BLUE ZONES PROJECT START CREATING A HEALTHIER, HAPPIER LIFE, TODAY.

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1 EXPERIENCE BLUE ZONES PROJECT START CREATING A HEALTHIER, HAPPIER LIFE, TODAY. Be a part of transforming well-being so the healthy choices become easy choices for you and your community. PURPOSE Wake up with purpose each day to add up to 7 years to your life. PLANT SLANT Put less meat & more plants on your plate. FIVE Enjoy a glass of wine with good friends each day. FAMILY FIRST Invest time with family & add up to 6 years to your life. 80% RULE Eat mindfully & stop when 80% full. MOVE NATURALLY Find ways to move more! You ll burn calories without thinking about it. RIGHT TRIBE Surround yourself with people who support positive behaviors. DOWN SHIFT Reverse disease by finding a stress relieving strategy that works for you. POWER 9 Live longer by applying these principles from the people who have lived longest! BELONG Belong to a faithbased community, & attend services 4 times a month to add 4 14 years to your lifespan. FEEL THE DIFFERENCE WHERE YOU LIVE, WORK, AND PLAY. Blue Zones Project supports well-being improvement in each of these 7 areas. CITIZENS Take the personal pledge and make small changes that can have a big impact on your well-being for years to come. JOIN THE MOVEMENT! WORKSITES Improve the physical, emotional, and social well-being where you spend most of your time work. SCHOOLS Teach kids healthier habits they can carry with them for a lifetime. RESTAURANTS Experience a better dining environment with healthier menu choices. bluezonesproject.com GROCERY STORES Shop where healthy foods are easy to find. COMMUNITY POLICY Use city design, policies, and social networks to create an environment to support healthy choices. FAITH-BASED COMMUNITIES Nurture your faith and your well-being. Brought to Oregon by Cambia Health Foundation Copyright 201 Blue Zones, LLC and Healthways, Inc. All rights reserved.

2 Get Up Offa That Thing DESK STRETCHES Don't let your desk job leave you feeling stiff. Take some time to do a little moving and shaking throughout the day in the comfort of your office space. But you don't have to stop there wander around the office or take a stroll outside from time-to-time, too. These simple steps are sure to help you move naturally to well-being. 1 Livin On A Prayer Palms together, fingers pointing up, push hands down. seconds Thriller Arms behind back, grab wrist with opposite hand and pull while tilting head to the side. Reverse and repeat. Like A Prayer Palms together, fingers pointing down, pull hands up. seconds 4 2 Pump It Up Arms above head, grab ahold of opposite elbows, lean side to side. 8 seconds/side Can t Touch This Hands together, fingers interlaced, extend arms with palms reaching forward. 20 seconds Straight Up Fingers interlaced, pull arms over head with palms reaching up. 1 seconds 12 seconds/side 6 7 I m Your Boogie Man Arms at sides, roll shoulders up and back. seconds, times 8 Get Back Sit down, place hands on lower back for support, lean back. -1 seconds 9 The Twist Cross one leg over another, take opposite arm to knee, twist towards open side. Shake, Rattle & Roll Arms at sides, shake hands out. 8 seconds 8 seconds/side Brought to Oregon by Copyright 201 Blue Zones, LLC and Healthways, Inc. All rights reserved.

3 Blue Zones Family Checklist The Blue Zones Family Checklist contains a list of ways you can set up your home to promote healthy and happy children and families. Directions 1. Print and fill out the questionnaire with your family. 2. Add up your points to see your score.. Start making changes to your family environment based on the recommendations given. These changes don t have to be made all at once pick the easier ones to start with and continue completing at least one item each week. 4. Complete this tool again in three months to see how many points you ve gained and how much your rankings have improved! Blue Zones Project is a trademark of Blue Zones, LLC. All rights reserved.

