discuss the purpose of getting more active and give you a couple new exercises to try right at home!
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 7: Burn More Calories than You Take In
This video will discuss the link between calories and weight. You will go over how to track the calories you take in and those you burn (as well as learn how to burn more!).
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 8: Shop and Cook to Prevent T2
In this video, we will discuss how to shop and cook for healthy foods! We will give you some different meal ideas and suggestions so you have all the tools you need the next time you are at the grocery store.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 9: Manage Stress
In this video you will learn some causes of stress and dive into the link between stress and type 2 diabetes. You will discover ways to reduce stress and healthy ways to cope with stress.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 10: Find Time for Fitness
This video will go over some benefits of being active, challenges of fitting in fitness, and ways to find time for fitness.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 11: Cope with Triggers
This video will detail how to identify unhealthy food shopping triggers, unhealthy eating triggers and sitting still triggers. You will then learn some ways to cope with them.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 12: Keep your Heart Healthy
In this video you will learn why heart health matters, how to keep your heart healthy, and how to be heart smart about fats.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 13: Take Care of your Thoughts
In this video we will describe the difference between harmful and helpful thoughts and discuss ways to replace the harmful thoughts with helpful thoughts.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 14: Get Support
This video will provide ideas on how to get support from family, friends, or coworkers. You will learn new ideas about how to find groups, classes, clubs or professionals to help you meet your health and wellness goals.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 15: Eat Well Away from Home
In this video, we will go over challenges of eating well at restaurants and social events. We will brainstorm ways to plan and cope with challenges you may face when eating away from home.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 16: Stay Motivated to Prevent T2
In this video we will spend time reflecting on how far you’ve come since you started this program! We will plan out next steps and come up with new 6 months goals.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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How to maintain
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Lesson 17: When Weight Loss Stalls
In this video, we will discuss why weight loss can stall and brainstorm ways to start losing weight again.
This video will take about 15 minutes to complete.
Resources referenced in this video:
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Lesson 18: Take a Fitness Break
In this video, we will look at the link between sitting still and type 2 diabetes. We will discuss challenges of taking fitness breaks and ways to cope with them.
This video will take about 10 minutes to complete.
Resources referenced in this video:
- Whole-Body Exercise Band Workout
- Johnson & Johnson Official 7-Minute Workout
- ACE Fitness workouts
- Participant guide
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Lesson 19: Stay Active to Prevent T2
In this video, we will look at the benefits of staying active and some challenges of doing so. We will reflect back on how far you’ve come since you started this program.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 20: Stay Active Away from Home
In this video we will focus on challenges of staying active away from home and look at some ways to cope with them.
This video will take about 5 minutes to complete.
Resources referenced in this video:
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Lesson 21: More About T2
This lesson touches on the basics of type 2 diabetes. You will review ways to prevent diabetes that we have touched on so far in this program.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 22: More About Carbs
In this video we will talk about the link between carbs and type 2 diabetes, types of carbs, and how to find the amount of carbs in food.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 23: Have Healthy Food You Enjoy
This lesson encourages taking a healthy approach to eating, how to make healthy choices, and have healthy food that you enjoy.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 24: Get Enough Sleep
This lesson explains why sleep matters in preventing or delaying type 2 diabetes. We will look at some challenges of getting enough sleep and ways to cope with them.
This video will take about 10 minutes to complete.
Resources referenced in this video:
- Participant guide
- Headspace: Learn to meditate and live mindfully
- Calm: Reduce anxiety, sleep better and feel happier
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Lesson 25: Get Back on Track
In this lesson, we will focus on staying positive and learn how to use the five steps of problem solving to stay on track.
This video will take about 10 minutes to complete.
Resources referenced in this video:
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Lesson 26: Prevent T2 – For Life!
In this final lesson, we will reflect on how far you’ve come since you started this program. We will touch on how to keep your healthy lifestyle going once this program ends and develop goals for the next six months.
This video will take about 10 minutes to complete.
Resources referenced in this video:
Watch now
Webpage current as of: 10/01/2022