News

YMCA Pilot Program Report

An SSBC coach works with a program participant who is using an elliptical machineThe SSBC team is proud today to present the findings from the Small Steps for Big Changes in the Community Pilot Program from 2019-2020.

SMALL STEPS FOR BIG CHANGES is a program designed to help individuals at risk of developing type two diabetes reduce their risk through diet and exercise modifications. The Small Steps for Big Changes program offers six, one-on-one diet and exercise counseling sessions over three weeks and a one-month follow-up appointment. This free program has been running for two years at the Kelowna Downtown YMCA since 2017 with coaches from the Diabetes Prevention Research Group (DPRG) running all sessions.

The goal of the pilot project was to transition Small Steps for Big Changes into a sustainable community program by creating a collaborative and mutually beneficial partnership between the DPRG research team at the University of British Columbia and YMCA of Okanagan staff and managerial team.

The key objectives of this pilot program were to:

  • Train YMCA frontline staff and fitness managers to be Small Steps for Big Changes coaches
  • Deliver Small Steps for Big Changes by YMCA staff at two YMCA sites
  • Assess the fidelity, effectiveness, facilitators and barriers of training YMCA staff to become Small Steps for Big Changes coaches, and delivering the program

Read the full pilot program report here.

NEW Small Steps Recipe Database!

Have you ever wished that all the Small Steps recipes we share are were in one central place? Have you ever thought to yourself, “I know they shared a smoothie recipe a while ago… but where do I find it?!”

Today, we’re pleased to share the new Small Steps for Big Changes Recipe Database! Our new recipe platform contains all the recipes we have shared in past In Stride newsletters, as well as from our virtual cooking demonstrations. As we share new recipes into the future, we’ll keep this platform up to date, so that you can always find our recipes whenever you need them!

You can find our Recipe Database along the main toolbar of the Small Steps website, or save the link directly and check back often!

Small Steps Recipe Database Screenshot

Click here to check out the Small Steps Recipe Database!

Winter 2021 Newsletter


The winter 2021 newsletter of the Small Steps for Big Changes program has now been released! Check out the newsletter here.

Fall 2020 newsletter

The fall 2020 newsletter of the Small Steps for Big Changes program has now been released! Check out the newsletter here.

Introducing the Small Steps for Big Changes World Diabetes Day CHALLENGES!

The Small Steps for Big Changes team is sad to announce today that we have made the difficult decision to cancel the in-person November 14 World Diabetes Day event. We have been closely watching the recent covid-19 restrictions put in place last weekend in the Metro Vancouver and Fraser health regions, as well as the rising cases of covid-19 in the Interior area. For these reasons, we cannot in good conscience put ourselves or our challenge participants at risk of virus transmission, no matter how low the risk may be.

For those of you who have been participating in the SSBC World Diabetes Day Challenge – THANK YOU! Together, we can continue to reduce our risk of developing type 2 diabetes safely at home and in small groups.

Even though we cannot meet in person this week, WE STILL HAVE PRIZES!! To claim your #WorldDiabetesDay CHALLENGE prizes, please email us at small.steps@ubc.ca ASAP, and let us know which challenges you completed and your mailing address.

Please continue to engage with us virtually during these difficult times! We love seeing pictures of your walks and your #lowcarb cooking! As well, you can still find our online content right here, on the YHealth YMCA at Home platform, and on our social media platforms.

We look forward to joining you for bigger and better events during safer times in the future.

– The Small Steps for Big Changes Team


This month, Small Steps for Big Changes is launching a month of wellness challenges leading up to World Diabetes Day on November 14, 2020.

We have nine exciting challenges leading up to World Diabetes Day on Nov 14. A new challenge will be revealed every Monday, Wednesday, and Friday!

Each challenge will be posted on our blog (right here!) and our social media platforms on Twitter, Facebook, and Instagram.

To participate, complete each challenge leading up to November 14 at your own pace (extra bonus points and bragging rights for anyone who posts evidence of their challenge completion on social media with the haghtag #SmallStepsforBigChanges!)

There will be PRIZES for EVERY CHALLENGE you complete!

Here are your challenges:

CHALLENGE #1: Talk to your doctor about prediabetes! 

When was the last time that you talked with your doctor about your risk of developing prediabetes or type 2 diabetes? Has your risk level changed since you last talked to your doctor?

This challenge is a reminder to book that appointment you’ve been putting off and make sure you’re on track to reduce your risk of developing type 2 diabetes!

To complete the challenge, book your appointment and talk to your doctor (and then tell us by November 14 how many and which of the challenges you completed!)

CHALLENGE #2: Bring a friend to a walking group!

Any walking group counts for this challenge, but the Small Steps for Big Changes alumni-run walking group is always looking for new members! The alumni-run walking group runs every weekend on a Saturday or Sunday. Walks are about an hour long followed with a hot cup of coffee! ☕ Location of the walks varies each weekend – find out more by checking out our awesome alumni-run Facebook page (https://www.facebook.com/groups/smallstepsubc) or emailing SSBC alumni Lois Hourston (lghourston@gmail.com).

To complete the challenge, bring a friend to a walking group (and then tell us by November 14 how many and which of the challenges you completed!)

CHALLENGE #3: Try a low-carb DPRG recipe!

Have you tried a Small Steps for Big Changes low-carb recipe? Find and try a recipe through one of the following sources:

To enter today’s CHALLENGE, pick out and cook a Small Steps for Big Changes low-carb recipe! (extra bonus points and bragging rights for anyone who posts evidence of their challenge completion on social media with the haghtag #SmallStepsforBigChanges!)