4 Check off each item you and your family are currently doing, and add up the points to see how supportive your home is of a healthy environment. HAVE FAMILY DINNER NIGHTS THREE NIGHTS EACH WEEK How to do it: Take a look at the calendar with your family, and pick three nights a week to eat dinner together. WE DO THIS NOW POINTS Why do it? Adolescents who eat dinner with their family are 1% less likely to become obese. 1 In addition, research shows that family meals positively influence family communication, development of healthy eating patterns in children, school performance, and the more often teens have dinner with their families, the less likely they are to smoke, drink, or use drugs. 2 HAVE BIKE HELMETS FOR MY CHILDREN How to do it: Buy a helmet and insist your child use it every time they ride their bike. Why do it? Wearing a bicycle helmet reduces the risk of serious head injury in a crash by as much as 8%, and the risk for brain injury by as much as 88%. HAVE A CHILDREN S BOOK LIBRARY How to do it: Create a starter library for your child. Add at least new or used books from this New York Public Library recommendation list ( recommended_favorites.cfm#21). Put all the books in one area of your child s bedroom. Why do it? The presence of a home library encourages you and your children to read more often. Children should create this library with you, which improves their self-esteem and helps them see themselves as readers. 4 THERE ARE NO TELEVISIONS OR VIDEOGAMES IN MY CHILDREN S BEDROOMS How to do it: Remove the television and videogames from your children s bedrooms to avoid excessive use. The goal here is to nudge them away from screen time that detracts from potential physical activity and time with the family. Why do it? People who watch too much TV are more likely to be overweight. Watching TV actually lowers metabolism so we burn fewer calories, and deprives us of spending our time more actively. The commercials often encourage us to eat junk food. Kids with a TV and videogames in their bedroom are 18% more likely to be (or become) obese and have lower grades. Blue Zones Project is a trademark of Blue Zones, LLC. All rights reserved.

5 WE DO THIS NOW POINTS KIDS AND PARENTS TAKE THE BLUE ZONES CHALLENGE How to do it: Go to the Blue Zones website ( and take the Blue Zones Challenge with your kids. Why do it? The Blue Zones Challenge is a four-week health and fitness program that empowers youth to take charge of their own health. The goal is for students to apply what they know and learn about healthy behaviors to their own lives. CHILDREN WALK TO SCHOOL AS PART OF THE WALKING SCHOOL BUS INITIATIVE How to do it: Contact your child s school or neighborhood school to find out if there is a Walking School Bus in your neighborhood, and volunteer to walk children to school as part of the initiative. Why do it? Walking to school is associated with higher overall physical activity throughout the day. 6 TOTAL POINTS (60 possible): TOTALS 0+ points: Blue Zones Family. You have set up your home to promote healthy and happy children and families. Can you get yourself all the way to scoring 60/60 points? 40 to 49: Almost There. You are well on your way to creating a healthy and happy home environment. What other changes are you going to make? 0 to 9: On Your Way. When you begin to pair many of these changes together, you ll start seeing improvements in your well-being. Which item is first on your list of changes? Get started on that right now. Below 0: Just Getting Started. Everyone has to start somewhere. Begin the process by prioritizing the changes you want to make and start on them tomorrow. Blue Zones Project is a trademark of Blue Zones, LLC. All rights reserved.

6 References 1 Taveras et al. Family Dinner and Adolescent Overweight. Obesity Research. Vol. 1 No. May Hamilton SK and J Hamilton Wilson. (2009). Family Mealtimes: Worth the Effort? Infant, Child, & Adolescent Nutrition. 1: 46. Thompson RS, Rivara FP, Thompson DC. A case-control study of the effectiveness of bicycle safety helmets. N Engl J Med. 1989; 20: New York Times (July 8, 20). The Medium is the Medium. (Accessed 8/0/11) 6 Roberts DF, Foehr UG, Rideout V. (200) Generation M: media in the lives of 8-18 year-olds. Kaiser Family Foundation, 2, Cooper A, Page A, Foster L, Qahwaji D, et al Commuting to school: Are children who walk more physically active? Am J Prev Med. 2(4):27-6. Blue Zones Project is a trademark of Blue Zones, LLC. All rights reserved.

