INSIDE: Find out about FREE classes in movement, nutrition, and wellbeing. Plus, delicious heart-healthy recipes.
Welcome to the 2025 Providence Heart Guide!
This guide is your invitation to be part of our community and begin, or continue, your journey to being your best, healthiest self. Our mission is to extend opportunities for movement, nutrition, and wellbeing to everyone by removing the barriers of cost and creating a welcoming setting that meets you where you are — in your home, neighborhood, and community.
Heart disease remains the number one cause of death in women and men throughout the world. Yet, 80% is preventable by how we move, what we eat, and the way we live. So, let's do something about that —it’s about taking that first small step.
Our Basecamp Prevention + Wellness programming offers over 60 opportunities weekly to engage in healthy lifestyle behaviors, while acknowledging flexibility for access is important to reach everyone, everywhere. That's why we invite you to engage virtually, or via our on-demand programs, and in-person if you're local to Portland, Oregon. We want to be your wellness source, your home gym, your community, your guide, and your biggest cheerleader.
This year, let's take advantage of this 80% opportunity with small steps leading you toward your remarkable finish of improved wellness and lowered risk. Visit providencebasecamp.org today.
Providence Heart Institute is proud to offer this latest issue of our annual Providence Heart Guide. In addition to world class heart care, we continue our mission to support the health and wellness of every person and every community through our Basecamp Prevention + Wellness free programming. With the support of Providence Foundations and generous donors, this guide and the wellness offerings shared within are free for everyone, everywhere. Take that next step and be part of our community!
THE 80% OPPORTUNITY
We know that eighty percent of heart disease, in fact, most any chronic disease, is preventable through how we move, what we eat, and the way we live. We call this The 80% Opportunity. Over the last several years, we’ve built our Basecamp Prevention + Wellness programming to be a resource to help lower the risk of heart disease within our communities, this includes your community.
You'll find our programming — and this guide — is built around these three areas of prevention. And to help you get started on a path supporting your primary focus, we encourage you to make an I WILL Commitment — a pinky swear with yourself — and share that with us. Not only will it help you find your starting point, it also allows us to connect and support your personal goal throughout the year. So, step one is your commitment, and step two is browsing this guide filled with free resources, classes, and programs to support you.
HOW WE MOVE
Learn about our free movement classes — virtual, on-demand, and in-person. p. 2
WHAT WE EAT THE WAY WE LIVE
Learn how to access our free nutrition education and recipes supporting a heart-healthy lifestyle. p. 5
La oportunidad del 80%
Support your wellbeing through our free classes and resources benefiting you and your family. p. 30
Basecamp offers an expanding menu of prevention and wellness programming in the Spanish language. This guide is also available in Spanish! Visit providencebasecamp.org/enespanol.
HOW WE MOVE
Movement makes us healthier, stronger, and better able to withstand life’s twists and turns, quite literally, through improved strength, agility, and balance. There’s no right label that fits everyone when it comes to “being in shape” — it’s about the level of fitness that keeps you engaged, happy, and healthy. In other words, a level allowing you to do the things you love.
Let's get started
We offer regularly occurring weekly classes that will make you sweat, stretch, build strength, and improve balance including Zumba, Total Body Strength, mat Pilates, HIIT (high-intensity interval training), a variety of yoga classes, and Tai Chi. Classes are taught live, in virtual classrooms or in-person (Portland, OR).
On-demand series subscriptions are available, such as Will Powered!, Movámonos con Maicol, Mindful Movement, and Strength Fundamentals; these range from 6 to 12 weeks.
You can also receive a fitness routine in your email inbox weekly for an entire year through our Movement Monday subscription.
Annually we offer an incredible way to connect with a community with a shared goal in mind. Heart to Start is a 12-week 5K training program. The gradual interval training is supported with a guided audiocast, a beginner’s guide to strength training, a scheduled end goal event, and an online community stretching across the nation and around the world.
We invite you to visit providencebasecamp.org/ howwemove to find a class or program that feels right for you and will help you achieve your personal movement goals.
STRETCH, LIFT, WALK
Find something fun and easy to make part of your daily routine.
• Inside: dance, stretch, make house chores active.
• Outside: walk the dog, garden, do yoga or Tai chi.
• Stand during phone calls, meetings, and TV commercials.
• Aim for 150 minutes of moderate aerobic activity each week.
