Complete Health Improvement Program (CHIP)

Next CHIP class starts 1/9/18.
Registration deadline 1/5/18.
Limited seats available!
Contact Mei Liu for more information.
CHIP focuses on whole-person health through:
  • Lifestyle intervention program
  • Adoption of optimal lifestyle habits
  • Group discussions and peer-support to help you stay on track
 CHIP is scientifically proven to optimize:
  • Fasting blood sugar
  • Blood pressure
  • Cholesterol
  • Body Mass Index
CHIP can help prevent, improve or even reverse common chronic diseases. Some common diseases include:
  • Type II Diabetes  
  • Heart Disease 
  • Obesity
  • Osteoporosis
  • High Cholesterol
  • High Blood Pressure
  • Arthritis
  • Depression/Anxiety
  • Constipation
  • Heartburn
  • Overweight

Complete Health Improvement Overview (CHIP)

The Complete Health Improvement Program (CHIP) was developed by Dr. Hans Diehl, a Clinical Professor of Preventive Medicine at Loma Linda University in California. CHIP focuses on eating more, but weighing less. It doesn’t promote limited food intake or counting calories. Instead it promotes eating healthy food, exercise, stress management and maintaining healthy sleep patterns.
CHIP has been around for more than 25 years with more than 75,000 people graduating from the program. It’s taught by physicians, dieticians, wellness coaches or certified CHIP facilitators. The Rochester Clinic offers three different settings to teach the CHIP philosophy. It can be taught at the community level, which is held at Hy-Vee Barlow Plaza, the corporate environment, where companies can hire a CHIP facilitator to instruct members on their lunch hour. Or, CHIP can be taught medically. In this category, a doctor groups patients with similar medical conditions, and they complete the program together.
In January of 2015, doctors and staff members from the Rochester Clinic attended the CHIP certification course. Before recommending the program to patients, Rochester Clinic’s physicians and staff members followed the CHIP program. This was the first corporate CHIP course hosted during lunch. One staff member lost 20 pounds, while another person’s blood pressure and cholesterol levels dropped by 50%.
The Rochester Clinic’s first community CHIP course began in June 2015 at Hy-Vee Barlow Plaza. Some participants noticed weight loss, reduction in blood pressure medication, lower cholesterol levels and fasting glucose levels dropped from 151, a diabetic level, to 80, which is considered normal.
CHIP is a twelve week program that includes weekly meetings with a certified facilitator, a recipe book with simple recipes, a workbook, a textbook with colorful graphics and easy to read English, along with a pedometer. Participants who meet at Hy-Vee Barlow Plaza can try food samples from the CHIP recipe book prepared by Hy-Vee chef, Eric Worth.
Rochester Clinic is proud to be the only provider to offer this evidence-based lifestyle program in southern Minnesota. Since early 2015, the CHIP graduates continue to experience health benefits. Here is a summary of the Rochester experience.

• Average weight loss by 9 lb within 6 weeks and 18 lb by 12 weeks
• Average BMI reduction by 3.3
• Average Blood pressure reduction by 17.8
• Average fasting glucose reduction by 20
• Average Total cholesterol reduction by 30
• Average Triglycerides reduction by 17
• More energetic, positive, happier, better mood, more active and less stress
• Reduced or eliminated needs of medications

Check out our Facebook page for delicious foods and recipes. You can also request for a chance to visit the CHIP class and to attend information sessions.
"They asked how do you get protein, how do you get calcium, are you really getting enough fats. I am able to just tell them I am getting everything. That my lifestyle is very healthy now and I am so proud of the direction my life is going."
"I’m very pleased with the experience, my results, and my personal and food relationships!"


What is Club CHIP?
Chip is all about building a healthy lifestyle. This includes a lot of components including diet, exercise, and stress management, but Club CHIP aims to help sustain another important element: community.

Latest Chip Recipes

News / Blogs

News / Blogs

By Kayley Gamm 09 Dec, 2016

A few weeks ago was session 14 of the community CHIP program. I can’t believe that we are over halfway through the program. The participants did their 6 week lab draw and I can safely say there was an improvement in every single participant’s lab results! The work this group has put into changing their lifestyle has been amazing! I am so lucky to be part of such a cool program.

                The topic for session 14 was forgiveness, not only forgiveness of others, but forgiveness of ourselves. This is not an easy topic for people; I certainly have been working on this quite a bit myself lately. Health and wellness is not something that is always tangible, not always something we can reach out and touch, and is not always something that we can recognize from the outside. It’s not just the food and exercise; there is an emotional and mental aspect to wellness that often gets overlooked. The practice of forgiveness appeals to that emotional and mental well-being.

                One of the participants mentioned at the meeting that forgiveness is not for the person being forgiven, it’s for the person who is doing the forgiving. I feel that this is so true, once you are able to forgive another, you are no longer living in that experience and you are free. That goes the same with forgiving yourself. So what, you ate 2 donuts today? That’s ok. Maybe you planned to exercise this morning, but wanted to sleep in instead. That’s ok too. We are too hard on ourselves. In a world with so much going on, why can’t we even rely on ourselves to be that one person that treats us with kindness and respect?

Every day we make thousands of decisions and some of those are not going to be the best, but if we start and end each day with acceptance and forgiveness, we may find that the world is a lot more beautiful.

                I like to end my day by listing three things that I am grateful for or things that went well for me. This practice helps me reset and think positively for the day to come.

                On top of discussing forgiveness, we also learned how to make spring rolls! I don’t know about you, but spring rolls are one of my favorite things to make, they are incredibly easy too! I have included a recipe for you to make your own below.

