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 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.
- Find out BMI
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 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 still may participate. However, it may be more appropriate to find a program specific to diabetes management. Please give us a call and we can work with you to determine if the H.E.A.L. program would support your health goals. You may also be interested in joining our standard health coaching program.
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How much does Health Coaching cost?
Health Coaching is free to eligible members. We do not bill for the service.
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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 get started.
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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.
Resource Library
This resource library is 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 Providence Health Plan courses below to guide you through the program content.
Curriculum for participants starting before September 2022
First 6 Months
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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 participant guide accompanying each lesson.
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Lesson 1: Introduction to the Program
This introduction reviews the Health Coaching Diabetes Prevention Program and provides a look into type 2 diabetes and prediabetes.
Resources referenced in this video:
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Lesson 2: Get Active to Prevent T2
This lesson 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.
Resources:
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Lesson 3: Track Your Activity
This lesson 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!
Resources:
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Lesson 4: Eat Well to Prevent T2
This lesson 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!
Resources:
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Lesson 5: Track Your Food
This lesson 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!
Resources:
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Lesson 6: Get More Active
This lesson will discuss the purpose of getting more active and give you a couple new exercises to try right at home!
Resources:
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Lesson 7: Burn More Calories than You Take In
This lesson 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!).
Resources:
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Lesson 8: Shop and Cook to Prevent T2
In this lesson we will discuss how to shop for and cook 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.
Resources:
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Lesson 9: Manage Stress
In this lesson 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.
Resources:
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Lesson 10: Find Time for Fitness
This lesson will go over some benefits of being active, challenges of fitting in fitness, and ways to find time for fitness.
Resources:
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Lesson 11: Cope With Triggers
This lesson 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.
Resources:
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Lesson 12: Keep Your Heart Healthy
In this lesson you will learn why heart health matters, how to keep your heart healthy, and how to be heart smart about fats.
Resources:
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Lesson 13: Take Charge of Your Thoughts
In this lesson we will describe the difference between harmful and helpful thoughts and discuss ways to replace the harmful thoughts with helpful thoughts.
Resources:
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Lesson 14: Get Support
This lesson 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.
Resources:
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Lesson 15: Eat Well Away from Home
In this lesson 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.
Resources:
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Lesson 16: Stay Motivated to Prevent T2
In this lesson we will spend time reflecting on how far you’ve come since you started this program! We will plan our next steps and come up with new 6 months goals.
Resources:
Last 6 Months
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Lesson 17: When Weight Loss Stalls
In this lesson we will discuss why weight loss can stall and brainstorm ways to start losing weight again.
Resources:
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Lesson 18: Take a Fitness Break
In this lesson 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.
Resources:
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Lesson 19: Stay Active to Prevent T2
In this lesson 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.
Resources:
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Lesson 20: Stay Active Away from Home
In this lesson we will focus on challenges of staying active away from home and look at some ways to cope with them.
Resources:
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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.
Resources:
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Lesson 22: More About Carbs
In this lesson 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.
Resources:
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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.
Resources:
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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.
Resources:
- Headspace: Learn to meditate and live mindfully
- Calm: Reduce anxiety, sleep better and feel happier
- Participant Guide
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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.
Resources:
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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.
Resources:
NEW Curriculum September 2022 and Beyond
First 6 Months
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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 helpful resources accompanying each lesson.
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Lesson 1: Introduction to the Program
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Identify the goals and structure of PreventT2
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Identify the basics of type 2 diabetes
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Explain how to make an action plan
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Set goals and plan basic actions
Resources:
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Lesson 2: Get Active to Prevent Type 2
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Identify some benefits of getting active
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Identify some ways to get active
Resources:
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Lesson 3: Track Your Activity
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Identify the purpose of tracking their activity
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Demonstrate how to track their activity
Resources:
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Lesson 4: Eat Well to Prevent Type 2
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Explain how the food a person eats can help prevent or delay Type 2 Diabetes
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Use the plate method to balance the food groups
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Identify processed food and its role in a person's eating pattern
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Build on their strengths
Resources:
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Lesson 5: Track Your Food
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Identify the benefits of tracking food
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Explain how to track the food they eat and the calories they take in
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Explain different ways to track food
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Explain how to figure out portion size and calories from food labels
Resources:
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Lesson 6: Get More Active
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Explain the purpose of getting more active
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Identify some ways to get more active
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Explain how to track more details about their activity
Resources:
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Lesson 7: Energy In, Energy Out
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Discuss the link between weight loss and energy in, energy out
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Describe how the type and amount of food they eat affects energy in and energy out
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Describe how the amount of activity affects energy in and energy out
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Explain how to create the right balance of energy in and energy out
Resources:
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Lesson 8: Eating To Support Your Health Goals
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Describe how to take a positive approach to eating
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Describe how to eat foods in portions that support their goals
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Describe how to enjoy a variety of foods in healthy ways
Resources:
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Lesson 9: Manage Stress
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Some causes of stress
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The link between stress and type 2 diabetes
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Ways to reduce stress
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Healthy ways to manage stress
- Personal Success Tool
- Personalized Pledge
- Participant Guide
Resources:
Renewing your pledge can reconnect to your goal. What’s been working well? What’s been holding you back? What else do you want to work on? Go through this quick module and redefine your success.