The more you move, the more you:
• Reduce chronic inflammation
• Prevent cardiovascular disease
• Lower cholesterol and blood pressure
• Manage stress, improve mood
• Support immune system
• Decrease risk of depression and memory loss
• Improve sleep
• Control weight
• Ease chronic back pain
• Prevent osteoporosis
WHAT WE EAT
Healthy living is a choice we make every day, many times a day. A big part of that is the foods we choose to fuel our bodies. Through the power of food, we can lower risk of disease and injury while supporting living a best, healthiest life.
Let's get started
Our combined curriculum of nutrition education, cooking classes, and recipes take you from the classroom to the kitchen table. With our monthly Learn it. See it. Do it. approach, you’ll learn about heart-healthy nutrition from our registered dietitian, watch recipes come to life through our chef, and then bring the fun into your home with the recipe and healthy nutrition tips.
Connect with our nutrition experts through our monthly Ask the RD blog where you drive the content by submitting nutrition questions and our registered dietitians offer helpful answers and resources.
Our website hosts a collection of heart-healthy recipes to help
build your meal plans and creativity in the kitchen. You can sort, search, save, and print to find recipes that will make your taste buds cheer.
Access our nutrition resources by visiting our website, providencebasecamp.org/ whatweeat
Throughout the next few pages you'll find helpful tips to start right now in making healthy nutrition a way of life. Plus, enjoy 12 new recipes to begin enjoying today.
Blueberry Peach Breakfast Bake p. 18
JOIN US! IN THE KITCHEN
Jamie Libera, RD, LD, CCTD
Kayla Guillory, MS, RD, CDCES
Tim Shevlin, chef
Our nutrition education collaboration brings together Providence experts — registered dietitians + professional chef — for a multievent focus on heart-healthy nutrition. Each month offers a specific nutritional theme where you gain knowledge and tools through educational conversations, cooking sessions, and wonderful recipes. Register once and gain access to this ongoing monthly programming. Classes are free and are offered online allowing everyone, everywhere access to participate. providencebasecamp.org/inthekitchen
BALANCE YOUR PLATE WITH MORE PLANTS
Making fruits and vegetables the focal point of every meal will help you meet the recommended amount each day.
Fill half your plate with nonstarchy produce, such as broccoli, asparagus, and dark leafy greens.
Includes potatoes, corn, peas, and lentils.
Non-starchy
Vegetables & Fruits
Whole Grains or Starchy
Vegetables
Source: USDA MyPlate recommendations
Beans and lentils fit into both the whole grain and lean protein groups.
HOW TO BUILD A BETTER LUNCH
Use the plate graphic on the opposite page to guide your meal prep for lunches. Make non-starchy veggies and fruit 50% of your meal prep, whole grains/starchy veggies 25%, and lean protein 25%.
Crunchy Bites: Almonds, walnuts, peanuts, pumpkin, sunflower and sesame seeds.
Hearty Leaves: Raw spinach, chard, kale, microgreens, herbs.
Fresh Fruits: Seasonal fruits such as apples, oranges, plums, peaches, pears, berries.
Whole Grains and Legumes: Oats, quinoa, barley, chickpeas, lentils, beans.
I will bring a healthy lunch from homeT
DIETARY GOALS? TRACK YOUR FOOD
Knowing what you eat, how much, and when is helpful if you want to develop healthier habits. Keep a food and beverage diary for two weeks. Do you see patterns? Are there changes you could make?
WEEK 1 WEEK 2
EAT A RAINBOW OF WHOLE FOODS
Variety matters! Color equals nutrition, and a full range of color offers a full range of vitamins and minerals.
Beets, cranberries, cherries, kidney beans, raspberries, red lentils, red peppers, rhubarb, strawberries, tomatoes.
Daily less than: 6 teaspoons (24 g) for women 9 teaspoons (36 g) for men
Highly processed foods account for more than 80% of our sodium intake. Eliminate processed foods to reduce your sodium dramatically.
Focus on eating foods high in potassium and magnesium — minerals that regulate blood sugar, nerve function, and blood pressure.
NOT ALL FATS ARE BAD
Fat is an essential nutrient. Focus on choosing mostly unsaturated fats coming from plant foods, nuts, seeds, and fish.
5 TIPS FOR READING THE LABEL
All packaged foods and drinks are required to have a Nutrition Facts label. Here's how to use it:
1
Get real about Serving Size. Be honest about how much you'll eat, then adjust calories and nutrient totals to match.
2
Don't sweat Total Fat. Instead, focus on reducing the amount of saturated fats, including those coming from tropical oils such as palm and coconut oils.
Source: FDA.gov
4
3
Aim high for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium — 20% or more of the Daily Value is high.
4
Aim low for Saturated Fat, Sodium, and Added Sugars — 5% or less of the Daily Value is low.
5
Read beyond Calories. A product may be lower in calories, but that can come at a cost. Lowcalorie products often have more additives listed in the ingredients that can be unhealthy.
The amount of protein you need varies based on your weight and activity. Typically, aim for 15–30 grams at each meal. While most of us eat enough protein, we could make leaner and more varied selections — beyond the usual meat and dairy. I will try a mealmeatless once a week T
Tempeh
WHERE TO FIND
PLANT PROTEINS
Source: USDA
THE BIG DEAL ABOUT FIBER
If you make just one change to your diet, eat more foods high in fiber. Here are six ways fiber works for you.
1 Reduces blood sugar spikes.
2 Feeds healthy gut bacteria.
3 Supports regular bowel movements and colon health.
4 Reduces risk of diabetes and heart disease.
5 Helps promote and maintain weight loss.
6 Lowers LDL cholesterol levels.
Women should aim for 21–25g of fiber daily, and men, 30–38g. Try these:
Artichoke (1 medium)
I will choose plants high in fiber T
Lentils, split peas, beans (½ cup); pear (1 raw)
Green peas, garbanzo beans, bulgur (½ cup cooked); avocado, carrots, raspberries, blackberries (½ cup); apple (1 medium); sweet potato (1 medium w/skin)
Brussels sprouts, broccoli, cauliflower, carrots, spinach, amaranth, barley, quinoa, brown rice, oatmeal, buckwheat groats (½ cup cooked)
HOW TO COOK GRAINS AND LEGUMES
GRAINS: Bring water and grains to a boil. Turn heat to low, cover and simmer. Grains are done when water is absorbed, they are slightly chewy, and you can fluff them with a fork.
1 cup dry
Barley, pearled
Barley, with hull
Bulgur
Brown rice*
Oats*
Buckwheat groats*
Farro
Quinoa*
*gluten-free grains
Simmer Time
40 minutes
45–60 minutes
Add to boiling water. Cover and remove from heat. Let sit 10–15.
50 minutes
5–10 minutes
15–20 minutes. Let stand for 5–10.
40–50 minutes
12–15 minutes
Yield
3½ cups
3½ cups
2½ cups
3 cups
2 cups
2½ cups
3 cups 3 cups
LEGUMES: Bring water and legumes to a boil. Cover pot and reduce heat to a simmer. When tender yet firm, drain. Note: Soaking dry beans in liquid 24 hours before cooking will reduce cooking time.
1 cup dry
Brown lentils
Red lentils
French puy lentils
Split peas
Black beans
Chickpeas
Yield
2¼ cups
2½ cups
2 cups 2 cups
2 cups 3 cups
12 RECIPES: A DELICIOUS START
Food is medicine, and research shows cooking at home is a powerful health intervention. Try some of these recipes that swap out processed ingredients for energizing whole foods — fresh fruits, vegetables, and lean proteins — to create healthier (and tastier!) meals.
Blueberry Peach Breakfast Bake
8 servings
1 cup blueberries (fresh or frozen)
1 cup peaches (fresh or frozen)
1 cup quinoa
2 cups milk*
1 tablespoon cinnamon
2 tablespoons maple syrup
2 eggs
1 teaspoon vanilla extract
Preheat oven to 375 degrees. Place blueberries, peaches, and quinoa into a 9 x 9 inch baking pan in an even layer.
In a small bowl, whisk together eggs, milk, syrup, cinnamon, and vanilla. Pour over the quinoa and fruit. Bake 60 minutes, until the center is no longer liquid.
2 (15 ounce) cans reduced-sodium large white beans (cannellini or Great Northern)
3 tablespoons olive oil
1 teaspoon garlic powder
½ teaspoon kosher salt
½ teaspoon black pepper
Preheat oven to 425 degrees. Rinse beans in a strainer, then lay them out on a towel and pat them dry.
Spread out beans onto an unlined, rimmed baking sheet. Toss beans in olive oil, garlic powder, salt, and pepper. Roast 30 minutes. Stir and redistribute, then roast for another 10 minutes, until beans are golden-brown and crisp.
½ yellow mini sweet pepper, cut into thin vertical strips
½ red mini sweet pepper, cut into thin vertical strips
1 green onion, minced
¾ ounce spinach (1 loose cup)
1 ½ ounces medium tofu, 6 cubes
10 ounces just-boiled water
1 tablespoon white miso
Pack a wide mouth pint jar with the first six ingredients, in the order as they appear. Add the hot water, and let the vegetables steep 10 minutes. Add miso, cover the jar, and shake well.