Spring Rolls


·        Cucumber, cut into matchsticks

·        Carrot, cut into matchsticks

·        Red cabbage, shredded finely

·        Green onions, chopped finely

·        Mint, basil or other fresh herbs

·        Rice paper wrappers- can be found at local Asian supermarket

·        Tofu, prepared how you like, sliced thinly (simple way to prepare is to coat lightly with cooking spray and sauté in skillet until slightly browned)


I nstructions:

1.      Soak rice paper wrapper in a shallow dish filled with water, until wrapper is pliable and transparent.

2.      Arrange wrapper on a flat surface.

3.      Place vegetables, herbs and tofu slightly off center of rice paper.

4.      Roll rice paper over two times, until half way rolled, then fold other two sides over, on top of roll and continue rolling. (see image to right)

5.      Enjoy with spicy almond sauce (see recipe below)


Spicy Almond Sauce

·        1 Tbsp. Almond butter

·        1 Tbsp. soy sauce

·        1 Tbsp. toasted sesame seeds

·        2 clove garlic

·        2 Green onions

·        ¼ cup chopped Cilantro

·        ½ cup water


Use blender to blend all ingredients to a sauce. You may add carrots, cucumbers, or vegetables if you would like to enrich the sauce.  


By Jengyu Lai 28 Oct, 2016
Last night, we had a really fun class with the Community CHIP program. Chef Eric, from Hy-Vee Barlow, gave us a lesson on cooking with different types of vinegar. We tried many different varieties of vinegars: red wine, white wine, balsamic, etc. Today I will share some of the recipes he showed us.
The first dish Chef Eric prepared was a grilled romaine and pineapple salad with a raspberry balsamic reduction.

For the reduction:
¼ cup white balsamic vinegar
2 tsp maple syrup
½ cup raspberries

For the salad:
1 head of hearts of romaine, halved
Pineapple, cut into 4 inch slices
Handful of walnuts (optional)

1. In a small skillet on high heat, add the white balsamic vinegar and maple syrup. Cook for about 30 seconds to 1 minute and then add the raspberries. Cook until mixture has been reduced by ½.
2. In the meantime, spray the romaine on all sides with a light coat of cooking spray, place on heated grill or skillet along with the pineapple pieces.
3. Grill for about 5-7 minutes, or until slightly wilted with nice grill marks.
4. Cut pineapple into 1 inch pieces. Place romaine on plate, top with the grilled pineapple. Drizzle the raspberry balsamic reduction over the top and sprinkle with walnuts.

The next recipe Chef Eric shared with us was a salad of marinated Portobello mushrooms and a white wine vinegar and apple reduction.

1 Portobello mushroom, sliced into ½ inch slices
½ summer squash, sliced lengthwise
¼ red onion, sliced into rings
Garlic, salt and pepper- to taste
Various cut up vegetables- red pepper, asparagus, tomato, etc.

Marinate the Portobello mushroom in balsamic vinegar for about 2 hours
Marinate the zucchini and red onion in red wine vinegar and garlic for about 1 hour

Place vegetables on grill or in a skillet and sprinkle with pepper, salt and garlic as desired. Cook for about 7-10 min or until tender to the bite.

For the white wine reduction:
Heat ¼ cup white wine vinegar and the zest of ½ an orange in a small skillet over high heat for about 1 minute. Add a few slices of apple, 2 tsp of maple syrup and a pinch of cayenne or ancho chili powder. Sauté and let the apples caramelize for about 3-5 min.

To serve, place vegetables on a bed of mixed greens and top with the apple and vinegar reduction.

 We also learned how to make fruit based salad dressing; these dressings are basically a smoothie for your salad and a great way to freshen up greens.

Strawberry Pineapple Dressing:
1 cup pineapple
2 cups strawberries
4 tsp apple cider vinegar
1/8 cup water
2 tsp maple syrup (if needed, based on desired sweetness)

Blend all ingredients in blender to desired consistency.

Creamy Fruit Dressing
Make Strawberry Pineapple dressing as seen above. Add ½ cup unsweetened almond milk and a handful of blueberries. Blend in blender for a creamier dressing.

Pineapple Mint Dressing:
1 cup pineapple
1 tbsp fresh mint
Juice of ½ lime
2-4 tsp white balsamic vinegar

Blend all ingredients in blender to desired consistency.

All dressings can be made with fresh or frozen fruits and kept in the fridge for up to 5 days. Try mixing it up and trying new fruit combinations, anything goes with these recipes!

Finally, Chef Eric made a quick balsamic reduction to pour over grilled veggies:

½ cup balsamic vinegar
2 tsp maple syrup
Fresh herbs to taste- rosemary, mint, basil, etc.

Heat a small skillet over high heat. Add the balsamic, syrup and herbs and cook until liquid has been reduced by half.

Drizzle over vegetables, pastas, fruit, etc.
This reduction can be kept in a squirt bottle in the fridge for up to 3 days.

By Jengyu Lai 10 Oct, 2016
1 large onion, diced, or ¼ cup onion flakes
6 medium potatoes, scrubbed and diced
4 cups water
2 cups whole corn kernels
2 teaspoons low-sodium broth stock powder
1 cup raw cashews
1 cup water
Chopped parsley or diced scallions/ green onions (to garnish)

1. Place onion and potatoes in water and bring to a boil. Reduce heat and simmer until potatoes are cooked.
2. Add corn and stock, and return to a boil. Meanwhile, blend cashews with 1 cup of water in a blender, until smooth and creamy. When soup comes to a boil, add cashew mix. Rinse blender with a little water and add this to the soup.
3. Reduce heat to simmer for a few minutes until heated through. Garnish with parsley or scallions.

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