7 Blue Zones Kitchen Checklist Did you know you could consume 0 fewer calories every day without even thinking about it? According to Dr. Brian Wansink and other scientists at Cornell University s Food and Brand Lab, the setup of your kitchen greatly impacts what and how much you eat. In his book, Mindless Eating: Why We Eat More Than We Think, Wansink showed that simply making small changes in your kitchen can lead you and your family to mindlessly or effortlessly eat less and better food. The Blue Zones Kitchen Checklist will help you determine the impact your current kitchen has on both the quality and quantity of your own food consumption. The answers will help you see where you can make small, simple changes to facilitate healthy and conscious eating. Directions 1. Print and fill out the questionnaire while walking through your kitchen. 2. Add up your points to see your score.. Start making changes to your kitchen based on the recommendations given. These changes don t have to be made all at once pick the easier ones to start with and continue completing at least one item each week. 4. Complete this tool again in three months to see how many points you ve gained and how much your rankings have improved! Blue Zones Project is a trademark of Blue Zones, LLC. All rights reserved.

8 Check off each item you are currently doing, and add up the points to see how supportive your kitchen environment is of healthy, conscious eating. STORE ALL OF YOUR SNACKS IN PROPORTIONED, SMALL BAGS How to do it: When you buy snacks like pretzels, portion them into small bags to avoid overeating. For a great way to portion out your snacks, check out the nut dispenser and other portioning items at: Why do it? Re-bagging your snacks will help you eat reasonably sized portions. Additionally, you actually burn more calories by preparing fresh meals and snacks. 1 I DO THIS NOW POINTS DEDICATE THE TOP SHELF OF YOUR REFRIGERATOR TO FRUITS AND VEGETABLES How to do it: Get in the habit of keeping your healthy foods in the front of the top shelf of your refrigerator. Why do it? Placing the healthy options at eye level will encourage you to snack mindfully. 2 ONLY OWN DINNER PLATES THAT ARE -INCHES OR SMALLER How to do it: Replace your oversized plates with smaller -inch plates. For a one-stop-shop for your new dishes, take a look at all the options in the Thinwear section of Why do it? Eating on -inch plates promotes eating smaller portions. Over the last 20 years, the average U.S. dinner plate has grown to over 12 inches. During the same time frame we are eating 22% more calories. The easiest, mindless way to eat less is to eat off smaller plates. DRINK BEVERAGES OUT OF TALL, NARROW GLASSES NO MORE THAN 2.-INCHES IN DIAMETER How to do it: Replace your big gulp drinking glasses with narrow, cylinder shaped glasses. 4 For a one-stop-shop for your new glasses, take a look at all the options in the Thinwear section of Why do it? We visually measure our drinks by the height, not the width, of the glass. It s far better to drink out of narrow glasses because we THINK we are drinking more than we are. Switching from the Big Slurp size glasses to more normal sizes will help you consume less. Blue Zones Project is a trademark of Blue Zones, LLC. All rights reserved.

9 I DO THIS NOW POINTS CREATE A JUNK FOOD DRAWER How to do it: Put unhealthy snacks and food out of eyes reach on bottom shelves or behind cabinet doors. Label it Junk Food. Why do it? Most junk food is consumed because you see it and it looks good. If you re going to have junk food in your house, hiding it from your line of vision will dramatically decrease consumption. 6 PRE-PLATE YOUR FOOD How to do it: Plate your entire meal before sitting down at the table. Avoid eating family style by leaving the serving dishes on the counter. Why do it? Leave the serving dishes on the counter not on the table so you won t be tempted to take more food than you re hungry for. Research has shown that when people pre-plate their food, they consume about 14% less than when they take multiple, smaller servings as seen in family style dining. 7 REMOVE THE TV FROM YOUR KITCHEN AND DINING ROOM How to do it: Remove the TV from your eating environment. Why do it? When other things are going on in your eating environment, you are more likely to pay attention to them rather than the food you are consuming. 8 Avoid multitasking while you eat by turning off the TV and radio. Practice this habit while you re at work, too try not to work while eating. Take some time away from your desk to eat lunch. PUT A FILLED FRUIT BOWL ON YOUR COUNTERTOP How to do it: Take a fruit bowl you already have and put it on your countertop in a well-lit, prominent place. If you don t own one, check out the fruit bowls in the Cues section at: Why do it? Placing the healthy options in convenient, eye-level locations will encourage you to snack mindfully. 9 Keeping the fruit bowl filled will also encourage you to buy a variety of fresh produce items. Blue Zones Project is a trademark of Blue Zones, LLC. All rights reserved.

