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H.E.A.L. Program

The Healthy Eating and Active Lifestyle (H.E.A.L.) Program is a yearlong evidence-based program designed for people with prediabetes and/or those at high risk for type 2 diabetes. The goal of the program is for members to achieve moderate weight loss by eating well and being active. It is a program focused on long-term changes and lasting results. It might sound like a long commitment, but learning new habits, gaining new skills, and building confidence takes time. Your coach will meet you where you are at, help to build motivation, and guide you through the change process. The program is offered in a group webinar format, with an option of 1:1 telephonic coaching upon request.

More information about the H.E.A.L. Program

  • Who is eligible?

    Providence Medicare Advantage Plans members covered under an eligible plan* who:

    • Are 18 years of age or older.
    • Have a BMI of 25 or higher, or 23 or higher for Asian Americans. 
    • Find out BMI

    Have at least one of the following:

    • A fasting blood sugar of 100-125 mg/dL
    • A hemoglobin A1c of 5.7%-6.4%
    • A history of gestational diabetes
    • A score of 5 or higher on the American Diabetes Association’s diabetes risk assessment

    *Note: Not all PMA plans are eligible for H.E.A.L., Please call us if you are unsure of your eligibility.

  • What if I already have diabetes?

    If you have been diagnosed with diabetes, you still may participate. However, it may be more appropriate to find a program specific to diabetes management. Please give us a call and we can work with you to determine if the H.E.A.L. program would support your health goals. You may also be interested in joining our standard health coaching program.

  • How much does Health Coaching cost?

    Health Coaching is free to eligible members. We do not bill for the service.

  • What are the H.E.A.L. Program goals?

    By the end of the first six months, the goal is for participants to:

    • Lose at least 5 to 7 percent of their starting weight.
    • Work up to at least 150 minutes of “moderate” physical activity each week.
  • What outcomes has the program achieved?

    As of 2019, H.E.A.L. has achieved recognition status from the Centers for Disease Control and Prevention (CDC). This means program participants have achieved at least an average weight loss of 5% and the CDC participation requirements. For additional health coaching program results, see the health coaching results section of this page.

  • What is included in the H.E.A.L. Program?
    • Up to 26 web-based, interactive group coaching sessions facilitated by a certified health and wellness coach. The program begins with weekly sessions and then gradually spaces out to bi-weekly/monthly sessions. The sessions may be completed in a 1:1 format upon request.
    • The CDC’s evidence-based curriculum with lessons, handouts and other resources to help participants make changes. Curriculum content is available in both PDF and video formats on this page.
    • A wearable activity tracker.
    • A support group of people with similar goals and challenges. Together, participants can share ideas, celebrate successes, and work to overcome obstacles. It can be easier to make changes working as a group than doing it on your own.
  • Can my spouse enroll in the H.E.A.L. Program?

    If your spouse meets eligibility requirements and has insurance through Providence Medicare Advantage Plans, they may enroll. They must call the health coaching line to enroll.

  • How do I sign up for the program?

    The first step to enrolling in the program is to participate in a phone screen by calling 888-819-8999 or 503-574-6000, or by filling out the Health Coaching interest form located on this page.

  • Am I eligible?

    Health coaching services are not available for all members. To determine program eligibility, please contact the health coaching program online using the Health Coaching interest form located here or call 888-819-8999 or 503-574-6000.

Video lessons and resources

The following video lessons and resources are available to guide you through the Diabetes Prevention Program content.

If you haven't already, get in touch with the Providence Health Coaching Program to determine your eligibility and help you get started.

H.E.A.L./CDC Prevent T2 course lessons

Use the Providence Medicare Advantage Plans videos below to guide you through the program content.

Getting Started

How to maintain

Healthy living starts here

Congratulations on taking the first step to leading a healthier life. No two journeys are the same, and we're committed to helping you become the healthiest version of yourself. Whether you want to keep up with your kids, drop 20 pounds or get a good night's sleep (every night), we help you define and achieve your wellness goals. Our compassionate health coaches provide encouragement and accountability without judgment.


  • Wellness Vision & Goal Setting
    What is wellness?

    Wellness can be defined as a state of health, yet it extends beyond physical health, nutrition and the number on the scale. Wellness is a multidimensional state of being. The wellness wheel below includes social, emotional, spiritual, environmental, occupational, intellectual and physical wellness. When all dimensions of wellness are balanced, we are more resilient to life’s stressors and more likely to feel happy and satisfied. How balanced is your wellness wheel? Which wellness areas do you want to work on first?

    Wheel of goals: Spiritual, Environmental, Intellectual, Emotional, Physical, Occupational, Social/Cultural.

    The goal setting guide (PDF) is intended to support you in building motivation and gaining a greater understanding of your lifestyle habits. We strongly encourage you to start with the first few chapters of the book entitled “Building Motivation” and “Creating a Wellness Vision.”

    When setting goals, it’s good to look at the big picture of your health and well-being and establish a clear vision of what you want to achieve. Once you’ve identified your desired vision, you can set goals appropriately to guide you there.

    A wellness vision is often short, about two sentences or less, and briefly lays out what you would like to see for yourself relating to your health and fitness. It may incorporate what brings value and meaning to your life. It is something that can be changed and modified any time throughout your wellness journey.

    Here are some examples:

    • “I want to be able to run and play with my grandchildren”
    • “I want to feel rested and energized every morning for work”
  • Nutrition
    What to eat

    Let’s face it: nutrition information can be confusing and frustrating! With varying opinions and conflicting research, you may wonder at times how to eat healthy.

    Evidence continues to point towards a Mediterranean style of eating to support health. And it doesn’t need to be complicated – the Dietary Guidelines for Americans recommends eating more seafood; filling half your plate with fruits and vegetables; switching to fat-free or low-fat milk; nixing the sugary beverages; watching the sodium; and enjoying your food, but less of it.

    How many calories should I be eating?

    A safe weight loss goal is 1-2 pounds per week. One pound is approximately 3500 calories, so if you were to lose 1-2 pounds per week you would need to create a daily deficit of 500-1000 calories per day.

  • Physical Activity
    Let's get moving!

    A balanced exercise routine incorporates aerobic exercise, strength training and stretching. It is important to choose forms of activity that you enjoy and can stick to. If you have chronic injuries or any heart disease risk factors it is always a good idea to talk to your doctor before starting a new exercise routine.

    The Centers for Disease Control and Prevention recommend at least 150 minutes a week of moderate aerobic activity (like brisk walking) as well as strength-based exercises on two days a week for adults 18-64 years old.

    Here are some ways to get moving:
    • Sign up for an exercise class!
    • ACE Fitness Programs, a workout and exercise library by the American Council on Exercise: Find a workout matching your fitness level and goals, learn safe and effective exercise technique and browse articles on popular fitness topics
    • Walk Oregon: A walking club serving Oregon and SW Washington where you can find hosted walks and map-guided walks for all ages and abilities
    • Find Oregon-area hiking clubs
    • DoYogaWithMe provides hundreds of free streaming videos for all levels
    • Whole-Body Exercise Band Workout provides strength training ideas without the hassle of going to a gym
  • Sleep
    Catch some Zs

    The majority of Americans do not get the suggested 7-8 hours of sleep per night. Learn more ways to get a good night's sleep.

    From the National Sleep Foundation:

  • Tobacco Cessation
    Be a quitter

    As a Providence Medicare Advantage Plans member, you have access to great resources at no cost to you. Quitting can be scary, and we make it less scary with as much help as you need to break from the pack. You've heard the statistics, you know the reasons. If you're ready to quit, we're ready to help.

    Ready to take the next step? Try one of these resources: