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.

Goal Setting Guide

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.”

Download Goal Setting Guide (PDF)

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.

Wellness Vision

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.

Examples of Wellness Visions:

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

Download Wellness Vision (PDF)

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.