E-mail askhelen@flexyourbody.com with your health and fitness related questions. Q&A's will be posted here.

"When I’m trying to get in shape, how bad can I be? What if I miss a day or two of exercise? What if I indulge in food that isn’t great?"
Carmine R.

Carmine, look at your week as a total, not as individual days. The basics of "expending more than you take in" still apply. Regarding the food, if you have a "bad" day or two, then you can either try to exercise a little more or eat a little less for a day or two before, and a day or two after. It takes 3,500 calories to gain or lose a pound. Missing some exercise sessions is not a disaster either. Pick up as soon as you can. If you are able to squeeze in an abbreviated workout, that's even better. Go for a shorter period with higher intensity. Don't look at it as "all or nothing." I still have an occasional "bad" day, but now it's a bad day and not a bad week or a bad month.

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"Are there specific types of exercise that are better than others for trying to lower 'bad' cholesterol?"
Jeff P.

"Bad" cholesterol, or LDL, can put a person at greater risk of hardened arteries. Try to get at least 30 minutes of light to moderate cardiovascular exercise (such as walking, dancing, or yard work) most days of the week.To raise your "good" cholesterol, or HDL, perform more vigorous aerobic exercise such as brisk walking, jogging, swimming, or bicycling. For more information, read the Managing Cholesterol with Exercise fact sheet from ACE.

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Does it matter what time a day you exercise as long as you fit it in? I have a hard time finding time for myself.
Deborah N.

Fitting exercise into a busy schedule is no easy task, especially if you have children. It really doesn't matter what time of day you exercise; find the time that works best for you. Even though I am a "night person," I exercise in the early mornings to make sure it gets done. Too many things (and excuses) can occur later in the day for me. Break it up if you need to: a couple of weight training sessions a week in the mornings, 15 minute walks to/from school or the local coffee house. You can also do core training while watching TV at night. Schedule your exercise sessions like appointments and put them in your calendar, then organize your day around them.

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What are good foods to snack on all day, or late at night?
Mike N.

The best foods to snack on are vegetables. I love grape tomatoes (though technically a fruit), carrots, celery sticks, and cucumber squares. Low fat popcorn is great at night, as is light string cheese. Cut a small apple, pear or nectarine into tiny squares, then eat with a fancy toothpick. It takes longer to eat that way and you will feel like you area eating more. Sometimes I will add a small amount of high quality cocoa to a glass of nonfat milk for a healthy, chocolaty treat.

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I'm going out to a big dinner with my family. Is it OK to cheat on my diet for one night?
Victor M.

Cheating for one night is OK, even mentally healthy, but try to "cheat in moderation." Don't eat just to eat. Stick to things you really enjoy and spend your calories wisely. If it's the dessert that will make the meal, go easy on the bread or chips, eat lightly to moderately at dinner, then splurge on the dessert. At restaurants, it's easy to ingest a large number of calories, so beware of your portion sizes. Look at your whole week, adjust where you need to, and allow room for a splurge. It's all about balance: you have to squeeze in a little bit of fun.

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