My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Journaling can help to reduce stress, process emotions, and give a boost to your wellbeing.
Take a moment and write down 5 positive things in your life right now.

Join us at Basecamp this month for our scheduled pop-up wellness lounge to connect through writing and disconnect from digital devices.

• Wednesday, February 5, 2025, 12:00 PM 1:00 PM

• Thursday, February 13, 2025, 12:00 PM 1:00 PM

  Basecamp Prevention + Wellness
  9427 Southwest Barnes Road
  Portland, OR, 97225

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Give a compliment to someone, bring a smile to their face and yours!
Smiling has been shown to reduce stress - a bit of kindness to your amazing heart.

Share your pop of color with us! Make it known you are passionate about raising awareness to the cause of educating, preventing, and treating heart disease. Providence, along with the American Heart Association, encourages you to know your risks for heart disease by knowing your numbers and taking steps to help lower that risk through movement, nutrition, and wellbeing practices. Let’s work together to curb this leading cause of death within the United States.

Make it social by sharing a photo on Facebook or Instagram. Add our hashtag to your public post #providencewearsred and tag us @providencebasecamp. You can email your photo if that’s easier!

Providence Caregivers, here’s how to earn Choose Well bonus points:

• Wear Red to help raise awareness on Friday, February 7.

• Email us a photo of your Wear Red outfit or pop of red, we will send you the voucher code.

  • If you stop by Basecamp for an in-person photo op, scan the Choose Well QR code for this activity to access for your voucher code. Code can be found at the Welcome Desk.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Wear Red to raise awareness to a leading cause of death in the U.S., heart disease.
Add a pop of red to your attire for the day and share a photo with us.

Share your pop of color with us! Make it known you are passionate about raising awareness to the cause of educating, preventing, and treating heart disease. (#providencewearsred on your public social media post or email us your photo)

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Meal planning today? heart healthy recipes are full of flavor, color, and nourishment.
Select a recipe from the new 2025 Providence Heart Guide.

Our new 2025 Providence Heart Guide is available! You can request a printed copy or opt for the digital edition, and in English or Spanish. (hyperlinks to both options)

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Weekend errands? Park further away from the doors and enjoy those extra steps.
A goal of at least 7-8,000 steps each day is best for optimal health.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

It's Heart Failure Awareness Week. A low sodium diet is necessary for those living with heart failure.
Skip the salt! Choose other spices to help flavor your meals.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Let's get moving for your health! It's ideal to get 150 minutes of moderate exercise each week.
For starters, take a 60 second cardio break by jogging or marching in place.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Take a 60 second pause.
Quick resets throughout your day can help with mood, stress levels, and your blood pressure!

Let’s lift the spirits of our heart patients by sharing words of encouragement. This will not only benefit their health, but it also benefits your health. Doing good for others, helps you too! That’s our mantra for our Heal it Forward initiative.

How to participate in today's My 80% Daily Moment:

You can mail your completed cards to us or choose to email your message(s) and we will print and include them inside cards to be delivered to our hospital patients.

Mail to: Basecamp Prevention + Wellness, 9427 SW Barnes Rd., Ste 190, Portland OR 97225

Providence Caregivers, here’s how to earn Choose Well bonus points: Participate in this activity by writing at least 3 greeting cards for our heart patients. See the information above for ways to participate virtually and in-person.

• Virtual participation: Email us your messages to be included in a greeting card or mail your cards with a note you’d like to receive the voucher code. We will send that code to you via email.

• Attend our activity @ Basecamp, complete the cards and then scan the Choose Well QR code at this activity to access for your voucher code.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Explore a new vegetable!
Filled with so many health benefits, eating a variety of colorful veggies is a great way to keep the meal planning interesting.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Heal It Forward with "Love Notes" to patients.
Write five uplifting notes for our hospital patients, send to Basecamp and we will deliver them.

How to participate in today's My 80% Daily Moment:

You can mail your completed cards to us or choose to email your message(s) and we will print and include them inside cards to be delivered to our hospital patients.

Basecamp Prevention + Wellness, 9427 SW Barnes Rd., Ste 190, Portland OR 97225

Let’s lift the spirits of our heart patients by sharing words of encouragement. This will not only benefit their health, but it also benefits your health. Doing good for others, helps you too! That’s our mantra for our Heal it Forward initiative.

How to participate in today's My 80% Daily Moment:

You can mail your completed cards to us or choose to email your message(s) and we will print and include them inside cards to be delivered to our hospital patients.

Mail to: Basecamp Prevention + Wellness, 9427 SW Barnes Rd., Ste 190, Portland OR 97225

Providence Caregivers, here’s how to earn Choose Well bonus points: Participate in this activity by writing at least 3 greeting cards for our heart patients. See the information above for ways to participate virtually and in-person.

• Virtual participation: Email us your messages to be included in a greeting card or mail your cards with a note you’d like to receive the voucher code. We will send that code to you via email.

• Attend our activity @ Basecamp, complete the cards and then scan the Choose Well QR code at this activity to access for your voucher code.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Hydrate your body by choosing water! Skip the coffee, soda or sports beverage!
Sugary drinks increase your risk for heart disease. Water helps regulate body temps and prevent infections.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Gratitude elevates your attitude.
This week keep a list of all the positive happenings in your life. You might be surprised when you're consciously looking.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Breathe! A form of meditation, breathwork, has been shown to lower your risk of heart disease.
Breathe in slowly through your nose for 4 sec, hold, breathe out slowly through your mouth for 4 sec. Repeat 4-5 times.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Shake it off to release any tension.
Stressful moments, deadlines, conversations can make your body tense. Take a minute and shake it all off - from your fingers to your toes.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

The benefits of a written note: shown to improve mood and the feeling of connectedness.
Skip the virtual call or the email. Put pen to paper to lift the spirits of someone you know.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Consider the wellness goals for your family.
Learn how to set family goals around fitness, wellness & nutrition with The FIT Project.

A 12-week, self-led program that fits into your family's schedule. Enjoy information and support from experts in nutrition, fitness, and wellness and fun activities to engage the entire family. https://providencebasecamp.org/thefitproject

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Set a walk & talk date with a friend.
The benefits are endless - social connection, exercise, and fresh air to name a few.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Choose kindness today.
Acts of kindness have been shown to increase self-esteem, compassion, and also lower your blood pressure.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Heal it Forward in your community.
Take a minute to write down how you plan to lend a helping hand this year. Put it in action!

Learn more about our Heal it Forward initiative to spark ideas of how you can lend a helping hand within your community.

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Show your appreciation for someone today.
Saying 'thank you' is one easy way. You could write a quick note to them too!

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Enjoy your own dance party or invite the household to join you.
Crank the tunes and dance it out - letting go of stress and lifting your spirits. Press play!

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Step outside and breathe in the fresh air, leave the electronics inside.
A mindful moment - take in a few deep breaths, soak in the view. Don't you feel better?!

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

The flavor of your food is important so that you enjoy a sustainable heart-healthy diet.
Try a new spice - you might find a new favorite!

My 80% Opportunity place you in the driver seat for lowering your risk for heart disease, and other chronic diseases, through healthy lifestyle choices around movement, nutrition, and wellbeing.

We are sharing one small step to take today for your heart health!

Stand up for your health! Time spent sitting has increased with remote work and distanced learning.
Set an alarm to remind you to move at least 2 minutes every hour.