The 80% Opportunity. Eighty percent of heart disease is preventable by what we eat, how we move, the way we live. We believe by taking several small steps over time, we create a remarkable finish. 

Each month we share a small challenge to help you take another step toward living your best, healthiest life.

Visit our BASECAMP IS EVERYWHERE page to learn more!

I WILL:

START SMALL:

FINISH REMARKABLE:

We believe in taking several small steps around healthy lifestyle behaviors, where over time we create a remarkable finish for ourselves. Each month we share a challenge around The 80% Opportunity — what we eat, how we move, and the way we live. It’s our invitation to join together around a small step forward in living our best, healthiest lives.

I WILL: DECLUTTER

Letting go of stuff allows for a clearer space — physically and mentally. This can include material objects like clothes, shoes, and old sports equipment. But did you know you can declutter your mind too? Clearing your mind might include removing yourself from a stressful situation and taking in a few deep breaths. It can also be the process of letting go of the thoughts that can be distracting throughout the day, and especially when trying to quiet the mind for a restful sleep.

‘Spring cleaning’ doesn’t need to happen just once a year! That freeing sense felt when you’ve cleared out a cluttered closet, dropped off a box or two for donation, weeded the garden, or paused for a mindful moment of slow, deep breaths — it’s a healthy feeling and one you can replicate at any time.

START SMALL: Each week, write down your to-do list of errands and tasks. Check them off one by one as you’re able to complete. This way, you can relieve some stress with trying to remember it all. Plus, it’s so rewarding to cross an item off that list! If clearing the mind is more your focus, try using this breath work practice a couple times a week — slowly inhale through your nose for a count of 4, hold your breath for a count of 4, and then slowly exhale through your mouth for a count of 4. Feel your body relax and your mind settle, repeat a couple of times if needed.

FINISH REMARKABLE: Schedule time each week for mindfulness moments of breathing, silence/meditation, and even journaling — spend 15 minutes in this practice. This gives your mind time to relax and exit the busyness of life. If decluttering is more about ridding of extra belongings, take inventory and set a plan. Identify what items you’d like to part with and find a local charity to donate. You’ve not only helped your community, but you’ve also double-dipped in the benefits for yourself by reducing the ‘stuff’ and doing good for others.

BONUS

Take a step forward with one, or both, of our upcoming wellbeing series this Fall — both lend a helpful perspective to clearing the mind through a variety of practices and working toward achieving balanced wellness through goal setting and reflection.

Seeking a practice to help quiet the mind for a restful sleep? Try one of our virtual classes focused on just that! Meditation for Relaxation offers time to pause, breathe and be present with tools to take with you whenever you need a mindful break. Yoga Nidra is literally the yoga of sleep where slow movement, body scanning, and breath work returns balance to the nervous system leaving you feeling rested, restored, and even ready for a sound sleep.

The 80% Opportunity. Eighty percent of heart disease is preventable by what we eat, how we move, the way we live. We believe by taking several small steps over time, we create a remarkable finish. 

Each month we share a small challenge to help you take another step toward living your best, healthiest life. It’s our invitation to join us as a community focusing on this step to benefit our own health and wellness.

I WILL: SAVOR THE HERB FLAVOR

ADD A SPECIAL POP OF FLAVOR THAT’LL MAKE YOUR TASTEBUDS, AND HEART, HAPPY. Get creative in the kitchen when it comes to seasoning your foods: exploring herbs and spices not only make it creative and fun, but you’re also creating better nutrition habits and lending a hand to better health. Instead of reaching for the saltshaker to enhance the flavors of your favorite dish, fresh herbs offer a bold flavor and keeps the sodium levels in check.

Not only can herbs benefit your culinary skills and lower your risk (i.e., reducing sodium intake, adding antioxidants and some essential vitamins), fresh herbs are known for their mood boosting aromas. If you’ve got a green thumb, growing your own herbs offers time with gardening, which can give a boost to your activity levels and mental wellbeing.

Always remember, dried herbs are a great option too! The flavors are concentrated during the drying process so be sure to adjust how much you use. A good guide: 1 Tablespoon of fresh herbs equals 1 teaspoon of dried herbs.

