Living your best, healthiest life isn’t about perfection — it’s about feeling good in your own skin and making choices that support the life you want to live. It means moving in ways that brings you joy, nourishing your body with foods that make you feel strong, and caring for your mind and spirit so you can thrive. It’s about small steps that add up to big changes and knowing you’re never on this journey alone. Providence is here to help!
For twenty years, the Providence Heart Guide has been here to help you live your best, healthiest life. At Providence Heart Institute, we’re committed to empowering our communities with tools and support that make wellness achievable. Thanks to Providence Foundations and generous donors, Basecamp Prevention + Wellness launched in 2017 to offer free classes and programs designed for you, no matter where you are.
Because 80% of heart disease is preventable through how we move, what we eat, and the way we live, we’ve built our offerings around movement, nutrition, and wellbeing. Join us in person in Portland, Oregon, live online, or on-demand with our video-based programs.
Every heart is unique, and so are your goals and dreams. With more than 65 opportunities to connect with us each week, we're confident you'll find something that inspires your next step toward your healthiest life.
When you're ready, make an I WILL Commitment -- a promise to yourself to start your wellness journey with one gentle, steady step. Think about what matters most: your goals, your hopes, your vision of a healthiest life. Choose a class or program that fits your intention, and we will be right here cheering you on every step of the way.
Say it with us, “I WILL!”
THE
WAY WE LIVE WHAT WE EAT HOW WE MOVE
Learn about our free movement classes — virtual, on-demand, and in-person.
Page 3
La oportunidad del 80%
Access our free nutrition education, tips, and recipes supporting a heart-healthy lifestyle.
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Support your wellbeing through our free classes and resources benefiting you and your family.
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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.
WE MOVE
move my body for strength, joy, and energy.
Movement is more than exercise — it’s a way of caring for yourself. It strengthens your body, steadies your balance, and helps you navigate life’s twists and turns with confidence. There is no single definition of “being in shape” — your fitness is the level that lets you feel engaged, joyful, and alive. In other words, it’s the level that allows you to do the things you love, with ease and energy.
I WILL:
❏ move every day.
❏ find a class that fits my needs.
❏ join Heart to Start.
❏ .
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 to 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, breathe, live.
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
Eating well is an act of care — one that you return to repeatedly, every day. The foods you choose are more than fuel; they are a way of nurturing your body, mind, and heart. With each thoughtful choice, you support your strength, lower your risk of disease, and invite vitality into your life.
Healthy eating is not about perfection — it’s about honoring yourself, your needs, and the life you want to live. Every meal, snack, and sip is an opportunity to nourish, to grow, and to step gently toward your healthiest, most vibrant self.
I WILL:
❏ be my own healthy chef.
❏ register for In the Kitchen.
❏ try a delicious heart-healthy recipe.
❏ . fuel my daily self through healthy foods.
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 and delicious recipes.
See the Blueberry Salmon recipe on p. 19
sharpen my skills.
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 my plate.
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.
Non-starchy Vegetables & Fruits
Includes potatoes, corn, peas, and lentils.
Source: U.S. Department of Agriculture (USDA), myplate.gov
Whole Grains or Starchy Vegetables Lean Protein
Beans and lentils fit into both the whole grain and lean protein groups.
Use the healthy plate graphic (pg. 9) and the list below to guide your meal prep in creating a bowl filled with balanced nutrition and flexible flavors. create a bowlful of goodness.
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.
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 track my food.
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 (24g) for women 9 teaspoons (36g) 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.
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.
4
3
Aim high for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium — 20% or more of the Daily Value is high.
Source: Food & Drug Administration (FDA), FDA.gov
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. read the label.
give plants a chance.
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.
Source: U.S. Department of Agriculture (USDA), myplate.gov
keep it regular with 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)
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)
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
cups
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
See the Berry Crisp recipe on p. 29
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 Salmon
Prep Time: 10 mins | Cook Time: 10 mins | Serves 4
1 lb salmon
4 tsp olive oil, divided
¼ c shallots, diced
2 garlic cloves, minced
1¼ c blueberries, fresh or frozen
1 Tbsp balsamic vinegar
15 basil leaves, roughly chopped
1 Tbsp honey
3 Tbsp water
Salt and pepper to taste
Preheat oven to 350°. Place salmon on nonstick baking sheet. Drizzle with 1 tsp olive oil, salt and pepper. Place in oven; check at 7 minutes. Salmon is done when just firm to the touch.