For make-ahead soup “to go,” add all ingredients except water. When ready to eat, add hot water and shake to mix.
Add entire contents of both cans of beans (do not drain or rinse beans) plus 1/2 cup of water to a pot and gently heat on medium-low.
In a separate pan on medium, heat olive oil, onions, peppers, and garlic until everything is soft and translucent, about 7 minutes. Add ½ cup beans to the soft vegetables. Mash the vegetable mixture to make a paste.
Add the paste to the bean pot, along with the salt, pepper, cumin, oregano, and vinegar. Heat through about 5 minutes. Top with cilantro to serve.
2 (5-ounce) cans tuna* (or mackerel or salmon), drained
2 cups thinly sliced kale
1 cup thinly sliced red cabbage
1 cup chopped parsley
1 medium orange, peeled and sliced after zesting
1 medium apple, sliced
Marinade:
2 ounces (1 medium) shallot, minced
1 large lemon, zest and juice (2 tablespoons)
1 orange, zest
¼ cup olive oil
¼ teaspoon kosher salt
½ teaspoon black pepper
In a medium bowl add the minced shallots, the zest and juice from the citrus, plus the olive oil, salt, and pepper. Mix well and let sit 5 minutes. Add drained fish to the marinade and stir well.
Place prepared kale, cabbage, and parsley into a large mixing bowl. When ready to serve, add the fish, marinade, and fruit. Toss well.
Put rice into a small pot, then add mushrooms. Top with sliced sweet potatoes.
On medium heat, bring to a vigorous boil for 2-3 minutes. Cover and reduce heat to low. Simmer 15 minutes, then turn off heat. Add walnuts and stir everything to incorporate and fluff. Cover and let sit to steam 20 more minutes. Top with chives and extra walnuts.
Freeze tofu overnight, then defrost. Cut tofu into 16 cubes, then one by one gently squeeze each tofu cube to release excess water, then put onto skewers.
Preheat oven to 375 degrees. In a small bowl, whisk together soy sauce, syrup, sesame oil, garlic, and ginger.
Arrange skewers on a parchment lined baking sheet. Brush with half the mixture. Bake 30 minutes.
Flip tofu and brush with remaining soy mixture. Sprinkle sesame seeds over top. Continue baking until tofu is crisp, about 30 more minutes.
2 tablespoons chopped fresh herbs (chives, oregano, basil, thyme) or 2 teaspoons dried Italian seasoning herbs
Preheat oven broiler. On a large sheet pan, toss veggies with oil and spread out evenly. Broil vegetables until char marks appear and vegetables are crisp tender, about 5 minutes. Toss to redistribute and broil 3 more minutes.
For vinaigrette, mix vinegar, lemon juice, mustard, honey, and herbs. Slowly mix in oil. Toss vegetables with vinaigrette. Garnish with fresh basil leaves and sprinkle feta.
Preheat oven to 450 degrees. In a medium bowl, combine first seven ingredients and mix well. Add the chicken and toss to evenly coat. Spread the seasoned chicken in a single layer on a large sheet pan and roast until golden, about 20 minutes. Broil 5 minutes to add charring.
In a small bowl, mix white sauce. Divide chicken, lettuce, tomatoes, cucumbers, cilantro, and onions among six plates. Drizzle with sauce.
Preheat oven to 400 degrees. Pulse the sweet potato and oats in a food processor. Add egg and garlic powder. Pulse again to create a loose dough.
Transfer to a large parchment-lined baking sheet or two round pizza pans. With your hands, shape into two round crusts about 1/2 inch thick. Bake 30 minutes, until top is dry. Remove pan and cool. Flip over and carefully peel off parchment. Brush with olive oil, and bake another 10 minutes to crisp.
Gently spread tomato paste, then mushrooms, onions, and cheese — or substitute your favorite toppings. Bake 10 minutes. Top with basil.
When we think about the way we live, we look inward, reflecting on our emotions, stress levels, goals, gratitude, and how we spend our time each day. How we treat ourselves and how we serve others plays a tremendous role in our overall health.
Let's get started
Healthy lifestyles include reducing stress, getting enough sleep, being nicotine free, limiting alcohol, nurturing social connections, and following preventive care recommendations. This approach is the foundation of our wellbeing programs which offer opportunities for education, inspiration, and support.
Open your mind, and heart, to the world of wellbeing through our many offerings. Join one of our series-based programs offered throughout the year focusing on building awareness and inner peace: Mindful Practices or Cultivating the Heart Qualities. Join others to experience an enlightening approach to your personal wellness and goal setting, Living in Wellness.
