Ready to Quit?
Kaiser Permanente offers a variety of programs and resources to help you quit smoking. Choose the ones that best fit your needs and schedule.
Freedom from Tobacco Online Support Group
Fitness Plan
Movement from both daily activities and planned exercise routines can help you get to a healthy weight. Use this fitness plan and tracker to build and track your activities.
Taking Care of your Heart Book Session 1
This program is designed to give you tools and information to help you lower your risk of heart disease. Congratulations on taking this important step!
Taking Care of your Heart Book Session 2
This program is designed to give you tools and information to help you lower your risk of heart disease. Congratulations on taking this important step!
Stress and Emotional Health: An Overview
This program will provide a basic introduction to stress, anxiety, and depression. These three conditions share some features and often occur together.
Sleep Well, Live Well Participant Workbook
Getting a good night’s sleep can make everything seem better. Sleep helps your mind and body prepare for life’s everyday challenges. You also need sleep for your overall health and well-being.
Prediabetes: Preventing Diabetes
This class will give you the information you need to reduce your risk of diabetes by more than half. By using this information, you are choosing to change your daily habits and take steps toward better health.
Living Well with Diabetes: Workshop Guide
In this series of two 2-hour interactive workshops, you'll gain the skills and tools you need to take control of your diabetes.
Heart Failure: Living Well Each Day: Workshop Guide
In this workshop, you'll gain the tools and skills you need to feel your best and control your heart failure symptoms. You will learn how to weigh yourself each day, how to eat healthy with less salt, be active, and…
Freedom from Tobacco (Vietnamese)
Do you want to have more energy, save money, and improve your health? Quit tobacco! Get support from your peers as you set a quit date and discuss successful, easy techniques to stay quit in this workshop.
Freedom from Tobacco Booklet
Congratulations on your decision to become tobacco-free! Quitting tobacco is the one of the best things you can do for your health, and we are here to support you along every step of your quit journey.
How to Check Your Blood Pressure at Home
Daily Lifestyle Log
Sick-Day Care – Staying Healthy with Type 2 Diabetes series
Mental Health – Staying Healthy with Type 2 Diabetes series
Kidney – Staying Healthy with Type 2 Diabetes series
Feet – Staying Healthy with Type 2 Diabetes series
Nerves – Staying Healthy with Type 2 Diabetes series
Heart and Brain – Staying Healthy with Type 2 Diabetes series
Eyes – Staying Healthy with Type 2 Diabetes series
Get Active for Your Health
Being physically active is one of the most important things you can do for yourself. No matter your age, size, or level of fitness, your body needs to move!
Healthy Beginnings Prenatal Newsletter, Issue 1 (6-10 weeks)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
Healthy Beginnings Prenatal Newsletter, Issue 2 (10-12 weeks)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
Healthy Beginnings Prenatal Newsletter, Issue 3 (16-20 weeks)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
Healthy Beginnings Prenatal Newsletter, Issue 4 (20-24 weeks)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
Healthy Beginnings Prenatal Newsletter, Issue 5 (24-28 weeks)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
Healthy Beginnings Prenatal Newsletter, Issue 6 (30-32 weeks)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
Healthy Beginnings Prenatal Newsletter, Issue 7 (36 weeks)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
Healthy Beginnings Prenatal Newsletter, Issue 8 (38 weeks)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
Healthy Beginnings Prenatal Newsletter, Issue 9 (39-40 weeks)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
Personalize Your Plate! Pick a Vegetable
We are all unique with different bodies, goals, backgrounds, and tastes. Make your plate your own by starting with foods you like. Then make a small change by adding vegetables. Try cooked vegetables on your plate and fresh ones in…
Creating a Healthy Plate
The plate method can help you portion your food in a healthier way and make meal planning easier.
Learning About Alcohol Use Disorder
Alcohol use disorder means that a person drinks alcohol even though it causes harm to themselves or others. It can range from mild to severe. The more signs of this disorder you have, the more severe it may be. Moderate…
Alcohol and Your Health
You must meet both the daily and the weekly limits to be a low-risk drinker. Studies show that drinking risk is affected by factors such as body weight, metabolism, and fat distribution.