Meanwhile, in a small pan, heat 3 tsp oil on medium heat. Add shallots and garlic and sauté until soft; about 3-5 minutes.
Add blueberries, vinegar, basil and honey. Warm through, stirring occasionally, then add water. Simmer for a few more minutes until berries are soft and basil aromatic.
Transfer to blender or food processor and blend. Spoon over salmon fillets.
Cashew Cream Tomato Sauce
Prep Time: 10 mins | Cook Time: 10 mins | Serves 4
8 Roma tomatoes, halved
4 cloves garlic, peeled
1 Tbsp olive oil, divided
1 tsp dried oregano
1 sprig fresh rosemary, de-stemmed
½ c raw cashews
Salt and pepper to taste
16 oz lentil pasta
Preheat oven to 375°.
Place tomatoes, garlic cloves, and rosemary on parchment paper-lined baking sheet. Drizzle with ½ Tbs olive oil then sprinkle with oregano, salt, and pepper.
Roast tomatoes in oven for 20-25 minutes, or until tomatoes are soft and bubbling and garlic is golden brown.
While tomatoes roast, cook pasta according to the directions.
Remove tomatoes from oven and transfer tomato mixture with juices into blender. Add cashews, remaining olive oil, and salt and pepper to taste. Blend until smooth.
Pour sauce over lentil pasta, serve, and enjoy!
Mediterranean Stuffed Zucchini
Prep Time: 10 mins | Cook Time: 1 hour | Serves 6
2 large zucchini, or four small
1 Tbsp lemon zest
2 garlic cloves, finely minced
1-2 Tbsp harissa
1/3 c extra virgin olive oil
Stuffing
3 c cooked coarse whole grain, like farro, barley, quinoa
2 green onions, finely chopped
¼ c raisins or other dried fruit
¼ c almonds, slivered and toasted
1 c red or yellow cherry tomatoes, halved
½ c red or yellow sweet pepper, chopped
1 Tbsp extra virgin olive oil
1 Tbsp lemon juice
Garnish
1 c reduced fat plain yogurt
½ c fresh parsley or cilantro, chopped
Preheat oven to 400°.
Cut zucchini in half lengthwise and scrape out seeds and pith. Score flesh with diagonal cuts 2 inches apart. Cut in half again crosswise if necessary to make eight portions. Place zucchini halves on baking sheet flesh side up. Combine lemon zest, garlic, harissa and 1/3 cup olive oil. Brush on flesh of zucchini. Bake until zucchini becomes fork tender but not mushy, 30–60 minutes, depending on the size of the zucchini.
Meanwhile, combine stuffing ingredients in large bowl.
Place cooked zucchini portions on eight plates. Heap stuffing in the cavity of each zucchini portion. Top with yogurt. Garnish with chopped parsley or cilantro.
Rainbow Lentil Medley
Prep Time: 10 mins | Cook Time: 30 mins | Serves 4
Salad
2 c low-sodium chicken or vegetable broth
1 c water
1 c lentils, rinsed and picked over
3-4 garlic cloves, minced
¼ tsp each, black pepper and oregano
6 c mixed vegetables, thinly sliced or diced (broccoli, squash, onion, red bell pepper, carrots)
2 oz goat, feta, or blue cheese, crumbled
Dressing
2 Tbsp fresh mint, finely chopped
¼ c lemon juice
2 Tbsp extra virgin olive oil
1 Tbsp Dijon mustard
In a medium pot, bring broth and water to boil. Add lentils, garlic, black pepper and oregano. Reduce to simmer, cover and cook for 20 minutes. Drain any remaining liquid. Meanwhile, in a steamer, cook vegetables until just tender. In a small jar, combine all dressing ingredients and shake vigorously to blend.
In a large bowl, combine lentils and vegetables, and toss with dressing. Sprinkle cheese on top.
