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Programs & Services

Nutrition

Steps to Less™ Group Program

In the Steps to Less™ group program, our Registered Dietitian (RD) will provide you with the following:

  • Interactive Nutrition Class for two hours one time per week. Each class will focus on the “topic of the week” related to food, nutrition and health. The RD will provide you with specific strategies for reaching your weight loss goals and help you track your success.
  • Healthy Snacks will be provided during each nutrition class to help you stay alert and energized throughout the class.   
  • Program Manual containing over 125 pages of detailed nutrition information, behaviour modification techniques and practical tips.
  • Computerized Nutrition Analysis of your average intake of calories, carbohydrates, fibre, fat, protein, vitamins and minerals.
  • Personalized Meal Plan that is nutritionally balanced, easy to follow and realistic and outlines correct portion sizes, food combinations and sample meal and snack ideas. This meal plan will be based on your food preferences and where you eat including restaurants, food courts, take-out venues, work and home.
  • Two Hour Grocery Shopping Tour that will teach you how to shop "smart" in a practical hands-on environment and how to become an expert food label reader. A detailed "Grocery Shopping Guide" including a list of "best" brands to buy will also be provided.
  • Nutrition and Fitness Articles on current hot topics that will keep you updated on evidence based information and help rectify diet and exercise myths presented in the media.
  • Guest Speaker – Psychotherapist who will teach you behaviour modification techniques for overcoming emotional eating, binging and food cravings.
  • Cooking Demonstration led by an expert Chef. You will learn low fat, low calorie cooking techniques for quick, easy and delicious recipes.
  • Support and Guidance throughout the program to help you “stay on track” toward successful weight loss.

 

Our Certified Fitness Consultant will provide you with the following:

  • Fifty Minute Fitness Class two times per week. Each class will include a mixture of cardiovascular, muscle, and core conditioning exercises, stretching and yoga/pilates.
  • Ten Minutes of Exercise Education two times per week including instruction on how to incorporate exercises from the fitness classes into your workouts outside the program.
  • Complete Fitness Assessment to determine your initial fitness level in order to track your improvements throughout the program.  
  • Body Measurements conducted three times over the course of the program, including weight, height, body mass index, percent body fat, percent skeletal muscle and waist, hip, chest, arm, and leg circumference.
  • Customized "Exercise Program" tailored to meet your overall fitness level and individual needs, including tips on different workout regimes and how to exercise effectively on your own.
  • Fitness program manual containing detailed information on each aspect of the Steps to Less fitness component.

 

Program Information

The new program begins on January 5th, 2009. Programs begin every three months (January, April, July, and September) and include the following:

  • Twelve Nutrition Classes (one class per week for two hours)
  • Twenty- Four Fitness Sessions (two sessions per week for one hour)

* Evening and afternoon nutrition classes are available*

Cost $490 (tax included) – All SMH employees receive a 10% discount

Check your insurance coverage. You may be covered for services provided by a Registered Dietitian through extended health benefits offered by your organization or through employee assistance programs.
For more information, download our program brochure (700 KB PDF file).


Session 		Nutrition Component Fitness Component
Session 1 Mondays
7:00 – 9:00 pm 		Mondays
6:00 - 7:00 pm 		Wednesdays
6:00 – 7:00 pm
Session 2 Wednesdays
4:00 - 6:00 pm		 Mondays
6:00 - 7:00 pm 		Wednesdays
6:00 – 7:00 pm

* Sessions will be held at St. Michael’s Hospital – Room Number TBA*