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Kaiser Permanente Total Health Tips


  1. Healthy snack fixes

When snack cravings strike, be prepared to satisfy them with this nutritious fare:

  • Omelet. Supersized and heavy, diner versions are often floating in grease. Use one or two eggs to encase healthy handfuls of summer veggies and herbs with a few shavings of parmesan or asiago cheese.
  • Quesadilla. Keep canned beans, whole-wheat tortillas, and a jar of adobo spice on hand for a simple meal with endless variations. Whip up a savory black bean quesadilla topped with chopped avocado or throw in some sautéed onions and peppers with last night’s grilled chicken.
  • Creamy banana dessert. Late-night sweet tooth kicking in? Frozen bananas to the rescue! A frozen banana whip whirls this humble fruit into a creamy, indulgent treat. You’ll want this again soon.

When evening munchies strike, quell them with satisfying, healthy choices.

  1. Three ways to guarantee your fitness fix

Even the most committed fitness enthusiasts need a little extra help getting out the door sometimes. For those days when you need more motivation, try these tips:

  • Practice positive self-talk. Give yourself the kind of encouragement you’d offer a good friend: “A walk would be great right now; I can do this.” “I always feel fantastic after my workout.” “I’ll be so glad I exercised today.”
  • Make it short and sweet. If you feel you don’t have time — or energy — for your regular 30-minute workout, simply cut it in half; a shorter workout is better than none. And once you get moving, chances are you’ll want to do more or you can finish later in the day.
  • Count down to blast off. Next time you’d rather stay on the couch, try counting backward from 10 — out loud. By zero, you’ll be vertical.

Are you ready to get moving?