Frustrated with trying to schedule exercise and healthy eating into a schedule that's always changing? Dr. Susan Albers, author of Eat, Drink & Be Mindful, explains how to incorporate exercise and healthy foods into a daily routine that works for you.

Q: What does your exercise routine look like?

A: Like most busy, professional women, my exercise routine is a combination of structured activities (yoga classes and twenty-five minutes jogging on the treadmill) and non-structured things like walking up stairs, chasing after a toddler, and lugging around a heavy purse. Life is my favorite gym. You have to find out what works for you. If you need classes to get you moving, sign up today. If you like to work out at home, buy the right equipment. Be mindful of what motivates you to exercise. Sometimes it doesn't fit into a nice, neat box and that is OK.

Q: Do you make an effort to maintain a healthy diet? Does it feel like an effort?

A: Absolutely. I eat healthy for myself but also to be a positive role model for my family and my clients. I believe in practicing what I preach. Also, I wholeheartedly know the value and benefits of mindful eating for your health and emotional well-being. I've been called, "the Lance Armstrong of mindful eating." I'm not sure I deserve that comparison but I was flattered nonetheless. The good news is that eating mindfully often feels like effort in the beginning. But with time and practice it becomes easy and second nature.

Q: What are your biggest challenges in maintaining a healthy diet?

A: The biggest challenge for myself, and my clients, is keeping up with the dynamic nature of eating. The way you eat should continue to change and adapt to your circumstances and environment. Let's say you change jobs. Your office is now located next to a fast food restaurant that tempts you daily. Before switching jobs, fast food was not a problem. Or, after you have a child, you rarely have time to yourself, let alone eat. Suddenly, your issue is about getting enough to eat. You can't continue to eat the same way without adapting your approach often. It's difficult to stay one step ahead of the change.

Q: What do you eat for breakfast every day?

A: It sounds cliche, but research backs this up: having a good breakfast is the best way to start your day. It helps to regulate your blood sugar and fuels your day. If you skip breakfast, you are more likely to overeat at lunch. More so than dinner, I spend a lot of energy on making a healthy, well-balanced breakfast. It helps me to eat mindful for the rest of the day. My favourite breakfast is hot oatmeal, with apples and cinnamon or my secret recipe for mango multigrain pancakes. But, there are so many other breakfast foods that I love. Again, it's sometimes not what you eat, it's how you eat. The best advice I have for breakfast is to make it a priority and avoid getting into a food rut. Eating cereal day-after-day gets boring and that can lead to mindless eating.

Q: Do you ever eat unhealthy things or allow yourself to pig out?

A: In my book, Eat, Drink & Be Mindful, I explain how to eat chocolate mindfully. I tell readers that, "It is not realistic or any fun to cut out chocolate (and other foods you crave)." Chocolate lovers like the technique in the book. So, treats and yummy things can be part of mindful eating, for most people. A bite of quality chocolate, eaten mindfully, tastes better and is so much more satisfying than an entire bag of cheap chocolate. In 50 Ways to Soothe Yourself Without Food, I talk about rewiring your brain to find other things beside food to be soothing and calming - distraction, social support, relaxation techniques etc. When you get good at mindful eating, overeating doesn't feel good anymore, which helps you to easily avoid doing it.

Q: When you get a cold, is there anything you eat to speed up the healing process?

A: A cold, unfortunately, makes many people lose their appetite. A cold knocks out your sense of smell, which also alters your sense of hunger. The best remedy is the old -ashioned one: warm chicken soup. Even if you can't smell it, the warmth does wonders for soothing you. The best way to improve the healing process is to be mindful of your body. Listen to it. Avoid rushing back to work if your body isn't back up to speed.

Q: Do you have any health/fitness goals for the year?

A: I'd like to get serious about training for a half marathon. My goal is always just to finish (without huffing and puffing). I don't get so wrapped up in the time. I'd like to do the Denver, Colorado half marathon next year or a race I haven't done before. I am a fan of charity walks for causes I care about. I also like races that have interesting scenery like the ones that takes you into the neighborhoods of San Francisco or Estes Park in Colorado. People who aren't athletes are often scared of races. If that sounds like you, but you are curious about the process, there are many training programs for amateurs and walkers.