Smashed Bahn Mi Tacos
Prep Time: 20 mins | Cook Time: 5 mins | Serves 4
1 lb ground chicken
6-8 small flour tortillas
2 carrots, grated
1 stalk (or 2 Tbsp) lemongrass, minced
2 cloves garlic, minced
4 green onions, chopped
1 English or Persian cucumber, deseeded and sliced into thin spears
1 bunch mint, roughly chopped
½ bunch cilantro, roughly chopped
1 lime, cut into wedges
½ c unseasoned rice vinegar
1 ½ tsp sugar, divided
¼ tsp salt
½ Tbsp fish sauce
1 tsp olive oil
¼ c mayonnaise
2 tsp Sriracha chili sauce
Prep the veggies, herbs, and lime.
In a small bowl, mix vinegar, 1 tsp sugar, salt, and grated carrots, marinate for 20 minutes. Separately mix the Sriracha and mayonnaise, set aside. In a large mixing bowl, add ground chicken, whites of onion, garlic, lemongrass, fish sauce, and ½ tsp sugar. Mix with hands until well combined; form into 6-8 equally sized balls.
Over medium heat, use a large skillet to heat olive oil. Using a spatula, smash each chicken ball onto one side of tortilla, spread into a thin layer. Place tortilla, chicken side down, into the pan and cook until the meat is golden brown (3-5 minutes). Flip onto tortilla side and cook until lightly browned, (1-2 minutes).
Top each taco with Sriracha mayo, pickled carrots, veggies, herbs and a squeeze of lime. Serve and enjoy!
Spring Pea Salad
Prep Time: 10 mins | Cook Time: 2 mins | Serves 4
Salad
8 c fresh arugula, washed and dried
1 c frozen peas
4 oz fresh snow peas, strings and tips removed
4-6 fresh radishes, trimmed and sliced thin
4 oz goat cheese
½ c fresh mint leaves, torn
Dressing
1 Tbsp shallot, minced
1 clove garlic, minced
1-2 tsp Dijon mustard
1-2 tsp maple syrup
½ tsp salt
¼ tsp black pepper
2 Tbsp apple cider vinegar
6 Tbsp or ~1/3 c olive oil
Bring a medium pot of water to a boil.
Add snow peas and boil for 1-2 minutes. Add frozen peas and boil for another 1 minute, or until peas are bright green.
Drain peas and immediately run under cold water or submerge into an ice bath until cooled. Drain/blot dry the peas and set aside.
For the dressing, add all ingredients into a small jar with lid and shake well.
Dish salad greens into bowls, and top with blanched peas, sliced radish, and goat cheese. Finish with a drizzle of salad dressing.
Sweet Citrus Barley Salad
Prep Time: 30 mins | Cook Time: 5 mins | Serves 4
2 c cooked barley
½ c fennel, thinly sliced
2 c Brussels sprouts, shredded
1 navel orange, sectioned and cut to bite-sized pieces
1 bunch green onions, thinly sliced
½ c chopped pecans
½ c feta cheese, crumbled
1 c fresh parsley, stems removed and finely chopped
Dressing
1 Tbsp apple cider vinegar
2 Tbsp extra virgin olive oil
1 Tbsp orange juice
2 Tbsp orange zest
Combine salad ingredients in a large serving bowl and toss lightly.
Combine dressing ingredients in a small jar with lid and shake well.
Pour over salad, toss, and serve. Per Serving: Calories: 389.8 | Total Fat: 23g | Sat. Fat: 4.3g | Chol: 10.9mg | Sodium: 439.8mg | Carb: 39.9g | Fiber: 9.9g | Sugar: 8.4g | Protein: 10.8g | Calcium: 170.1mg | Iron: 2.5mg | Potassium: 659.4mg.
Turkey Chili Verde
Prep Time: 14 mins | Cook Time: 45 mins | Serves 4
1 Tbsp olive oil
1 medium onion, chopped
3 garlic cloves, minced
1 green bell pepper, chopped
½ 4-oz can whole green chilies, seeded and chopped
8 oz ground turkey breast
1½ 14.5-oz cans reduced sodium white beans, drained and rinsed
1 12-oz can tomatillos, seeded and chopped, with juice
1 Tbsp chili powder
1 Tbsp ground cumin
1 tsp dried oregano
4 Tbsp reduced fat sour cream or plain Greek yogurt
2 green onions, chopped fine with green portion
¼ cup cheddar cheese, shredded
Heat olive oil in large saucepan over medium heat.
