Eyes on the prize

1. Healthy Tip I 29 Eyes on the prize • Engage one another in healthy activities. Check in to see how things are going and whether help is needed. • Remind ourselves of our vision and why we are working to achieve it. Ask what it would take to get back on track. Keep people motivated in developing a healthy culture. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

2. Healthy Tip I 30 Cut out 100 calories per day… • 1 lb of body weight is the equivalent of 3,500 calories. • Small 100 calorie changes add up to make a big impact. • You’ll find 100 calories in: • 8 ounces of soda (2/3 can) • 1.5 Tablespoons of Ranch dressing • 2 pats of butter • ½ medium doughnut • 1 ounce of cheese • 1 Tablespoon of peanut butter • 4 Hershey kisses • What 100 calories will you cut out? And you could lose 10 pounds over a year. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

3. Healthy Tip I 31 Calorie Quiz – Test your calorie IQ Maintaining your weight is simple math. • How long would you need to run at 5 miles per hour to burn off the 154 calories in one cup of French fries? • 18 minutes • 34 minutes • 49 minutes • Find more quiz questions at insidekp.kp.org/healthyworkforce • Download the Burn it Off! Fitness Calculator at kp.org/widgets Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

4. Healthy Tip I 32 Sound sleep • Get a good night’s sleep. • You’ll feel at your best, and studies show it can even influence your weight. • Your body regulates appetite better if you get enough sleep. • Improve your sleep. Set a sleep schedule and stick to it. • Set a goal of getting 7 ½ to 8 hours per night. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

5. Healthy Tip I 33 Practice Gratefulness Research shows people who track what they feel thankful for feel better about their lives and are more optimistic. • Try these activities: • Write three things you are thankful for. Do this every day for a week. See if you feel more positive. • Let people know you’re grateful for them. Call them. Send a note. • Make a list of things you take for granted. • Start searching your days for things to be grateful for. It’ll change your mental filters. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

6. Healthy Tip I 34 Losers never looked so good The first step of weight loss – maintain don’t gain. • “Don’t get worse” is advice that can improve your health. • Focus on not gaining more and then start thinking about your next step. • Small goals can make a big difference. If you need to lose weight, losing just 5 percent to 10 percent of your body weight can have a big impact on your health. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

7. Healthy Tip I 35 Skip the soda The first step of weight loss – maintain don’t gain. • Soda doesn’t contain any essential nutrients and can contribute excess calories to your diet. • A 150-pound person would have to run on a treadmill at 5 miles per hour for 45 minutes to burn off the calories in one large soda. • In a study with rats, even diet soda was associated with obesity, because the sweet taste may encourage eating more high-calorie foods. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

8. Healthy Tip I 36 Don’t ‘supersize’ me Watching portion sizes is key to managing weight. Learning a few easy tricks can help keep you on track. • Fill ½ of your plate with veggies and fruit, ¼ with protein and ¼ with grains and starches. • When eating out, ask for a take-out container and save half your meal for another day. • Order the small size, rather than the large, and you can save hundreds of calories per day. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

9. Healthy Tip I 37 Green thumb Clean your air at work and home with healthy plants. • Nurture a plant in your office area. • Plants cleanse the air of chemicals and pollutants. • Their natural beauty can also bring us comfort and calm. • Give plants as healthy gifts or rewards that keep on giving . Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

10. Healthy Tip I 38 Acid test Set and then test your goals to improve the health of your workplace. • Test these goal setting steps: • Set a goal • Set a timeline • Select ways to change your habits to reach your goal • Develop measures to evaluate your change and success • Collect meaningful data on the changes you’ve made • Test your changes to maintain your achievement Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

11. Healthy Tip I 39 Buckle up Wear your seat belt when you drive. Make sure your passengers do, too. • Failure to wear seat belts contributes to more fatalities than any other single traffic safety-related behavior. • Seat children in the backseat. • Make sure your child is buckled into a safety seat if he or she needs one. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

12. Healthy Tip I 40 Love of learning Engage in lifelong learning for better health. • Research shows that individuals engaged in lifelong learning are likely to be healthier, both physically and mentally, than individuals less engaged in learning. • Routinely explore topics that interest you. • Don’t be afraid to something new! • What is your lifelong interest? Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

13. Healthy Tip I 41 Sea change The Labor Management Partnership (LMP) fosters healthy culture change at KP. • The LMP formed in 1997 as a way to transform the relationship between the unions and the organization, returning to the cooperative spirit from the company’s founding. • Learn more at www.LMPartnership.org Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce

14. Healthy Tip I 42 Celebrate good works Celebrating accomplishments builds an environment in which people are inspired to do their best. • Maintain a 4:1 ratio for positive reinforcement vs. negative feedback. • Use rewards–either symbolic or concrete–that people value. • Recognize small successes as well as big ones. Find tools, tips, recipes for healthy living & more atinsidekp.kp.org/healthyworkforce