Session | Learning session (60 min), physical activity (45 min), stress management (15 min) | Handouts and activities |
---|---|---|
PHASE I: 12 weekly sessions | ||
1 | ILS: Are you at risk for heart disease? | A Day with the Ramirez Family |
Stress management: Awareness mindfulness exercise | ||
2 | ILS: Say Yes to Physical Activity | Illustration of stretches and how to be physically active; Sample walking program |
Stress management: Breathing techniques | ||
3 | ILS: Help your heart: Control your blood pressure | Places to get a free blood pressure checks; Blood pressure log; Mariana’s food choices |
Stress management: Music/dance | ||
4 | ILS: Keep your cholesterol in check | Reading food labels and alternative recipes |
Stress management: Mindful stretches | ||
5 | ILS: Aim for a health weight | Tips to help control your weight; Healthy serving sizes; Reading food labels |
Stress management: Mindful eating | ||
6 | ILS: Screening and understanding blood glucose; Healthier food choices to prevent diabetes; Stress management topic | Places for glucose checks; “Am I at risk of type 2 diabetes?” |
Stress management: Body scan meditation | ||
7 | ILS: Make heart-healthy eating a family affair | Sample menus; Tips for busy families |
Stress management: Positive self-talk | ||
8 | ILS: Eating healthy when time and money are tight | Grocery list; Tips to save time and money; Tips for eating out heart-healthy |
Stress management: Adult coloring | ||
9 | CST: Increasing physical activity (cognitive restructuring) | Fun physical activities |
Stress management: Awareness mindfulness exercise | ||
10 | CST: Understanding barriers to healthy choices, physical activity, and getting enough sleep (problem-solving) | Heart-healthy lottery; Tips for getting enough sleep |
Stress management: Breathing techniques | ||
11 | CST: Motivating yourself in a positive manner and getting back on track after a relapse (assertiveness training) | Tips on how to motivate yourself to be physically active daily |
Stress management: Music/dance therapy | ||
12 | CST: Working through conflict (conflict resolution) | Lightweights and stretch bands for home use |
Stress management: Mindful walking | ||
PHASE II: Three monthly sessions to problem-solve and continued support | ||
PHASE III: Six months of maintenance on own |