| Lifesteps - 12-week weight management program
Mercy Iowa City will offer Lifesteps, its new 12-week weight management program. The next session begins January 30, 2008, 6 to 7 p.m., in the Community Relations conference room. The program will be taught by a registered dietitian and exercise physiologist. Life Steps combines nutrition, physical activity, and group support.
Class participants will have their weight, blood pressure and body mass index monitored, as well as lipid (blood fat) profiles if needed. One-on-one appointments with an exercise physiologist will be included as part of the program. The entire cost is $250.
Program Content | Health Tools | Helpful Web sites | Contact Us
Program Content
| Week 1 |
Monitoring--Food Intake - learn how to keep a food and activity record |
| Week 2 |
Physical Activity - make a plan for increasing their physical activity |
| Week 3 |
Guide to Daily Food Choices - make a plan for getting the recommended number of servings from the five food groups within the daily food guide pyramid |
| Week 4 |
Serving Sizes - learn how to weigh and measure foods |
| Week 5 |
The Calorie Connection - learn where calories fit in the weight management picture and learn how to cut calories |
| Week 6 |
Putting It All Together - learn about changes you can make in eating and physical activity |
| Week 7 |
Eating Styles - identify eating styles that lead to overeating |
| Week 8 |
Managing Lapses - learn to deal with environment and social events |
| Week 9 |
Managing Lapses - identify how feelings affect eating behavior |
| Week 10 |
Managing Lapses - make a plan for eating out |
| Week 11 |
Staying Active - develop a physical activity program |
| Week 12 |
Maintenance - develop a plan for maintaining behavior changes |
Health tools:
Do you know your Body Mass Index, your risk of heart disease, or what your target heart rate should be when exercising? You can figure that out -- and learn more about your health -- by using any of the health tools listed below.
Please note that the calculators are not intended to be a substitute for individual medical advice in diagnosing or treating a health problem. If you have any questions or concerns, please contact your healthcare provider or Mercy On Call at 358-2767 or 1-800-358-2767.
To use these interactive health calculators, you will need Flash Player. 
Body Mass Index is a measure to determine the amount of fat and amount of lean body mass. Body Mass Index (BMI) is an index of a person's weight in relation to height, not body composition.
Target Heart Rate - the safest and most beneficial range of heartbeats per minute during exercise.
Try our Coronary Risk Profile Self Help test. Simply print out, complete and add up your score to determine your overall coronary risk. If you have any questions or concerns about the results, contact your healthcare provider or Mercy On Call, 358-2767 or 1-800-358-2767.
Helpful Web sites:
- USDA Center for Nutrition - This USDA site contains information on the new pyramid with several interactive components.
- National dairy council
- Diabetes Association
- American Dietetic Association This site contains downloadable nutrition pamphlets.
- www.3aday.org Sponsored by the American Dairy Association, this site provides background information on the research on dairy and weight loss as well as tips and recipes for including dairy products in daily meal planning.
- www.shapeup.org Shapeup is a non-profit organization promoting a healthy weight. This site provides information on healthy eating and physical activity and contains several interactive assessment tools.
- Iowa State University Extension Johnson County This site provides great food, nutrition, and health information
- www.fitness.gov Sponsored by the President's Council on Physical Fitness & Sports, this site provides information consumers can use to build physical activity into their daily routines.
If you would like to register, talk to your physician about referring you to Lifesteps or contact Mercy On Call at 358-2767 to complete a pre-screening form.
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