Lifestyle Medicine:
Intro to Nutrition
Learn to make healthy lifestyle choices.
Kinwell’s Lifestyle Medicine: Intro to Nutrition program helps patients develop healthier habits. This online series of group appointments takes place over a secure MyChart Zoom session. Each appointment allows patients to learn new skills, share their experiences, and ask questions.
To learn more about these group appointments, the fees involved, and to register, call (206) 690-5852.
January-February programs are now open for scheduling:
- Tuesdays, January 14 – February 25, 6:45 am – 8:00 am
- Tuesdays, January 14 – February 25, 11:45 am – 1pm
- Tuesdays, January 14 – February 25, 5:15 pm – 6:30pm
- (Now full. Call to be added to the waitlist.)
- Wednesdays, January 15 – February 26, 5:15 pm– 6:30pm
- (Now full. Call to be added to the waitlist.)
Health coaching
Participants in the lifestyle medicine course can also schedule one-on-one appointments with health coach Heidi Beer at no additional cost. Health coaching can identify sensible goals, set targets, and provide encouragement and accountability.
Program topics:
What is lifestyle medicine? The American College of Lifestyle Medicine has identified 6 pillars of healthy living. Patients will learn about the importance of diet, fitness, sleep, social connection, and avoiding harmful substances and stress.
The importance of water and fiber. Diet may be the most important pillar of good health and Lifestyle Medicine: Intro to Nutrition uses a whole-food approach. In the first session, patients will learn the health benefits of foods that are high in nutrition, fiber, and water.
Meal make-overs. Patients will learn how to incorporate foods high in fiber and water into their meals using the 75/25% plate principle.
Sustaining change. This session will present tools for sustaining healthy changes to your lifestyle. These include setting realistic goals and removing roadblocks in your path.
Keep moving. Patients will learn how daily activity benefits their physical, emotional, and mental health.
A healthy start. Breakfast really is the most important meal. Patients will learn how to start each day with a healthy breakfast and to adopt the SMART system to stay committed to their goals.
Shop healthy. This session covers the practical aspects of shopping with the 75/25% plate in mind. Patients will learn to avoid shopping pitfalls and establish healthy tools.
Dining out. Patients will learn to embrace the challenges and joys of dining out while maintaining a healthy diet.
Are there any requirements to enroll?
Anyone can benefit from learning how small changes to their daily routine can have a positive impact on health. Lifestyle Medicine: Intro to Nutrition is most vital for patients facing chronic conditions related to diet and weight. The program is especially helpful to patients dealing with obesity, diabetes, elevated cholesterol, and high blood pressure. Patients are expected to participate in all weekly sessions.
How much does the program cost?
The cost of the program depends on your health plan. These sessions are group medical appointments and your out-of-pocket costs will depend on the copays and deductibles of your health coverage. Contact your insurance plan to better understand the costs involved. You may also use your health savings account to pay for visits. If you have questions regarding a bill from Kinwell, email billing@kinwellhealth.com.
Will you accept my insurance?
Visit our accepted insurance page to understand the insurance plans Kinwell accepts.
Dr. Kathleen Tonti-Horne
"With virtual care, we can treat people all over Washington. That allows us to take care of so many more people. And group appointments remove any feelings of isolation a patient might have by connecting them with others facing similar health challenges. These support networks help empower patients and allow them to live their best lives."
Dr. Kathleen Tonti-Horne earned her Bachelor of Science degree from Dominican College of San Rafael and her Doctor of Medicine from the University of California, Irvine. She completed her residency in Family Practice at the Eau Claire Family Medicine Clinic at the University of Wisconsin. She is certified by the American Board of Family Practice and has over thirty years of experience practicing medicine in California,Wisconsin, and Washington.
Dr. Tonti-Horne served as the medical director of Monterey County Jail where she was able to help improve the health of inmates struggling with addiction. Before joining Kinwell, she was the medical director at the VAMC community-based outpatient clinic in Silverdale. She led her outpatient clinical team and was able to advocate for veterans by helping to establish the veteran’s advisory board.
Dr. Kathleen Tonti-Horne joined Kinwell in July of 2022 and has been instrumental in helping establish processes for operational improvement for both patients and Kinwell staff. She is particularly supportive of virtual care and group appointments that leverage the benefits of mutual support.
Miranda M. Raiche, MD
"I enjoy working in partnership with patients to meet their needs and preferences. Depending on the patient, it may be to stay healthy and active, to achieve balance between lifestyle and a chronic illness, or to enjoy quality over quantity of life."
Dr. Miranda Raiche grew up in rural Pennsylvania, attended Juniata College, and earned her medical degree from the MCP-Hahnemann School of Medicine (now Drexel) in Philadelphia. She completed her family medicine residency at the University of Utah and has been practicing in north-central Washington since 2006. She is a board certified family physician and enjoys providing primary care for the entire family through all phases of life. She has a special interest in preventive health, chronic care, women’s health, and geriatrics.
Dr. Raiche will lead the Tuesday evening sessions.
Heidi Beer
"I work with patients to make healthy changes to their daily routine. We brainstorm and discuss goals. When it comes to our health and wellness, most of us don’t create plans, but it’s important to clarify goals. Then we start small and grow bigger. That’s what behavior change is…breaking down change into small steps so it doesn’t feel insurmountable."
Heidi Beer is a board-certified Health and Wellness Coach and has worked in the field for over 30 years. Her degree is in exercise science, where she holds a passion for ensuring exercise is beneficial and fun. She has an extensive background as a specialist in behavior change, fitness, diabetes, and nutrition. She has been a multi-sport coach along with enjoying participating in duathlons, triathlons, and winter activities. As a Health and Wellness Coach, Heidi can offer support, empathy, and accountability in the areas you want to improve on.