CDC Lifestyle Change Program

Diabetes Prevention Program

Certified Health & Wellness Consultant

Marcela Hughes CDC Lifestyle Coach

PROGRAM FOCUS:

As a Health & Wellness Consultant, I meet with clients enrolled in this program with Lark Health, a digital care management and prevention platform. This program is designed for people with prediabetes that are interested in improving their health. Using an evidence-based curriculum, I help each person develop and maintain the skills needed to adopt a healthy lifestyle.

PROGRAM GOALS:

The Diabetes Prevention Program is recognized and approved by the CDC (Centers for Disease Control and Prevention). The goal of the Lifestyle Change Program is for participants to:

  • Lose at least 5 to 7 percent of their starting weight

  • Get at least 150 minutes of physical activity each week, at a moderate pace (approximately 20-25 minutes a day)

  • Decrease symptoms associated with prediabetes

  • Learn how to control blood glucose with diet and exercise

  • Improve total cholesterol, lower triglycerides and LDL levels

  • Cultivate healthy nighttime habits to improve quality of sleep

  • Improve mental function and memory

  • Learn healthy ways to manage stress

  • Learn how to cope with challenges

  • Implement strategies to live a healthy lifestyle

WHAT IS prediabetes?

Diabetes is a chronic disease that causes blood sugar levels to rise higher than normal. Diabetes affects more than 29 million people. A condition called prediabetes occurs when blood sugar levels are higher than normal but not high enough for a type 2 diabetes diagnosis. More than 84 million Americans have prediabetes. Without lifestyle changes, people with prediabetes are very likely to progress to type 2 diabetes. The good news is that prediabetes can be reversed. To find out if you are at risk, take this quick test.

PROGRAM STRUCTURE:

Each participant receives materials to help support program goals, including a Participant Guide (200+ pages) with detailed information for each of the 26 sessions, an Action Plan Journal, and handouts.

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The ONLINE year-long program is as follows:

  • Once a week for four months (sessions 1 to 16)

  • Every other week for two months (sessions 17 to 20)

  • Once a month for six months (sessions 21 to 26)

With personal guidance from me, and insights available right on your smartphone, Lark Health is with you every step of the way – at no cost to you, for members of participating health insurance plans. You can record everything in one place, including your weight readings, daily activity levels, sleep, mindfulness check-ins, meals, and more. Lark uses data from the Apple Health app and Android Health Kit, as well as your Fitbit tracker, to provide you with seamless coaching.

To help you get started on your wellness journey, I have created a healthy grocery shopping list that I hope you will find useful. Aim for 75% of your diet to be plant-based. Healthy protein choices can be vegan, vegetarian, or animal-based depending on your preference. Please feel free to share this list with your friends and family.