Add onions, garlic, bell pepper, chilies, and ground turkey. Sauté until turkey is lightly browned and vegetables are soft, about 8-10 minutes.
Add white beans, tomatillos, and chili powder, cumin, and oregano. Bring to a boil, then turn heat down and simmer for 30 minutes.
Serve and add sour cream or yogurt. Garnish with cheddar cheese and green onions.
Whipped Goat Cheese Dip
Prep Time: 15 mins | Cook Time: 0 mins | Serves 6
5 oz goat cheese, room temperature
5 oz reduced fat plain Greek yogurt
1 lemon, zested and half of juice reserved
¼ tsp chili flakes
Kosher salt and ground black pepper to taste
½ c fresh Italian parsley, roughly chopped
¼ c pitted Castelvetrano olives, torn or roughly chopped
⅛ c lightly salted shelled pistachios, roughly chopped
1 Tbsp extra virgin olive oil
Add goat cheese, yogurt, lemon zest and half a lemon’s worth of juice, chili flakes, salt and pepper to food processor, blend until smooth. Add in half of the fresh parsley and blend until incorporated.
Transfer cheese mixture to serving bowl. Top with olives, pistachios, and remaining parsley. Add additional chili flakes or fresh ground black pepper as desired and drizzle with olive oil.
Plate with whole grain crackers, sliced baguette, and fresh vegetables.
Serve and enjoy!
Zingy Roasted Vegetables
Prep Time: 15 mins | Cook Time: 40 mins | Serves 4
2 large carrots
1 medium parsnip
1 medium turnip
1 medium rutabaga
1 medium yam
2 small red potatoes, quartered
1 Tbsp olive oil
¼ tsp kosher salt and pepper
½ large red onion, sliced into 4 wedges
2 large mushrooms, quartered
1 large red bell pepper, seeded and cut into 8 equal strips
1 small zucchini cut into 1-inch slices
½ tsp each: dried oregano, thyme, rosemary, black pepper
1 Tbsp prepared horseradish sauce
1 Tbsp cider vinegar
Preheat oven to 425°.
Peel and cut into large bite sized pieces (1-inch cubes) the first five ingredients. Place them in a bowl with prepared potatoes. Toss in with 1 Tbsp olive oil, kosher salt, and pepper. Add to a large baking sheet. Roast uncovered for 20 minutes.
Remove from oven. Turn with spatula. Vegetables should still be firm but beginning to color. Add onions, mushrooms, pepper and zucchini, and sprinkle with herbs and pepper. Roast 15 more minutes or until all are tender.
Combine horseradish sauce and vinegar before spooning over vegetables.
Toss and serve.
Berry Crisp
Prep Time: 15 mins | Cook Time: 25 mins | Serves 8
4 c fresh berries, such as blueberries, raspberries, blackberries, strawberries
1 lemon juice and zest
1 tsp cinnamon
½ c of pure maple syrup
1 tsp vanilla extract
2 Tbsp cornstarch
1 Tbsp water
Topping
1 c oats
¼ c pure maple syrup
½ tsp cinnamon
3 Tbsp melted butter
½ c chopped nuts, such as walnuts or hazelnuts
Preheat oven to 350°.
Spray lightly an 8”x8” baking dish with cooking spray.
Add the berries, cinnamon, vanilla, syrup, and lemon to a mixing bowl and mix.
Then add cornstarch and water, mix.
Transfer the berry mix to the baking dish.
Combine the oats, syrup, cinnamon, nuts and butter and mix.
Spread the topping evenly onto the berries.
Bake for 25 minutes or until the topping is crunchy and golden brown.
Dark Chocolate Date Bark
Prep Time: 10 mins | Cook Time: 10 mins | Serves 4
1 lb whole Medjool dates, about 30 dates, pits removed
1 package dark chocolate chips, melted
1 c nuts of choice, almonds, cashews, pecans, pistachios, walnuts
1 tsp flaky sea salt
Using a knife, cut a lengthwise slit into each date. Peel open and remove pits. Place dates on a parchment paper lined baking sheet. Flatten the dates with a rolling pin or bottom of a glass. Rearrange dates to minimize gaps. Melt chocolate according to package directions. Pour melted chocolate over date layer and smooth out using the back of a spoon.
