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 multi-dimensional 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. 

The goal setting guide 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. Download the ASLM Habit Tracker to help you stay on top of your lifestyle goals.

A wellness vision (PDF) 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 information can seem complex. With varying opinions and conflicting research, you may wonder at times how to eat healthy.

Evidence continues to point towards a whole foods Mediterranean style of eating to support health. 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.

• NIH Aim for a Healthy Weight Guide
• Providence Heart Healthy Living Guide
• PHP Weight Management and Nutrition Guide
• PHP Meal Planning Guide
• PHP Brain and Immune Boosting Foods Guide
• PHP Mindful Eating Handout
• ACLM Shopping List
• PHP Sugar Addiction Handout
• Healthy Eating Pyramid
• Dietary Approaches to Stop Hypertension Guide

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.

• Determine your calorie needs by gender, age and physical activity level
• Track your calories using the MyFitnessPal or LoseIt! App

Eating on a budget and community resources

There are many ways to save money when it comes to buying groceries. Whether it's using a "unit price" strategy, buying in bulk, or utilizing local resources, you can be sure to find a tool that works for you and your family.

• Cooking Matters Low Cost Recipes
• Eat Right on a Budget
• Farmers Markets using SNAP Match
• Community Nutrition Resources

Additional meal planning and recipes

You may know what foods are nutritious and support overall health, but now you want to know how to use those foods or prepare a tasty meal. Here are a few resources to help you create a quick, easy, and delicious meal.

• MyPlate 2 Week Menu, Cookbook, and Grocery List
• MyPlate Recipe Videos
• Providence Meal Planning Guide
• NIH Family Meal Planner
• Forks Over Knives Free Plant Based Recipes
• Providence Community Teaching Kitchen Recipes
• Providence Basecamp In the Kitchen Classes and Heart Healthy Recipes
• Making a Healthy Smoothie Guide

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.

• Physical Activity Guide (from the National Institutes of Health)
• Your Everyday Guide (from the National Institute on Aging)
• Gain support and learn how to run your first 5k with the Heart to Start Program or try out some Providence Basecamp classes

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
• AllTrails: Explore nearby walking, running, and biking trails using the website or App.
• 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

Stress is generally a product of the tension you feel in response to a change or threat. With 90 percent of office visits attributed to stress symptoms, this may be a result of life’s demands, good or bad, and your perceived lack of resources to meet them.

Not all stress is bad. In fact, we need a certain amount to have a meaningful life, although learning to stay away from the strain zone helps us optimize performance while preventing dysfunction, health problems and burn out.

Understand your stress with these tools and resources:

• Behavioral Health Suite of Services (PDF)
• 4 ways to start a conversation about mental well-being (PDF)
• 5 things you can do to prioritize your mental well-being while juggling work and family life (PDF)
• 6 ways to practice mindfulness (PDF)
• 6 things you can do to manage stress (PDF)
• PHP Happiness and Wellbeing Handout (PDF)
• Self-care Handout and Resources (PDF)
• Take Time for Self Care Guide (PDF)
• ACLM Alcohol Education and Resource Handout (PDF)
• Family Caregiver Support Program (PDF)
• Lifestyle Social Connection Guide (PDF)

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.

• Sleep Handout
• Visit the Sleep Foundation website for articles on improving sleep

As a Providence Health Plan 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:

• Providence Smoking Cessation Guide
• Say Goodbye to Smoking Handout
• Call your primary care provider
• Sign up for a class or call the Providence Resource Line at 503-574-6595
• Find discounted alternative care services or call 877-335-2746

Enroll in Quit for Life®

Quitting tobacco of any sort takes a commitment. And keeping your commitment can be challenging if you're trying to do it on your own. So we suggest you don't. Research shows that counseling or support in combination with medication (nicotine replacement and/or prescription medication) offers the best shot at breaking free from tobacco. 

Whether you've smoked for six months or 16 years, we've got someone you can partner with to help you be successful. It's up to you to find what works for you —support groups, telephone counseling and classes with free medications – or a combination. Your Providence Health Plan benefits give you comprehensive support to quit tobacco. All members are eligible for this program at no cost. 

• Consultations with a trained Quit Coach who knows how tough it can be to quit and ways you can stay or get back on track
• Materials to help you plan and stick to a personalized quit program
• Nicotine replacement therapy
• Coverage of certain prescribed medications to help you quit

Many have been able to quit on their own, but the chances of being successful are eight times greater with support. Whatever your reasons for wanting to quit, start your plan today!

Connect with a coach over the phone or using live chat to create a personalized quit plan and get support every step of the way. You’ll also get access to resources to help you manage your triggers and overcome your cravings.

Call Quit for Life at 1-866-QUIT-4-LIFE (1-866-784-8454) to opt in or out of the program. There is also a chat feature. Call 877-719-9004 with any questions about the site or your program.

