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The Porcupine Health Unit is offering a free, year-long program called HealthStyles for those 18 and older at risk of developing type 2 diabetes. A lot can happen in a year. Led by a Registered Dietitian, program participants are supported to achieve a 5-7% weight loss as well as increase weekly physical activity to a minimum of 150 minutes per week. Don’t worry; these goals are slowly worked on throughout the program year. You are not alone in this journey.

To qualify for the program, participants must:

  1. Be 18 years of age and over.
  2. Be resident of the Timmins or Kapuskasing catchment area.
  3. Have a body mass index (BMI) greater than or equal to 25 kg/m².
  4. Have a CanRisk Questionnaire (by the Public Health Agency of Canada) score greater than or equal to 21 (moderate to high risk for developing diabetes). The questionnaire can be accessed online or can be completed by telephone upon program registration.

 Those who do not qualify for the program may:

  1. Have a medical condition that interferes with weight loss (ex: gastric bypass, eating disorder)
  2. Be diagnosed with type 1 or 2 diabetes (Note: people with pre-diabetes will be accepted into the program).
  3. Be pregnant.
  4. Be breastfeeding.

 Program Schedule 2017/2018

Two sessions of HealthStyles will be delivered this year. In Timmins, the program will be offered in English. However, the Registered Dietitian is fully bilingual and able to provide course material in French to the Timmins participants. In Kapuskasing, the program will be delivered in French, with English resources available upon request.

Two groups of participants will be held in Timmins. An evening session will take place on Tuesday evenings from 6:00 p.m. to 7:00 p.m. starting September 26, 2017. An afternoon session will take place Wednesday afternoons from 2:00 p.m. to 3:00 p.m. starting September 27, 2017. Please confirm and commit to one group. We will also meet weekly for a 30-45 minute group physical activity session.

In Kapuskasing, sessions will take place on Wednesday afternoons from 1:30-2:30 p.m. starting September 27, 2017. Sessions will be followed by a 30-45 minute group physical activity session.

Group physical activity sessions are organized based on participant interest. Examples of activities include snowshoeing, yoga, exercise ball workout and walking.

Below is an outline of the sessions offered in the HealthStyles program. In order to provide participants with the most support in achieving their goals, the program is designed to slowly diminish the number of sessions from once a week to once a month by the end of the program year. Participants will also have the opportunity to learn about healthy eating, physical activity, mental health as well as overall physical health.


Core Sessions (Weekly Sessions)

Registration and measurements

1: Welcome to the HEALTHSTYLES Program

2: Be a Fat and Calorie Detective

3: Healthy Eating

4: Move Those Muscles

5: Tip the Calorie Balance

6: Take Charge of What’s Around You

7: Problem Solving

8: Four Keys to Healthy Eating Out

9: Slippery Slope of Lifestyle Change

10: Jump Start Your Activity Plan

11: Make Social Cues Work for You

12: Ways to Stay Motivated

Transition Sessions (Bi-Weekly Sessions)

13: Prepare for Long Term Self- Management

14: More Volume, Fewer Calories

15: Balance Your Thoughts

16: Strengthen Your Exercise Program

17: Mindful Eating

18: Stress and Time Management

Support Sessions (Monthly Sessions)

19: Standing Up for Your Health

20: Heart Health

21: Stretching: The Truth About Flexibility

22: Looking Back and Looking Forward

Post Evaluation and Celebration

Sessions will be starting in September 2017. Enrol today by contacting the Porcupine Health Unit at 1-800-461-1818 or 705-267-1181 or by email at