One of the best healthy lifestyle behaviors to support heart health
is to quit the use of nicotine products such as smoking, chewing, and vaping. Our Nicotine Cessation program offers an 8-week series with coaching tailored to your specific needs along with small group support.
The Healthy Conversations series, offered quarterly, provides opportunities to learn from medical experts for better understanding around a variety of healthy lifestyle behaviors.
Browse these next few pages for tips and resources supporting your wellbeing and overall health. Visit providencebasecamp.org/ thewaywelive
5 BASICS OF A HEALTHY LIFESTYLE
Up to 80% of chronic disease can be prevented by the lifestyle choices we make every day. Research shows longevity is highest, and chronic illness such as cardiovascular disease, diabetes, cancer, and metabolic syndrome are lowest in people who follow these five basics.
1 Eat a heart-healthy, plant-focused diet full of whole foods.
2 Walk outside throughout the day.
3 Slow down and de-stress with friends and family.
4 Get enough sleep.
5 Define your fitness and best weight goals.
9 WAYS TO DE-STRESS
1 Go outdoors regularly.
2 Connect with others: laugh, cuddle, play, dine.
3 Write, paint, or try other forms of artistic expression.
4 Take slow, steady breaths for 5 minutes.
5 Reduce caffeine intake.
6 Listen to calming music.
7 Learn to say “No.”
8 Practice gratitude.
9 Spend time with a pet.
I will find time to slow downT
Long-term stress can increase inflammation, sleep disturbances, and the risk of chronic disease. A majority of Americans report feeling stress daily.
SLEEP HYGIENE CREATES BETTER REST
Studies show lack of sleep creates a hormone imbalance in the body that leads to overeating and weight gain, increased inflammation, and increased risk of chronic diseases.
Getting 7 to 9 hours will help you:
1 Maintain a healthy weight.
2 Decrease risk of diabetes.
3 Strengthen your immune system.
4 Lower risk of high blood pressure.
5 Reduce stress.
6 Elevate mood.
I will practice sleep hygiene
Tips to get better sleep:
• Choose a reasonable bedtime and stick to it, even on weekends. This will help maintain your natural sleep and awake cycles.
• Avoid exercise, meals, and liquids, 2–3 hours prior to bedtime.
• Set a phone alert for 1 hour before bedtime to turn off all screens.
• Turn down the heat. The ideal sleeping temperature is less than 65 degrees.
LOWER YOUR RISK: KNOW YOUR NUMBERS
These guidelines are based on large population studies, but each person has a unique health profile. It is important to create a partnership with your healthcare provider to understand what your particular numbers mean for you. In recent years, changes in guidelines for blood pressure call for earlier treatment to lower the potential for later complications.
Me Desirable
At Risk
WATCH FOR THESE RISK FACTORS
Three or more of these risk factors can indicate metabolic syndrome, which can lead to chronic diseases such as Type 2 diabetes, vascular disease, and coronary heart disease. Long-term risks include stroke, heart attack, dementia, cancer, and fatty liver disease.
These diseases are usually preventable and often reversible with food and lifestyle changes. They are associated with overweight and sedentary lifestyles and are only partially genetic in origin.
RELATED PROVIDENCE CLINICAL RESOURCES
In addition to the community resources available through Basecamp Prevention + Wellness, check out how Providence supports your heart health and wellness.
HEART SERVICES
We are transforming heart care, from prevention to heart transplants. Our patients are at the heart of everything we do, and we’re committed to making a positive difference in every life we touch.
For all Providence heart services, learn more: providence.org/ services/heart-and-vascular.
DIABETES EDUCATION
Providence is committed to improving the health of our communities through diabetes education and prevention.
For more information: providence.org/services/ diabetes-services.
CARDIAC REHABILITATION
Providence cardiac rehabilitation teams include exercise physiologists and registered nurses who have special training to help you recover from a cardiac diagnosis, gain strength and endurance, and join a welcoming community.
Find a location: providence.org/ services/cardiac-rehab.
NUTRITION COUNSELING
Make an appointment with a registered dietitian for one-on-one nutritional counseling to help you create an individualized nutrition plan. Visits can be held in person, by phone, or virtually through video telehealth appointments.
Did you know that 80% of heart disease is preventable?
That’s why, in addition to specializing in early diagnosis and advanced heart disease treatments, our team focuses on prevention and wellness. Learn about your potential risk by taking an online Heart Health Quiz. Let it guide you in making a commitment to your heart. Visit Providence.org/heartrisk for more information and to take the quiz.