START SMALL: Give a fresh herb a try in a dish this week and skip the salt. Ideas: Try chopped basil on your morning breakfast scramble, add cilantro or dill to your salad greens, or some rosemary to your roasted veggies.

FINISH REMARKABLE: Make fresh herbs part of your kitchen year-round! Grow your favorite herbs in small pots or containers - rotate them between indoors and outdoors when the season’s right.

The 80% Opportunity. Eighty percent of heart disease is preventable by what we eat, how we move, the way we live. We believe by taking several small steps over time, we create a remarkable finish. 

Each month we share a small challenge to help you take another step toward living your best, healthiest life. It’s our invitation to join us as a community focusing on this step to benefit our own health and wellness.

I WILL: Find My Balance

TRAINING YOUR BODY FOR BALANCE IS GOOD AT ANY AGE. But it’s especially important as our bodies age. Keeping our bodies active is an important daily practice to lower the risk of injury and illness. If you’re concerned about your flexibility or range of motion, there are many opportunities for low impact exercise that can tone muscle groups and improve coordination and stability.

START SMALL: Sign up for a Basecamp Tai Chi: Moving for Better Balance class or find one in your local community. Establish a regular routine for exercise to keep your body nimble and your mind sharp – 2-3 times a week is best. providencebasecamp.org/classes

FINISH REMARKABLE: Take your exercise routine a step further and add in low impact yoga such as chair or gentle yoga. Both offer a wonderful focus on relaxation, stress reduction, and a great stretch for the body. Find classes, providencebasecamp.org/classes.

The 80% Opportunity. Eighty percent of heart disease is preventable by what we eat, how we move, the way we live. We believe by taking several small steps over time, we create a remarkable finish. 

Each month we share a small challenge to help you take another step toward living your best, healthiest life.

Visit our BASECAMP IS EVERYWHERE page to learn more!

I WILL: Breathe Fresh Air

CUTTING OUT TOBACCO – ESPECIALLY SMOKING – WILL REDUCE YOUR RISK OF A HEART ATTACK BY HALF. It’s probably the biggest single step you can take for your health. Quitting tobacco use can be challenging. Don’t let that stop you! There are more tools available than ever to help you succeed in stopping smoking, chewing, or vaping. Talk to your doctor about making a plan, which might include medication, education, nicotine replacement, and even therapy.

START SMALL: Set a goal date and get informed with resources available to support you in reaching your goal. Join a free tobacco cessation class aimed at helping you take those first steps. Visit our website to learn more: providencebasecamp.org/tobaccocessation

FINISH REMARKABLE: Plan a celebration for those milestones: your first week, your first month, and the first year after you quit. You deserve it!

With quitting tobacco having a tremendous impact on your heart health, Basecamp Prevention + Wellness, part of the Providence Heart Institute, is proud to offer tobacco cessation classes at no cost to everyone, everywhere. We believe in the power of feeling well, and that starts with having access — without burden — to the resources supporting healthy lifestyle behaviors.

The 80% Opportunity. Eighty percent of heart disease is preventable by what we eat, how we move, the way we live. We believe by taking several small steps over time, we create a remarkable finish. 

Each month we share a small challenge to help you take another step toward living your best, healthiest life.

Visit our BASECAMP IS EVERYWHERE page to learn more!

I WILL: GIVE PLANTS A CHANCE

A PLANT-BASED DIET IS MORE THAN GREEN LEAFY VEGETABLES! And it can be quite the flexible nutrition plan. You choose the structure of your meal planning and food choices: flexitarian, pescatarian, vegetarian, or vegan. Choosing a plant-based diet does not require exclusion of meat or dairy, it offers an appropriate balance in food choices to support a healthy lifestyle. A diet rich in plant-based foods – fruits, vegetables, whole grains, nuts, seeds, and beans – has been shown to reduce the risk of heart disease, high blood pressure, and diabetes.

START SMALL: Enjoy one meal each week as a vegetarian. Leave the meat, poultry, fish, and seafood for another day.

FINISH REMARKABLE: Make plant-based eating the star of the show! Limit your meat intake to one small serving each day. Turn a Portobello into a flavorful “steak” or combine broccoli rabe with wild rice for nutritious plant-based alternatives.