Thinking about making some changes? Maybe you have decided that it is time for you to do something different, but you are not sure where to begin? In this podcast Will and Colleen discuss:

• Creating a wellness vision to enhance motivation 
• Overcoming ambivalence 
• Setting effective goals

Listen: 16:43

Explore some modern social trends and movements regarding diet and how your current eating patterns may be influenced by them. In this podcast Will and Colleen discuss:

• Diet culture
• Body positivity movement 
• Intuitive eating 
• Self-efficiency strategies 

Listen 17:44

Do you struggle to find the time for self-care? Or maybe you find self-care to feel selfish? In this podcast Will and Colleen discuss:

• Barriers to self-care
• Effective self-care and mindfulness practices 
• Building resilience and improving self-care

Listen 20:01

From vegan to flexitarian, there are many types of plant-based diets. In this podcast Will and Colleen discuss:

• Plant-based nutrition basics 
• Benefits of plant-based nutrition
• Nutritional considerations with plant-based nutrition

Listen 19:45

Having a consistent exercise routine can be challenging with gym closures, inclement weather, and busy schedules. Learn how to build a successful home exercise space and routine. In this podcast Will and Colleen discuss:

• Principles of exercise
• Creating a successful home exercise environment
• Staying Motivated
• Tips on exercise equipment and resources

Listen 25:26

Getting enough sleep is invaluable to your total health and wellbeing. Even if you're getting the recommended 7-9 hours of sleep per day, your sleep quality can be disrupted by various factors, and can affect your mood and energy during the day.

This podcast will discuss:

• What sleep does for the body
• Why we get sleepy
• Factors of poor quality sleep
• How to improve sleep quality

Listen 20:30

The holiday season presents an assortment of demands: shopping, cooking, cleaning and entertaining, to name a few. Pandemic-induced stress and anxiety only add to the mix, meaning your holiday plans probably look and feel much different this year. This month, Will and Colleen sit down with Dr. Miles Hassell from the Providence Comprehensive Risk Reduction Clinic and author of Good Food, Great Medicine to discuss tips and strategies to help turn this holiday season into an opportunity to improve your overall well-being.

In this podcast, the Providence team will discuss:

• Tips to include physical activity into your holiday schedule
• Healthy food choices during social gatherings
• Lifestyle choices to improve your immunity

Listen 24:48

Your diet and exercise habits are important to maintaining good heart health but they don't tell the whole story. In this episode Will and Colleen meet with Dr. Jamie Beckerman, cardiologist for the Providence Heart Institute and founding coach of the Heart to Start program, who shares his personal experiences, advice, and encouragement to help you live your healthiest life.

Some themes of the discussion include:

• Finding your personal motivation
• The importance of social support
• The power of habit
• Down-to-earth tips to move more and eat better

Listen 43:28

While the pursuit of happiness is a timeless theme, it is of special relevance today as our collective well-being is tested by a global pandemic. Although we found new ways to work, learn and socialize - a year of stress and uncertainty has no doubt taken a toll on our mental health. In this episode, health coach Will reflects on the contemporary psychology of happiness and shares some popular ways to boost happiness in an era of reduced social activity, mixed work and family domains and way too much screen time.

Some themes of the discussion include:

• When the pursuit of happiness backfires
• You have problems - and that’s a good thing
• The need for better leisure time
• Cultivate optimism - but also a little defensive pessimism

Listen 20:12

Consider this: consuming excess sugar is not self-sabotage, nor is it inherently bad. Addiction is vastly misunderstood and at its core is simply a person’s attempt to cope and regulate their nervous system; to feel calm, safe or secure. In this episode of Healthy Bites, Colleen discusses the hidden truths behind sugar addiction. Topics include:

• Factors that contribute to a sugar addiction
• How sugar impacts the brain, nervous system and gut
• Practical tips to improve your relationship with sugar
• Strategies to break sugar addition

Listen 33:31

Sticking with an exercise routine is hard. Amid the myriad challenges and demands of life, experiencing a lapse in our exercise routine is considered normal and even inevitable. In this episode, Will interviews Orangetheory Fitness head coach Craig Halaas on the best ways to recover from such a lapse, as well as how to keep exercise on track during a transition back to working at the office.

Key topics of this episode include:

• Finding motivation – what’s your “why"?
• Creating conditions for success
• Building a progressive and sustainable program
• Allowing time for rest & recovery

Listen 23:36

In this episode of Healthy Bites, Health Coach Will Bruce talks with Jennifer Lundman from FIT Foundations about the importance of family systems in promoting healthy habits, as well as some activities and tools for promoting family health and wellness.

Key topics of this episode include:

• Individual wellness is not an individual undertaking
• The power in setting shared family goals
• The Wellness Wheel and twelve dimensions of health

Listen 23:32

In this episode, Will and Colleen talk mental and emotional health with Cathlyn Fraguela Rios from the Providence Behavioral Health Concierge. Cathlyn discusses what it means to have balanced mental health, how to manage our mental health, the importance of trauma informed care, and when it might be time to see a specialist. The Providence Behavioral Health Concierge is a unique service available to Providence Health Plan members which offers access to behavioral health counseling and care navigation.

