Improper cooking can destroy many important vitamins especially vitamin C, thiamin, and folic acid.  Use fresh or frozen vegetables instead of canned.

For best vitamin retention try ONE of these methods:

• cook quickly in a minimum amount of water and cover
• steam in a steamer
• stir fry
• or microwave.

Overcoming obesity requires a change of lifestyle-----shedding
destructive, bad habits and replacing them with new habits of healthy
eating and regular exercise. Some recommended suggestions:

1. Drink water rather than sodas. To stay well-hydrated, drink at least 8 glasses of water a day.
2. Avoid fried foods---grilled or baked foods have less saturated fat.
3. Eat smaller portions and more balanced meals.

For promoting good health, it is recommended to workout 3 to 5 times per week.

1. Why should I include cardio training as a part of my work out regimen?
I'm not overweight.

Working out is not just for those who consider themselves over weight. Cardio training workouts increase cardio respiratory and cardiovascular system outputs....Ultimately, "healthy heart".

Other benefits includes:
Decrease blood pressure, Reduce LDL blood cholesterol level, Tone Muscles, Increase flexibility, reducing capability for injury.

2. If I'm pregnant, should I perform my regular workouts?

First and foremost consult your medical health care provider. In my opinion, no exercise should be performed in the supine position after the fourth month.  Target heart rate should not exceed 140 bpm.  Avoid exercises that incorporate extreme flexed or extended joint positions.

3. Do I need a Personal Trainer to get started?

Not necessarily, however a PT will motivate you, instruct the proper use of training equipment, and help you overcome common problems such as redundancy, improper form, and lack of intensity.  Furthermore, a PT will help you reach your fitness goals.

4. Am I predestined to be fat?

The habitual amount of fat that you carry is not ordained by your genes.

It is caused by what you eat and what you do.  We know that neither the number of fat cells nor their size is genetically fixed.  Fatness is much more dependant on your lifestyle. "nutri-facts" Eat Well !!! PFC.

5. How many days a week should I workout?

Your goal should be to workout at least 3 to 5 days per week for promoting good health.  Your workout regimen should include both weight training and cardiovascular activities.