Q: How do you lose weight the safe way without using a lot of the currenly marketed fast weight loss items that come out on a daily basis?
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Q: Can we do too much exercising?
A: YES! Overexercising can stress bones and joints. This is individual, however. For someone just starting, 20 minutes a day may be overexercising. However, for marathon runners and trainers, 4 hours a day is what their bodies need to be competitive. LISTEN to your body! The saying "No Pain-No Gain" does not apply here. If you feel pain, slow it down and take care to prevent any injuries.

Q: How healthy is taking a walk on a daily basis?
A: Taking a walk on a daily basis is great for the heart. However, there are other forms of exercise that need to be included in a healthy lifestyle. You need some type of resistance exercise to keep the lean muscle mass (weights, bands, body resistance, etc.). You also need stretching and flexibility exercises (e.g., yoga).

Q: Do you need to engage in heavy exercise to stay healthy and fit?
A: Heavy exercise is again very individual. We go by your perceived exertion (i.e. can you talk while exercising) or percent of your maximum heart rate (220 – age = Max heart rate. Max heart rate x .7 and .8 = your aerobic zone). You burn fat more effectively when in an aerobic state. As a lot of people start out, this might just be a gentle walk or jog. As fitness level improves, heavier exercise is needed to maintain optimal heart rate.

Q: Why is a support group important when it comes to physical exercise and an exercise plan?
A: I feel a support group is very important. Someone such as a friend, spouse, gym member, or family member encourages you and keeps you positive. It is harder to stand someone else up than it is yourself.

Q: How does having three well balanced meals a day help us in keeping physically fit?
A: Your body is like a car: it needs fuel to run. 3 WELL BALANCED meals a day are essential in providing the fuel it needs. You wouldn’t drive your car up to the dump and load it with garbage and expect it to run well. Your body is the same way: you can’t fill it full of junk food and garbage and expect it to be full of energy and health.

Q: How can a good physical body and good nutrition help us feel better mentally?
A: Good nutrition and a good physical body make a world of difference in your mental attitude. If you feel better about yourself and the progress you are making, you will notice a difference in your energy levels, your mental outlook, your sex life, and lots more. For example, it is difficult keeping a positive attitude when you don’t feel good or are chronically ill.

Q: How do we get our children and teenagers to eat proper meals for their health?
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Q: Where does overcoming an over weight problem start with our families to prevent it from becoming a health situation?
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Q: What do you suggest is a good family exercise activity?
A: Instead of sending the kids out to play, go play with them! Go for family bike rides, hikes, walks, play soccer or games together. Center family activities on things other than food and movies. You will interact more and build better relationships.

Q: In our busy world today how do you plan for a good nutritious meal for your family that is not fast food?
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Q: How nutritious is cold cereal and what kind is the best for you and your family?
A: There are no bad foods. Cereal can provide vitamins and minerals along with carbohydrates that your family needs. However, some cereals do contain a lot of sugar and little nutrients. Look for cereals with the most fiber. I really like Kashi brand cereals that contain fiber and protein for a longer lasting fullness.

Q: Are pizza and value meals good for you?
A: Again there are no bad foods but there are definitely foods you want to eat less of. Pizza once a week may be ok but everyday may be harmful. Try making value meals and items like pizza healthier such as Canadian bacon and pineapple with less cheese, apple sticks and milk at McDonalds instead of fries and a drink in the value meal, salads instead of hamburgers, chicken without all the dressing and broiled (not fried). There are more and more options available today than there have ever been as our society becomes more health conscious!

Q: What kind of a diet is good for you?
A: Moderation in all things, lots of high fiber grains, fruits, and vegetables, less meat (especially high fat meats) and less sweets and fats. Portion sizes are a big part of America's problem. Serve up on smaller plates and take the time to really enjoy the food by eating slowly and savoring the flavors. Give yourself time to feel full. Too often we eat in a hurry, in the car, or on the run. We do not receive satisfaction or feel full with this.

Q: Do you have to exercise to lose weight?
A: No, but it definitely helps!! In a study with the National Weight Control Registry- They examined thousands of people who had lost weight to determine the most successful way to lose weight and to keep it off (more than 2 years). They found that only 2% were able to do it with exercise alone, 8% were successful with diet alone, but 89% were successful with diet and exercise together. Therefore, you need both!