Take One Small Step Toward Better Health
In this 6-minute video, two rostered leaders discover new ways to exercise and eat well while adapting to chronic health conditions.
From Tammy Devine
Diaconal Minister and ELCA Wellness Manager
As people of God, we gather around the table for fellowship, prayer, communion, meetings, and potlucks. Food is deeply integrated in our faith. We use it to express forgiveness, connection, and hospitality.
Daily, we make choices about food. We often know what we "should" choose — but social pressure, emotions, lack of time or money, illness, and bad habits can get in the way.
Portico's 2014 wellness activity, Make or Break, invites you to focus on one daily choice by selecting an eating habit you feel called to change. You'll prayerfully commit to the habit using the Wholeness Wheel. Then, with inspiration and support from a short video and recommended resources, you'll practice the habit four weeks in a row.
Use Make or Break to earn wellness dollars and feel the positive impact just one change can have on your health. Then, share this activity with others in your congregation or ministry setting. By taking steps together toward healthier food choices, we can better nourish our bodies and, in turn, our shared ministry as the body of Christ.
That it may be well with you!
Complete the Challenge, Earn Your Wellness Dollars
ELCA-Primary health plan members and eligible spouses, you can each earn $500 wellness dollars in 2014 by taking stock of your health and working to improve it.
Take the Mayo Clinic Health Assessment — Earn $150
Take your confidential health assessment on the Mayo Clinic EmbodyHealth portal by April 30 to help your organization earn a 2% discount on 2014 health contributions. (Final health assessment deadline: Sept. 30.)
Take the Mayo Clinic Health Assessment
Complete These Follow-Up Activities — Earn $350
Watch the video, When Life Changes, How Do You Live Well? and walk with two rostered leaders who've discovered new ways to exercise and eat well while adapting to chronic health conditions.
Complete Make or Break
Portico’s 2014 wellness activity, Make or Break, invites you to tackle one food-related habit for five weeks ― long enough to make a good habit or break a bad one.
Learn more now
Don’t forget! Tell us when you’re done.
To earn your wellness dollars, you must report on the Mayo Clinic EmbodyHealth portal that you watched the video and completed Make or Break. Click My Rewards and enter your completion date.
Report your completed activities
What Are Wellness Dollars?
Once earned, wellness dollars are credited to a personal wellness account or deposited in a health savings account depending on a member’s 2014 health benefit option and age.
Learn about wellness dollars
What If You Changed Just One Thing About the Way You Eat?
One small step leads to another. Stick with it, and you discover a rhythm. Over time, an intentional choice turns into a hardwired, healthy eating habit.
Tools to Help You Make or Break These Habits
Give thanks before each meal. Eat at the table, not in the car, at the computer or TV. Chew thoroughly. Pause to savor colors, flavors, smells. Why? Slowing down can promote gratitude, discovery, relaxation, and potentially even weight loss.
Learn what it means to eat prayerfully and how to do it:
Place this small tent on your table to guide you through a meal.
A Prayerful Meal PDF 617 KB
Read what other rostered leaders have discovered by eating prayerfully.
Together at Table PDF 617 KB
Track What You Consume
Keep a record of everything you eat and drink during the day. Log portion size, calories, and nutritional content. Use a food diary, website, app, or other tool you choose. Why? By listing exactly what you eat, you can spot problem areas and stay accountable to goals.
Try one of these popular websites or mobile apps, or choose another tool that works for you:
Fill Half Your Plate With Produce
Give fruits and vegetables the starring role at your main meal of the day. Why? You’ll be closer to meeting the USDA’s recommended five or more daily servings.
See how a plate looks when filled with recommended amounts of fruits, vegetables, grains, protein, and dairy:
USDA food plate
Fuel Up With a Healthy Breakfast
Start your day with a variety of whole grains, low-fat protein, low-fat dairy, fruits, or veggies. Why? Eating breakfast can help you manage your weight and avoid overeating later in the day.
Learn why a healthy breakfast matters:
10 easy breakfast ideas from the Mayo Clinic
Quit Processed Foods
Eat fresh or frozen food in its natural state. Plan meals in advance. Avoid the middle of the grocery store where many convenience foods are shelved. Why? Processed food are often loaded with fat, sugar, calories, and salt ― with few vitamins, minerals, fiber, antioxidants, or other nutrients.
Learn how to save money and eat healthier by planning your meals:
Tips for first-time menu planning from the Mayo Clinic
Ditch Unhealthy Snacks
Reach for fruit, veggies, whole grains, nuts, seeds, or low-fat dairy products. Eliminate other snacks. Why? Typical commercial snacks often contain lots of calories but little nutritional value.
Learn some healthy and creative ways to satisfy your hunger between meals:
Smart snack choices from the Mayo Clinic
Eliminate foods with more than a tiny amount of added sugar ― desserts, condiments, sweetened drinks, etc. If you want something sweet, eat fresh fruit. Why? Refined sugar has calories but no nutritional value. Yet it’s increasingly part of the American diet, and a contributor to the increase in obesity.
Learn why added sugar is a concern and how you can cut back:
How to spot added sugar — tips from the Mayo Clinic
No Unhealthy Beverages
Don’t drink soda, sports drinks, or other sweetened beverages. Make water your beverage of choice. Why? Liquid calories can add up quickly without providing much nutritional value.
Learn how sweetened beverages can sabotage weight loss, and find ideas for healthy alternatives from the Centers for Disease Control and Prevention:
Rethink your drink
Tap Your ELCA Benefits
As you focus on one food-related habit, don’t forget to use your ELCA-Primary health benefits. Help can come from unexpected places. For example, joining a fitness center might motivate you to start each day with the energy of a healthy breakfast. Or, speaking with an EAP counselor might help you identify your triggers for unhealthy snacking.
Not Just for Health Plan Members
This Lent, invite your family, faith group, congregation, or others in your ministry setting to make or break a habit with you. We’ve developed a special Lenten Make or Break Activity for anyone to use. It includes an additional prayer practice based on the Lenten scripture of Jesus raising Lazarus to life.
Invite others to make or break a habit during Lent