Support / Professional Services
Nutrition
Workplace Wellness Programs
Are you and your employees looking for advice or answers to your questions on nutrition, exercise, weight management and disease prevention?
Steps to Less™ offers several nutrition, fitness and wellness programs onsite at St. Michael’s Hospital and is now bringing these programs out into the community. Steps to Less™ is led by a team of professionals including a Registered Dietitian, Psychotherapist, Certified Yoga Instructor, Certified Fitness Consultant and Executive Chef. The goal of these programs is to help people improve their health, energy and well-being through nutrition, exercise and behavior modification.
Below is a description of each of the Steps to Less™ programs that we can set up at your workplace!
Customized Nutrition, Fitness and Wellness Programs
What: Steps to Less™ builds customized nutrition education seminars, workshops or wellness programs tailored to meet the learning needs and interests of the employees of the organization. Each session is taught by our Registered Dietitian in an interactive format and is prepared to reflect the most current evidence based research and findings. The sessions are typically 1-2 hours in length ranging from a single session to a six-part “skill development series” and can be adapted to a "lunch and learn", power breakfast or after-work education session. Choose from a variety of seminar and workshop topics (listed below but not limited to) that can be presented on a one time basis or over several weeks or months:
- Eat for Optimal Energy and Concentration at Work
- Eat Healthy and Exercise on a Busy Schedule
- Achieve a Balanced Diet and Meet Nutritional Recommendations
- Achieve a Healthy Weight for Life
- Eat to Prevent Illness and Disease
- Overcome the Barriers to a Healthy Lifestyle
- Eat to Improve Energy, Satisfy Hunger and Reduce Junk Food Cravings
- Read Food Labels and Select Best Brands (can include a grocery shopping tour)
All sessions can include interactive activities, pop quizzes and group discussions and can be supplemented with educational materials, meal and snack ideas, recipes and a list of resources. In addition, a customized fitness program can be added to any workplace wellness program ranging from an introductory lesson to weekly classes.
Cost: to be determined based on the number of employees, length of program and extent of program material.
Group Weight Management Program
Program Description: The GROUP program combines the expertise and support of a Registered Dietitian and Certified Fitness Consultant to help people achieve a balanced, healthy lifestyle to manage weight, reduce the risk of disease/illness and enhance energy and well-being. The program includes:
- Interactive Nutrition Class once per week for 1 hour. Each class focuses on the “topic of the week” related to food, nutrition and health. Topics include: portion control, understanding food labels, “shopping smart”, cooking healthy, planning meals and snacks, managing appetite and emotional eating and achieving a healthy weight for life! Each participant receives a detailed program manual, success tracker, educational materials, meal and snack ideas; a nutritional analysis of their food intake, a personalized meal plan and a nutrient recommendation report.
- Fitness class twice a week for 1 hour, which includes cardiovascular, muscle and core conditioning and yoga, pilates and stretching exercises. Each class focuses on burning fat, building muscle and boosting metabolism. Our fitness instructor accommodates individuals with all levels of fitness and exercise experience, which means that anybody can join!
Length: 12 weeks
Cost: Nutrition Class only - $299.00/ employee; Nutrition & Fitness Class - $ 490.00/ employee
*** A flat rate can be arranged for your organization (maximum of 30 participants)
Individual Nutrition Counselling Program
Program Description: The NUTRITION COUNSELLING program involves one-on-one nutrition consultations with a Registered Dietitian and includes: a comprehensive nutrition and lifestyle assessment, a personalized meal plan, a nutrient recommendation report; menu planning based on your favourite foods, eating schedule and lifestyle; solution–focused goal setting and follow-up education sessions. The Dietitian will help you make sense of the food you eat and translate scientific nutrition information into practical advice on how to improve your diet, weight and health.
During each session, you and the Dietitian will review your food record; discuss your successes and challenges; establish new goals and realistic strategies for accomplishing these goals. You will receive educational materials, meal and snack ideas, recipes and resources. Your weight and body measurements will be taken each session to help you track your progress (optional). The extra support and guidance offered by the Dietitian and the accountability of the program will help motivate you to attain long term success.
Length: weekly sessions can range from 4-12 weeks
When: regular office hours can be set up at your workplace
Cost: from $58.00/session
Yoga Program
What: The YOGA program is taught in a classic Hatha style of yoga. Each class begins with breathing exercises to help calm the mind and relax the body. This is followed by a series of postures targeting the shoulders, neck, hips and spine to help relieve work day tension and stress. Meditation and insights about the philosophy of yoga and the energetic body will be interjected into each class. Our yoga instructor accommodates individuals with all levels of yoga experience; even beginners!
When: weekly classes can be set up at your workplace
Cost: $150.00/person
For MORE INFORMATION or REGISTRATION, please contact:
Stefanie Senior, BSc, RD
Steps to Less™ Program Coordinator
30 Bond Street, Room 6056, Cardinal Carter Wing, St. Michael’s Hospital
Phone: 416-864-5842
Email: seniors@smh.ca