10 I DO THIS NOW POINTS USE HAND OPERATED KITCHEN APPLIANCES How to do it: Get rid of your electric can opener and use a hand operated one instead. Also get a potato masher and garlic press, rather than an electric mixer. Why do it? Manual kitchen tasks encourage hand and arm strengthening. Try squeezing fruit juice, mashing potatoes or beans, and opening cans manually. PLACE A LONGEVITY FOOD MAGNET ON YOUR REFRIGERATOR How to do it: Put the longevity food magnet on your refrigerator door or in another prominent area in your kitchen. Why do it? The magnet lists the best longevity foods to have in your kitchen at all times and the worst junk food to keep out of your kitchen. This magnet will help remind you to be conscious of what you re eating. TOTAL POINTS (40 possible): TOTALS + points: Blue Zones Kitchen. You have set up your eating environment in a way that allows you to eat healthy meals and snacks. Can you get yourself all the way to scoring 40/40 points? 2 to 4: Mindful Eater. You are well on your way to creating an ideal eating environment. What other changes are you going to make to have a Blue Zones Kitchen? 1 to 24: On Your Way. When you begin to pair many of these behaviors together, you ll start seeing a healthier environment. Which item is first on your list of changes? Get started on that right now. Below 1: Just Getting Started. Everyone has to start somewhere. Begin the process by prioritizing the changes you want to make and start on them tomorrow. Blue Zones Project is a trademark of Blue Zones, LLC. All rights reserved.

11 References 1 Wansink, Brian and Koert van Ittersum (2007), Portion Size Me: Downsizing Our Consumption Norms, Journal of the American Dietetic Association, 7:7 (July), Chandon, Pierre and Brian Wansink (2002), When Are Stockpiled Products Consumed Faster? A Convenience--Salience Framework of Postpurchase Consumption Incidence and Quantity, Journal of Marketing Research, 9 (), 21-. Wansink, Brian (20), From Mindless Eating to Mindlessly Eating Better, Physiology & Behavior, 0, 44-46, and The Perils of Plate Size: Waist, Waste, and Wallet (2011), Brian Wansink and Koert van Ittersum, under review at Journal of Experimental Psychology. 4 Wansink, Brian and Koert van Ittersum (200), Bottoms Up! The Influence of Elongation and Pouring on Consumption Volume, Journal of Consumer Research, 0: (December), Wansink, Brian, Koert van Ittersum, and James E. Painter (2006), Ice Cream Illusions: Bowl Size, Spoon Size, and Serving Size, American Journal of Preventive Medicine, 14: (September), Painter, James E., Brian Wansink, and Julie B. Hieggelke (2002), How Visibility and Convenience Influence Candy Consumption, Appetite, 8: (June), Wansink, Brian and Collin R. Payne (2011), Serve it Here; Eat it There: Serving Off the Stove Results in Less Food Intake than Serving Off the Table, FASEB Journal, 2:878.7, forthcoming. 8 Wansink, Brian (2006). Mindless Eating: Why We Eat More Than We Think, Bantam-Dell: New York. 9 Wansink, Brian, James E. Painter and Yeon-Kyung Lee (2006), The Office Candy Dish: Proximity s Influence on Estimated and Actual Candy Consumption, International Journal of Obesity, 0: (May), Blue Zones Project is a trademark of Blue Zones, LLC. All rights reserved.