Megan Nechanicky

Q: Is it necessary to eat breakfast immediately upon rising in the morning?

A: Absolutely not, yet eating breakfast is extremely important as it provides the body with early morning energy and prevents extreme hunger later in the day. However, every person's body and schedule is different. Waiting until mid-morning (10:00 am) to eat breakfast is just as beneficial as consuming a meal first thing upon rising. Remember to divide total calories throughout the day, and to never go more than 3-4 hours without re-fueling.

Q: Can I eat at a restaurant and stick to my healthy eating plan?

A: Eating healthy at a restaurant is possible, but the diner must be proactive and avoid common diner pitfalls. The biggest issue with restaurants is portion size, which usually tends to be significantly larger than a meal one would prepare at home. Try dining in restaurants that you know serve small, healthy, delicious meals. Substituting is a great way to get the healthy options you want; order the salmon with a baked potato instead of the mashed potatoes or switch the cream-based salad dressing for the vinaigrette.

Dining out should be enjoyable. Don't avoid it-make it social, healthy and fun!

Swimmers taking part in the Gatorman Rough Water Swim in La Jolla, CA.

A: My #1 piece of advice for ANYONE looking into learning to swim is to join or just attend Masters swimming practices. Masters swimming is for any swimmer over the age of 18, and teams are found in every state in the country. Workouts are coached, and in most practices, ability ranges from former college athletes to novice swimmers.

The United States Masters Swimming website will help you find a pool and practice near you!

When implementing exercise or nutrition changes, it is crucial to take baby steps. Once you have determined a fitness or nutritional goal such as weight reduction, increased energy, completing a 10K run or a sprint triathlon, formulate a logical plan. Too much too soon often leads to injury, frustration, or burnout.

Many people struggle with portion control.  One way to control consumption is to use Ziploc bags to ration out portions.  Divide a large bag of granola, pretzels, or crackers into baggies to make small, easy-to-grab snacks.  This will help with portion control before you start snacking, and reduce excess, unwanted calories.