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