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Lesson 10: Eat Well Away From Home
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Identify factors that affect eating habits and food choices when eating away from home
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Identify ways to form habits that support healthy eating while away from home
Resources:
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Lesson 11: Managing Triggers
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Explain what a trigger is and how they can create and re-create patterns connected to grocery shopping, eating, and sitting still
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Identify common triggers for grocery shopping, eating, and sitting still and ways to change unhealthy patterns associated with these triggers
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Identify their own triggers that lead to overeating or less healthy choices
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Describe how emotions and cues lead to food choices and eating patterns
Resources:
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Lesson 12: Stay Active to Prevent Type 2
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Identify some benefits of staying active
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Identify some challenges of staying active and ways to overcome them
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Reflect on how far they’ve come since they started this program
Resources:
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Lesson 13: Take Charge of Your Thoughts
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Discuss how to replace negative thoughts with helpful thoughts
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Practice replacing a negative thought with a helpful thought
Resources:
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Lesson 14: Get Back On Track
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Explain how to get back on track with their eating and activity goals and prevent similar slip-ups in the future by:
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Staying positive
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Following the five steps of problem solving
Resources:
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Lesson 15: Get Support
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Identify how to get support from family, friends, and coworkers; groups, classes, and clubs; and health care and other professionals
Resources:
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Lesson 16: Stay Motivated to Prevent Type 2 Diabetes
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Reflect on how far they’ve come since they started this program
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Identify the group’s next steps
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Set individual goals for the next 6 months
Resources:
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Last 6 Months
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Lesson 17: When Weight Loss Stalls
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Explain some reasons why weight loss can stall
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Identify other non-scale ways their body tells them that they are making progress on their health goals
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Explain the value of maintaining weight and how to start losing weight again
Resources:
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Lesson 18: Take A Movement Break
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Describe the link between sitting still and type 2 diabetes
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Identify some challenges of taking movement breaks and ways to overcome them
Resources:
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Lesson 19: Keep Your Heart Healthy
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Explain why heart health matters
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Explain how to keep their hearts healthy
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Explain why they should limit salt and how to do it
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Explain how to make healthier choices about fat
Resources:
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Lesson 20: Shop and Cook to Prevent Type 2
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Identify foods that can support their health goals
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Explain how to shop for foods that can support their health goals no matter where they get their food
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Explain how to cook the foods they love in new ways and discover new favorite foods
Resources:
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Lesson 21: Find Time for Physical Activity
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Identify some benefits of being active
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Describe the challenges of fitting in physical activity
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Explain how to find time for physical activity
Resources:
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Lesson 22: Get Enough Sleep
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Explain why sleep matters
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Identify some strategies for getting the rest they need
Resources:
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Lesson 23: Stay Active Away From Home
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Identify ways to overcome the challenges of staying active away from home
Resources:
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Lesson 24: More About Type 2
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Identify the basics of type 2 diabetes
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Explain how type 2 diabetes is diagnosed
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Explain how type 2 diabetes is managed
Resources:
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Lesson 25: More About Carbs
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Describe the link between carbs and type 2 diabetes
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Identify the different types of carbs
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Describe a healthy approach to carbs
Resources:
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Lesson 26: Prevent Type 2 for Life!
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Reflect on how far they’ve come since they started this program
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Explain how to keep their healthy lifestyle going once this program ends
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Set their goals for the next 6 months
Resources:
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Healthy living starts here
Congratulations on taking the first step to leading a healthier life. No two journeys are the same, and we're committed to helping you become the healthiest version of yourself. Whether you want to keep up with your kids, drop 20 pounds or get a good night's sleep (every night), we help you define and achieve your wellness goals. Our compassionate health coaches provide encouragement and accountability without judgment.