Support / Professional Services

Nutrition

Steps to Less™ Group Weight Management Program

The 12 week Steps to Less™ Group Weight Management Program is led by a Registered Dietitian and Certified Fitness Consultant who will teach you step by step how to improve your lifestyle in a way that is realistic, achievable and enjoyable. You will learn how to eat healthy and exercise effectively without having to give up your favourite foods or spend your life in a gym. By the end of the program, you will have the necessary knowledge and skills to manage a healthy weight for life!

Whether your goal is to lose five or fifty pounds or to improve health measures such as high blood pressure, high cholesterol, high triglycerides or diabetes, this program will coach you to success!

During the 12 week Group Weight Management Program, our Registered Dietitian (RD), Stefanie Senior will provide you with the following:

Interactive Nutrition Class once per week for two hours. Each class will focus on the “topic of the week” related to food, nutrition, health and weight management. The RD will provide you with specific strategies for reaching your personal health goals and help you monitor your success.
Healthy Snacks provided during each nutrition class to help you stay alert and energized.
A detailed Computerized Nutrition Analysis Report that summarizes your average intake of calories, carbohydrates, fibre, fat, protein, vitamins and minerals.
A Nutrition Recommendation Report that compares your daily nutrient intake to your nutritional recommendations.
A Personalized Meal Plan based on your food preferences, daily schedule, nutritional requirements and personal health goals. This plan will be nutritionally balanced, easy-to-follow, and realistic and will outline portion sizes, food combinations and meal/snack ideas.
Grocery Shopping Tour that will teach you how to “shop smart” and become an expert food label reader. A detailed “Grocery Shopping Guide” will be provided that includes the “best” brands to buy.
Steps to Less™ Program Manual with over 125 pages of detailed nutrition information, behaviour modification techniques and practical tips on how to improve your diet and health.
Guest Speaker - Psychotherapist who will help you set short and long term goals, choose success indicators and overcome emotional eating, binging and food cravings.
Cooking Demonstration led by an Executive Chef, who will teach you cooking techniques for quick, nutritious and delicious recipes.
Support and Guidance to help you stay motivated and on track.

Our Certified Fitness Consultant, Ron Walsh will provide you with the following:

One hour of Fitness Class two times per week. Each class will include a mixture of cardiovascular, muscle, and core conditioning and stretching exercises.
Exercise Education including instruction on how to incorporate exercises from the fitness classes into your workouts outside of the program.
Fitness Assessments to determine your initial fitness level and help you track your improvements throughout the program. This will help ensure that you are exercising at an appropriate pace and intensity for accomplishing your fitness goals.
Body Measurements conducted 3 times over the 12 weeks, including weight, body mass index (BMI) and waist, hip, and chest circumference.

Program Information

The new 12 week program will begin on October 4th, 2010. Programs begin every three months (January, April, July, and October) and include the following:

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

Cost $490 – All SMH employees receive a 10% discount
Check your insurance coverage. You may be covered for Registered Dietitian services through extended health benefits offered by your organization or through employee assistance programs.

Session	Nutrition Class	Fitness Class
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

Please note that there will be no classes on Monday, October 11th (Thanksgiving holiday) or Monday, November 8th (St. Michael’s Hospital staff holiday). Please see the Monday nutrition class schedule, Wednesday nutrition class schedule, and fitness class schedule for details.

NEW program option: take the nutrition classes on their own in a “shortened format” on Wednesdays from 12-1 p.m. This option is suitable for those who exercise on their own or simply just want to learn more about food, healthy eating and weight management (October 6th – December 22nd, $299.00, plus HST).

Registration

Location: Room 6056, Cardinal Carter Wing (beside the Nutrition Library)
Phone: 416-864-5243.
Email: VonjK@smh.ca
Office Hours: Tuesday – Friday, 8 a.m. – 4 p.m.

Please register soon as there are limited spaces available for each class!

For more information please contact:

Stefanie Senior, BSc, RD
Steps to Less Program Coordinator

Phone: 416-864-6060 Ext. 3200
Fax: 416-864-5414
E-mail: StepsToLess@smh.ca
30 Bond Street, Cardinal Carter Wing, Sixth Floor, Room 6056a
Toronto, Ontario
M5B 1W8

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