Taking Care of Your Back
Most people will feel back pain at some point in their lives, but not all back pain is the same for everyone. The good news is, most low back pain improves without any treatment and is not long-term. Knowing what…
Healthy Eating for Older Adults
What you eat each day can keep you strong and healthy. It can also help decrease your risk of many health problems, such as heart disease, diabetes, high blood pressure, and some types of cancer.
Helping Your Young Teen Deal With Conflict
The middle school years can be challenging for kids—and for parents too. Kids are coping with changing bodies and relationships.
Adjusting to School
When children go to school, they leave the safety of their home and family. They learn crucial skills—like how to make friends—that they can use for the rest of their lives. School is a testing ground where children evaluate, accept,…
Shyness in Children
Shyness is common in children. Life experiences can sometimes cause it. But for many children, shyness is natural.
Shots to Protect Your Child
Immunizations protect your child, family, and community from preventable diseases.
Healthy Eating for Teens
Your body and mind are growing and changing a lot. You need healthy foods and exercise for strength and energy.
Healthy Eating for Toddlers
What your child eats can impact his or her health now and in the future.
A Good Night’s Sleep
Getting a good night’s sleep can make everything seem better. Sleep helps your mind and body prepare for life’s everyday challenges. You also need sleep for your overall health and well-being.
Heart Failure Action Plan and Diary
This action plan and diary is a self-care guide for managing your heart failure. Your responsibility is to practice the treatment recommendations discussed by you and your health care team. If you have questions or need more information, talk with…
Small Changes Make a Big Difference
Heart disease is the leading cause of death for Americans. The good news is that there are a lot of things you can do to lower your risk. This booklet includes tips to lower your risk of heart disease with…
How to Break Your Tobacco Habit
Habits are behaviors you do without plan or thought. Every habit starts with a pattern called a “habit loop,” which is made up of three parts: a trigger, a routine, and a reward.
Thinking About Quitting Tobacco?
Quitting tobacco is the single most important lifestyle change you can make to improve your health. Giving up smoking (or chewing) has big benefits that range from improving your appearance and confidence to living a longer, more enjoyable life. Wherever…
Building Resilience
Learn skills you can practice to train your mind and build mental resilience to stress. Resilience is the ability to “bounce back.”
Mindfulness
Discover the power of being fully present and aware of where you are and what you’re doing, and not overreacting to or overwhelmed by what’s going on around you.
Managing Overwhelming Emotions
A personal action plan can help you take control of the areas of your life that affect how you react to and manage overwhelming emotions.
Stress Less
Stress is a natural part of life for most people, but not everyone reacts to it in the same way. If stress is not managed and gets out of control, it can harm your health in real ways.
Healthy Eating with Type 2 Diabetes
Learn how to eat with type 2 diabetes to control blood sugar levels and decrease risk of complications.
Living Well with Diabetes: Serving Size Guide
Keep your serving sizes in check! Use the healthy plate method to balance your plate.
Using the Healthy Plate for Any Cuisine
Use the examples in this booklet to see how you can enjoy the cuisines you love with portions that keep you satisfied but not stuffed.
Mental Health (Diabetes)
Over time, managing diabetes (checking blood sugar, taking medication, watching what you eat, and fitting in exercise) may become stressful, especially on top of everything else in your daily life. You’re not alone if you feel frustrated, overwhelmed, or burned…
Diabetes Diary
Make healthy food choices, be physically active, manage stress, get enough sleep, and take medication as prescribed for good blood sugar control.
Living With Diabetes: Step by Step
You may have just found out that you have diabetes. We recognize that this may be an emotional time for you. At Kaiser Permanente, we’re here to help.