CHALLENGE #4: Watch a video from the YHealth YMCA at Home series!

Have you checked out the YHealth YMCA at Home series?! Today’s CHALLENGE is to watch one (or more!) videos in the series.

To complete this CHALLENGE, watch one or more videos from the YHealth Diabetes Prevention Series! Extra bonus points for anyone posts evidence of challenge completion on social media with the hashtag #SmallStepsforBigChanges. Then, tell us by November 14 how many and which of the challenges you completed!

CHALLENGE #5: Take a walk and post a picture of the evidence!

Staying active by taking a walk can reduce your risk of developing type 2 diabetes as well increase your physical activity. To enter in this CHALLENGE take a picture during your walk and post on social media using the hashtag #SmallStepsforBigChanges. Then, tell us which CHALLENGES you completed by November 14th!

CHALLENGE #6: Attend a walking group hosted by the DPRG alumni!

To enter in this CHALLENGE, attend a #SmallStepsforBigChanges alumni-run walking group. Location of the walk varies each weekend – find out more by checking out our awesome alumni-run Facebook page or emailing SSBC alumni Lois Hourston. Walks are about an hour long followed with a hot cup of coffee at a nearby coffee shop.

CHALLENGE #7: Take the American Diabetes Association diabetes risk test!

To complete today’s CHALLENGE, take the 60-second Type 2 Diabetes Risk Test. Then, let us know by November 14 which CHALLENGES you completed!

CHALLENGE #8: Listen to a podcast on diabetes!

To complete this CHALLENGE, listen to at least one episode of the following podcasts:

Then, let us know by November 14 what episode you listened to and what you learned!

CHALLENGE #9: Watch a SSBC virtual cooking class!

To complete this challenge, watch one of our virtual cooking classes below:

Bonus points for anyone to shares their meal that they made from one of our recordings using the hashtag #SmallStepsforBigChanges!

Small Steps for Big Changes Diabetes Awareness Challenge!

Mark your calendar, because World Diabetes Day is coming up soon on November 14!

Since 1991, this special date represents a time for us all, globally, to reflect on the impact diabetes has had worldwide and the many people it affects. World Diabetes Day became an official United Nations Day in 2006 and marks the birthday of Sir Frederick Banting, who co-discovered insulin along with Charles Best in 1922.

Worldwide, about 463 million adults, or about one in 11 people, are living with diabetes, making it one of the largest and most costly chronic health conditions.

Here in Canada, an estimated 3.4 million people are living with diabetes, and a further 5.7 million Canadians are living with prediabetes. Between them both, that’s about 1 in 3 Canadians!

We should care about these numbers because people with type 2 diabetes have increased hospital stays, increased hospital length of stay, reduced life expectancies, and increase costs for the healthcare system.

There’s good news! Changing your diet and physical activity patterns are the most critical steps you can take to reduce your risk of developing type 2 diabetes.

———

That’s why the #SmallStepsforBigChanges program is launching a month of World Diabetes Day Challenges!!

Join us this month, leading up to our World Diabetes Day walk in Kelowna on November 14, as we challenge ourselves and each other to make healthy lifestyle changes and raise awareness about diabetes and prediabetes. (There will be prizes!! And also bragging rights, of course… )

To participate, join in on the challenges posted to social media and our blog. More information to be posted soon!

Challenges will be posted right here on the Small Steps for Big Changes blog, and on our social media platforms on Twitter, Facebook, and Instagram.

We can’t wait to join you for a month of fun-filled challenges!

SSBC featured on YHealth platform

The Small Steps for Big Changes team has been hard at work behind the scenes over the past several weeks developing at-home resources for past, present, and future SSBC participants.

Today, we’re pleased to present YHealth: Diabetes Prevention Series, featuring the Small Steps for Big Changes team and hosted on the YHealth platform. This series is designed to help you make lasting lifestyle changes to lower the risk of developing Type 2 Diabetes. Watch the series to learn how to incorporate physical activity into your daily routine, and to make sustainable dietary changes.

Be sure to check back soon, as more videos will be added to the series in the coming weeks!

Funding for this series is generously provided by UBC Community Engagement

Summer 2020 newsletter is now available

Hot off the press, the summer newsletter of Small Steps for Big Changes is now available!
We discuss what we’ve been up to behind the scenes, plus an interview with a former participant AND a bonus low carb recipe!
If you’d like to receive email updates for all future newsletters, check out the Newsletters page to sign up!

 

Virtual cooking demo 2 – recap

Thank you to all who attended our SECOND virtual cooking demo this week. We had an absolute blast learning all about a customizable stir fry dish from Kaela and Megan.

If you missed it, here’s the recipe and video:

Almond tofu stir fry recipe, part 1Almond tofu stir fry recipe, part 2

Posted by Small Steps for Big Changes on Tuesday, April 28, 2020

Virtual cooking demo (part 2!)

We had such a blast at the last virtual cooking demo that we’ve decided to return with PART 2!

Join Megan and Kaela as they invite us into their kitchen for a low-carb dinner! All are welcome to this event. 🙂

Please contact Corliss Bean (corliss.bean@ubc.ca) to RSVP or for connection issues on the day of.

When: Tuesday April 28th 6:00-7:00 PM
Where: https://ubc.zoom.us/j/91606157514

PS – did you miss the previous virtual cooking demo? Access the full recap and recipe here.