Orchard - Unchanged

PEHP Lighten Up Weight Management Class

Want to learn key concepts that empower you to choose foods both nourishing and satisfying? Interested in obtaining the tools, education, and support necessary to help you maintain a life-long healthy weight? Take part in PEHP Lighten Up!

Lighten Up is an 8-week educational series of web-based classes developed by our registered dietitian. Lighten Up is perfect if you’re working on achieving the BMI improvement rebate PDF file and are ready to commit to a healthy lifestyle.

Watch the introductory video

The class content is the same, but there are two different ways you can enjoy Lighten Up:

  1. Facilitated with an instructor (online).

    The PEHP dietitians will provide a live introductory webinar and will email weekly educational modules, support materials, and emails to coach and answer questions along the way.

    2020 Schedule

  2. Learn the Lighten Up principles at your pace, your way.

    You have access to all the class webinars and resources, online. Simply click on the links below to get started!

Lighten Up Topic Learning Activities Learning Activities Resources

Nutrition Basics

View Part 1 - Video

View Part 2 - Video

Nutrition Basics Video (this is a short summary of Nutrition Basics Part 1)

Four Ways a Food Diary Can Help You Lose Weight


Books to explore:

Intuitive Eating by Evelyn Tribole and Elyse Resch; 3rd Edition

Nutrition Basics Additional Resources

Healthy Cooking and Meal Planning

View webinar




www.melskitchencafe.com (for some recipes use the recipe substitution list).

www.rachaelray.com (search “healthy”)

www.rachaelraymag.com (search “healthy”)

Recipe substitution list

Healthy Cooking and Meal Planning Additional Resources

Grocery Shopping Basics

View webinar


Grocery Shopping Basics Additional Resources

Dining Out and Sensible Snacking

View webinar


Dining Out and Sensible Snacking Additional Resources

Behavior Change

View webinar PDF file


Flowchart: How to Change a Habit PDF file

Procrastination (article by James Clear)

Behavior Change Additional Resources

Physical Activity

View webinar


Physical Activity Additional Resources

Emotional Eating

View webinar


Emotional Eating Additional Resources

The Weight Loss Plateau, Roadblocks, and Speed Bumps

View webinar


The Weight Loss Plateau, Roadblocks, and Speed Bumps Additional Resources


If you have questions about the program, please contact jill.bryan@pehp.org. You can also reach us at 801-366-7300 or 855-366-7300.