What to Do to Manage Your Type 2 Diabetes
When it comes to how type 2 diabetes affects your health and your life, you’re the one in control. This booklet will make sure you know where to start, what you need to do, when to do it, and why…
Prediabetes: The Power to Prevent Diabetes Is Yours
Take the first step to prevent diabetes today. Starting with one or two small changes can help set yourself up for success. We’re here to help!
HALT Self-Check
Identifying emotional cues for eating can have a great impact on the way you eat. Pausing and learning to identify these cues allows you to plan and avoid future temptation.
Add More Vegetables to Your Day
It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins, minerals, and fiber. To fit more vegetables in your day, try them as snacks and add them to your meals
What’s in Your Drink?
Sugary drinks are one of the main causes of weight gain and obesity. Check out how much sugar you're getting in just one drink!
What’s in Your Snack?
Eating fruits and vegetables instead of other foods helps you lose weight. Compare these snacks to make healthier choices!
Reading Nutrition Labels
Eating a healthy plate reduces the need for reading labels. If you fill your plate with healthy choices, you should get the right amount of carbs and fiber that your body needs. Here are things you may still want to…
Making Healthy Food Choices
Use these lists to help you make healthier choices for your meals and snacks.
The Healthy Plate Worksheet
Use this worksheet to plan out your meals using the healthy plate method.
Healthy Dessert Recipes
Eating healthy is an important part of improving health and losing weight. Here are some ideas for making changes to your desserts.
Cooking Tips and Recipes
Cooking healthy recipes can be fun, exciting, and delicious! Included here are basic recipe ideas for cooking some of the healthy plate staples.
Comparing Nutrition Labels
Wonder what the difference is between whole grain and wheat bread? Or one pasta sauce over another?
The Plant-Based Plate
Use this plate to help you portion your food in a healthy way and make meal planning easier. Portions are based on a small dinner plate.
The Healthy Plate
Use this plate to help you portion your food in a healthy way and make meal planning easier. Portions are based on a small dinner plate.
Plant-Based Eating
Plant-based eating is eating plant foods in their whole, unprocessed forms. This includes vegetables, fruits, beans, lentils, nuts, seeds, whole grains, and small amounts of healthy fats. It can help you limit animal products (meat, poultry, fish, dairy, eggs), processed…
Eat Well, Live Well
Read about healthy eating recommendations and tips on including carbohydrates, protein, and fats in your diet.
Enjoying the Healthy Plate
Eating healthy is an important part of improving health and losing weight. Here are some ideas for making changes to your meals and snacks.
A Healthy Weight for You: Strategies for Success
This booklet focuses on strategies proven to help manage weight: enjoy healthier foods, control portions, don't drink calories, plan meals, keep track, be more active, seek support/manage stress, and get enough sleep.
Birth Control and Pregnancy with Bariatric Surgery
It’s important to use an effective form of birth control to avoid getting pregnant before bariatric surgery and for at least 18 to 24 months after bariatric surgery.
Bariatric Surgery and Cross Addiction
People who have had bariatric surgery have an increased risk for addiction transfer (also called cross addiction). This means trading one compulsive behavior for another one. For some people, when food is no longer a source of comfort, reward, or…
Metabolic and Bariatric Surgery Vitamin and Mineral Supplement Guide
Surgery changes the way the body absorbs vitamins and minerals. You aren’t able to eat everything you need, and you don’t absorb everything you eat. This makes it important to take vitamin and mineral supplements every day for the rest…
Healthy Eating After Metabolic and Bariatric Surgery: Post-Surgery Meal Plan
This book is designed to be your guide to nutrition after metabolic and bariatric surgery. Surgery gives you a brand-new digestive tract, so you must treat it with care.
What to Eat Now That You Are Pregnant
Choose the right foods for a healthy pregnancy! Learn what to eat, what to avoid, and how to take care of yourself while pregnant.
Healthy Beginnings Prenatal Newsletter, Issue 10 (Postpartum: Breastfeeding and Baby Care)
This series keeps you informed about your pregnancy every step of the way. It includes stage-specific information on the baby's growth, changes in the mother's body, how to get ready for a new baby, and much more.
