“I have been preparing KP recipes — berry juices and other dishes” says Sapna Kanani, medical assistant, Northern California Region. “They are so quick, delicious, and nutritious. Thank you, KP! My whole family is enjoying it.”

Boost energy for your walks with these nutrition guidelines:

• Choose wisely. Good options contain protein, a moderate amount of fat and fiber, and foods high in complex carbohydrates, such as whole grain crackers and an ounce of cheese, yogurt with granola and berries, or a small bowl of cereal with milk and a banana.

• Time it right. You can have a large meal 3 to 4 hours before activity, a small meal 1 to 3 hours before, and a small snack 30 minutes before.

• Don’t start on an empty stomach. If you walk first thing in the morning, have a light snack such as a piece of fruit.

Walking 30 minutes a day, five days a week burns a lot of energy. The right fuel at the right time will keep the spring in your step.