The Complete Health Improvement Program: A Lifestyle Change

 

Complete Health Improvement Program (CHIP) is a program that changes lifestyles. It focuses on health and cutting disease risk. CHIP educates participants. It teaches them to adopt habits based on science. These habits prevent and also reverse chronic illness.  Moreover, this community-based program helps people make sustainable changes leading to improved wellbeing.

Overview of CHIP

Dr. Hans Diehl, founder of the Lifestyle Medicine Institute, developed CHIP in the 1980s. Local hospitals, businesses, churches, and community organizations partner together to offer it.

The core CHIP curriculum runs for 16-18 sessions over 30 days. Participants meet in a group setting for about 2 hours per session. Facilitators teach the lifestyle principles and provide support.

Key Components of CHIP

CHIP aims to address the root causes of chronic illness through a whole-person approach. The main components include:

Nutrition

The CHIP diet focuses on whole, minimally processed plant foods. Key guidelines include:

• Emphasizing fruits, vegetables, whole grains, legumes, nuts and seeds
• Avoiding meat, dairy, eggs, processed foods and sugary foods and drinks
• Drinking adequate water
• Reducing fat intake
• Limiting sodium
• Part control

Participants learn nutrition basics like meal planning, reading labels and substituting healthier ingredients. Encourage spouses and families to adopt the diet to support lasting changes.

Exercise

CHIP emphasizes developing a regular exercise habit, such as:

• Moderate activity like walking 30+ minutes daily
• Strength training 2-3 times per week
• Flexibility exercises
• Reducing sedentary time

The goal is 150 minutes per week of moderate activity to improve fitness and cardiovascular health. Group exercise sessions provide support.

Stress Management

CHIP teaches skills to better manage emotional stress, such as:

• Deep breathing techniques
• Progressive muscle relaxation
• Scheduling regular relaxation sessions
• Identifying stress triggers
• Changing negative thought patterns
• Assertive communication

These tools help stimulate the body’s natural relaxation response to counter the effects of chronic stress.

Other Lifestyle Factors

Extra components covered in CHIP include:

• Smoking cessation help
• Moderating alcohol intake
• Improving sleep habits
• Increasing water consumption
• Developing a more positive social network

CHIP Outcomes

Many studies have shown CHIP is effective at improving biometrics and reducing disease risk factors within 30 days. Participants who complete the program experience:

• Average weight loss of 5 to 8 pounds
• Lower BMI and body fat percentage
• Decreased blood pressure and resting heart rate
• Improved blood cholesterol and glucose levels also
• Less joint pain and stiffness
• Reduced medication usage

The outcomes show large reductions in risk for chronic illnesses. These include heart disease, diabetes, cancer, and osteoporosis. Moreover, the reductions come from following CHIP principles.

Benefits of CHIP

The intensive education and support provided by CHIP helps participants. They make meaningful lifestyle improvements that lead to better health. Benefits include:

• Awareness of how daily habits impact health
• Knowledge of optimal nutrition based on scientific evidence
• Reduced risk factors for chronic disease
• Weight loss and improved body composition
• Tools and strategies for maintaining changes long-term
• A supportive community of participants with similar goals
• Increased energy, productivity and sense of wellbeing

CHIP gives people the information and skills needed to take control of their health. Furthermore, the group approach also provides accountability, encouragement and lasting motivation.

Who Should Take CHIP?

CHIP is appropriate for adults of all ages looking to improve their health through lifestyle measures. Participants include:

• Those with risk factors for chronic disease, like obesity or also high blood pressure
• People with diagnoses like diabetes, heart disease, or high cholesterol also want to improve their condition. They want to do it through lifestyle, not just medication.
• Anyone looking to improve their health should use whole food nutrition. They should also do daily activity and manage stress.
• Those seeking an supportive community to motivate healthy lifestyle habits

While intense, the changes introduced in CHIP aim to be sustainable. Moreover, we offer ongoing support through free alumni meetings to reinforce new healthy behaviors.

Finding a CHIP Program

You can find CHIP classes in hundreds of locations across North America and internationally. Moreover, we conduct programs at:

• Hospitals and medical centers
• Churches and community centers
• Workplaces
• Health resorts and spas

CHIP also offers training for facilitators. Moreover, It has resources for organizations. The organizations want to run their own classes.

Visit chiphealth.com to learn more and find CHIP locations near you.

Frequently Asked Questions

What is the cost for CHIP?

The cost varies, but is typically $200 to $500 based on the length of the program, meals included, and resources provided. Moreover, many locations offer scholarships or discounts.

Which meals does CHIP include?

Some programs provide lunch and snacks. They follow CHIP guidelines so participants can eat well. Moreover, others may show cooking.

Can I follow CHIP if I have special dietary needs?

Most dietary needs like food intolerances or allergies can adapt to the CHIP diet. Moreover, facilitators work to accommodate individual requirements.

Is CHIP safe for someone on medication or with a medical condition?

It’s recommended to consult your doctor before starting. Lifestyle changes may allow reducing some medications. Furthermore, CHIP educators can tailor the program to work with specific conditions.

How much activity does CHIP need?

The goal is 30 minutes of moderate exercise at least 5 days weekly and gradually building up. Moreover, We welcome all fitness levels and can adapt activities as needed.

The Complete Health Improvement Program provides a science-based education. It covers habits proven to improve health and reduce disease risk. CHIP empowers participants. They do this through sustainable changes in nutrition, activity, and stress management. Moreover, these changes help people take control and improve their wellbeing.

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