Top melted chocolate with whole or chopped nuts and sprinkle with sea salt.
Place baking sheet in fridge or freezer; remove once chocolate is firm (15-30 minutes).
Using the parchment paper, move the bark to a large cutting board. Cut into desired shapes and sizes. Serve and enjoy!
THE WAY WE LIVE
nurture wellbeing for myself and others with gratitude.
Living well begins with noticing yourself — your emotions, your stress, your hopes, and the small moments of gratitude that color each day. How you care for yourself and how you show up for others shapes your health in meaningful ways.
Every choice, every pause, every act of kindness — toward yourself or someone else — is a step toward balance and wellbeing. By tending to your inner self with attention and compassion, you create a foundation for strength, joy, and a heart that can fully embrace the life you are building.
I WILL:
❏ breathe fresh air.
❏ unplug to reconnect.
❏ create a bedtime ritual.
❏ .
create a foundation for healthy habits.
Health Coaching
Will Bruce, Certified Health & Wellness Coach
While on your journey, you may find yourself seeking a guide for support and ideas in helping you reach your healthy lifestyle goals. A certified health coach offers a unique partnership focused on exploring challenges, setting achievable goals, and crafting a plan that feels both realistic and inspiring.
Sometimes, feeling that you are not alone on the path of progress is motivating. A health coach empowers you — through a listening ear and gentle accountability — to ignite the courage and confidence you've always had within. Together, you will celebrate the steps forward — no matter how small — as each step adds up to lasting, meaningful change.
To learn more and register: providencebasecamp.org/healthcoaching
Shape your personal wellness journey with confidence. A Purposeful Mindset, offered quarterly, helps to identify meaningful goals through focused conversation and activities — discover your core motivations to build lasting healthy habits.
Our two-part Living in Wellness series begins with Identifying + Developing Behaviors — explore practical tools to define your unique wellness plan. Living in Practice encourages experimentation to transform your goals and intentions into sustainable and enriching life habits.
As you engage more deeply with your personal wellness, consider the benefit of working with a certified coach through our Health Coaching program (p. 32).
One of the best choices to support your health is quitting the use of nicotine. Our Nicotine Cessation 8-week program, offered virtually, is led by a certified instructor in a small group setting.
Healthy Conversations, offered quarterly, provides opportunities to learn from medical experts on a variety of health topics and preventative behaviors.
Browse these next few pages for tips and resources supporting your wellbeing and overall health. Visit providencebasecamp.org/ thewaywelive
practice these daily rituals.
Up to 80% of chronic diseases can be prevented by the lifestyle choices we make every day. Research shows longevity is highest, and chronic illnesses 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.
Long-term stress can increase inflammation, sleep disturbances, and the risk of chronic disease. A majority of Americans report feeling stress daily.
lower my stress to support my health.
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.
create 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 immune system.
4 Lower risk of high blood pressure.
5 Reduce stress.
6 Elevate mood.
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.
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
Fasting Blood Sugar
Source:
At Risk
High Risk
watch for 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 other ways
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.
How Basecamp has impacted our community members' lives.
Basecamp is solid proof the Providence system has health and wellbeing and quality of life at the core of their mission. I am absolutely more fit and healthy because of these classes."
This program has been lifechanging for me. Truly one-of-akind in accessibility and lowering barriers to participation at all levels. I am so grateful to Providence."
Basecamp classes have anchored my life, giving me structure and confidence."
Basecamp and the instructors are amazing. My health has improved greatly, and I am very grateful for virtual classes as I live in a rural area with limited access to health and wellness resources. Thanks so much!"
I have a family with a history of heart disease, so it's important to me to keep my heart healthy. I feel these programs help to do just that."
I love how inclusive Heart to Start is! Every year my situation has been a little bit different and yet with the community of Heart to Start I can find a way to move! This is the best thing I’ve come across ever to keep me consistently moving!!"
A healthy heart begins with one easy step.
Heart disease is the leading cause of death in the U.S., but there are steps you can take to help reduce your risk. Take our online Heart Health Quiz to understand your potential risk of heart disease. Visit Providence.org/heartrisk for more information and to take the quiz.