Listen 29:41

Superfoods are considered to be nutrient powerhouses that provide large quantities of antioxidants, vitamins and minerals. Mesonutrients are the active compounds found inside superfoods such as tomatoes, blueberries, green tea and saffron – to name a few – that provide the rich antioxidants our bodies need to function properly. In this episode, Colleen, Providence Health and Well-being Coach, explores the health benefits of five mesonutrients and their role in protecting our DNA, fighting free radical damage and reducing our overall disease risk.

Listen 20:12

The Wellness culture movement can have a dark side, as proponents often endorse the idea that certain health conditions are less than and in need of a cure in order to be accepted by society. We live in a society that is obsessed with the idea of wholeness, perfection and getting into a body that walks around “normal” and well, but what if this standard is actually unattainable and cultivating more harm than good? Today’s discussion is about the dangerous side of wellness culture, and how we can move toward a more inclusive and expansive version of wellness.

Listen 20:45

Type 2 diabetes affects millions of people worldwide. In this episode, Will and Colleen talk with Dr. Ruben Halperin, MD who shares his extensive knowledge about this pervasive condition.

Topics include:

• Defining prediabetes and diabetes accurately
• The latest generation of diabetes medications
• The effects of artificial sweeteners, stress, sleep and suburbanization
• Lifestyle habits for diabetes prevention
• The role of technology in managing and preventing diabetes

Listen 39:05

Ever wonder how some people seem hardwired for high motivation, while others struggle to stay focused? Join us for the first of a two-part series on the science of motivation, focus, and drive. Will and Colleen sit down with Dr. Ruben Halperin, MD to explore the often overlooked physiological factors which shape our mental states. Learn about the role of dopamine as well as some actionable diet, exercise, and sleep interventions to supercharge your motivation.

Listen 01:13:15

Ready to sharpen your mental edge? Dive into part two of our enlightening series on motivation, focus, and drive. In this episode, Will, Colleen, and Dr. Ruben Halperin discuss practical ways to train these important elements of human performance. Learn how challenging mental tasks can prime your brain for success, and why a digital detox may be the breakthrough you need. We'll also discuss the transformative powers of mindfulness, meditation, and effective goal setting.

Listen 57:32

During this webinar Colleen Kuhn, Registered Dietitian, will discuss mindful eating and will provide a demonstration of a detox, heart healthy salad.

• Your Guide to Mindful Eating Handout

Watch: 70 Minutes

During this session Colleen Kuhn, Registered Dietitian, will discuss immunity and brain boosting foods and will provide a demonstration of a brain-powered, anti-stress smoothie.

• Brain and Immune Boosting Foods Handout

Watch: 54 Minutes

During this webinar, Colleen Kuhn, Registered Dietitian, will discuss planning meals that keep us connected and will provide a demonstration of a plant-powered burrito bowl.

• Your Guide to Planning Meals

Watch: 46 Minutes

During this webinar, Colleen Kuhn, Registered Dietitian, will discuss the hidden truths behind sugar addiction and learn practical tips and strategies to improve your relationship with sugar.

• Improve Your Relationship with Sugar Handout

Watch: 71 Minutes

Getting the basics down for proper nutrition can lead to positive changes in your everyday life. Nutrition is an essential part of establishing a current and future state of wellness. However, confusion on what to eat can become quite a dilemma when completing routine activities like creating a grocery list or dining out. How do we pick the most nutrient-packed options? Starting at the beginning provides a perfect opportunity to build a solid foundation in choosing the right daily nutrition options.

• Everyday Nutrition Handout

Watch: 60 Minutes

We all have contradicting thoughts with respect to food that lead to behaviors that may be inconsistent with our own interests. Contradicting ourselves is normal. Believe it or not, we all have multiple personalities or multiple parts to us. Using Internal Family Systems (IFS) we can get to know the parts that are preventing us from healing our relationship with food, and get to know the wound that is keeping us from living our authentic self.

Key components of this webinar include:

• Learn why and which parts keep us stuck in our relationship with food
• Discover how to relieve ourselves of those parts
• Understand how to integrate them to finally find food freedom

• IFS Handout

Watch: 73 Minutes

Plant-based eating is all the rage and certainly growing in popularity - but is this trend actually healthy? In this presentation we discuss the advantages and disadvantages of following a plant-based and plant-forward diet (which allows for a small amount of animal protein), as well as the impacts of whole foods on insulin resistance. Done correctly, a whole food, plant-based diet can provide significant benefits such as diabetes prevention and management.

• Plant-based Eating Handout

Watch: 71 Minutes

Managing weight is complex and goes beyond diet and exercise. Weight is influenced by many factors including physical, emotional, environmental and social components. There is no one size fits all approach to weight management; rather, it requires an individualized approach that embraces the whole person.

During this webinar, four Providence weight management professionals will:

• Share up to date, scientifically based advice for taking an individualized approach to weight loss
• Offer realistic recommendations and strategies for success in reaching your weight management goals
• Provide information on resources available to support your weight loss journey

Watch: 74 Minutes